My Last Run

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  • JB, hmm - my 15 miles cycle was 7.5 each way - seems I didn't write it clearly enough.  15 miles each way with a run sandwich and quite a lot of up on the way back would be a bit..  Effort on the bike for such is however low but it does give the muscles a chance to warm up and cool down a bit I guess.  Cheers for the explanation on the wava.

    Solid running over the weekend hamster.

    4 miles recovery yesterday evening.  Another time rather than distance run (36:30 this time).  Likely the last day with comfy temps, will be up to high 20s by the end of the working week. 
  • swittleswittle ✭✭✭
    dangeroushamster, wise choice to rest the ankle...and I hear good returns from running to HR.

    Late to the party re WAVA, so your explanation about WAVA improves my understanding, John.  On FE, track & field athletes use it too.

    Cloudy and dull at 9pm, and no sunset signs.  For a change, I went north along the beach 50 yards down from the prom.  Usually, the soft sand deters me from unnecessary 'torture' but, this evening, firm going lasted until the sports centre.  Anxious for variety, I 'trailed' it halfway along Burbo Bank - not at all where I was planning to go - and enjoyed 2 miles + of beach, veering towards land when the bogs of doom approached!  :-o  A ten-minute circuit round the lakes concluded a run where my breathing was a relaxed as I can remember for a few months.  1:01:06
  • I'm not a talented runner...I've scraped over 70 a couple of times at my best parkruns but I'm usually in the 60s for races. 
    Slow ploddy 5 miler this morning - I've had a run of bad sleep and it seems to have affected my recovery so my legs felt heavy. I did enjoy the sunshine though (it was nice without being hot) and got to pet a nice dog when I'd finished.
  • GuarddogGuarddog ✭✭✭
    Hi all - so many posts since I was last on I've not got a hope of getting through, so a general well done all/commiserations all/hope the injury clears up/welcome newcomers.

    I have to admit the last 3 months have been a struggle. Along with still having issues with my back my fitness seemed to drop off the proverbial cliff. At times even running a couple of miles was a challenge as my legs would ache and I would find it hard to breathe. Doing a 10K would involve having to stop multiple times and walk. It was such a fall from having upped the distance to 18K in preparation for the Brighton Half, so much so that I'd made the decision to pull out. Fortunately it was postponed until October.

    Such was my worry I went to the doctor and had blood tests to see if there was anything there. They all came back negative (I'm considered to be quite healthy, which is nice) and after a discussion the only real conclusion was that it was a reaction to the vaccination. I had my second jab on the 6th of June and the issues started shortly after that. My partner has been experiencing something similar, although she was two weeks behind.

    We had kept running during this time, but it was in no way enjoyable. Fortunately things are improving now and we're building up the mileage again. Having said that I did a solo run on Sunday as her back and hips are playing up. Started in Shoreham and ran along to Worthing - the out lap being into a very heavy head wind. With rain. Acupuncture type rain. At least coming back was more a of a breeze, even if I did get another soaking.

    And glad that Parkrun has started again. The first week I was just glad to get inside 26 mins. The second week inside 25 mins - still off where I was last year. The last weekend I was hoping to improve that time, but in the last mile I ran past someone who asked what pace I was doing and said she was looking to do 25 mins as it was her 100th run. So I offered to pace her through to the finish. 

    And this evening is a club run and back to the hills.
  • G'dog, good to have my fellow Sussex runner back, although not so good to hear of the health issues that are getting between you an your running. However, it sounds as though you are putting these behind you. so good luck with your recovery. I bumped into James, your fellow club member, last week, and he is now into doing some really hard sounding ultras.

    On the Age grade/WAVA issue, and having read of G'dog's struggles, I am aware that I do take it all (too) rather seriously and need to appreciate that just to be able to get out and run is sometime enough.

    Hazel, funnily enough I too got on my bike today and did a round trip of about 20 miles. I found this totally knackering, although it was all done at a gentle pace.
  • > @HazelnutCH said:
    > Solid running over the weekend hamster.

    > @swittle said:
    > dangeroushamster, wise choice to rest the ankle...and I hear good returns from running to HR.

    Thanks both, rest day yesterday and today was a set of 400m hill sprints. Hardest effort I've been able to manage since April according to Garmin so very happy.

    GDog, I feel for you. Much the same it doesn't take much for me to lose fitness never has. So irritating...
  • GuarddogGuarddog ✭✭✭
    Thanks john. I met up with James yesterday evening for the club run where he took us on an upward journey from Portslade onto the Downs. You're right he is concentrating on ultras and did a 100km run fairly recently. He's swapped pace for endurance, whereas I've discarded both. How did you get on with your 10K challenge?

