Another blog for #Juneathon

One of the rules of Juneathon is to blog every day. Although you can tweet  but you don't  get  any  prizes. Not that i'm after a prize> The real prize is I can run

Today just 1.1 miles in 11:56 (10:50 pace) It all counts.
Last year one of my worst running years. Well to be honest. It was the worst mileage-wise 298 miles. But today my run brings me to 198 so another 100 to match last year. I reckon it should  be in July

It will be another few days of really short runs and should  get back to it  next  week. Look forward to it

Its Zombie time

That's how it feels. A tough nightshift home and  in  bed at about 7:30am. Woke a  few times  and got  up about 1:30pm.  hour seems to be the average for a sleep in daytime. Would really like more.

So a  bit bedraggled got ready for  run  then it seemed to pour down with rain but  didn't last long then there was sunshine. Didn't see any rainbows though. Walked up the hill and did the rest  of the circuit running. Well 1.73 miles All good  legs a  bit  tired

We will get there

1 mile time trial

  It was 4 weeks ago I started my current  streak. 4 weeks  can you believe it. Back then  I ran a mile  in 9:57. Not on a track just on the  road. Not the actual road mind but the  footpath, so a bit undulating. But all good. While a  track would  be  better you make  do with what you have and as long as you repeat  the process (to compare) in the  same  place you can judge progress

Last  time  I hadn't worked the previous night so was what you might call rested. I hadn't planned on doing one today  I had planned on short runs  probably streaksavers (1 mile) So today I thought i'll do a time  trial and  the rest of the week I can do short easy runs

So off I went. Walked up the mighty hill and started along a flattish part, slightly undulating  but with a bit of an  incline in the 3rd quarter.
Set my Garmin to 4 quarter miles so I get an idea how I do on each quarter. Last months splits in brackets

2:21 (2:26)
2:19 (2:33)
2:31 (2:30) the big up bit
2:25 (2:29)

9:36 today so 21 seconds improvement  despite a night  shift Will see how I do in another 4 weeks time

Juneathon Day 2

Today went out on a short run. Legs felt ok had one of them cold water soaks after my run  yesterday. Not done  that in a long while. Legs remarkably  good  today.
The clouds above threatening to burst but a few spots of rain and that was it. What a tease

2.18 miles today slowly  getting quicker  for the same perceived effort first third of  a mile  uphill previously taking me 4 minutes to get up there. Now  taking me at least 5 seconds less PROGRESS

1) 1m - 10:57(10:57/m) including a road crossing stop about  5 seconds. Normally the first mile takes me 11 minutes
2) 1m - 10:24(10:24/m)
3) 0.18m - 1:51(10:06/m)
23:12 (10:39 pace)

Next few  days  will be zombie runs busy week at work

Juneathon Begins

What is Juneathon?
All details here http://www.juneathon.com/

While the rules have  changed  you don't  have to run  every day. You can  cycle  or do other stuff. I am  going  to run  because I am a runner.
Oh yes

While I have already  started a  streak (there I said it) i'm slightly  cheating but  hopefully  gives  me some more  motivation to continue. The hard bit will be  to blog every day telling you all (yes you) about it all.

Today  4 weeks away from a 10km  race I have  planned meant  I should  do a long run. Meant  maybe some walk breaks
So I had a look in The Van Aaken Method to get some ideas

I decided to do
10 x 350metres run, 50 metres walk
5000metres running

Than would  add up to 5.59 miles (was planning on  5 miles) Sod it  i'll do this anyway
So I did
First part is  ok doesn't feel hard getting a little  walk break breaks it  up and  doesn't  feel hard. The 5km run was supposedly to be 4 minutes slower than  best pace (30 minutes) I ran it in about 32:50 so a little quicker  but I felt ok.
19.3 miles for the week

For fans of this  blog notice my last entry was Monday. Heres an update  of my week since then
Tues 2.24 miles (post nightshift) managed a bit  more than expected)
Weds 1.56 miles  (post nightshift) cut short as felt a slight twinge in knee played safe
Thurs 2.33 miles felt better after a good sleep
Fri 2.39 miles a lot uphill but a good run
Sat parkrun 29:39 quicker than last week warmer and more runners in attendance

3 Weeks

Sunday was at work early and initially  was just thinking of an easy 2 miles especially after 2  days of 5kms and running quicker than normal.
BUT....
I realised I have a 10km in 5 weeks time so really  it is time to increase the  length of my long run so went out and ran  4 miles managed it nonstop albeit it slow but least I got that done  ok.
This  Sunday I will plan 5 miles but may do it as a run walk. Will have to make the most of this week as next week will be an enforced cut  back week due to work.

