Proper Fish and Chips (at last!)

Finally. I have managed to get a proper meal but had to go 5,000 miles to get it.


How did Americans lose the ability to make Fish and Chips?

Erin and Isaac have stayed for a few days...

Erin and Isaac came to stay for a few days. We played in the snow at Hope Valley and on the Tahoe Rin Trail; were entertained by Dave and Kathy and their Wii, sleds and DVDs; did lots of indoor camping with 2 tents up in my condo in the end; visited Kelly and Tim Valdepena and their kids; opened a package from my Mum. Well, we did all kinds of things and here are some pictures of them. We even had some fresh snow to play in.

Training: 7 mile run 7:35min/mile pace

Programme: 7 miles outside, mostly trail
Pace: Average of 7:35min/mile pace (7.3mph).
Heartrate: Average - 163; Max - 186
Calories: 1000
Splits: 7:27/7:31/7:32/7:39/7:42/7:44/7:30
Perceived Effort (PE): 7 out of 10
How was it? Felt ok but was pushing, especially mentally. Wore road shoes Sacouny Omni Grid 3 (lighter). Still quite windy. Used virtual partner a lot to stay on pace and mentally not let it slip too much.

Post run: Lunch & milk

Training: 7 mile run 7:41min/mile pace

Programme: 7 miles outside, mostly trail
Pace: Average of 7:41min/mile pace.
Heartrate: Average - ???; Max - 179
Calories: 1000?
Splits: 7:30/7:42/7:27/7:39/7:46/7:54/7:53
Perceived Effort (PE): 6 out of 10
How was it? Felt good. Quite windy. Last mile was hard, right into the wind. Cut toe on right foot with toe nail. Minor but some blood.

Post run: Lunch

Training: 7 mile run 8:21min/mile pace

Programme: 7 miles outside, mostly trail
Pace: Average of 8:21min/mile pace
Heartrate: Average - 163; Max - 171; resting HR prior to - 61
Blood Pressure: 110/77
Calories: 992
Splits: 7:38/8:03/8:07/8:21/8:36/8:54/8:48
Perceived Effort (PE): 8 out of 10
How was it? Felt ok but faded. Not sure if it is because I'm sick with Shingles or because the Dr told me I was and it's messing with my brain.

Post run: Lunch

Shingles

I've had quite a sore torso on my left side from my belly button to my spine for about 4 days. Erin convinced me to see the Dr about it and I was surprised to discover that I have Shingles. Bit of an annoyance but I don't feel too bad.

Impressive parking - almost like chess

I was very impressed with the parking of this truck. As a chess move it would be impressive, covering 4 squares at once. I reckon, with more effort, 6 squares could be covered with a truck this size.

Training Log: Run - 5 miles - 8:38min/mile pace

Programme: 5 miles outside, mostly trail (planned for 7 miles)
Pace: Average of 8:38min/mile pace (7.3mph).
Heartrate: Average - 147; Max - 174
Calories: 700
Splits: 8:50/8:39/8:27/8:42/8:30
Perceived Effort (PE): 8 out of 10
How was it? Felt tired. Cut the run short to 5 miles, didn't feel like doing the 7. Unlike me. Just physically tired, perhaps need more sleep.

Post run: Lunch

Downloaded the old data from my Garmin Forerunner 201

It seems I used the Forerunner 201 from 28th February 2004 until 3rd Janurary 2007 (around 3 years).

Fascinating facts (though not impressive, some perplexing). I don't always wear the Forerunner but often do.

Total Distance: 748 miles
Average Pace: 13:14 min/mile (???)
Average Speed: 4.5 mph (walking pace is 3mph, 4mph for some people!)
Total Calories: 226,104

Well, it's been a fun little device to own and I really have liked the training partner. I have however, hated the inaccuracy of the device and spent a couple of long races thinking of ways I might destroy it - 10% error is quite a big deal over 31 miles! But it has been a great training tool.

Would anyone like to buy it?

Training Log: Run - 3 miles on treadmill - held 6:30min/mile pace

Programme: 3 miles on treadmill flat with a half mile warm-up first at 9mph.

How was it? It took quite a lot of focus to do that! 3 miles at 9mph is pretty quick for me. It may be my PB for 3 miles, even on the treadmill.

Training Log: Circuit with Ron Peck

Programme: 1 hour circuit. Push ups, lunges, squats, sit ups, wall sit, "hip blasters"/glut blasters.

How was it? Ron was on a mission tonight. We pushed it. Brian had helpfully got me a red colour band (the hardest). We did timed sits ups army style with someone on our feet, I managed 62 in 2 minutes, which sounds awful but it was tough. Dave got 76 but had to work for the last few.

Post: Went for a run!