    Nice to meet you dangeroushamster and hopefully the ankle isn't causing you too many issues. Good effort by the sound of things on the 400m hill sprints. That's a tough session.

    6.6 miles last night as mentioned over the Downs. First part very much going up, but was pleased to keep up with the middle group pace, especially on the hills where I managed not to disgrace myself. Feel as though I'm starting to get back to where I was in terms of fitness a couple of months ago.
  • GD, I do wonder if my recent issues have been due to the vaccine as well. I am glad you seem to have turned a corner. I'm also enjoying the return of parkrun but am still rather slow at the moment - hopefully I can claw back some speed soon.

    Got an 11 miler done today - pace was slow but I'm still carrying some fatigue so I was happy just to get it done. I did an almost-reverse of the Pollard's Hill route I've done recently, which meant I had to come down the 18% grass hill (I did look for an alternative way down but there wasn't one). So I went very slowly on that. My knee is still having a bit of a grump so I'm being a bit cautious.
  • john bateman 6john bateman 6 ✭✭✭
    edited August 2021
    Hamster/Cal/G'dog - all doing pretty intense sessions involving hills I see. I'll be the odd one out as I did my usual pan-flat prom 5k today: 21.18. This is the first time I've unleashed my flash new trainers on this course and, while it's hard to quantify, I think that given the stiff breeze, they probably shaved about 30 seconds off my time. .

    PS G'dog - thanks for asking about the 10K heard-to-head. It was the Worthing 10K and it's still yet to happen: been put off until October. So we switched to a 5k Parkrun (Worthing again) head-to-head on age grade (he's 5 years younger than me). Result was great: he did an AG PB and I did my best run for a couple of years and won the challenge.
  • For anyone with any niggling or long standing issues I'd recommend going to see a physio

    Had my issues for 3 months before finally making an appointment. 2 weeks after that I'm running far better and finally getting back to fitness levels I was at 5 months back.
  • I have a good physio, hamster - most of my issues are old and I know why they happen and what to do about it but when I get something new or unexpected, he's always my first port of call.

    What shoes are they, John?
  • Cal, Saucony Endorphin Speed. Recommended by one of my son's running friends. Very strange to walk in them but when you run in them they just kind of throw you forward. Funnily enough since I've been using them my Achilles problem has gone - but I'm not sure my knee likes them!
  • GuarddogGuarddog ✭✭✭
    Good to hear you're doing a fair few miles Cal as the last time I was on you were struggling. And the vaccine theory is one that seems to hold water with a number of people I've spoken to who have experienced something similar. Including one of our club's really quick female runners who had the same. My partner has also struggled - 3 weeks ago we did a 10K and if she'd had moisture in her body she would have cried at 5K. She ended up walking back.

    I've been seeing a physio for the last 18 months hamster. He was the one who suggested the blood tests. I've had a long standing back issue that comes and goes and so we just try to manage it.

    Well done on winning half the challenge, john  ;) and good luck with the full one in October. I was looking at the Saucony Endorphin runners for my partner's birthday. I can't seem to get the Nike Zoom Flyknit 3s at the moment and the other option is to go for the Next%.
  • GDog,

    As far as I'm aware all types of Endorphin are available on the Saucony site ?

    I actually have both the Saucony Endorphin Shift & Nike Tempo NEXT%. Would recommend both for differing reasons. Shifts I found to be more durable than Hoka Clifton 7s and almost as comfy. Done nearly 500k on them now and I'd buy another pair tbh once these ae spent. Only done 35k on the NEXT% but they are superb for speed work. I wouldn't be doing a long easy run in them but for a run with decent pace they feel like the jet you forward. Really weird to walk in as they are so bouncy...
  • John, it was like that for me when I first tried a plated shoe (Zoom Fly when they first came out) but you get used to them quite quickly. I've been a Nike user for years - as well as the Zooms (I have the 2nd version, flyknits), I have the old flyknit Vaporfly 4% which I love (one pair with over 100 miles on and a second unboxed which I got cheap as a Black Friday deal) but hear good things about the Next%. I actually have some Alphas that are still in their box thanks to the pandemic...A lot of peeps in my club have tried them and don't get on with them so I'm a bit nervous as to whether they will work for me. I guess I need to try them and see whether they will be my Manchester shoe or if I'll go with the 4%.

