Showing posts with label Berlin. Show all posts
Showing posts with label Berlin. Show all posts

Friday, 9 October 2015

Ich Bin Ein Berlin Marathon Runner 2015


There was only about a mile left when the tech failure happened. The pace was slowing and the Brandenburg Gate was in sight when the final water station popped up on the right.

A desperado in front of me saw the outstretched plastic cups and veered drunkenly in front of me to grab one. He accidentally bashed my arm but I thought nothing of it as I grabbed a cup of my own for the final push.

But when I looked at my Fitbit, the impact had stopped the GPS timer and cut to the end-of-run summary screen. It had stuck on 25.2 miles - exactly one mile short of marathon distance with no way of restarting it. My first marathon would go unrecorded by Fitbit and Strava. 

Maybe it was the fatigue or the adrenaline of the moment but it seemed really important at the time. I wasted valuable energy by cussing under my breath and wondered what to do for the best.

It had all gone so well until then. That September Sunday morning in Berlin was beautiful - sunny but chilly enough for me to wear a disposable M&S pullover and bright enough to need the Sunwise shades while I waited with 40,000 nervy others on the Straße des 17. Juni.

Deborah and I had made the 20-minute S-train journey from the Zoologischer Garten station near our Wyndham Excelisor hotel and walked with the giddy crowds from the Hauptbahnhof to the starting zone. I was smothered in vaseline in all the right places and feeling as slippery as a German eel. I'd breakfasted on a banana and a train station croissant plus a Morning Berry protein bar and an SIS Hydro sport drink.

My Batman-style utility belt was loaded with two mini bottles of SIS Go Electrolyte plus a couple of gels. I had an extra gel in my left shorts pocket and a handful of chewy gel Shot Bloks from personal trainer Yasmine in my right. I was a walking nutritional time bomb.

I left Deborah at the German Chancellery after a good luck hug and headed into the secure start area for a forty-minute wait for my wave to set off. I stretched, relaxed, marvelled at the runners of all nationalities gathered for this run-of-a-lifetime. We walked up towards the starting arch in front of the Siegessaule victory column. I seemed to be surrounded by Danes. Hooded crows flew across the road that divided the Tiergarten park. A final dash to the side of the road to shamelessly depressurise and I was ready.


The first couple of miles were slow through the sheer volume of traffic. I dodged and weaved through the pack trying to find a rhythm and a route amid the pattering running shoes. 

By mile three I was starting to hit my race pace - around 8'34 per mile. I felt great. The streets were lined with cheering crowds, bands popped up every so often - a jazz quartet here, a steel band there, an oompah band on the right, a rock band on the roundabout on the left. It was exhilarating, thrilling and joyful.

And that was it. The miles rolled by with high-fiving kids and clapping pensioners lining the streets. I got halfway round and was delighted to hear a cheer from Deborah. There was plenty left in the tank and the legs were feeling good. The 60-minute Thursday night massage by Richard was paying off.

We raced through the utilitarian apartment blocks of old East Berlin and emerged into the leafy shopping boulevards of the old west. I felt as cheerful as a chaffinch - head up, smiling, hoping I wouldn't hit the dreaded wall. But there's not much of that left in the city anyway these days.

By 20 miles the outside of both knees knew they were in a race and my calf muscles were grumbling slightly but it was nothing serious. At 38km Deborah popped up again on the roadside to give another kickass cheer.


By 24 miles the calfs were complaining a bit louder and my pace slowed to 9'20 per mile. By now all the gels were gone, the bottles were empty and I was down to my last chew. I'd never run out of nutrition on my training runs but with less than a couple of miles to go I was out of fuel. I was heading into the unknown.

But the water station jostle and a glug of cold water were enough to provide that final psychological boost to press on for the finish line. I faffed about with the Fitbit and re-fired up the GPS for the last mile. 

It was a fabulous feeling, running along the Unter den Linden towards the Brandenburg Gate with crowds cheering on either side, the finish arch ahead, the feet thumping on to the timing mat, stopping the bloody watch and slowing to a walk for the first time for nearly four hours.

The water kerfuffle meant I didn't have a proper unofficial time. I knew it must be under four hours and by adding together the long run and the short run a time of around 3hr 53mins looked probable. I wrapped myself in a yellow plastic binliner and feasted on a banana and a bottle of water.



I grabbed a medal and queued for a complimentary pint of Erdinger alcohol-free beer - not as bad as it sounds - than headed out to meet Deborah. I stretched out in the sunshine waiting for an official time.

I searched for my name in the iPhone app and there it was: I'd finished my first marathon in 3:51:30. I was pleased. I was hoping for under four hours and I'd done it fairly comfortably. Not only that, I felt great. The calves were already feeling better and after a bottle of SIS protein shake we walked to the finish line village to a buy a finishers' t-shirt, a bratwurst and a pint of real beer.

