I give in - lets try cycling!!

I can't rid myself of the curse of plantar fascitiis and several others have told me that I am doing myself no good by trying to run every few days.

Its because I love my running that I don't want to give it up but at present it is just not working for me. Even after a break of a week, if I run I am ok over a short run of a few miles but the next day I am hobbling and limping. The Scholl orthotic inserts will help but I was deluded if I felt this would provide a major wand cure. The spring is here and summer dawns and with it a great selection of road races but my winter training will now count for nowt. The 12th of April was my last proper week  of training and a month on from this my level of fitness will have slipped. I will have to start all over again from scratch when I eventually get over this injury.


So for now I am taking up cycling. This has the great advantage of not causing me any further damage to my foot.I have a road bike this was given to me and is very much an ordinary bike and definitely not one of those fancy Dan £2,000 jobs More's the pity!

Several folks have suggested to me why don;t you try cycling including Revrunner, Darren Baker and finally my better half said to get out there and do it
I am going to stop running for 1 month and then see if I am ok to run again. I think I will know if this is the case. Like a lot of people with plantar fascitiis I find my foot can be painful first thing in the morning when I stand up on it. Hopefully in a month perhaps this will have healed and I can run again but there are no guarantees with this and I know this can linger for many months .

So today I switched my garmin forerunner to the cycling function, got a back pack ready with a spare waterproof jacket , a map and a drink. Pumped up the tyres and set off.

Cycling isn't something I have actively tried before. I have of course used a bike to get from a to b , pop into town but as a form of exercise no apart from the stationary cycle machines in a gym. I have also been a bit wary of traffic and know that bikes always come off second best in a fight with a car, I am therefore a real novice - totally green so this makes this a bit of an adventure and something exciting to do as a temporary replacement for running.

I put on my ipod and listened to Mark Kemode and Simon Mayo's Film Review podcast.  The episode I listened to included a review of the latest Iron man 2 film. As a boy I was a fan of all of the Marvel Comics including Ironman, Spiderman, The Fantastic Four and the Silver Surfer to name a few  and this latest offering is definitely a precursor to the launch of the Avengers as a film.  The film introduced the Black Widow character played by Scarlet Johansson. The film is worth a watch if you like comic book character films.

The miles passed by on the bike fairly easily but at no great pace. My route took me through the villages of Fornham All Saints, Fornham St Genevieve, West Stow, Ingham and Timworth  all to the north of Bury St Edmunds. Obviously you can get a lot further afield on a bike and travel further than on a run. I stopped a couple of times for a quick drink but other than that I just kept going. I wasn't sure what I could do and how far to go and I wasn't prepared if I had of got a puncture.

But I did 14 miles in 1 hr 20 Min's for an average speed of 11 miles an hour.From what I can see this is very much an average speed for a complete beginner. Club cyclists spin the wheel at around 18 miles an hour.

Road-bike.co.UK indicates the following as a guide with all of the provisos concerning weather , hills equipment, traffic etc

• Beginner, short distance (say 10-15 miles): average speed 12 mph. Most cyclists can achieve 10-12 mph average very quickly with limited training
• More experienced, short-medium distance (say 20-30 miles): average speed 15-16 mph
• Reasonable experience, medium (say 40 miles): average speed 16-19 mph
• Quite competent club rider, some regular training likely, medium-long distances (say 50-60 miles): 20-24 mph

I forgot to take my camera so along with a puncture kit and a phone I will be better prepared next time. Did I enjoy it? Yes as a substitute for running it wasn't bad and I will want to make it competitive and give my self some challenges and improve my speed and the distance I cover.

Did I get bum ache? Yes my backside just isn't used to sitting on a bike.

The only other problem today was the amount of green fly in the air. There must be some outbreak of the pests at the moment and cycling meant keeping the mouth closed and wiping away the green fly every so often.