    GD, yes, stamina is definitely coming back (did 17 miles last Sunday). Speed, though, is taking its time.
  • Well, folks, I'm a bit of a shoe novice TBH; indeed something of an inverse snob - always going for the cheapo option and (stupidly) proud of it.

    I've never owned a pair of trail shoes and I've never had more than 2 sets of trainers on the go at any one time - and mostly just the one pair. I did my first half marathon on the South Downs (1989) in some old (and possibly 2nd hand!) Dunlop Green Flashes. And then I wondered why I couldn't walk downstairs for 2 days afterwards.

    So the Endorphins have been a bit of a breakthrough for me. In short: you guys are well ahead of me on this particular curve.

    I'm now trying to work out  a plan for Saturday. It'll be a Parkrun somewhere and my dilemma is whether I go somewhere new (which I love doing) or do I stay local on the fastest course around and go for that 80% age grade goal which is now just in reach after years of trying. As 'problems' go, I'll concede that it's a nice one to have. 
  • Nice and busy on here at the moment - good to see.

    Glad to see you back Guarddog - was wondering where you went.  Sorry to hear you have been struggling and it took so long to get over the vaccine.  I had issues for a week which annoyed me but 3 months!  Good to see that things are looking better for you now and you can also get back into doing the parkruns.

    Well done on the hills hamster.  Hard work but good for you.  Good point regarding the physio.  Should probably look into it myself with a chronic grumbly back and sometimes achilles - never enough to think about stopping running but I should ask myself if it is worth saving the money for the discomfort.   

    18% hills in any direction make me wince Cal but especially downhill. 

    Good test run with the new shoes JB.  I should maybe try a pair of flashy shoes, occasionally briefly tested the odd pair of "fast" ones but never committed to getting any - for me as well it is a cost thing and I'd rather have a pair of decent allrounders (training + racing).  Hard decision for Saturday.  Weather good for Saturday?  Would certainly consider that for a go at your local

    7.5 miles on Tuesday with my group - good weather brought several out of hiding.  It was a tad on the warm side but starting at 7pm means that it starts to cool down.  Nice talk about books on the flatter section taking in Tolstoy to Dumas to Stephen King. 

    Just short of 12 miles yesterday evening.  OH was playing badminton for 2 hours so I got a lift with him and ran whilst he was occupied with that.  Another very warm evening - set out again at 7pm and was glad of the water I was carrying.  A squashy flask - I intially had it in my belt but got annoyed within seconds by the thing jumping around so took it out and kept it in my hand.  I don't normally like to carry things but regular sips reduced the weight.  I also terrorized a lady gardener setting out with a hose to water her garden, planting myself in the way and encouraging her to give me a brief drenching..  She was a bit surprised but duely complied.  With sunset the warm eased off a bit and I got round in good style.
  • Yesterday was no warmer (I think) but the humidity was pretty bad - I had sweat running down my face at recovery pace already - nice.  I have a race in similar conditions this evening which will be "fun" so I decided to stick it out for some more acclimatization.  A number of dog walkers driving into the woods (grr) causing clouds of dust didn't really add to the air quality.  Most slowed right down when they saw me though which helped.  7 miles with a few strides at the end and got round okay.  Did my good dead for the day and reported a freshly dead sheep to a local farmer - with the heat it shouldn't be left lying around for long. 

    The sheep was gone this morning fortunately - 3.25 miles jogette.  I've had heavy legs in recent months when spending most of the day sitting pre-run when it is warm and am hoping that a short outing pre-work will get things moving around enough that I won't suffer too much later and can get away with a short warm-up pre-race.

  • Hazel, your weather reports make for more interesting reading than any from around here. I'm no sun worshipper but my goodness this has been a dul old summer - which followed a pretty grim Spring. You seem to get quite a bit of variation whereas (down here at least) we are getting a series of grey days at around 23 degrees. Of course this is not at all bad for runners...............

    I like the term 'jogette'! (I suspect most would categorise it as a 'run' - and about 90% of the population wouldn't be able to keep up with you.)

    A very rare outing for me yesterday: a run with my son (aged 34 - him, not me unfortunately). We've hardy ever run together as pair over the years. He's let his running slip a little of late but a his best was a sub 20 5k runner. He still keeps pretty fit. So it was interesting going for a fairly gently 5 miler with him. As I've got a bit faster of late and he's got a bit slower, he's now very worried that I'll edge him in a race, but he showed me a clean pair of hill on a hilly stretch, and enjoyed waiting for me at the top. If he turns up at tomorrow's Parkun it might be a bit different but he should still beat me. I'm not sure he'd ever recover if he didn't!