It was delicious. Ich bin ein Berlin Marathon runner.

Wednesday, 29 July 2015

Berlin Marathon: San Francisco Half Marathon




didn't want this one to end. A fabulous run in glorious sunshine and a refreshing breeze over the wonderful Golden Gate Bridge in San Francisco. It was made even better by Big Joe riding the route with me on a hired bicycle handing out gels and rehydrating fluids on request. 
It ended a two-day running drought. I sneaked in a treadmill interval run on Friday after work and then it was up early on Saturday for the 11.50am flight from Heathrow to SFO. We feasted on clam chowder in our jet lag then spent Sunday walking for miles through this beautiful city. We took the cable car downtown from the Wharf, walked miles back for a couple at Jack's Bar then headed out and onto the bridge before retracing our steps in the sunshine for a well earned burrito. 
We rounded off Sunday with an an unforgettable evening trip to Alcatraz. 
The next morning Joseph and I started with some dynamic stretching on the seafront at Fisherman's Wharf then headed west, up and over the steep hill at Mason's Park then along through the majestic wildlife of Crissy Field to the bridge. It's a steep climb to get there but the miles raced by with such stunning scenery to enjoy. Crossing the bridge itself was exhilarating. I felt full of energy for the run home and was pleased to make it a negative split quite comfortably. I'm not ready to double the distance just yet but this felt like a breakthrough run somehow; an almost routine half marathon. 

I rehydrated with a SIS Rego before we bundled into the holiday hire car (a Dodge Journey SUV) and headed down Highway 1 to Carmel. We stopped on the way for a lengthy hike to see the hilariously bad tempered elephant seals at Ana Nuevo State park then made it to the Carmel Mission Inn in time for a big fat steak dinner at the Rio Grill. I don't think I've ever walked so many steps in a single day. And I enjoyed every one of them. 

Tuesday, 21 July 2015

Berlin Marathon: Week Seven Update


Wow, that long weekend off flew by. I took Friday off to go Kingston with Geoff to celebrate his 64th birthday but he got a ticket for the Ashes at Lord's and moved the drinks to Monday. So I booked Monday off and kept Friday as well for the sheer bonus joy of it.


I warmed up for the trip to Kingston with a 12-mile long run on Sunday morning, starting at the gym then heading over Putney Bridge, back along the Surrey side of the Thames to Chiswick Bridge and back to the gym. It was tough, which suggests I'm on course but by no means ready for Berlin yet. Good job there's still plenty of training miles to bank.

A welcome sauna and jacuzzi helped the muscles and I spent the afternoon in the garden rehydrating on Brewers Union German beers from the Askew Road off licence.


A drizzly Monday morning heralded my last session with Yasmine before California. This was my introduction to the TRX rope system. I'd been to one group class in the past and used it for upper body strength but Yasmine's focus was on the glutes and core as usual. It was a fun and challenging workout out. One of the great things about these PT sessions is learning all these new exercises which I can build on up to and beyond the marathon.

After the session I got the Overground to Clapham Junction then the train to Kingston, picking up Geoff on the platform at Earlsfield on the way. The plan was to try Stein's, the German bratwurst and beer parlour with branches on the riverbank at both Kingston and Richmond. The only problem was that the Kingston branch doesn't open until 5.30pm on Mondays, neither of us had checked and it was only 12.15pm.

Plan B involved a quick al fresco pint at the riverside The Ram under the clouds surrounded by graduating students and their families, another at the town centre Wetherspoon's, The Kings Tun, while we waited for the next train to Richmond, a quick one at The Cricketers on Richmond Green and another at The White Cross on the riverfront to break up the journey to our final destination, Stein's.

Wasn't really worth the effort. The beer was fine, served in two-pint glasses by a young Romanian barmaid, but the food was average, dished up on plastic plates on a grubby outdoor table featuring a sign warning against singing or talking too loudly for fear of offending the millionaire neighbours.

We escaped to the District Line via a return to The White Cross before enjoying a nightcap in The Tabard at Turnham Green then home for a well-earned snooze before bedtime.

All in all, perfect preparation for today's steady, post-work, 50-minute run in the lovely evening sunshine to Barnes Bridge and back, complete with negative splits and jasmine blowing through my mind. I think I'll take tomorrow as a rest day.

Berlin Marathon: Saturday Strava Segment

Hammersmith Bridge
One of the signature features of Strava is the segment. Every time you upload a run, Strava compares it to all the other routes on its database and reveals segments of your route that have been run by other users. It then tells you how your effort compared with the others who have run it that day, week, month or even all time. It's intriguing.