Bury St Edmunds Circular Run -Horringer School /Hospital /Cullum rd /Newmarket rd

Given a choice I always prefer to run early in the morning. I am a morning person by nature and I like to fit my runs in soon after I wake. I don't eat before I run I just have a coffee before I hit the road.

The great thing about this is you can get in your run often whilst the rest of the family are still asleep.  Running out on the roads or trails is also better early in the morning as you encounter less people,less traffic and less dogs.

Running first thing early in the morning means for me there is no conflict. By this I mean that later in the day there are often more choices; more places I have to be;meals at lunch and evening time and the problem of not running for 2-3 hours afterwards. For me this all adds up to more temptation not to run.

However today it was 5pm before I got out of the house for a run. This morning there was a large car boot sale to attend to at 8am so no run. After returning from this I then felt the need for breakfast and not running. Mid day it was warm and sunny and I tend to avoid this part of the day to run so 5pm was when I got out of the door.

After a large pizza I still noticed this when I ran and it took me a while to get in to my stride. I tend to know early in a run how it it is going to go whether it is going to be a stormer full of energy running like the wind,  an OK run but not a lot of extra push or a tired going through the motions kind of run.

Today was an OK run . I did 8.11,8.39,8.43,8.17,8.25,8.29 and 8.24 for a total of 59.12 for 7 miles.

Fornham Suffolk Circular Run

Lunch time today I did a seven mile circular run over a regular route. It always provides me with a bit of a benchmark of where my training is at.

Running out of Bury St Edmunds I visit the 3 villages of Fornham - St Martin St Genevieve and All Saints before returning home. The outward mile provides a couple of downhill sections but what goes down must come up and I climb the hills in the final mile.

Most of the rest of the course is pretty flat. Today my mile splits showed the following 8.01,8.09,8.26,8.21,8.24,8.34 and 9.05. This shows how poor I am at climbing hills. I have done no hill training in my half marathon training preferring just to build up my base mileage and core strength from the press ups programme.  Obviously if there are many hills in the up coming half marathon this is going to slow me down.

My time for today was 59.03 my best over this course this year and first time under an hour this year . The last time I ran quicker was the 10th June when I did 57.33 so again a long way to go to get back my fitness but I am heading in the right direction now.


This short video of the centre of Fornham All Saints is mainly of the church.  The church has been restored over the years but is mainly 13th century.

As you can tell from the video it was a fairly breezy day but mild and I again ran with just shorts and a technical t shirt


 

Seven Mile Circular Run Fornham Suffolk

After yesterdays 13 miles I was a little tired and I had to talk to myself at least twice before I decided I was running. Half the battle I decided was to get changed into my running gear but I have been beaten before at this stage and not then gone out of the door.  However I convinced my self to go as I know I definitely cannot run tomorrrow night as I am at the football.

This convinced me along with the thought that I would run slow around the villages in Fornham Suffolk. The weather continues to be dry and cool and tonight there was a breeze and I wore hat and gloves.

Although I was feeling a little tired my time for the 7 miles was actually the quickest this year. I did 1hr and 36 seconds for the Fornham Circular Run for an average of 8.39 miles. None of my miles was particularly quick the fastest being an 8.23 and the slowest 9. That seems to be the biggest difference between previous runs over this route as I have tended previously to slow on 1-2 miles and run a 9.20 or 9.30 miles.  My time today was a full 2 minutes quicker than when I ran this route on Jan 25th and nearly a minute quicker than on 22 Feb.

 What I take from this is that slowly both the longer runs and the tempo runs are beginning to pay off and I am seeing some small improvements in my times.

For Music Monday my offering this week is a song that is guranteed to make you run a minute a mile faster ! The legendary one and only Ramones - I don't wanna grow up

Relatives at Timworth in Suffolk

Looking at the weather forecast and knowing I was in for a busy day I decided to switch my long run to Saturday from Sunday this week.  We have had a lot of rain, heavy rain and there a number of flood warnings in the region.