  • Go show him how it's done John ! Unfortunately my boy is only juts coming up to 5 so Might be far too old to compete :D

    So glad tomorrow is a rest day Hill Sprints, Tempo 10k, Easy 8k and 12k of Race Repeats today my legs need a rest !

    Anyone else use any cold compression after a run ? Have a cheap massage gun and I swear that makes a difference if used for 5 mins after a run but not sure on cold compression
  • Dangerous, never hear of this device before - but if it works for you then that's great.

    Well, I've finally broken through that 80% age grade barrier (after 30+ years of competing). In just about perfect conditions and with my son keeping me company (and even letting me cross the line first) I managed 20.59 - 80.70%.

    I can stop banging on about it now - a relief to not only me!
  • Hazel, I got to name the Strava segment for that downhill (there was an existing segment going up) so I called it "Ooh my knees!" :lol:

    John that's brilliant! I might get there when I'm very old, if I haven't died, of course. As for the weather, I am happy it's mediocre - I hate the heat. I get the evening sun in my flat so it's like a blast furnace at bedtime and I can't sleep.  I also get very bored as it gets so hot I have to stop gaming on my PC in case it overheats, which is mostly how I entertain myself.

    Hamster - no. I've got a massage gun but cold compression is a new one on me.

    Yesterday was a slow 6 mile plod with some strides in the last mile. Today I took myself off to Dartford parkrun (one of the slightly easier outside London ones to get to - the park is not far from the station). It's a lovely park with lots of flower beds but the parkrun itself is a real mixed bag, featuring hard path, gravel path, wooden bridges, grass and one dirt trail section (mercifully dry) that features a small climb and a lot of tree roots. I did my best but am still missing my top gears and can only seem to manage around 9 minute miles, so I came in at 27:49. I don't know where my speed has gone but I'd like it back...it's not like I have a half marathon next weekend or anything!
  • swittleswittle ✭✭✭
    Welcome back Guarddog, and good show to all of you running further, faster and better than I could possibly countenance!  Special mention for John cracking the 80% WAVA barrier. 

    Made good use of the failing light around dusk yesterday evening to record 80 minutes of running for the first time in three months.  Helpful SW breeze aided breathing & kept me cool past the docks and for 2 miles along the beach.  Turning back at Burbo Bank, I needed the headtorch but it's net downhill to Crosby Leisure Centre, where I rejoined the beach.  Back along the prom & right by the boating lake and I was in the last half mioe of trail.  A few tired, happy beach visitors wending their way home but very quiet otherwise.
  • john bateman 6john bateman 6 ✭✭✭
    edited August 2021
    Thanks for the nice comments on my run.

    Cal, well done on your Parkrun. Funny you should mention Dartford. I'm missing a 'D' from my PR alphabet (sad git that I am) and although it's  fair old distance from us, Dartford is the nearest D. I know there's 2 in Dartford and the other one is more rural. I had the impression that the one you did is quite a fast course but it sounds a bit of an underfoot challenge. I'll file it under 'pending'!

    Swittle, 80 minutes would be a long run for me. Well done. A headtorch is (yet another) bit of kit that I've never needed to acquire. Is the beach at Crosby very commercialised? My memory is that Formby's isn't but nearby Southport's very much is. Do you ever go up to Blackpool? Extraordinary place and when I went full of Scots for some reason.

    6kish for me today with my training partner  who is dropping hints about doing a 10k in nearby Littlehampton (yet another coastal resort!) in 3 weeks time. 
  • John, it is mostly flat...there's just that little root-strewn climb. Strava made it 95 feet total climb, which is about 300 feet less than Lullingstone. It's not a super fast course - some parts are narrow so I can imagine congestion would be an issue if it got a lot busier. It seems to handle 200 people pretty well.
    Blackpool is stag/hen central. I've been going there for years for the Pleasure Beach. Me and my coaster-loving friends are still angry about what happened to its sister park in Southport.