One of the segments I run a lot is along the Thames path between Hammersmith Bridge and Black Lion Lane, so I decided to push myself for that half-mile on an otherwise easy 45-minute outing on a bright, sunny, Saturday morning. It's also a good way to shock the body from its regular routine, which is something Yasmine the PT keeps recommending.

It was definitely a shock. I was unusually out of puff and glad to see the Black Lion pub looming into site after a quickish dash. Back at home, Strava confirmed it was personal best time for that segment of 4'07. That put me 352nd on the all-time list and 166th this year. So plenty of room for improvement and another mini-motivational tool.

I rehydrated by hopping on the bus back to Hammersmith with Joe and sampling a trio of beers in the sunshine at The Blue Boat.


Friday, 17 July 2015

Berlin Marathon: Week Six Update


Monday
Yasmine introduced me to a new piece of kit at our 8am session - the ViPR. It's a hollow tube with holding points cut into it at different places along its length. Their website defines it like this:

"ViPR bridges the gap between movement and strength training. It combines full-body movement with load, enhancing the vitality, performance and reconditioning goals of clients and athletes. ViPR introduces a new concept in fitness and sports conditioning – Loaded Movement Training."

It's fun to use: lunging with it, chopping it through my legs, making a circle with it front of my chest before hoisting it overhead, jumping jacks with it and doing shuttle runs where the ViPR is placed on the ground to the side, in front and the other side. It's a good cardio workout and I'm sure it must be doing wonders for my all-round conditioning.


We finished with some gruelling side plank raises. I hate those. They left my sides feeling stiff for the next three days. And my neck muscles are still tender today (Friday) after doing some slow leg raises to work on my weak-as-a-kitten abs. It's amazing how quickly these hour-long sessions fly by.

I finished with a sauna and jacuzzi soak and felt good right through to the 9pm end of The World Right Now and a glass of white wine at home.

Tuesday
Up at 6.30am for a 40-minute routine run down the Thames under the clouds. I felt quite sluggish over the first mile but soon loosened up to maintain 8:09 per/mi and an average heart rate of 140bpm.

Wednesday

I headed to the gym after work to try one of Yasmine's recommended interval sessions. The aim is to warm up for five mins before running at 95% (161 bpm) of maximum heart rate for 1'30 then dropping to 70% (120 bpm) for three minutes. Repeat five times then cool down for five minutes.
Fine, but the problem was getting my heart rate up to 161. I was running at 14kph at a pace of 4'20 p/km which was as quick as I felt I could go safely but my rate was only up to 140-ish by the end of the first quick 90 seconds.
I raised the incline for the subsequent quick bit but it wasn't until the last of the five intervals that I felt my heart was up to the right level. I was sweating like a pig but not reaching the sort of rate that I routinely reach on my outdoor runs.
It was a frustrating half-hour and I left feeling I hadn't had a proper session. It's probably a case of practising more on the treadmill. I'll have another go next week.
No booze today; the moderation push is working.

Friday
One of those rare, beautiful things - a random day off on a summer Friday. The sun has refused to come out for the second day of the Lord's Ashes Test but the buddleias and tall daises  are in full flower, the leaves are rustling and the kids have finished school. Summer 2015 is officially under way.
I took yesterday as a rest day and celebrated by having a decent session of Longhorn IPAs and a liver dinner in the Princess Victoria with Deborah, Grace and Kevin.
This morning it was a 50-minute steady run to Barnes Bridge and back. Nice and breezy, overcast with the house martins feeding their young under the eaves of the mighty homes opposite Chiswick Eyot.
September is beginning to creep up on me. The training is going ok so far, I'm enjoying the runs and I'm feeling confident enough to plan running routes around the various stops on our imminent Californian odyssey. If I can keep fit, I'm sure I can get round Berlin.




Sunday, 12 July 2015

Berlin Marathon: British 10k London Run


The marathon training schedule had me down for an 11-miler today but when Turner offered me a free place in the British 10k London Run it was too good to turn down.
So at 9.30am I found myself queuing under the clouds at the start line in Piccadilly with 24,000 others, many of them wearing the official corporate t-shirt and many others sporting charity vests. The race set off in a series of waves, each wave full of widely varying running abilities with lots of straggling groups of matching fund-raisers.
And that was the problem with this event: the vast number of fun runners and fun walkers of all shapes and sizes made if very difficult to gain any running momentum. It was a case of weaving and dodging all the way round, sometimes putting the brakes on sharpish when the gap between a wobbly fund-raising bottom and a group of women in personalised cancer research shirts suddenly closed.
I was also surprised to see a few people gasping with their hands on their knees as early as the 3k mark, as though the distance had taken them by surprise already. I really don't mean to sound harsh - anyone who puts on their trainers and gets out there to raise cash for a cause is doing a Good Thing - but it made overtaking very difficult on the narrow, single-carriageway, central London roads.
It would have been much better to separate the waves into expected finish times, as they do for the half marathons I've run in, but I guess that would be an organisational nightmare for an event of this size.