For this morning there was a slight drizzle as I set out on a 12 miler. I decided to visit Timworth in Suffolk. I ran out to Fornham St Martin and for me this run really begins here at the place known as The Drift which is opposite St Martins Church.

After running between some houses you have a good view of the Sugar Beet factory before crossing over the A14. It is here at this point that the former railway line used to run taking passengers from Bury up to Ingham and on to Thetford.

Crossing over the A14 you are then onto open farmland and there are several paths named as drifts . I decided on the Livermere Drift offering as it does a more direct path to Timworth.

The drift way finishes at Barton Bottom and I immediately crossed over the road taking the Livermere road. On reaching a crossroads I took the left turn towards Timworth.

Once in Timworth I headed to St Andrews Church, which is reached down a long pathway. Timworth really is just a few houses that you can count almost seemingly on two hands.

In tracing our ancestory one branch of our family tree links to Timworth. My great great grandfather was from Timworth and his father was also born here. Throughout the 19th century relatives lived in this tiny hamlet as labourers working on the land.  I haven't as yet got any further back than 1800 but we are following the surname of Parish.

Most of the row of cottages are in Suffolk Pink with this one selling free range eggs.

There is a tranquility and peace to to this place, it feels remote and lost in time though it is just 3 miles from Bury. The village was never highly populated with the doomsday book recording a total of 45 in 1086 and 50 in 1327 . Following the Black death in the 14th century it would seem the village was almost unoccupied with just 16 people being recorded in 1524. At its height in 1851 a total of 241 people lived there and today I suspect it is back to its doomsday level.

I ran ok today though slowly.

First Run for a week!

I lost a week's training following a heavy cold but eventually felt well enough to venture out this morning for a run.

I missed the 10k race at Bungay it just came too soon . I had full intentions of running it and I took tablets to try and clear my head but the weather was awful cold rain and sleet. I just felt too weak to do a race feeling lousy and in bad weather.A pity really seeing as I had entered in advance and paid for it.

This morning I had a renewed determination to get out and run regardless, just as well as snow returned to day. It snowed for the hour of my run but generally I had no problems with slipping my Asics coping well.

Half way through the run a bus made no attempt to avoid a big slushy puddle and I got mushed from head to toe. I turned and swore but I was just happy to be back running and laughed it off , inconsiderate drivers are part of the running survival experience along with extreme temperatures snow , wind and heat.

A week out of training and I was a little stiff my left leg felt a bit tight but generally I was ok and completed the 7 miles in 1hr 1min 33 secs. I followed a regular route around the villages of Fornham.

How does the week with a cold affect my training programme for the half marathon? Week 8 of the Runners World SMART Coach plan calls for 6 days of running and 44 miles including a long run of 12 miles and a tempo run of 5 miles.

Whether I can just jump back in the saddle and complete all of this is open to question especially with the weather forecast being pretty lousy all week .

I am just glad to be running again and I will give it a go and see what happens.

My Music Monday offering is the Cinematics with the very apt song Break

Running whilst tired

 

My Music Monday offering is from the great Dr Feelgood  appropiate band when today I am talking about running when feeling tired!

After a long run on a Sunday I always feel a little tired when I do a seven miler on  a Monday.
I started well today but quickly felt tired after a mile or so. I think my training programme is built this way so that I get used to running on tired legs. There is a fine line between over doing the mileage to the point of feeling exhausted and risking injury and a to be expected feeling of being tired because you have run a quality long run session on a Sunday. As a result the Monday easy run requires mental strength to get out the door.

Running whilst tired is said to build mental strength and to replicate the later stages of a long race. That is what you get whilst running slightly tired a feeling that you are running the last 3 miles in the half marathon and as long as you keep going you build your confidence.



