Slow and steady

Moving slowly through the UK countryside


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Spring is sprung and I have run 2 miles

Quite a few flowers are getting going in the garden. Doubtless if/when we get some ice and snow they’ll be knocked back a bit, but I enjoyed them this morning in glorious sunshine.  Several of them are scented, and there’s something rather wonderful about perfume outdoors on a sunny winter’s day.

The birds were busy too.  I didn’t start at dawn this time – most of these arrived between 10 and 11.

    2 Blue Tits
    3 Starlings
    4 Goldfinches
    2 Long-tailed Tits
    2 Woodpigeons
    1 Collared Dove
    2 Blackbirds (male and female)
    5 House Sparrows
    2 Dunnocks
    5 Jackdaws
    2 Chaffinches (male and female)
    1 Robin
    1 Great Tit
    5 Greenfinches
    1 Buzzard soaring overhead

A squirrel ran through the garden too.

I got rather cold outside, so went for a run to warm up.  I really pleased to manage to keep going for 30 minutes, without it being too difficult, and covered 2.25 miles.  🙂

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A good start

First complete week of my January challenge to do at least three runs a week.  In December I ran a mile only half a dozen times, and haven’t done 5k since the end of October.

Saturday – mile run: 15 min 36 s

Monday – mile run 15 min 17 s

Wednesday – 15 minutes stair circuits (very, very tedious, but avoided the cold, dark and wet) – 40 times up and down, including the landing

Friday – 15 minutes stair circuits

Today (Sat) – two consecutive mile runs in glorious sunshine (took off fleece, coat, hat, gloves and binoculars after first mile): first mile 17 min 7 s, second mile 13 min 58 s, and feeling good at the end of it.  Very pleased with myself.  Now wondering whether the Garmin just malfunctioned, but it did feel a lot faster, and curiously, easier.  Beginning to remember that I do actually enjoy running once I’ve settled into it.

I ran in a city park, and it was lovely watching children learning to use their Christmas presents – several very wobbly in-line skaters, and new bicycles and scooters.  Only a handful of runners, but lots of walkers, which made me feel as though my slow running was really speedy.  🙂  I also enjoyed the sight of a wedding party having photos taken (men in white suits – very jazzy), and then seeing the hugely stretched limo in the car park.

There was a lovely technicolour sunset on the way home.  I took quite a few pictures with my phone, but overloaded it, with the result that it now won’t let me download them.  This one has arrived here via being sent to my daughter’s phone, and she then emailed it back to me.  My phone won’t let me email.  However, I do now have the internet working – a couple of hours ago that was refusing to cooperate too, and I was getting seriously fed up with technology.

Sunset

Sunset


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New Year’s baseline and floods

Back again after the Christmas break. Quite a few stair circuits done over the last couple of weeks, but barely any running, until today.

I got out and did a mile at a very gentle jog (15 min 36 s) and about a mile walking. Then I redid the 3-minute step test, but got a much less impressive recovery rate than last time – 102 instead of the seventies. But when I looked at the graph, I realised that I’d started at a much higher heart-rate rate (not long after I’d finished the mile run) so hardly surprising it was a slower recovery. Anyway, that’s my baseline for this year. It shouldn’t be too hard to improve on this.  And, just for the record, my resting heart-rate is about 68 first thing in the morning.

Step test

3 minute step test and one minute recovery

A quick edit (after reading this blog by fitfor365 ) – my Garmin-recorded runs for 2013 came to 68 runs, 116 miles in 28 hr 48 min, average speed 4 mph, average heart rate 147.  Which isn’t much by most runners standards, but is probably a lot more than most mid-50s women’s standards, so it’ll do me fine.  I wonder if I’ll manage more this year?  Plus, no injuries beyond occasional aches.  It would be good to do a Parkrun or two, but I’ll see how I go.  For now, improving my mile run pace will do, with the intention of upping my exercise time towards 30 minutes per day by the time the 5×50 challenge begins at the end of March.