Anyway, I trotted round in a reasonable time of 48'23 and rehydrated with a protein shake on the steps near the Duke of York statue on The Mall. The finisher's medal is handsome and I like the New Balance shirt - but I wouldn't rush to do that race again.



Berlin Marathon: Five-Mile Hyde Park Saturday Circuit




Saturday
For a change of route, I hopped on the Central Line to Queensway with Grace. She turned left for the ice rink and I turned right for Hyde Park.
Another lovely summer's morning; the lime trees in full flower, the grass baked almost brown and Saturday morning strollers out in full force.
I'd meant to go for a run last night after work but ended up with a three-pinter in the Shaston Arms with Tommy and Gill. I'd done the early Oratory training drop-off in the morning so that was another training day written off.

But a steady circuit of the park in a Manchester City training top is a nice way to start the weekend. I hugged the circumference anti-clockwise past Kensington Palace, left past the Royal Albert Hall, onwards past the barracks and left again parallel with Park Lane to Marble Arch. There were a couple of sets of parkrun pilgrims warming up en route. The final straight through Kensington Gardens makes the loop just over four miles so I completed a dash around the boating lake to make it a five-miler.

I then had the bonus of popping into the ice rink to watch Grace do some Salko jumps before heading home for fry up and a snooze in the garden then out to the LOSBC summer bbq at the Thames Tradesmen's Club at Barnes.
Hundreds of burgers and sausages were smoked and a handful of London Prides ensured I was fully hydrated for tomorrow's British 10k London Run.

Thursday, 9 July 2015

Berlin Marathon: DOMS and Tube Strikes

Kensington Gardens: Thursday's commute

Wednesday: DOMS
Up at 6.30am for a pre-work six-miler down the Thames. Oof, this was classic Delayed Onset Muscle Soreness 23 hours after yesterday's conditioning session. I felt heavy-legged and sluggish from the minute I started running - calves complaining, glutes grumbling and thighs skiving. I just couldn't get going.
Lovely morning for a trot, though; light cloud and a cool breeze as I headed east beyond Hammersmith Bridge. I was pleasantly surprised that I'd averaged 8'10/mi by the time I headed to the kitchen for a protein shake.

Thursday: Tube Strike
Up at 6.30am again for a five-mile walk to work. The £50k-a-year tube drivers want more money for staffing the all-night service which is due in September so today was a network shutdown.
I enjoyed the 90-minute walk in the sunshine with a nice, cooling breeze. Up Bayswater Road to Notting Hall, into Kensington Gardens and straight on through Hyde Park to Marble Arch before ducking behind Oxford Street to reach the office via North Row.
I left just after 5pm for the return walk home in the lovely, warm, evening sunshine, stopping off at the Co-Op on Uxbridge Road for a rehydrating four-pack of London Pride.
I wouldn't want to do it every day but as a one-off, a ten-mile on-foot commute is highly recommended. Did nothing for my training, though: I only got into the cardio zone for nine minutes on the way home. Must ramp it up tomorrow.

Tuesday, 7 July 2015

Berlin Marathon: Running Conditioning PT


My fourth personal training session with Yasmine at 8am and as she put in her post-class email, it's amazing how the simplest exercises can sometimes be the hardest.
Walking lunges warmed up the glutes nicely and the lunges with an 8kg kettlebell lift made them burn like billyo straight afterwards. It's the combination of lifts, lunges and balancing that I find really testing.
My calfs were raised and my soleus muscles were teased before my introduction to the tippy-toe steps of ankling, all rounded off with some hop jumps - three times then holding on the tip toes on the third landing. I was teetering around like a doomed tightrope walker by the end of another enjoyable session.
Then there was a bonus: Yasmine had prepared a week-by-week long run schedule between now and the marathon on September 27. It looks great, similar to the Bupa one I've been using but with added value of target pace and negative splits.
If I can keep to a steady pace of nine minutes per mile I can get round Berlin in under four hours. Yasmine says that is very much achievable and I've got to start believing that too. Mind games.
The trick now is to figure out how I'm going to fit them all in to a summer of travelling and festival-going. This Sunday's 11-miler has already been replaced by my company-sponsored entry into the Great British 10k.
The 12-miler the following weekend should be fine but then I'm off to California for a fortnight. Jet lag and weather permitting I would love to do the half-marathon on July 26 around San Francisco, the 14-miler the following week around the rim of the Grand Canyon and the 15-miler in Yosemite before the flight home but that may be ambitious. I don't want to get eaten by a bear in Yosemite Valley.
I've found a decent-looking San Francisco route which traces part of their November half-marathon which I've downloaded to MapMyRun and a Google search suggests plenty of people have enjoyed the scenery of the Canyon and Yosemite with their trainers on and lived to tell the tale.
The fact that the Canyon is at high altitude fills me with trepidation but as Yasmine says, even if I simply power walk around the rim it will be a testing workout.
The 18/19 miler coincides with the Victorious Festival in Portsmouth so something will have to give. Like The Flaming Lips' Yoshimi, I'll simply have to discipline my body.