Eating and drinking between sessions becomes more important as you build up your mileageSometimes I am guilty of not drinking quite enough water I aim to have about 8 glasses a day and with regular running the dehydration can leave you a little tired and effect performance. I find I need plenty of carbohydrates and iron from pasta,rice,potatoes and bread, bananas,beans,porridge,broccoli,peanut butter,yougart and marmite - too name a few plus a reward or two which for me is a beer or some wine.

Other distractions to get through a run wehen feeling tired are to listen to music or a podcast.

Finding new routes to run will overcome some tiredness as you explore but too often I follow the same routes.

I find my form can also suffer whilst running tired and instead of running upright and landing on the mid sole and rolling onto the front foot I tend to start landing on the back of the heel and start looking downwards in front of my feet. What tends to happen then is your breathing suffers as with a poor posture and looking downwards you don't get the maximum amount of oxygen into your lungs.

It is said that as you become fitter and more committed to your training, you begin to accept higher mileage and higher levels of intensity. You also begin to accept the discomfort factor as 'par for the course'.

I think you can also watch for a sign of over training which may result in restless sleep or a cold sore neither of which I am experiencing I am sleeping very well!


Having said all of this my time for the 7 miles today was 1hr 1min and 30 seconds which was my best this year for the Fornham Suffolk Circular run, though a lot slower than my last 7 on Wednesday, the difference being that that run followed a rest day and todays run followed a 12 miler.

Easy 6 miles to Fornham St Martin Suffolk

When I got home from work I just had an hour or so of day light and wanted to get my run in. However this was the moment that the promised snow showers started and for a good hour visability was very poor as the ground gradually became covered in a layer of fresh crisp whiteness.

Thankfully in between snow showers I got my hat and gloves, tracksters and thermal top and headed out. Numbingly cold to begin but I soon warmed up as I decided to do a 3 mile out and back course that I haven't done since last year. My schedule called for an easy 6 miles at 9.15 pace but I am never very good at judging this. I just tend to run how I feel without consciously putting in any extra effort so I am running at a comfortable pace  so I not breathless but nor am I jogging.

I kinda know fairly soon how the run is going to go for me once I am a couple of miles into the run and today felt good. At the moment there is a pattern where every alternate run feels good followed by a run where my run feels more laboured my breathing isn't so good and I am have one or two aches.

My splits today were 8.26,8.36,8.39,8.27,8.38 and 9.06 for a total of 51.54 for the 6 miles. Average pace 8.39. Thats my quickest 6 miles this year and more like it though loads of room for improvement I hope. I ran the same course back in April 09 in 50.14 which shows just how much my pace has slipped since being injured.

I listened to the Pretenders on my IPOD whom I saw last year when we went to the Lattitude Festival in Suffolk. One of the star performers and now a bit of a legend was Chrisse Hynde

Fornham Suffolk - Seven Mile Circular Run

This was my 6th day in a row of running and I was pretty tired. I completed the run, the first of week 6 which actually sees me have a little respite after 5 weeks of increasing mileage. There are no quality runs at all this week by this I mean no long run and no tempo or speed work. The total mileage this week is consequently down and I hope to feel the beneficial effects of this and complete a few more push ups which have suffered over the last week as I haven't done as many.

My 7 miles today were completed in 1hr 1min and 43 seconds. It was cold breezy and we had a mixture of sleet and snow showers.

Last week I bought from Amazon a copy of Rosie Swale-Pope book and I am just a few chapters into this. Her husband died of prostate cancer and to remind people to go to doctors for check ups she decided to run around the world as by staying at home doing the weeding  in her backgarden no one would have noticed.


So in October 2003 she set off from her home in Tenby, Wales on a solo run around the World. A five year journey over 20,000 miles using 53 pairs of running shoes and storey to tell. Sheer madness yes but also very inspiring and truely a journey of a lifetime that most of us will never do or even contemplate doing.Sleeping alone in the middle of a Siberian forest with temperatures down to -60 is not everybodies cup of tea.

