The rain is no more.

Thankfully, the rain has stopped. I got a run in after almost a week. It was also the first run since my 10K's. I decided on a 5K run to get back into it. I felt rusty. The first 2K's went fine but I felt quite tired after that. I also finished my 5K three and half minutes slower than my quickest 5K pace. But, apart from that it was so great to get out there. I must have looked like an idiot with that smile splashed on my face.

My right shin is hurting a little bit so I'm taking today off..........I'm also going to a party tonight after work....which means I might get home around 1am......so I wonder if I will get in a run tomorrow...but I am playing tennis for 2 hours on Monday with a co-worker. My co-worker is a very strong and tall guy.....I'm assuming he is going to be all power while my tennis game is all top-spin back-spin. It should be an interesting match.

Here come the stats.

Calories: 492

Times:

1K: 6:12
2K: 6:22
3K: 7:10
4K: 8:00
5K: 6:25

Tracks:

Rebel Rebel - David Bowie
Rebellion (Lies) - Arcade Fire
Aint no sunshine when she's gone - Bill Withers
Its true that we love one another - The White Stripes
The killing moon - Echo and the Bunnymen
Heroes - David Bowie
Shut up and let me go - The Ting Tings
Here comes your man - The Pixies
Need you around - Smoking Popes

It is still raining...I haven't run all week.

Oh John Terry......why so sad?

The human body and running

It’s been raining for 3 days so I haven't got a run in.  During times like these is when I wish I had a treadmill.  While I can't run I've decided to do some research into the human body and running.  Part of my research has come from Christopher McDougals Born to Run (a truly inspirational book.  Get it if you can), from a NY times article and from an article written by Harvard professors Daniel E. Lieberman and Dennis M. Bramble.  Links will be at the bottom of this blog posting.

Humans are built to run.  Not only are our bodies built to run but we are built to run long distance.  First let’s look at the human body.  Our toes are perfect for running.  They are not like orang-utan toes (our nearest primate relative).  Orang-utan toes are definitely designed for tree climbing.  Our short human toes allow for more efficient running.  “The big toe is lined up with the rest, not divergent, the way you see with apes and our closest nonrunning relatives,” Dr. Bramble said. “It’s the main push-off in running: the last thing to leave the ground is that big toe.”  Even if we look at the way our feet are arched.  The arch is perfect design for weight bearing. 

Legs - We have elastic tendons and muscles in our legs.  We also have spring like ligaments in our feet.  The Achilles tendon is there for running.  It’s useless when you are walking.  But if you want to run long distance you need an Achilles tendon.  The Achilles tendon is absent or tiny in other Ape species.

Sweat glands - We have millions of them.  Sweat is the easiest way we let heat escape our bodies.  While other animals can run quicker then we can they cannot run longer.  And it all comes down to sweat glands.  Let’s take a look at the Horse.  No one can out sprint a horse.  It's a very fast animal.  But, it doesn't sweat.  If it is constantly moving or galloping it has no way of getting rid of heat.  Over a long enough distance, man can out run a horse. 

Sweat glands are the great evolutionary trump card.  Our species has been around for about 2 million years.  But, we have only been using spears for 200,000 and the bow and arrow came into play 50,000 years ago.  How did early man survive?  They key seems to be running prey to death (this is still a hunting method used by some African tribes today).  A group of hunters would get together and target an animal and constantly keep it moving.  It could take 2 or 3 hours but eventually that animal would be overcome by its own internal heat because it can't sweat.  Most animals pant and panting does not expel enough heat for them to run long distance.  Man is superior.  Evolution is wonderful.

Sources:

http://www.nytimes.com/2009/10/27/health/27well.html?_r=1

http://www.fas.harvard.edu/~skeleton/pdfs/2007c.pdf

http://en.wikipedia.org/wiki/Christopher_McDougall

10K's

I woke up this morning and I must admit I was a little worried.  I was going to run 10K's but I hadn't run 10K's in almost a year.  I did a 5K run a few days ago and I was pretty beat after that so I wasn't too sure how I would handle a 10K.  My real fear was that I would end up like Frodo on the steps of Mt. Doom. Waving away imaginary flies from my face while the eye of Sauron was checking out the men of the west.....not in a gay way....more in a "I'll get my orcs to kill you" kind of way.  But I digress......