Everywhere in England has had a lot of rain recently – here’s what our nearest stream looks like at the moment.  It’s usually only a metre or two wide.  Fortunately it hasn’t got high enough to get into anyone’s house this time.

Flooding under the bridge

Flooding under the bridge


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Stairs for fitness – or – I love graphs

I love playing with data.  This is a self-indulgent number-crunching post with graphs.  I’ve just been looking at some older Excel files from a while ago, and was really pleased to see how they show that doing all the running – even though it has been very much on/off over the last few months – has improved my health.

Doing stair circuits is pretty tedious, but a good way to do some exercise when you don’t want anyone to see you, because you’re embarrassed about how unfit you are.  I started doing ten minutes of stair circuits four years ago, when I was working more or less full-time and on my feet all day, but doing little other exercise.  One circuit is thirteen steps up, then a corner-step, across the landing, up one more and then all the way back down.  I used my phone to time each circuit.  The novelty rapidly wore off though, and I went back to doing very little exercise.

A year or so later, and I was working part-time, sitting down all the time, so I had another go.  The difference in my fitness showed.  After five circuits, I couldn’t manage to get up and down in less than 30 seconds.  That persuaded me to practise, and a month later it had improved quite a bit.

Then I forgot all about it again.  A year ago, I started running with the c25k programme, mixed in with yoga, more walking and Tai Chi.  I thought I’d see how I’d do with the stair circuits again, and was pleasantly surprised to see how much faster I was.  (28 circuits in ten minutes instead of about 20).

Stair circuit graph

Improving my stair circuits

I also found a ‘three minute step test’ a while ago on the sparkpeople website.  I signed up to track my diet, after I was diagnosed as coeliac, because the blood-tests also showed that I was low in iron and folate, and they are quite difficult to get enough of, if you don’t eat fortified cereals/bread.  (I ended up taking supplements as I struggled to get enough of them from my diet.)  I knew I wasn’t very fit, so I decided to use some of the sparkpeople trackers, so I could see if I got better at anything.

The step test involves stepping up and down for three minutes at a steady pace, then sitting and counting heartbeats for a complete minute after you stop.  To compare with the ratings chart, it should be a 12 inch step, but I just use the 9 inch bottom stair.  Cheating, but convenient, and it still shows me that I’ve got healthier.

Step test ratings

Women’s ratings for 3 minute step test on 12 inch step

When I first did it back in August last year (before I started running, and before I’d started taking iron and folate supplements) my recovery minute’s pulse was 117.  Today it was 75 – which is less than my resting heart rate was eighteen months ago!  So something is working, even if I don’t run fast or often.  This is the Garmin heart-rate monitor graph from today’s 3 minutes.  (I didn’t use the Garmin for the one minute count – I just liked the look of that steep drop back down to resting heart rate.)

Step test graph

Three minute step test and one minute recovery

I had thought it was down to the exercise, but looking at the sparkpeople tracker for the step test, maybe it is as much to do with having enough iron and folate in my blood, because there was a significant improvement before I began the running in December last year.  All good fun, anyway.  🙂

Step test graph

Three minute step test progress (US-style dates, month-day-year)


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Advent streaking update – trouble with laps

I’ve done something every day so far, even though some have been a bit minimal.  I couldn’t go out for a run this afternoon, as I was waiting for the plumber to fix a dripping tap (what’s the betting I stay in all afternoon and he doesn’t come?).  I felt quite energetic though, so decided to do stair circuits, with the heart rate monitor on, to see how it would compare with the same thing back in August.

So I put the monitor on, got the watch set up, and off I went.  I was using the lap register, and clicked it every time I got back downstairs for the next lap.  For the first five minutes or so, I was watching my heart rate, which went up to about 130 and then stayed there pretty much, which is fine.  Then I checked the time.  What?!  Only 2 min 30 seconds?  Something strange was happening – the time seemed to be going very slowly!  Then I realised that it actually wasn’t going at all for some of the circuits…

I couldn’t (or wouldn’t) stop to work out what was happening, so, as it has sometimes played up a bit before, I decided that I must have done about five minutes already, as I was pretty sure I’d done more than ten laps, so planned to do another five minutes by the clock at the top of the stairs.