So last week managed 18.1 miles 3 miles more than the previous week

Onto yesterday Day 21 on the runstreak (and knowing today  might be  tricky  to get a  decent run  in) I went out and ran 2.1 miles easy pace. Before  going into work last night

Was a busy one but today when I eventually  got  up didn't feel like going for a  run. But forced myself out the door just planning on a streaksaver (least 1 mile) missed my  turning. Its a  turning a footpath you can easily miss if not  paying attention, so I carried on and finish doing  2.24 miles, more than yesterday  felt very pleased with that.

Now  off to work tonight but then  nothing till Sunday, that means  running time :)

A Tale of Two Parks (Part Two)

Barking Park
The  scene of my  first ever parkrun that was way  back in July 2012. Today was my 10th parkrun and  9th at Barking. Wasn't sure  how my  body would react after yesterday.
Got there after 8.30 absolutely pissing down, I am  thinking  do I really want to do this even though I was already there but someone had  spotted me  sheltering from  the rain. But by  9 the rain had died off And soon we were, off
Took it fairly easy at  first near the  back passed a  couple and soon passed a  few  women  exchanged a few words (nice words) with another lady There was another lady in  blue ahead  we were working to catch her. But  I left her behind. Another woman to catch which I do then  no-one. No I wasn't  in the  lead fat chance but  they were so far  ahead. Saw someone in the distance But realistically  too far ahead to actually  catch But  gave it a go. Again in the  final straight tried pumping my arms to go faster not let anyone pass me. There was someone, pump harder. THEN... the woman I exchanged words with  passed me  I tried to  go with her take her back but it wasn't to be. Legs didn't have it
It wasn't to be
I was gracious  she was pretty  pleased  esp as at halfway  when the  guy mentioned the  time, it was her quickest too date.
Splits
10:08,
 9:52,
9:48,
1:04 (8:03 pace)
That last  bit  quicker than yesterday
So that is a  bonus
27th out of 34 and 1st in my age group
Looking forward to an easy run tomorrow

A Tale of Two Parks (Part One)

Today - Hyde Park
I didn't do the Last Friday of The Month in April because of my boss' leaving  do but the RD kindly  transferred my entry over to this month. Running two 5kms on consecutive days wouldn't normally  be in my  plans. But i'm not racing yet. And I am trying to do more  parkruns its  taking  me since July 2012 to do 9 parkruns. Not  good enough. So tomorrow it will be Barking
Anyhow  got there via a  different  route wasn't sure if Tower Hill was open  wasn't when I last came to London so decided to get off at West Ham. Wise  decision don't know why I never did it before tube to Green Park (forget what line) then Piccadily to Hyde Park Got there much quicker.
So I just  chilled out  sat around a  bit relaxed, chatted to a  few people as you do look at the  club vests I like to see where they  come  from saw some from Sydney  once, years ago. Didn't see any that were  that  far away. I missed someone who ran for La Galla Pontedera (wherever that is) He was 3rd.
We were soon off decided to take it easy-ish not too easy  but not blasting either. Had to be  sure  I can do tomorrows parkrun tomorrow without killing myself managed to catch a few  people  and  pass without  pushing  it. There were large  groups of students got a  few  shouts and  cheers of applause  from some of them. That was nice.
There is that hill before the final turn, it used to kill me finding it tough. But  guess living where I am  I have hills so guess they do make you stronger. Got to the  final bend One of the Marshalls (and they were all great, brilliant in fact) said 100 metres  to go. I'm sure it was more  than that but appreciated the supportive  cheer. I knew there were a couple  behind me  because
a) I had passed them
b) the marshalls were  cheering them too
I wasn't sure  how  much though. Even though I wasn't blasting it. No-one was going to overtake me, not  here  not with 100 metres to go. Guess it does get a bit  competitive on the final bit.
A wise woman once told me to move your  arms, the arms  drive the  legs. Move your arms  faster, the  legs move faster. I could hear those words.
so moved arms  quicker.
splits
1) 1m - 9:47(9:47/m)
2) 1m - 9:39(9:39/m)
3) 1m - 9:43(9:43/m)
4) 0.14m - 1:07(8:15/m)
Really  pleased  about the final bit -quite surprised  if i'm  honest. Didn't think I would  be that capable  yet

17 days

Hello I am  still here.