Sunday, 5 July 2015

Berlin Marathon: Norfolk Ten-Miler

Swallows shocked at my relentless ten-miler

Up at 7am after a sticky and fitful Saturday night's sleep for a long run from North Creake to Holkham Hall and back. It was so hot and sunny as I set off full of banana and SIS electrolyte that I seriously worried I might end up sunburnt even at that time in the morning. 
This was a straight and steady run with the skylarks and yellowhammers for company. The first mile was steeper than anyone has a right to expect in Norfolk before undulating into the Holkham estate, over the cattle grids, under the Triumphal Arch and arrow-straight past the obelisk to the lovely lake of intimidating Greylag and Canada geese parading their goslings. 

The route passed in front of the handsome house and out towards Lady Anne's Drive to the halfway point. Then it was back up the long climb to the obelisk and steadily, relentlessly under the arch, the swathes of lush greenery in either side barely shading me from the strong sunshine. 
I took it fairly easy. It was too hot and rolling to push it too hard and I was enjoying the air and the swifts screaming overhead. 

I took the belt with me and finished both mini bottles of electrolyte en route then enjoyed a good old sweat-drenched stretch on the North Creake village green. I necked a protein shake before feasting on a no-holds-barred brunch prepared by Uncle Andy. 
I topped that up on the way back to London with a carvery lunch at The Swan in Hilborough. The Adnam's East Coast IPA was as refreshingly lively as ever. 

This was also a reasonably fond farewell to the orange Asics gel-cumulus 15 trainers. Both left and right had split just over the sole on both sides. I paid £65 for them in a sale in November and I'm surprised they've haven't lasted a bit longer. I reckon I've got around 150 miles out of them. I never really warmed to them, either; they always felt a bit big and garish. 
But we'll always have Hackney. 

Berlin Marathon: Week Four Training Summary

Dark Green Fritillary, Norfolk
Tuesday: a hearty 10k
 After yesterday's rest day I managed to squeeze in an easy six-miler along the Thames after work. This was the first time I'd specifically focused on keeping my heart rate within the cardio zone, instead of the peak zone, for most of the run. It inevitably meant I ran slower but that's ok when the air is filled with jasmine scent and the breeze is keeping me cool on a lovely summer's evening. 
My peak heart rate should be 171 bpm using the classic calculation of 220 minus my age but a check of my peak rate during last Saturday's ParkRun 5k suggests it's more like 181 bpm. Yasmine the PT calculates as follows:
 Max 171
70% is 120
95% is 162
Based on that my usual average bpm of around 146bpm is probably on the high side. Today it was 137bpm which felt fine; I think I'll keep it like that for a few runs and and see what happens.


Wednesday: Henley Royal Regatta


No running today, not much walking either, but plenty of gorgeous sunshine, real ales and wine as guests in the Stewards' Enclosure. It was a special day to see Joseph row at such a prestigious occasion for the first time. It was so hot that us gents were allowed to take off our jackets by mid-afternoon - rare indeed. LOSBC came second to the Germans of Osnabruck in their Princess Elizabeth Cup heat. But just qualifying for the first time in the school's history was a major achievement. 
We celebrated so much over fish and chips in The Baskerville in Shiplake afterwards that I left my credit card in the pub and had to phone up the next morning to ask the barman to destroy it. Happy days. 

Thursday: third personal training session
An 8am body conditioning session with Yasmine. I found the techniques and the balancing tricky - wobbly on the single leg squats and unimpressive with the single leg deadlifts. The Viper twists were easier and the Plyo box bear crawls were fun. I need more practice time on all of them. 
The highlight of the session was a cardio rowing challenge: row 1km in one-minute bursts with 30 secs of rest inbetween. I just dipped on the 4min mark but it was fun. 
Recovered with a sauna and a jacuzzi followed by a walk to The Blue Boat in Hammersmith for a vigorous rehydration session. It was so magnificently hot the real ales were all off so it was down to Yakima Red and Sierra Nevada topped off with a few German favourites in the sun-dappled garden. 

Friday: Easy 40 Minutes
Up at 6.30am for a routine five-miler down the Thames before work. A lovely sunny morning for it and again I was keeping an eye an the heart rate: averaged 145bpm. 