Seven Miles around Fornham Suffolk

I ran tired today. I felt tired before I started but still get myself out of the front door which was the biggest battle. The weather was cool,grey and damp with a hint of rain. I was back to wearing a hat and gloves for this session which was day 1 of week 4 of my Half Marathon  training.
I am following the Runners World SMART Coach training schedule which this week calls for another increase in mileage from 36 to 39 miles all told if I do it.

My shortest run now is 7 miles where as that was probably my longest distance for most of the 2nd half of 2009.

Todays 7 miles saw my do a time of 1hr 2mins 31 secs. Not quick and at a slower pace than yesterdays 11 miles but not surprising as I have 30 miles in the last 4 days.

However I again ran within the easy 9.20 pace that was called for on the schedule.

It being a Music Monday a phrase coined by Kenley at the Essence of Running  I listened to the album by the Yeah Yeah Yeahs  - It's Blitz and it being such a dull day my track of the day is Dull Life



It was also time for me to do another session on the One hundred push ups programme. After my last session I have retreated a bit and decided to do  Day 1 of week 6 again and to choose the easiest of the 3 options available.

So I did a 25, 30,20,15 and then a 40 . Wow that was hard.

The Snowman's lost his carrot

The slow thaw continues in Bury St Edmunds Suffolk and snowmen all over are shrinking and losing their eyes and in the case of this one at Fornham All Saints his carrot nose.

Although the roads are clear the pavements are a variety pack you just don;t know what you are going to get ice slush snow and clear sections. All of which meant that for my tempo run today I did a warm up in search of a fairly clear section of pavement which I found out at Fornham All Saints.

This was day 10 of my Runners World SMART Coach schedule which hopefully will gear me up for a crack at a half marathon at the end of March. Yesterday was a total rest day no running or push ups and I felt strangely inactive after 4 continuous days of running. Today called for a tempo run of 7 miles including a warm up 3 miles at 7.24 mile pace with half mile jogs in between before a warm down mile home.

How did I do?  Warm up of 1.73 miles in 15.08  Tempo miles in 8.11, 8.17,8.17  . I did the half mile jogs and then ran home 1.33 miles in 11.49 A total of 7.12 miles.

Ok again I was nowhere near doing my tempo runs in the pace suggested by the schedule I am just not in that condition and it was still slippery in places. However taking the positives from this my 4 tempo miles last week were between 8.30 and 8.53 so perhaps there has been some improvement. Perhaps I am increasing my anaerobic threshold or it was just less slippery than last week

Felt good today after my rest yesterday which was needed as I had been feeling a little pain on the outside of the knee. A sure sign of Iliotibial band syndrome. It didn't affect my running and I only felt pain by pressing it. But seemingly gone today though something to watch out for in the coming weeks. I have never had this before so not sure what may have caused it but I suspect overuse brought on by the sudden regular running in this training schedule, running on ice, overpronating which I do or running on hills which I do.

More grey snowy photos on this post. The church is All Saints at Fornham All Saints village. You can only just see that the snowman has lost his carrot.

Fornham Suffolk Circular Run

This morning I did a regular seven mile run around the villages of Fornham.

The weather was fairly good bright but cool.

I have returned to wearing Asics running shoes. I had a brief sojurn with Nike shoes but never again I found them to firm and grippy and constantly biting into the foot - The Nike Air Pegasus 25 were the worst running shoes I have ever had. Not that I have anything against Nike just that I won't be buying Nike ever again. I have a pair with some mileage which I won't use they just feel to firm and provide to much support.

Instead I returned to Nike and instantly comfortable were a pair of neutral Asics Gel Stratus 2. They just feel like running shoes which just leaves me to overcome injury and build up my mileage so I can start to improve my times.