Apologies not  posting for a  few days. But still streaking. What runs have I done since Sunday

Well ....
Monday 1 mile
Tuesday 2.39 miles
Wednesday 2.42 mile
Thursday 1.98 miles

I have  two 5kms lined up for tomorrow and Saturday though won't  be  "racing" them  not yet  and that wouldn't  be  sensible now would it

Still carrying on the little  and often  it is often  hard  mixing running and working nights  but shall persevere. At the moment  it is ok. First week in  June will be  challenge that might  be a low mileage week and  I mean low.
Working Monday night  and it was a  tough night But was quite surprised I could run a little  further and Wednesday too. After the Tuesday night shift. Even after 4  hours sleep but least  I wasn't  working last night

2 miles tonight Didn't want to do any more just enough to keep the leg ticking over and  get  ready  for the next 2  days. I am looking forward to it

Some say it  takes  21 days to form a habit (or  give  up a bad one) Some say its 66 days but I say its not an exact science  and I won't officially  call it a streak until I have done  a full month

parkrun

I went to a parkrun today. Looking at it I have  not  been  since last July. I can't  believe its  been  that long. It was at  Barking I like it  there  it is  small in number 51  runners today. Some parkruns have hundreds. They are friendly, though i'm sure they are at all parkruns . But there is a kind of close  community  feel here

Though I did my  first in 2012 just  before the London Olympics this was my 9th parkrun  must  do them  more  regularly. I want that t-shirt that you get  when you do 50. I have a long way to go.
I have  volunteered a  few  times  it is  good to volunteer. It is recommended  as it  doesn't cost you money  to run but its  totally organised by volenteers. 3 times a year minimum isn't too much to ask.

I wanted just a runaround today this would  be my long run of the week so take it steady. parkrun  people will tell you it is not  a race its just meant to be  fun  to encourage  people to come to their local park and run. And in case anyone has never heard of it. It is spelt using lowercase letters.

Today I ran 30:54 they do measure  your  time and  position I was 34th 10th lady and 1st in my age group. Yep the faster women were absent today.

I'm going to try and get there more  often
The website is here http://www.parkrun.org.uk/ If you haven't tried it give it a  go. If you are reading outside the UK They are popping up all over the world. There may  be one near you

A near repeat of Monday

On Monday  you'll remember I did a  run walk. The distance  was 2.81 miles. Today I decided to repeat the  course but run all the way  if I could would have to slow the pace  down.

I had to stop. Twice. At road crossings  waiting for traffic  to pass it took its time  but can't  grumble least they weren't speeding. It was  fairly  warm not  mega  hot but 18.8 C (44% humidity)

Though  the last mile was tough  yeah I know  it was a relatively  short  run. But remember reading Ron  Clarke's autobiography where  he  mentioned  he  took one mile at a time (or something like that) I took one lamppost at a time did  help and  got  home

10 days now. Double figures

Run Streak - My rules

Everyone who streaks in the running sense. Has there own  rules. Standards you might call it.

Generally  everyone agrees it must involve running a  minimum of a mile each day.
Some  people  set targets of  at least  3 miles or 30 minutes or  any other such numbers. That is  fine. You have to see what's manageable for your lifestyle.

Some  days I feel wrecked  today is one of them  days slept  for about  5 hours didn't want to sleep to long (even if I wanted to) because I wouldn't sleep tonight. So I  would  like at  least  on the 2 days I feel rubbish to run the minimum possible

This however may  change as the streak goes on. People change circumstances change .And who knows my lifestyle  in  months,  year from now

I do have a further rule that 1 mile I run must  be  continuous  I may at times do a run walk especially if running further  but will allocate  at  least 1 mile  continuous in the  workout.

Today  I did manage to run  2.16 miles  continuous run so felt  good about that.

That  competes Day 9 on the runstreak. Get in.

The day after, the night before

So I work nights, and Tuesday feels the worst day for running mainly as I did a shift on Monday and have another to do another on Tuesday. I usually feel a bit  rubbish its tricky sleeping in the daytime (its not natural). Today was an exception I felt worse. Hey ho these things happen

Yesterday I went  out on a slightly  longer run 2.81 miles -Woo-hoo Didn't run all the way. Had a  few  walk breaks. I'm a  fan  of Van Aaken's walk breaks when its needed. It was needed yesterday  wanted to run a  bit  further as I knew today would  be  tough. Also wanted to ensure I did at least  one  mile of continuous running
so what I did
350metre run, 50 metre walk (6 times)
1 mile run
37 seconds walk and ran the rest  home

2.81 miles in total

Today I felt rough getting up so once I did get out I just went  for a mile  though it did clear the head. I nearly  so nearly  didn't go. But I thought  can't quit too soon.