Saturday: Norfolk Hiking

Swallows at Titchwell in Norfolk

We drove up on Friday night to stay with Cath and Andy in North Creake. No running but a steady six-mile walk in the high summer sunshine along the dunes from Burnham Overy Staithe to Wells. 
Butterfly highlights included Dark Green Fritillaries, White Admirals, Ringlets, Red Admirals, Speckled Woods and flocks of Meadow Browns. After a pork pie and pate lunch we headed to Titchwell for a first sighting of Red Veined Darter dragonfly with the bonus of a flock of young Swallows to enjoy. 
We celebrated with fish and chips at The Jolly Sailors in Brancaster and a selection of quality items from the Norfolk Real Ale Shop. 

Sunday, 28 June 2015

Berlin Marathon: Post-Kanye Nine Miler


A tough nine miler this morning on the Thames loop via Chiswick Bridge and Hammersmith Bridge. Tough because it was muggy. Tough because I enjoyed steak, chips and three delicious pints in the Princess Victoria last night (was that Tom Parker Bowles and his aunty next to us?). Tough because of that bottle of Hardy's Aussie red I needed to dull the pain of Kanye West's headlining show at Glastonbury until midnight. 
I ate a banana and a gel, took the running belt and got round thanks to the SIS electrolyte and a short pause for a dry heave after emerging from the subway under the A4 on Black Lion Lane. 
First run on that route since they mowed the river bank between Thames Tradesmen's and Tideway Scullers. Always a sad sight - summer already drifting away.  
I rehydrated with a protein shake before an unexpected outing to 12.30pm Mass with Grace. I didn't have time to eat before I left so I was weak and dizzy every time I had to stand or kneel. Made good with a fry-up as soon as I got in.
Relaxation and recovery not helped by work calls about cancelled shows, a dark control room, a fake ISIS flag and an imminent Grexit. Finally recovered with a sunshine snooze in the garden while being serenaded by a nearby outdoor karaoke party. 
The left foot is still red around the toe joint but now virtually pain free, thank goodness. Let's hope the rest me is tomorrow morning. 

Saturday, 27 June 2015

Berlin Marathon: My First ParkRun

Wormwood Scrubs
I did my first 5km ParkRun at Wormwood Scrubs this morning. The colchicine worked its magic overnight just enough to allow me to walk and trot gingerly in the garden with endurable discomfort in the gout-addled joint of the second toe on my left foot.
So I cycled to the Scrubs and met up with a friendly bunch of 57 souls, most of them ParkRun veterans but a few newbies like me among them. Most distinctive of all were a team who'd opted for convict stripes and fun police uniforms in homage to the famous prison on the border. They were celebrating one of their number's 50th run and had travelled all the way up from Basingstoke. Apparently it's a thing to run in as many ParkRun venues as you can. Good on them.
It was Go at 9am in perfect sunny conditions and after a bit of watch fumbling I found myself on the edge of the leading group of elite runners and running rapidly out of puff. The first few metres were unexpectedly up hill across the grassland and I struggled to get a good breathing rhythm together.
In fact I couldn't believe how heavily I was breathing until a glance at my Fitbit watch revealed my pace was sub-seven-minute mile; too quick for me. I eased off and let the big boys gradually disappear into the distant flowering blackberry bushes.
By the end of the first of two laps of the bone-dry Scrubs I'd settled down and felt like I was running on my own with just the chiffchaffs for company. But as I trundled up the hill for the second time I heard heavy breathing behind me. It gradually got closer until with about half a mile to go a bloke overtook me almost apologetically. Then a young teenage boy. I couldn't go with them. I was just glad to take the welcome applause from the quickies at the finish line and kept moving until I could breathe again.
I was pleased with the time - 22:45 with an average pace of 7:24/mi. That was later upped to 22:53 by the official timer which took into account my pensioner pressing of the wrong button on my Fitbit at the start and having to set it up again.

The Strava summary (above) listed some new PBs: 4:21 for 1km, 7:07 for the mile and 14:40 for two miles. Not bad considering the foot pain and the, er, dehydrating effects of the hardcore drug. I don't suppose last night's bottle of red wine helped much either.
I rewarded myself with a protein shake followed by a sauna and a soak in the jacuzzi. Then it was time for the traditional Saturday fry-up with a less traditional colchicine tablet on the side.
The impressive ParkRun set-up texted me my time and later an email linked to the full results; I finished 15th in the race and second in my age category with a grade of 63.95%.
A decent start and something to aim for next time - minus the bloody gout.