My stratagem was simple.  Don't get too tired!  Pace yourself.  I completed the 10K Bridge to Brisbane last year in one hour and nine minutes.  If I could come in around that time then it would be a good day.  It was a good day.  I finished my 10K in one hour and eight minutes.  One minute faster than last year.  Take that Sauron!

I also concentrated on how I was running.  I have found that when I get tired I hunch my back and shoulders.  My head drops a little and I'm more throwing myself forward rather than running.  I paid attention and whenever I felt my shoulders start to drop I straightened my back and a very weird thing happened.  I could breath so much better.  It really opened up my lungs and I wasn't working as hard.  At the 6K mark I felt great.  Who knew that a proper running technique would help!

So, where do I go from here.  I'm still steadily approaching my goal of 15k's in September (I'm actually currently planning out the route).  I'm talking to my friends (VH and AF) about 5K running plans and I also plan to run a few days with them as they prepare for the 5K Bridge to Brisbane.  Also, I'm really intrigued by the idea of barefoot running.  I've found a cricket pitch not to far from home.  I've decided that I'm going to do some barefoot running there.  I've jumped onto the net and have been pricing some different shoes that promote a more barefoot experience.  Look out for a barefoot vs. running shoe post coming out soon.

Calories: 1016

Times:

1K: 6:30
2K: 6:14
3K: 7:00
4K: 7:06
5K: 7:20
6K: 7:20
7K: 7:45
8K: 7:07
9K: 6:27
10K: 7:03

Tracks:

One time too many - PJ Harvey
Oh!  You pretty things - David Bowie
Bones - The Killers
11th Dimension - Julian Casablancas
Pride (in the name of love) - U2
You're so cool - Streamer Bendy
Bright side of the road - Van Morrison
It's true that we love one another - The White Stripes
Stop whispering - Radiohead
Boy, oh boy - Streamer Bendy
Last night - The Strokes
Sympathy for the devil - The Rolling Stones
The national anthem - Radiohead
I don't feel like dancing - The Scissor Sisters
Buddy Holly - Weezer
Walk away - Franz Ferdinand
Gold lion - Yeah Yeah Yeahs
I bet you look good on the dance floor - Arctic Monkeys
Washing of the water - Peter Gabriel

A 5K run instead

In yesterdays blog I mentioned that I was going to do a one hour and ten minute run today....well that never happened.  I believe in something called "knowing your body" and I was not up to that challenge.  I've pushed it off for a couple of days and have decided to do that Sunday morning instead.  Most of my long runs have happened on the weekend and this way I can give me self a day break in between......which means......I went for a 5K run today.

I wasn't feeling the best today.  My knee was stinging a little bit.  But just a little bit.  Nothing that would stop me from completing my run.  I waited until Portugal dispatched the Czech Republic in European Football Championship and off I went.  The run was OK.  Not my best but far from my worst.  I can tell that I'm not up to where I was last year when I completed my 10K Bridge to Brisbane.  The good news is that I weigh less today then I did at last years 10K run.  In total I've lost 5kg (11 lbs) since starting this blog.  I'm 3kg's away from goal running weight for this years 15K run.  When I say that I want to lose an additional 3kgs for my run this year that is not my ideal weight.  I recently checked a height to weight ratio which means from today I have to lose 13kgs (29lbs) to be around my ideal height to weigh ratio.  I just know I wont be able to lose 13kgs in 2 months. 13kgs is next year at this time goal.  But 3kgs should be pretty easy in 2 months.