8 days and I am still here

Time is pressing so have to go

The First Week

It has been a  pretty  good  first week, I did  go for a little run yesterday. 2.25 miles. And a  run today  after work 2.18  miles all short runs, with a total of 10.9 miles  for the  week hoping to continue  for  next week. I feel ok a little tired  bur was up so early  for work today  but still managed a  run which i'm pleased with

I work Sundays  so only get  5 off  a year, problem  is  if Christmas Day  falls on a Sunday have to use  that as a  days Holiday Likewise with Easter Sunday. But that's life

I used to love  racing  and used to race 1-2 times a month now  I can't though in recent years I haven't really  been  running  much to race  well so hasn't  been a problem. But I imagine  lots of people work Sundays  a lot of these must  run too. And a lot of these  must  love to race  too. So I guess its choosing races wisely and hunting out those races which aren't on a Sunday. They do exist

Of course there is parkrun but parkrun isn't a race  Is it?
The plan next week is  to keep running daily. It wouldn't  be a  streak otherwise. I'd  like to do a minimum of 2 miles. Tuesday and Wednesday  may  be  tricky as working  Monday and Tuesday night. I'm on  my  feet all night and usually feel like a zombie the next day. Its about getting quality  sleep which isn't easy  during the daytime.

Hopefully. Fingers  crossed. This week will be really  tense.

Consistent Consistency

That's the best advice I've ever heard about running. Its  fine being  consistent that's what  brings results but no use being consistent for 3  months and then do nothing  for  a week. Well unless you've  done  a marathon.

Thing is  its about  routine  and keep doing it  for weeks and  months and years. Sometimes  you  might  do more sometimes  not but  just  get out and  doing  it

I used to run a fair  bit in the  past pre 2009 30-40 mile weeks were the norm. Even  got up to 50 mile weeks  regularly. And once managed a 70 mile week when training for a marathon that was in 2010. I never  did that  marathon. Family stuff

Not  thinking about numbers at the moment. When  I streaked  before  it was what I call my  best  running  moment. Everything felt and went  good. When I stopped it all fell apart. Hoping this time I can do it.

Today 2.27 miles 24:45 (10:54 pace)
1) 1m - 11:15(11:15/m)
2) 1m - 10:39(10:39/m)
3) 0.27m - 2:51(10:28/m)

That's better though still a little  struggle but  getting there I hope

Making it a habit

Day 3 and a little late in  blogging. I can't  promise I will post every single day. Life sometimes  throws a curveball (I think that's the expression) But hopefully I will most  days. Had to go into work this morning very early For the  Night owl that I am this is always tricky.
But  was home  mid afternoon  and did get out  for  a third day

Not  far 2.12 miles 23:27 which is 11:04 pacing

Was a slow  start uphill an always keeps the pace  down  but  that is good its not about times just  getting out  and doing it

My first aim is to develop a  habit  call it consistent consistency as someone I know  has called it

Day 2

I work nights and that's what I was  doing last night and didn't  get home till 7:30 this morning and legs  feeling wrecked by then. I'm on my  feet all night, its  rather a physical job so always need to sleep first before I attempt to run

No work tonight so had a little leeway before getting  out and actually  run. The habit is not there, well not  yet just do a  mile  and i'll be alright
I did 1.09 miles in 12 minutes (11:01 mile pace)

That's always  going to be  the  hard part of  maintaining a  streak, work  I guess for all of  us it will be.
Tomorrow hopefully be a little easier

A new streak begins

I have runstreaked before. For  those  who have never heard of the term. Putting it simply it is running at least 1 mile every single  day. Miss a day and the runstreak stops
The  best I ever  did was 293 days. That was back in April 2008 to Feb 2009.

But always said I would  be  back have  done  many mini streaks since  then  but sometimes life  happens  this time  I hope  I can  do it
Had  been  thinking  when to start. Today seemed a good day The 60th anniversary of Sir Roger Bannister breaking 4 minutes for the mile

I ran  a mile not as fast as Roger, even  no where near as fast as an elite  woman 9:57 today I have run faster my pb is 7:27 back in 2009. That was on a track. Today's attempt was on a  footpath

splits
splits
1) 0.25m - 2:26(9:43/m)
2) 0.25m - 2:33(10:12/m)
3) 0.25m - 2:30(10:00/m)
4) 0.25m - 2:29(9:55/m)
Not  great but a  start - Of course  I won't  be  running  as fast as I can  every day. That's not  good  training.
Not  going to publicise  it till I have a  bit of a  streak behind me  so if you can read this  feel special