However it wasn't to be today. I at least felt good with this run and didn't feel like stopping. Partly perhaps because I was running so slowly my time of 1 hr 2 mins 43 seconds was some 6 minutes slower than my best. My lap times were 8.39, 8.50,9.06, 8.58,8.42,9.19,9.05

Fornham Suffolk Circular Run

8.15pm 7.1 miles in 58 mins 15 seconds
Week to date mileage 27 miles
Month to date mileage 71
Average weekly rate 30.3 miles
Average monthly rate 132
Year to date 1269
Lifetime 10862

I am persisting with the running despite the injury. I am keen to re measure all the course I usually run to see how accurate my guesses have been on the distance now I have my garmin Forerunner 205 device.

On this course I wasn't far out it being 7.1 miles according to the watch compared to 7.2 on Mapmyrun and my original guess of 7.5 miles.

1. 2007 4th Aug 59.20
   
2. 2007 17th June 57.48
   
3. 2007 2nd June 59.00
4. 2007 28th May 57.19
5. 2007 12th May 58.29
6. 2007 18th March 57.54
7. 2007 12th March 56.40
8. 2007 10th March 59.25
9. 2007 1st Jan 58.26
10. 2006 23rd Dec 57.59
11. 2006 16th Dec 58.48
12. 2006 16th Nov 59.56
13. 2006 26th Aug 58.01
14. 2006 6th Aug 57.20
    
15. 2006 26th July 57.29
16. 09.07.06 58.44
17. 24.06.06 57.24
18. 03.06.06 59.17
19. 13.05.06 58.20
20. 6.05.06 57.03
21. 25.04.06 57.02
22. 18.05.06 56.51
23. 11.02.06 59.25
24. 14.01.06 1.0.05
25. 17.12.05 59.29
26. 29.10.05 59.52
27. 03.10.05 1.0.19
28. 11.09.05 1.0.14
29. 28.08.05 57.42
30. 19.08.05 59.36
31. 22.07.05 58.24
32. 10.07.05 59.48
33. 01.07.05 59.42
34. 23.06.05 1.4.0
35. 18.06.05 1.2.18
36. 29.05.05 1.0.26
37. 23.05.05 59.38
38. 5.4.05 1.2.41
39. 1.4.05 1.0.26
40. 19.3.05 59.0
41. 12.3.05 1.0.43
42. 5.3.05 1.2.16
43. 26.2.05 1.2.16
44. 6.2.05 1.1.23
45. 28.1.05 1.1.2.
46. 16.1.05 1.1.14
47. 8.1.05 1.3.19
48. 29.12.04 1.0.11
49. 24.12.04 1.1.26
50. 20.12.04 1.1.31
51. 3.12.04 1.1.13
52. 30.11.04 1.1.18
53. 11.11.04 1.0.32
54. 2.10.04 1.0.40
55. 24.09.04 59.50
    
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    Now playing: Dandy Livingstone - Rudy a Message to You
    via FoxyTunes
    

Rver Lark from Fornham All Saints to Culford ,Fornham St Martin and Bury St Edmunds Town Centre

7.50am 10.5 miles in 1 hr 28 mins 30 seconds
Week to date mileage 35 miles
Month to date mileage 53
Average weekly rate 30.1 miles
Average monthly rate 131
Year to date 1091
Lifetime 10684

This run really begins for me when I pick up the footpath sign along the Mildenhall Road near the old malting's building. This takes you down to the River lark and a chance of a river bank run.

This is also the point where funding and seemingly will power ran out for the expensive project to develop the lark for larger boats to ferry large cargoes by river navigation. It succeeded from Mildenhall up to this point in Bury St Edmunds but funding and the coming of the railway ended this ambitious project.

When you reach the banks of the river following the course of the river takes you through the Suffolk Golf and Country Club.

You always have to keep one eye on a potential golf ball hitting you but running between the large weeping willow this is a lovely spot. However the peace and tranquility of the river bank only really comes after crossing over the road at Fornham All Saints and resuming the River Bank run. Here you lose the golfers in there Armani sweaters approved by Tiger Woods and the focus is on the river bank. One explanation for the name Golf is that it is really an abbreviation for Gentlemen Only Ladies Forbidden. Not sure if I believe that.

