2 September 2010

6 August 2010

GARMIN 310XT Giveaway

DCRainMaker is doing it again, but a 310xt? this is one BIG Comp

2 June 2010

14 May 2010


Well its been a couple of weeks now since my first run.
Just to briefly fill you in I got my old Road bike off my brother and have done a 15 min and 30 min cycle (ending in the right hand STI break leaver cable breaking and having to be replaced) and I did another run, abit longer than my first run, maybe closer to two miles at about 9'23" a mile pace. So was nice.
On monday the 5th of april (bank holiday Monday) I was relocating some stone slabs around the back of the garage, and by the end of the day my knee was giving me greif.
So since then I haven't done anything else apart from some strengthening exercises and resting.
After talking to my dad and a colleague at work, I have now got a clearer understanding about post injury recovery. Dull pain and sharp pain. It is apparent that the dull acheing pain I have been feeling for the latter part of my injury has been part of the healing process and I should be able to train on it. I feel when I twist on my knee that it feels soare and tender like a twisted knee, so some cycling will really help protect the twisting of that knee.
So my plan is 2 cycles a week for two weeks, (@15 mins, 30mins, 30mins, 30 mins) and then drop a 10 min jog in and increase maybe by 5 mins a week. I shall see how we go.
I am on holiday in Italy for two weeks in june (about 4 weeks time) so will have to play it by ear. I would love to do some nice running down the coast in the mornings or evenings but may say two runs a week at 15 mins or 1 @ 10 mins and 1 @ 15 mins just to build up from the 1 run and 2 cycles a week to 2 runs a week.
Maybe have a 3 cycle week on return home and then drop a run or 2 in to replace the cycles and alternate 2 cycles and 1 run, and 1 cycle and 2 runs a week.
The focus is going to be on quality of run and cycle, the number of activities a week (getting up to 3) and keeping the pace and time down and build the time up.
Once i get back from Italy it will be 12 weeks to race day, so will use the first 4 weeks of that to consolidate a consistant and stable exercise pattern.
Then I will try and start introducing a long run/cycle and eventualy a race pace run in too.

Watch this space... well... I will pretend that someone is watching.

23 April 2010

1st Run Back

After a week of leg strengthening exercises I went for a 1 mile run, along the side of the stray, so 99% grass.
I aimed at 10min/mi pace which I got pretty close, airing on the side of caughtion doing the distance in 10'17".
This was the first time running in my "new" Asics GT-2150's and they felt great, except my left foot (the larger of the two) fet the stability support on the outer underside of my foots arch.
I assumed this was the combination of switching from cushened to stability traininers, running for the first time in 4 weeks, running for the first time off road in... 10 months (?) and being really sqweemish about every twinge and ache throught my body as I ran.
I did dynamic stretches before, and statics stretches after, and felt good.
I feel like my knee (the offending right one) has seezed up a bit. will not run again untill next wednesday. Will continue to do my stengthening exercises, but will try and do two 15 minute cycles between now and then to help "warm up" my legs.

I'm sure this is really boring for anyone who is reading it, but, I feel this helps me, writing it all down.

Check out my training details on my nike plus page...

14 April 2010


Was referred by my GP to see a Physio at our local private hospital (thank you Bupa). After taking a history and assessing my knees, the physio said that there was no severe damage, but I need to let them heal properly, and rebuilding the strength around them.

A 2 week program of leg/knee strengthening exercises as well as being allowed to do some cycling was great. No running, an agreed 15 minute jog 2 weeks today allowing for progress and any pain/distress to be discussed in my follow-up on the following Fridays appointment.
I was encouraged that just because I could walk doesn't mean I shouldn't of come to see her, and the experience has taught me a lot about training, running and the human body. Hindsight is a beautiful thing, I hope my competiveness does not cloud my judgement again.
I wore my new Asics to the session (even though they were off for the majority of it) and they felt great, comply and responsive. I can't wait to put them through their paces... when I'm ready!

29 March 2010


In still a fair bit of pain especially in my right knee. After a weekend dosed up on ibuprofen, knees are still tender and aching but the pain "appears" to be subsiding. Especially with the nice weather over the weekend, I was very envious of all the runners out of all abilities enjoying themselves. I have to keep thinking to myself that I can't rush my recovery as it will just delay improvement.

26 March 2010

Asics GT-2150

After pain in my knees prompted a GAIT analysis, showing that my worn out first pair of Nike Pegasus 25's needed replacing with a stability pair, for my mild to moderate overpronation.

I am looking forward to trying them out on Tuesday, although my cross training at the university gym yesterday morning has caused more knee pain, so I'll see how the ibuprofen works.

Say hello to my Asics GT-2150's :)

Great North Run 2010

I am now officially competing in the Great North Run 2010 on 19th September.

Watch this Space!

24 March 2010

Nike Plus

I would like to review some of the equipment that I have used to let readers of this blog (if there are any?) my opinion of them.