    Today's objective was to run 20 miles. A bit of a step-up from last week's 17 (and that was only 17 because I got lost and ran an extra mile) but Manchester is getting closer and, thanks to all the postponed races taking up my weekends in September, I've not a lot of time to get the big runs in.
    I settled on Wimbledon Common but decided to go vary the route there and back. I also decided to take my Oyster Card just in case I started feeling dodgy or something started hurting more than usual and I needed to cut my run short.
    The first part of the run was on known territory - down to Tooting then along the Mead Path trail to Collier's Wood where I picked up the Wandle. All through this part, my Oyster Card was moving all over the place, which I thought I was odd as it was in the same shorts pocket as my keys, which weren't moving at all. It was only when it migrated all the way down my butt to the back of my thigh that I realised I had actually missed the pocket entirely and had just shoved it down the back of my shorts. Oops. I retrieved it and put it in one of the pockets on my hydration vest, where it remained for the rest of the run.
    When I got to Morden Hall Park I went right towards South Wimbledon rather than left to the rest of the Wandle, as I usually do, with the intention of picking up a trail I'd found recently that runs alongside a rec and then the tram line. I backtracked a bit here as I thought I'd missed the turning, before realising I hadn't and that it was further along. That bit done, I aimed for Dundonald Rec, which I found, but it was still closed, which I should have expected as Merton don't like to open their parks until some stupidly late hour (just checked their website and it's 9 on a Sunday...wtf!). So I had to go around. I knew the road I needed next was a dead end with a foot path, but couldn't remember which one so I went up two dead ends before realising they were dead ends because there was a railway there, and I should probably look for the one with the railway bridge. Which I then found. And then walked over, because I am hopeless with stairs.
    After that it was a straight shoot to the common - it was just a question of which of the horrible hills I went up to reach it, so I picked Edge Hill. They're all awful, though.
    Once on the common I headed for the windmill and tried to do the first part of the Wimbledon Trail Race course. I got the first bit right, but as I got to the first alp I noticed lots of Thames Hare & Hounds course markers - obviously a race going on this weekend. So I followed them and that got me over the first alp. However, while the WTS course then goes on to the Big Alp then around Queensmere, the THH course skipped those and went straight for the Rifle Butts, which I was not intending to do today due to the mud. And let me just say, there seems to be more mud today, which I couldn't figure out as I didn't think it had rained much since the last race. I was reduced to scrambling around in the holly bushes to avoid the mud, so it was very slow progress.
    After that horror, I headed for Beverley Brook and saw more course markers (and a 1km marker so it seemed their race started with that and ended just after the Rifle Butts) so I followed them, hoping they would take me to the elusive Toast Rack. They did. So I got to enjoy that again.
    After I got off the common I ran back down to Wimbledon town centre. I was hoping to run through South Park, which had been locked last time I'd looked for it. Only I turned too early this time and couldn't be bothered to loop back through it as I was tired.
    From here the intention was to go through Garfield rec and on to the Wandle Trail, only the path between them was under water. I'd noticed a small trail leading off just before so I went back and attempted to follow it. What seems quite wide at the start got narrower and more overgrown as it went on. I could've done with a machete - I practically had to limbo under a fallen branch at one point and got well stung by nettles. Still, it came out in one of the Wandle nature parks so I was able to get back to Tooting, which I did by choosing a road with another bloody railway bridge in it. This came out by the hospital so I took the opportunity to go through another couple of recs before heading up the hill to Balham. At this point I caught my toe on an uneven paving stone (my stride must have got more shuffly than ever thanks to fatigue) and stacked it. It wasn't a very hard fall but I have some minor abrasions on my hands and took some skin off my left knee. It didn't hurt too much but I got a lot of looks as I ran back home with a bloody kneecap.
    Anyway, it was very slow, but I got the 20 miles done, mishaps and all. I think I will pick a flatter and easier route for the next one.


  • Cal - that was some run! Well done for battling through the various obstacles. I reckon you could have a crack at one of those Tough Mudder events. I sincerely hope you are going to give yourself a rest day after that. Am I right in assuming te hospital that you passed was St. Georges? My dad was in there about 29 years ago, Bad memories! Is it the Manchester half or full marathon that you are doing? When is it? I'm getting the impression that September and October will be chock-a-block with events.
    If you don't sleep well after that run, you'll never sleep well! (Hope the knee is OK.)
  • swittleswittle ✭✭✭
    John: Waterloo grew up to be a late Victorian seaside spot, although New Brighton was far further ahead, with a long pier and a tower taller than Blackpool's until gravity took over.  https://en.wikipedia.org/wiki/New_Brighton_Tower
    From the docks at Seaforth right up the coast to Southport, there's v little by way of commercial outlets: a pop up bus cafe above Crosby Marina; ice cream vans at Crosby Leisure Centre and Hall Rd marine centre; WCs and a ticket booth at Formby Point; a wildlife base at Ainsdale.  Southport's been a faded seaside town for a few years now, tho' it avoids the worst excesses of, say, Blackpool.