I soon disturbed a heron which flew up from the river and rested in a tree. Thoughts of Tarka the Otter ,Wind in the Willows and Tales from the Riverbank spring to mind. There are some great videos on You tube of Hammy the Hamster , Roderick the rat narrated by Johnny Morris a wonderful black and white series.

Onwards the river bank run takes you through to Culford and Hengrave. I chose to run into Culford before returning to Bury along the busy B1106 Thetford Road into Fornham St Martin and to extend the run I ran into Bury Town Centre before returning home .

Fornham Suffolk Circular Run

5pm 7.2 miles in 59 mins 20 secs
Week to date mileage 35 miles
Month to date mileage 21
Average weekly rate 30 miles
Average monthly rate 131
Year to date 927
Lifetime 10520

After re-measuring this course it would seem I have over estimated the distance of this course according to mapmyrun.com. Without a garmin forerunner device to track the distance I have always guessed the distance or used a car to measure some costs which follow roads.

I have always had this down as a 7.5 mile course whereas I now think it is more like 7.2. Oh well with some 50 odd runs over this distance that is about 15 miles I have over estimated. I daresay I have underestimated other courses and not always recored some runs in the past so Que sera sera.

1. 2007 17th June 57.48
   
2. 2007 2nd June 59.00
3. 2007 28th May 57.19
4. 2007 12th May 58.29
5. 2007 18th March 57.54
6. 2007 12th March 56.40
7. 2007 10th March 59.25
8. 2007 1st Jan 58.26
9. 2006 23rd Dec 57.59
10. 2006 16th Dec 58.48
11. 2006 16th Nov 59.56
12. 2006 26th Aug 58.01
13. 2006 6th Aug 57.20
    
14. 2006 26th July 57.29
15. 09.07.06 58.44
16. 24.06.06 57.24
17. 03.06.06 59.17
18. 13.05.06 58.20
19. 6.05.06 57.03
20. 25.04.06 57.02
21. 18.05.06 56.51
22. 11.02.06 59.25
23. 14.01.06 1.0.05
24. 17.12.05 59.29
25. 29.10.05 59.52
26. 03.10.05 1.0.19
27. 11.09.05 1.0.14
28. 28.08.05 57.42
29. 19.08.05 59.36
30. 22.07.05 58.24
31. 10.07.05 59.48
32. 01.07.05 59.42
33. 23.06.05 1.4.0
34. 18.06.05 1.2.18
35. 29.05.05 1.0.26
36. 23.05.05 59.38
37. 5.4.05 1.2.41
38. 1.4.05 1.0.26
39. 19.3.05 59.0
40. 12.3.05 1.0.43
41. 5.3.05 1.2.16
42. 26.2.05 1.2.16
43. 6.2.05 1.1.23
44. 28.1.05 1.1.2.
45. 16.1.05 1.1.14
46. 8.1.05 1.3.19
47. 29.12.04 1.0.11
48. 24.12.04 1.1.26
49. 20.12.04 1.1.31
50. 3.12.04 1.1.13
51. 30.11.04 1.1.18
52. 11.11.04 1.0.32
53. 2.10.04 1.0.40
54. 24.09.04 59.50

Hyde Wood and Fornham Circular Run Suffolk

4.45pm 10.2 miles in 1 hr 25 mins 25 seconds

Week to date mileage 31 miles

Month to date mileage 37

Average weekly rate 30 miles

Average monthly rate 131

Year to date 815

Lifetime 10408

Before setting out on this run I measured the course using MapMyRun.com. I was looking to run a 10 mile course and this one is slightly more so was ideal.

It was quite warm and I missed the Wimbledon final which apparently was a classic match to do this run. Anyway I had more interest in the Tour De France which this year started in London and is one of the great events of the year.