Friday, 26 June 2015

Berlin Marathon: My Left Foot

Nice toenail

I'm injured again. It feels like gout or arthritis in the joint of the second toe of my left foot but the fact that it flared up a couple of hours after my second personal trainer session this morning makes me wonder. 
The 8am session was great. A really good hour of body conditioning; burpees, tyre jumps and flips, round-the-world push-ups, battle ropes - all brilliantly demonstrated by Yasmine. She's good at encouraging and cajoling without overdoing it. I huff and puff and feel ashamed of my bony girl arms but I can feel myself getting stronger. 
I went home feeling pleased with myself and got to work just as news was breaking of a terror decapitation in France closely followed by a tourist massacre courtesy of a lunatic jihadist in Tunisia. 
It was straight into organisation mode; getting Hala on the road to Lyon, sending updates to Max on air in Berlin, shuttling between the Newsdesk and the gallery, scrambling writers and briefing programme teams and Atlanta bosses. 
But I still felt fit and good. I even printed out my ParkRun barcode thinking I could do my first 5km run at Wormwood Scrubs tomorrow. 
The toe joint twinges started about an hour later and got gradually worse. By 12.30pm I'd popped a couple of ibuprofen with my Leon chicken tagine and I was starting to limp. By 4pm the familiar pain was pretty constant and the drugs weren't working. 
The rolling coverage meant I also had to biff an evening dash to Henley to watch Joseph's boat attempting to qualify for the regatta next week. A big blow on a lovely summer Friday. 
Did I tweak something during the session, could it have been stress related or was it just a routine acute explosion of gout? I limped out of the office at 7.30pm and despaired all the way home via the 207 bus to avoid the walk from the tube station. 
And now I sit with an ice block on my foot having swallowed a couple of colchicine tablets while enduring the lamentable Mark Ronson massacring The Smiths at Glastonbury. 
 I really hope the tabs kick in tonight. If not it's a weekend without training but I'd rather it happened now than the Friday before the marathon. 
And the best news of all - Joseph did it. Yay!

Thursday, 25 June 2015

Berlin Marathon: Work-Training Balance

Trafalgar Square today

It's sometimes tough to fit in the training schedule around the full-time job. Yesterday was a good example. I had to be at work at 8.30am and I didn't fancy a 6am run even though I knew I wouldn't have any time for a workout during the day.
The Calais migrant story meant I didn't leave the office until 9pm and went straight to The Clachan with the editorial team for a couple of celebratory pints of Meantime London Pale Ale before heading home. So no training. 
This morning I took revenge. I went to the 9am editorial meeting, set the news wheels in motion then ducked out for a five-mile run along the Thames. It was fabulous. Warm and sunny, running into a cool breeze on the way out on the south bank and running back with the light wind behind me. 

I felt out of puff in the final mile but my right foot felt fine and I returned to the office by noon with a lightly-perspired white shirt and a mood buoyed by the summer sights of a golden Parliament and the imperious London Eye glinting in the mid-June joyfulness. 
It was also a pretty quick run - one of the miles was around 7'30, so go me. 
I headed back to work, revived and refreshed, via a photo-op in a sun-kissed Trafalgar Square. 

Tuesday, 23 June 2015

Berlin Marathon: The Spin Zone

Back on track with a booze-free rest day yesterday but the top of my right foot still felt a bit wobbly today so I opted out of a scheduled 40-minute run and in to the 45-minute 7.35pm spinning class at the Virgin Active cycle zone with Dean. 
Dean is cool. Strength of a sprinter and the grace of a panther. In spinning classes I've been to before the instructor sits on their bike at the front, over-modding into their lip mic over blaring pump thump noise. 
Dean is different. He circulates, he encourages, cajoles, calls the tap-tap-tap rhythm at pedal level and makes his orders clear. 

I'm still struggling to make spinning work for me, though. I give it my best shot and work up a decent sweat but the Fitbit stats suggest I'm not working hard enough. I'm outside the peak cardio zone and trundling along in the slow lane. I obviously need to ramp up the resistance and boost the cadence. I'll give it another go soon. 
The eternal effort to cut eat healthily is going well, though. Muesli for breakfast and salads for lunch and dinner so far this week. Only a delicious Magnum let me down tonight. And it was worth it. 

Sunday, 21 June 2015

Berlin Marathon: My Gel Hell

I'm struggling with energy gels. I just can't get the blighters open.
It came to a head halfway round my long eight-mile run yesterday. I took a Science In Sport lemon and lime job in my belt with the intention of a quick hit to help me through the last three miles. 
I took hold of it at Barnes Bridge. As usual, the gel foil was slippery and my fingers were sweaty meaning I couldn't get enough grip on the little tear-off strip. I tried my teeth, wiped my fingers on my non-absorbent Welsh Castles Relay shirt but all to no avail. In the end I had to stop, dry off and do it properly which was irritating. 
I once raised the issue with SIS in a Twitter Q&A. They recommended the teeth method. The one time that did work for me the foil jagged on one of my comedy 70s tooth fillings and sent an electric shock down to my vaselined toes. Nobody else seems to struggle so I guess I need more practice but if you've got any tips send them my way. 
Once open the gel always gives me an extra yard but there must be an easier way. 
The run was otherwise uneventful; cool and cloudy conditions along the Thames on the longest day of a summer that hasn't really got going. My glutes were still complaining for the first mile after Friday's lunges and there is definite metatarsal discomfort in my right foot. I may need more than one rest day this week to give it a chance to recover. 