Training Log: Run - 7 miles - 8:14min/mile pace

Programme: 7 miles outside, mostly trail
Pace: Average of 8:14min/mile pace (7.3mph).
Heartrate: Average - 143; Max - 167
Calories: 991
Splits: 8:49/8:40/8:03/7:53/8:19/8:26/7:31

How was it? OK. Conversational pace with the Jim and Tony until the last mile, which felt quicker than 7:31 pace! Interestingly only left glute problemmatic today. Perhaps more consistent running every day is strengthening things.

Sights? Had two Golden Eagles checking us out today. Quite something.

Post run: Cold shower on legs; lunch

Training Log: Circuit with Ron Sanchez

Programme: 1 hour circuit - 3 minutes of cardio on machines and 1 minute of weights followed by 20 minute abs

How was it? Great

Training Log: Run - 8.86 miles @ 10:28min/mile pace

Programme: almost 9 miles on trail near Prison Hill with Scott and Sienna. Cool pleasant temperature.
Pace: Average of 10:28
Calories: 1263
How was it? Oddly this wasnt so easy. I could feel glutes after 6 miles. Not a big deal but was surprised.

Sights? Sudden, alarming rockslide on the other side of the river!

Post: Starbucks and shopping

Training Log: Run - 7 miles - 7:44min/mile pace

Programme: Usual 7 mile work run but at dusk. Decided to try for sub 8 min/mile pace and managed it. Cool but pleasant. Mostly on trail.
Pace: Average of 7:44/mile pace (7.7mph).
Heartrate: ?
Calories: 1005
Splits: 7:46/7:46/7:33/7:45/7:53/7:50/7:38

How was it? Pretty good. Had to push a little to stay ahead of 8 min/mile pace but was comfortable.

Sights? Small owl cruising over the sage brush. It looked like a small barn owl but Jim tells me it was probably a burrowing owl, which is not in my book.

Training Log: Circuit training with Ron Peck

Programme: 1 hour circuit. Push ups, lunges, squats, sit ups, wall sit, "hip blasters"/glut blasters.

How was it? First day back at Circuits always helps. Ron helped me ease back in by starting us off with 60 push-ups straight off. Oli joked that we had only done 100 but neglected to notice we were only 12 minutes in to the session, so the total pushed to 200.

How was it? Felt good but I had that first time back feeling.

Training Log: Circuit with Ron Sanchez

Programme: Actually nobody showed up for the circuit so I half-heartedly ran for 10 minutes, quite fast for some of it. Then did 20 minute abs with Ron and some others.

How was it? Lethargic apart from the abs (Ron does excellent abs sessions)

Erin's Birthday

I went up to Seattle to help Erin celebrate her birthday (her age is given away by the candles on the cake, which looks more like an inferno than is really deserved).

Some of the photos are from the very pretty flight up to Seattle from Reno too and others are just from hanging out (I was asleep in the car because I'd been for a 15 mile run).

Training Log: Run around Mercer Island - 15 miles - 8:19min/mile pace

Programme: 15 miles outside on road. Wet, cool day, sea level (pleasant). Road was a bit up and down but not too much.
Pace: Average of 8:19min/mile pace (7.2mph).
Heartrate: Average - 145; Max - 161
Calories: 3344
Splits: 8:07/8:05/8:20/7:59/8:36/8:21/8:13/8:12/8:27/8:19/8:40/8:04/8:06/8:29/8:41

How was it? Not easy. I chose an 8:15 pace for the virtual partner and had to chase it down on the way back and, unusually, I failed. My legs cramped, particularly in both glutes, but mile 14 quite badly. Hobbled the last mile as you can see by the split. Didn't use e-caps tablets, will next time. Had not run for too many days before this perhaps too.

Sights? Mt Rainer in clouds and posh houses.

Post run: Massage & food.

Body fat 10.2%

Jeanne measured my body fat at 10.2% today with calipers. My special scales at home reckoned about 13%. I'm not sure which is most accurate. I figured I had a bit more fat than that. Professional cyclists apparently have about 8% so I've a way to go!

Training Log: Circuit with Ron Sanchez

Programme: 1 hour circuit - 3 minutes of cardio on machines and 1 minute of weights followed by 20 minute abs.

How was it? Tough on the Abs especially!

Training Log: Run - 7 miles - 8:15min/mile pace

Programme: 7 miles outside, mostly trail
Pace: Average of 8:15min/mile pace (7.3mph).
Heartrate: Average - 152; Max - 175
Splits: 8:58; 8:21; 7:58; 8:28; 7:57; 8:48; 7:17.

How was it? OK. Conversational pace with the Jim, Dennis and Tony until the last mile.

Sights? Had to stop to look at an awesome Golden Eagle circling above us and checking us out.

Post run: Cold shower on legs; lunch