Hyde Wood was slightly cooler to run around the perimeter with a little shade offer by the trees. My time of 8.20 miles seemed about right and I was tired but pleased with the effort and run.

Fornham Suffolk Circular Run

5pm 7.5 miles in 57 mins 48 mins
Week to date mileage 32 miles
Month to date mileage 88
Average weekly rate 30 miles
Average monthly rate 130
Year to date 719
Lifetime 10312

Left it late for a run today. I am still using my old Asics and they are up to 487 miles. I shall replace them this week as to continue using them now the support isn't as good is to risk injury.

1. 2007 2nd June 59.00
2. 2007 28th May 57.19
3. 2007 12th May 58.29
4. 2007 18th March 57.54
5. 2007 12th March 56.40
6. 2007 10th March 59.25
7. 2007 1st Jan 58.26
8. 2006 23rd Dec 57.59
9. 2006 16th Dec 58.48
10. 2006 16th Nov 59.56
11. 2006 26th Aug 58.01
12. 2006 6th Aug 57.20
    
13. 2006 26th July 57.29
14. 09.07.06 58.44
15. 24.06.06 57.24
16. 03.06.06 59.17
17. 13.05.06 58.20
18. 6.05.06 57.03
19. 25.04.06 57.02
20. 18.05.06 56.51
21. 11.02.06 59.25
22. 14.01.06 1.0.05
23. 17.12.05 59.29
24. 29.10.05 59.52
25. 03.10.05 1.0.19
26. 11.09.05 1.0.14
27. 28.08.05 57.42
28. 19.08.05 59.36
29. 22.07.05 58.24
30. 10.07.05 59.48
31. 01.07.05 59.42
32. 23.06.05 1.4.0
33. 18.06.05 1.2.18
34. 29.05.05 1.0.26
35. 23.05.05 59.38
36. 5.4.05 1.2.41
37. 1.4.05 1.0.26
38. 19.3.05 59.0
39. 12.3.05 1.0.43
40. 5.3.05 1.2.16
41. 26.2.05 1.2.16
42. 6.2.05 1.1.23
43. 28.1.05 1.1.2.
44. 16.1.05 1.1.14
45. 8.1.05 1.3.19
46. 29.12.04 1.0.11
47. 24.12.04 1.1.26
48. 20.12.04 1.1.31
49. 3.12.04 1.1.13
50. 30.11.04 1.1.18
51. 11.11.04 1.0.32
52. 2.10.04 1.0.40
53. 24.09.04 59.50
    

Fornham Suffolk - Circular Run

8am 7.5 miles in 59 mins

Week to date mileage 26 miles

Month to date mileage 13

Average weekly rate 29.5 miles

Average monthly rate 128

Year to date 644

Lifetime 10237

After last nights race this was a more sedate run at a slow comfortable pace around the villages of Fornham St Martin, St Genevieve and All Saints. I am now thinking of my next race as currently I have nothing booked.

Possible races I might do include:

Stowmarket Striders Friday 5 on the 22nd of June or the

Framlingham Midsummer Madness Half Marathon on the 23rd of June

Newmarket 10k on the 1st of July

Sudbury Joggers 5 on the 4th of July

Anyone planning to do 1 of these events ?? Obviously potential hot weather plays a part in any decision.

Fornham Suffolk - Circular Run

8am 7.5 miles in 57 mins 19 secs

Week to date mileage 7.5 miles

Month to date mileage 111

Average weekly rate 29.6 miles

Average monthly rate 128

Year to date 625

Lifetime 10218

A fast time in the rain. I always seem to run my best in wet conditions.

Fornham Circular Run

8am 7.5 miles in 58 mins 29 seconds

Week to date mileage 18 miles

Month to date mileage 24 miles

Average weekly rate 28.8 miles

Average monthly rate 125

Year to date 538

Lifetime 10130


Fornham All Saints with the distinctive millennium bench