But then I wasn’t sure I’d have done a full ten minutes, so I made myself keep going.

When I finally stopped, the watch registered 8:56.  I thought I’d track my heart rate slowing back down, to see how fast it recovered – and then it dawned on me.

I hadn’t been using the lap button at all…

In the heat of the excitement of thinking about all that lovely data I’d have to analyse, I’d mixed up the buttons.  Instead of registering laps, I’d being stopping it and starting it completely (which is blindingly obvious in retrospect) – so half of my laps were registering at all.  Doh!  I probably did almost 18 minutes of stair circuits instead of the intended ten!  Hey ho.  Something good came out of it anyway.

Garmin watch

Garmin watch – with glasses on and/or brain engaged, it is easy to see that the bottom right button is for laps

But if I want lap data to play with, I’ll have to do it again…

Edit:  I did do it again – but the plumber arrived in the middle (and he fixed the drip, hurrah!)  So then I started again, for the third time, and did another ten minutes (28 circuits – quite a bit faster than the 25 I did in August).   I’m happy with that.


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Advent streak

I’m stealing Red Hen’s idea here and starting an Advent fitness streak, though also a fully-clothed one, and definitely not all running.  Yesterday I did five circuits up and down the stairs – a gentle start, but I did run up each time.  Today I ran (very slowly) a mile, in the dark.  So I feel very virtuous.

Target is to be a bit fitter for Christmas, and to run a nice slow 5k on the 15th December, which will be exactly a year since I joined the Couch to 5k NHS running forum, and did my first one minute runs.  I may not be running very much, but I am definitely fitter than I was a year ago, when running for a minute nearly finished me off.   Though looking at my heart-rate and the super-slow pace, I can see that I have plenty of scope for improvement to get back to where I was earlier in the year – but I’m not in a rush.

Running a mile

Mile runs this year


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Gluten-free Yorkshire Puddings and Chi running

We had roast beef today, and we really wanted to have Yorkshire puddings with it, but I was sure it wouldn’t work to just use cornflour.  Hubby is stubborn though (in a good way) and decided we’d just try anyway.  I did a quick web search for proportions of milk/flour/eggs – and found that recipes are extremely variable.  The simplest one just used equal volumes of egg, flour and milk, but other recipes varied the proportions a lot.  I didn’t actually search for gluten free recipes (why not? – no idea), so we made it up.

To my surprise, they were just about the best ones I’ve ever tasted!  Beef dripping from the meat, and a very hot oven were probably the key points.
We used:
1 egg
Some cornflour – I didn’t weigh it, but probably 2-3 ounces – about 2-3 tablespoonfuls-ish
Milk – didn’t measure it – about half a mugful
Pinch of salt
A dribble of olive oil with herbs (left over from snack olives)
Mix the egg into the cornflour, making sure there are no lumps, then add the milk and oil, and beat well.
Pour hot fat from the roast into patty tins or a bigger tin – we had 6 little ones and one big one – and put back into the oven (240 C) until really hot – other recipes mention smoking, but I don’t think we got quite that hot.
Pour in the re-whisked batter and bake for about 20 minutes.   Other recipes mention the importance of incorporating air in the whisking, and leaving the batter to stand – but I wonder whether those both apply to gluten-containing batter.
Whatever – they were delicious – lovely and crunchy at the top and more gooey at the bottom.
Yorkshires

Gluten-free Yorkshire puddings

I felt I deserved the roast and puddings, as I’d been out for a walk/run earlier on, and managed to run for a total of 30 minutes, in several chunks.  It was hard going to start with, then I remembered to ‘think Chi’ (as in Tai Chi) and concentrated on keeping my chin up, and my body aligned, and it really did seem easier.  Slowing down a bit probably helped too.  🙂