I started using the Nike plus system in march of 2009 when I bought a pair of running shoes to start running, I was prompted to get some Nike ones (Nike Pegasus 25+). As my wife had an iTouch the only thing that was missing was the Nike plus pedometer sensor. So I got one shortly after. Nike plus uses a pedometer which you put in your trainer (in the special compartment in a Nike plus ready trainer, or in a pouch in your laces). This communicates to your iPod/iPhone and makes a good guess at the distance covered per stride. Your can calibrate it of known distances, and if you complete a distance you know, you can calibrate it from that as well.

Post Great North Run 2009 I used mapmyrun.com to get accurate (to within 10 meters) the routes I was doing, and did the same routes consistently. At times I would be completing the 5.18k and need to tell it so, as it had said I had done... 5.26k for example. But after a couple of attempts it could be within 10 or 20 meters. This accuracy was due to the same route being used, and the consistency of my pace. If I ran the same route at say 6:00 m/k it would give a different reading to if I did it in 5:00 m/k. That said, it is a great way for beginners to get motivated, listed to your music, log your run information etc. You send the Nike plus data to their website when you sync your iPod/iPhone to iTunes.

The Nike plus website became updated maybe 6 months ago which is now a lot more colourful and a more competent layout, but the essence is the same. Runs, on dates, showing a wiggly line of your pace going through the known pace points (which is at every milestone either a kilometer or mile depending on what unit you use, and whenever you press the function button to ask it for you time, distance and pace readout). You can set goals based on frequency of run, paces of runs, distance of runs etc. You can use running programs to train for events, which I did try with limited success. Kept on not allocating my run distances to the total... was still in its beta stage so I'm sure its fine now. 1 Year on I am looking at getting something a bit more serious to train with.

Although the Nike plus system is great, especially for the price/function. The use of a GPS watch would remove the need for constant calibration, a HRM would allow for better training at easy - hard effort instead of using a pace as a guide etc. Watch this space for a review over the next couple of months!

Nike+ on iPhone/iTouch

Here is a brief guide to the Nike+ application on the iPhone/iTouch.

To Start with you are given the the option of a type of workout.
Basic doesn't have a goal, good for an easy or recovery run.
Time will set a specific time as your goal, this can be a preset time or a specific time, you choose.
Distance, allows a goal of distance in kilometers or miles (regardless of your prefered unit)
Calorie alowas a calorie base goal.
Finally Calibration allows you to do a calibration walk or run of a set distance. This helps improve the accuracy of the readings.
The My Workouts tabs alows you to create a short cut for workouts. These can be chosen from the preset workouts or a custome distance, time or calorie. You then can choose a playlist or no music to be paried to the workout.
History displays all the runs you have done with this device as well as you "best" kilometer (or Mile) and your total distance logged on this device. Note, this is specific to your device not your nike+ account.

When 'tapping' on a run, you are displayed with a useful summary of the run.
At the top of the History page, if you tap on best distance you are displayed with a summary of your best times for distances. I would like to point out that these are not accurate as PBs are only set with pre-calibrated times. I.E. if you ran 5k, but the nike+ kit thought you did 5.2k it thinks you ran 5k quicker than you actually did. This is frustrating but i just ignore this section. I have fixed routes that i know when the 5k or 10k marker is and note my time after.
To show this my best 5k is 24'24" and 10k is 52'10".
At the top of the history screen if you tap on totals, it will display a summary of your workouts on this device. Number of runs, farthest run, total distance, time and calories.

Nike+ online

Here is the main page when you log in.

The Main page shows you your last run, displays your last seven runs to the right, your progress to achieving the next "level" in nike+ at the top, and menu systems to the left and bottom.

I will go on to explain the various elements through the site.

If you click on the graph of your latest run the following information is displayed

It displays the time of the workout, the distance, the average pace, calouries burned, and what type of workout you selected.

Below this you can tell nike+ how the run was for you, the weather, and the type of running surface.

This helps you keep a diary of how you run when you are feeling "awesom" in the rain on the road for example.

If you select 'all runs' you are shown a nice graph of your last so many runs

You can go on and catorgorise you runs by week, month and year, showing the totals of data for each.

You can set goals to run against. These can be so many runs at a pace better than X m/k in a so many week period, or so many miles cumulatively in so many weeks, so many runs in so many weeks, or burn so many carlories in so many weeks.

Finaly, Nike+ coach.

This is a good tool, not only does it give you a program to train against, it comparies your progress as a goal does.

I hope this sheds some light on Nike+

23 March 2010

I've create a blog!

Well, I was inspired to create a running/fitness related blog after seeing others out there, to be fair they are in a different league, but there is no reason why I couldn't do one.

This blog will be about my journey through the world of running, fitness and hopefully more... Mainly about events I take part in (hopefully this will increase). I will talk about my training as well. Although I should mention at this point that I am by no means an athlete or should people take my advice on techniques etc. This is mealy my training journal, and then some.

Okay, here we go!