Calories: 514

Times:

1K: 6:03
2K: 6:12
3K: 6:42
4K: 7:54
5K: 7:21


Tracks:

Higher ground - Stevie Wonder
Pride (in the name of love) - U2
Sex on fire - The Kings of Leon
When your minds made up - Glen Hansard & Marketa Irglova
The killing moon - Echo and the Bunnymen
The suburbs - Arcade Fire
Deep blue - Arcade Fire
Year of the rat - Badly Drawn Boy
Falling at your feet - Bono & Daniel Lanois

30 minute run

The European Football Championship have really put a damper on my running.  Waking up at 4:45 am to watch the games has left me tired and cranky.  Finally there was a break and no games on today.  Also I had the day off of work.  Which means......running success.

My running schedule called for a 30 minute run.  I was looking forward to it.  My personal goal was to get as close to the 5K mark as I could.  I came close.  After 30 minutes I was able to get up to 4.56K's. 

I also have a day off tomorrow.  In the morning I'm going to watch the Portugal vs. Czech Republic and then I have an hour and ten minute run in my planner.  This will be my longest run of the year.  I'm looking forward to it.  I'm curious to see how far I can run in an hour and ten minutes.  Last year I did the 10K Bridge to Brisbane in one hour and nine minutes.  I hope I can match (beat) that pace.

Calories: 454

Times:

1K: 6:05
2K: 6:13
3K: 7:11
4K: 7:20
.56K: 4:10

Tracks:

Addicted to love - The Eagles of Death Metal
Hey Ladies - The Beastie Boys
Suffragette City - David Bowie
When your minds made up - Glen Hansard & Marketa Irglova
Buddy Holly - Weezer
Sweetest Thing - U2
Our lips are sealed - The Go Go's
Hard road - Sam Roberts
Take me out - Franz Ferdinand
American Music - The Violent Femmes

Books!

- SH has written another post.  In this post she asks about inspiring books.  One that I am currently reading was passed to me by another friend of the blog (thank you Mr. Shaw).  The book is by Christopher McDougall and called Born to run.  Here is a link to the book. -

http://en.wikipedia.org/wiki/Christopher_McDougall#Born_to_Run

Slow man running

Has anyone read the book, Running Pink?

(http://en.wikipedia.org/wiki/Deborah_De_Williams)

It’s a true story about a woman that ran around Australia in an attempt to raise funds for breast cancer. Let me warn you… It is not a riveting read.

Actually, it is a tad dry.

But, my point is, the woman ran over 800 km on 2 broken feet.

Jeez… what sane person does that?

For several weeks (Did I mention it was a REALLY boring book?) I was so inspired by those mangled feet that I dragged my butt out of bed at 4am and ran like the wind.

My usual excuses suddenly sounded pathetic.

I’m too old, too tired, too cold, too fat, too ill, too girlie, too busy, too hungry… blah, blah, blah… any reason to justify my (obvious) desire to hide beneath layers of blubber.

Sigh!

Can anyone suggest any books to keep me moving forward?

A new contributor to Slow man running.

My good friend SH has recently started to read the blog.  I've asked her to contribute with a posting of her own.  Here is her first one.  I hope you enjoy.

-Slow man running-

Jeez! I can’t believe I’m actually going to portray myself as a runner.

Let me explain my predicament with a story…

An old lady once stopped me mid-run.

‘What are doing?’ she asked.

Old people are adorable, aren’t they?  

‘It’s not walking,’ she continued, ‘and it’s definitely doesn’t look like jogging. Is it a new fad? What is it called, dear?’ 

Sadly, it was my version of a leisurely jog. So, I ignored the old biddy and attempted to pick up my pace. A kilometre later, sporting a killer stitch, I once again reverted to a hobble.

Now, let’s set a few things straight from the get go…

If you are looking for serious training advice or inspiration, you best look elsewhere.

I am a fifty-year-old woman who’s determined to outrun dimply thighs, a paunch and grief. Most days, I fail. My hips and knees ache like the devil (and yet) I continue to pound the pavement.

Why is that, you may ask? Well, there is something liberating about running outdoors… the sunshine, wind, and rain helps put Life in perspective.

Really! Try it.

Whilst you focus on completing the last few kilometres (and ignoring the burning in your calves), your problems drop away (for a brief spell) and your mind gets a much-needed break.

Scoff all you want but there is no denying that jogging is cheaper than therapy and it gives you smoking legs! 