    Here's a 2014 article on the Scots and Blackpool.  Not too long ago, covid dictated that they steer clear...  https://www.bbc.co.uk/news/uk-28227510

    Cal, those 20 miles were hard earned without a doubt.  Hope your hurts are few.

    Got chatting to a chap about anxiety & depression - I'm happy to share my experiences because they no longer cause me any fear.  While we talked, his little dog peed on my running shoe!  I took it as an auspicious sign, and, lazily, circled the docks with a very fresh NW wind, around 25mph at my back. Heading north along the beach was an altogether more challenging affair, so I ducked right along the prom and between the lakes, and on to the marine gardens, set up to cater for visitors to the fledgling resort - which is where you came in!  An hour and a minute on the move.
  • John, yes, St Georges is my local hospital - I've been there for various tests (x-rays etc) over the years but never as an in-patient. Then again I've (touch wood) never had a hospital stay anywhere.

    I'm doing Manchester Marathon. It's usually Spring, of course, but like most events, it got postponed.
    Oddly enough I often don't sleep well after longer runs - my sleep following marathons is always terrible as I wake up with aching legs. I actually did last night though they weren't too bad. I got up, had a protein shake (I was hungry), read for a little bit and went back to sleep. All things considered, it was a better sleep than I've had in a while.
    And yes, resting today although I am going to the gym for a recovery plod on the elliptical.

    swittle, I do find it a shame we've lost so many structures like that, as well as piers and classic amusement parks. I hope your shoe doesn't smell of wee.
  • Ups getting behind again..

    I might well have borrowed the word "jogette" from someone else JB (Cal?).  Your son has good genes - excellent work on the 80% - well done!  Great for you to sneak under 21 minutes as well.  You are right about the backlog of events - likely a pain for people with entries rolled over. 

    Good week of training DH you earned that rest day.  Are you training for anything specific at the moment?  Can't help on the compression I'm afraid - post run I tend to head for the kettle and the biscuit tin!

    Not an easy parkrun course Cal, can imagine you would be faster on an easier one.  Same with the 20.  I don't know that I would have the courage to do route exploration on one of those as I wouldn't want to have to go over distance!  Lucky you didn't lose that card but bad luck on the fall - hopefully not too sore today.

    Good weekend of running Swittle.  Naugty dog! 

    Tough weekend for me - Friday evening's race went well - 28 degrees but not tooo humid so bearable.  Just over 7 miles in 58:48 on a strongly undulating course.  Pleasing enough result, slotting in in 5th place out of 12 in my category with the usual names ahead and behind me.  Had a great tussle with an F55 buddy, she is a very good hill runner but much prefers steep ascents to the shallower inclines I am ok on.  I managed to draw her in up the hill and we swapped places on the 2 mile descent but I managed to get in front and stay there for a 15 second "win" at the end.  

    The fast downhilling didn't do down well with my quads though - recovery 5 on Saturday morning was a bit ouchy as well as very humid. 

    Off to the PIL in Germany on Sunday - didn't want to miss my long run so up at 6am for a 7am start for 20.3 miles.  Already 22 degrees and so humid it was almost foggy.  I ran loops as to have access to my car and water switching between Germany and Switzerland along a short stretch of the Rhine river.  2 short stops for faffing to switch bottles to carry as I couldn't bear the thought of wearing a rucksack due to the heat and humidity and 1 stop for opening a gel which didn't want to cooperate.  No navigational or botanical challenges though.  Glad to be finished by 10am and back for a leisurely breakfast with the PIL and OH. 
  • Good runs all around the weekend ! Can't wait until I need to visit London again and do some running around...

    > @HazelnutCH said:
    > Good week of training DH you earned that rest day.  Are you training for anything specific at the moment?  Can't help on the compression I'm afraid - post run I tend to head for the kettle and the biscuit tin!

    Have a 10k in Bristol for September and a 10k in Newport for October. I like having targets so plan was to beat PB and run in under 50 mins. My last attempt was 50m 13s, I was gutted. Not fast or impressive to everyone else on here but it's challenging and competing against myself...

    Managed a progression run yesterday 5m WU, 30m easy, 10m 4:26-4:39km/m, 5m CD

    Comparing that to my last one which was on 26/07 almost a month ago I can see a definite improvement ! Strava relative effort reduce from 149 to 99, nearly an extra 1k, faster progression, easy pace and lower HR for the easy. I'm quite happy with that and a little surprised at how much it seems to have improved ! Although I get weather conditions, previous runs etc would effect the data...

    Images attached
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