I rehydrated with an excellent SIS Rego shake and lunched on poached eggs and beans on toast again. Then all the good work was undone by a couple of lunchtime pints of Dark Star Hophead at The Bree Louise in Euston and a Fathers' Day Nepalese feast at the Monkey Temple in Shepherd's Bush.  
Don't tell my PT. 

Berlin Marathon: 2.4km Sprint Test

My personal trainer set me a test: run 2.4km as fast as you can on a treadmill and tell her the result next week. That's one-and-a-half miles.
A quick Google search suggests that's the mandatory fitness test for the armed forces and the police; 12 minutes seems to be the maximum time allowed. 
So I headed down there and got on that goddam treadmill. I warmed up for five minutes at a 1% gradient and faffed about with the controls to get it up to a decent speed. I started at 4'30 per km and gradually quickened minute by minute. I got it up to 4'10km in the sprint finish and ended with a time of 10'58. Sweat all over the machine. I was pleased with that as a marker but I think I can go quicker. I was breathing heavily but still had more in the tank. 
My main concern was discomfort in my right metatarsal area. Maybe a warning that I'm overdoing it again. Need to keep monitoring that carefully. 
My PT has also given me some sleep and eating diaries to fill in. Should be fun. 
I feasted on poached egg and beans on toast then headed to watch big Joe in his final at the Marlow Regatta at Dorney Lake. Moody weather for June 20. 


We got back home in time to enjoy a bottle of red wine and a felafel pitta bread. 

Saturday, 20 June 2015

Berlin Marathon: 1st PT Session

I've taken the financial plunge and hired a personal trainer. One session a week between now and the marathon at £45 a pop - that's on top of the £75 a month it costs to not go to the Virgin Active very much every month. Try not to think about it.
Yasmine is an endurance running specialist. She's run a marathon in Germany and done plenty of halves. It turns out she finished a few minutes behind me in the Hackney half last month. I'm looking forward to seeing what difference she makes. 
The first session began with a warm-up on a ski-ing machine I hadn't used before followed by a reintroduction to some of those horrible exercises I stopped doing years ago because they were so annoying: squats, lunges, walking lunges. There were also a few new ones - the sumo squat with a 12kg kettlebell, tyre flips, medicine ball throwing and plyo box jumps. 
It was a tough workout. I worked up a sweat and really felt the leg muscles straining. I was glad to shuffle off into the steam room and jacuzzi after a challenging hour. 

I lunched on poached eggs and beans on toast then rehydrated for the rest of the day with my visiting brother: a couple of Oliver's Islands under the swifts at The Blue Boat on the river at Hammersmith, a couple of DNAs a bit further west on the hot and steamy patio of The Old Ship and a pale ale for the road in the sun-drenched Eagle beer garden in Askew Road.  
All Fridays should be like this. 

Thursday, 18 June 2015

Berlin Marathon: Doing The Strand

Wednesday
Tried a new route for the easy five miler today. Started near the Virgin Active on the Strand on a warm and sunny morning. Jogged down the north side of the Embankment, over Westminster Bridge, west on the south bank past Parliament, over Lambeth Bridge and onto Millbank then along the Embankment over Vauxhall Bridge. 
The route back was similar but I made the mistake of staying on the south bank after Westminster Bridge which meant a lot of tourist and school trip dodging around the London Eye. 

Enjoyable route nonetheless and I was glad to hydrate with a protein shake in the changing room. 
Rounded off a pretty active day by heading to the Village Underground in Shoreditch to watch the excellent Go! Team via a couple of pints of London Pale Ale in The Clachan and a couple more Hackney IPAs in the Crown and Shuttle opposite the venue. Recommend the £6 shish kebabs at the grill on the corner next to the pub. 
Warning: avoid the over-priced aeroplane-style tins of Tiger beer inside the VU. Bleurgh. 

Thursday
A sluggish 40-minute tempo run down to the Thames and back after work. Felt hot, thirsty and bloated after a potsu late lunch in Itsu. Managed a reasonable 7'47 pace but never felt happy. Weird how that happens sometimes. I think I'm more of a morning runner. Warm enough for a rare alfresco salad tea on the decking.