Football and a 5K run.

I woke up at 6:00 am to watch the England v. Sweden game.  I recorded it last night (I decided not to wake up at 4:00 am to watch it).  So after Danny Welbeck (of Manchester United) nipped in a late winner I, with a happy heart put on my running boots and got out there.

This was my second run since being sick which means I'm a week behind in my training.  A 5K run was my goal today.  I wasn't sure how I was going to trek.  It was a little bit slower than I am normally run but the goal was to complete the 5K run.  I am going to do another 5K run tomorrow and I'm working 10 am to 6 pm all week so runs can be done in the morning (It helps having Thursday/Friday off)

I was able to complete the 5K's in 33 minutes.  About 2 minutes slower then my usual 5K pace but it's a start.

Calories:  509

Times:

1K 6:22
2K 6:12
3K 7:00
4K 8:05
5K 6:45

Tracks

Burnin' - Daft Punk
The hardest button to button - The White Stripes
Parlez vous francais - Art vs. Science
Helena beat - Foster the People
The world we live in - The Killers
Human - The Killers
Jean Genie - David Bowie
Buffalo Soldier - Bob Marley and the Whalers
I'm finding it harder to be a gentleman everyday - The White Stripes.

Back in the saddle again.

Ok.....it has been over a week since I have run.  I was sick with the flu for about a week and I have been feeling pretty good the last few days.  I thought I might have gone out last night but it was quite dark by the time I got home which means I set my alarm for 6:15 am this morning and I finally got out there.

I didn't think I could do a long run.  I decided a quick 2.5k run would be the best way to get that feeling back.  Luckily I wasn't coughing up a lung when I woke up this morning.  So with my running boots on I stepped out into the chilly morning and ran.

It was an amazing run.  Usually I don't start off very quick as I want leave myself with some energy to finish a run but I don't know what came over me.  I just took off!  It was my fastest 1K start so far.  I started to get tired at the end but I felt great out there.  I missed it so much.  Even though I am now a week behind my training I'm staying positive and very glad that the run felt so good.

Calories: 268

Times:

1K 5:19
2K 6:10
.73k 5: 06

Tracks

Just like honey - The Jesus and Mary Chain
Addicted to love - The Eagles of Death Metal
Gold Lion - Yeah Yeah Yeahs
Little green bag - George Baker
In the flesh - Blondie
Waste - Foster the People.

still sick....but getting better

I got the flu/cold on Tuesday.  I've been feeling crappy all week.  I haven't run since Monday and I'm dying to get out there and run again.  The good news is that I've fought off this cold pretty well.  I didn't leave the house for 4 days and I ate really healthy food (if you forgive the one day I was feeling sorry for myself and ate McDonalds) got plenty of rest and drank lots of water.  The other positive is that I have continued to lose weight.  I've lost 5kg (11lbs) since I've started this blog. 

I hope you are all healthy and happy out there.

sick

I'm sick. 

my first run in 4 days.

I ran 3 days in a row last week.....I decided to take a few days off....did I know I was taking 4 days off?  Well no, I didn't think I would have taken that many days.  It rained pretty heavily all weekend and I don't have a treadmill to run on so I stuck in doors.  One of the things I did do on Saturday was play a 30 minute tennis game with my wife.....before the heavens opened up and rained us out. 

I got my hair cut today.  I'm sure the the cut will improve my run times.  Mullets must be more wind resistant than freshly cut hair.  There must be some kind of wind co-efficiency improvement with being de-mulleted (OK....I didn't really have a mullet.....but it was rather shaggy)

I haven't really done any speed work in my training.  I decided that to get back into my running routine I would to do some speed work.  A quick 15 minute run would help with that.  Luckily for me the miCoach app that I use has a speed work program in it and off I went.

Calories: 250

Times:

1K: 5:59
2K 6:10
2.5k 3:00

Tracks:

Ruddy got soul - Desmon Dekker
Wynona's big brown beaver - Primus
Human - The Killers
Rainy night in Georgia - Brook Benton
Seven nation army - The White Stripes