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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Frost fairies

Earlier this week we had a heavy frost in the morning, and my car windows were covered in beautiful frost feathers. I didn’t quite get the focus right, but you can get something of the effect here.  Amazing that water can do that all on its own.

Frost

Jack Frost had been at the window

January challenge (at least three mile runs a week) is coming on well.
1 mile run Sunday
1.2 mile run Tuesday
1.7 mile run this evening – this one was a bit slower, as my right knee objected to going up a bit of a slope near the start of the run
With some yoga / Tai Chi / stair circuits in between.


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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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A wonderful breezy autumn run

A couple more rainbow pictures added from this afternoon, to this morning’s run report.

double rainbow

Double rainbow over Sumach (Rhus typhina)

Rainbow over Rowan

Rainbow over Rowan tree

Well, I was inspired by ‘juicyju’ the panther-runner on c25k, who was doing a half-marathon today. Others c25k-ers on Facebook had pledged to run at the same time, to give her moral support. As I’ve not run at all for four weeks (and then only for twenty minutes) I decided to push myself to get back out and do a bit of a run, even if it was only ten minutes. I went out before breakfast (I suspected I might not do it if I didn’t get going straight away), so a bit before the 10 o’clock start for the others.

The thought of all those other virtual running buddies pushing themselves to run ridiculous distances kept me going and going, and I did 5k! I am soooooo pleased! It’s two months since I last did that, so my joints will probably be reminding me all about it in a couple of days, but they were fine while I kept going. The pace was (of course) slow and steady, but I kept going for 47 minutes.

I just kept thinking that at least I wasn’t doing 10k or a half-marathon. I nearly stopped at 30 minutes, but then noticed it wasn’t quite ten o’clock, and it seemed a pity to have stopped when everyone else was about to begin, so I carried on, and then it seemed silly not to go all the way to 5k – though I can now see that meant I did more than half as much again!  Not sure I’d have done it, if I’d realised that at the time, but it just goes to show that bodies can often do a lot more than we think.

It was lovely out – sunny and blowy, perfect temperature for running.  I have always loved autumn – all the leaf colours and hedgerow fruits really brighten things up.  I must remember to take a hair-tie when I run though, as I kept getting mouthfuls of hair – yuk!

I didn’t take the camera on the run, but here are two pictures from the garden after I got back.

Rough Woodlouse - Porcellio scaber

Rough Woodlouse (Porcellio scaber) on moss (Grimmia pulvinata).  This makes me think of Dr Who monsters.

young frog

Young frog, about 5 cm long. I found him underneath a piece of spare pond-liner that we’ve left out on some bricks and grass, in the hope of attracting snakes. Until now, all we’ve found has been ant nests – black ants and yellow meadow ants. I imagine the frog had been feasting happily.


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Shiny, shiny apple

Tada!  Our first apple of the year, picked yesterday evening.  Supposed to be ready in September, but I couldn’t resist trying one, as they were so red already – just look at that polish!  We have about ten different varieties grown as cordons against a wall, so plenty more apple pics to come.  Not quite fully ripe yet, but tasty all the same.

red apple

Discovery (whoops) Scrumptious apple

Yay!  I ran 5k again today, only the second time this month, and about the tenth one ever, since the first one back in February.  Can’t say I enjoyed it much – from about 2 minutes in, I was ready to stop, and my calves were complaining much more than usual, I suppose from the lack of practice at longer runs, so serves me right.

Still, at about 25 minutes I realised I wasn’t thinking about my legs or my breathing any more – I was thinking about blogs, and what makes us think the way we do about things – but I will save the details for a few days, so as not to pre-empt someone else’s interesting project.  Watch this space for more information next week.  🙂  (No giving it away now!)

So, with that distraction, instead of stopping at 30 minutes, I kept going until I’d done 5k, which took me 45 minutes, which is ok.  Had another apple as a reward, and some lemon and lime curd on a rice-cake.  Nom nom nom.   🙂

PS  Just edited apple name – I got mixed up.  Discovery looks similar and is also an early variety.


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Get outside

I think this pretty much sums up my running. I ran a mile again today, and then a little bit more, just to prove to myself that I don’t need to stop at a mile. So far this month I’ve run 16 times, which is way better than the three runs in July. Even if most of those runs were only a mile – and ‘only’ is the funny bit, I suppose. For 53 years of my life, I didn’t think I could run a hundred yards.