Saturday 31 May 2014

Prep diary for HM 31st May

My pre run diary for me to track my progress and how I felt and prepared in the run up. 

Wed

Exercise: Boot camp wednesday evening

Food diary: brown rice for lunch, flap jack as afternoon snack, small portion of potato wedges in evening.

Physical: 7/10 feeling strong but tired
Nutrition: 8/10 plenty of carbs
Hydration: 7/10 not enough water post bootcamp.

Thur

Exercise: 5K recovery run, stiff and sore but felt good. Not enough time for thorough stretch but did small roller & stretch session before bed.

Food diary: brown rice for lunch, ikea meatballs & mash in evening. Ate late and was stodgy. 

Physical: 8/10 aching and stiff in glutes, hams, hips and lower back but felt good during run and much better after.
Nutrition: 6/10 disappointed with eating stodge other than that good. 
Hydration: 8/10 doing OK but should be drinking more

Fri

Exercise: Gym in AM weights and abs/core, stretch. 

Food diary: Burrito for lunch

Physical: 8/10 felt good
Nutrition: 7/10 good other than 3 pints and a chicken burger on an impromptu night out.  
Hydration: 7/10 tried to drink plenty 

Sat

Post run I had a banana and a flapjack and had a bottle of iso sports drink

Felt good well fuelled and had plenty of energy.

Did 21K in 1 hour 55

Thursday 29 May 2014

My attempt at running section 22 of the London Loop

After running part of this section earlier in the week I finally decided it was time for me to run the whole section. Its taken me some time as I have probably been aware of the London Loop and this local section for around 3 years and it is something I have always been interested in and that I have read about a lot. 

Inspiration

My decision to finally give it ago is thanks in part to a blog I found this week which inspired me to finally get myself in gear and tick it off my ever expanding wish list of routes I plan to run.

For my long run this weekend I needed a special course, something new, interesting and challenging as I knew the run would be a mental battle. A battle between my mind really wanting to continue building up my stamina with a long run and my body rebelling as it struggles coping with a bank holiday weekend of excess alcohol consumption and copious amounts of my homemade barbecued burgers. 

The blog is by a writer called 'Diamond Geezer' and the particular article can be found here . I would recommend giving his blog a good read as it is very interesting and informative, especially his articles about walks in London and the origins of some of Britain's great roads.  

Starting off

So for London Loop section 22, the official start is by Upminster Bridge tube start but after running a few Kms through Upminster I connected with the route here at its first off road section.



Its a very uninspiring start and looks like the start of an urban alleyway sure to be crowded with knife welding teenagers but surprisingly it opens up onto several fields of crops.

The path initially is a narrow little muddy track leading down the side of one of these fields. 


The route does provide a few idyllic snap shots to rival any picturesque countryside and the first of these is a little tree covered bridge over a ditch in my picture below:   


When I ran here only a few days below the paths were rock hard and bone dry but after a typical weekend of pretty consistent rain the paths have become squelchy and greasy and slippery to run on. 


After some barely passable tricky little paths around fields, under trees and through woods the path eventually opens up into a lush green and grassy meadow.  


The meadow is short lived though and soon brings you to the river Ingrebourne upon which the route is meant to follow although you barely see it, notice it or cross it. As per my previous blog the Ingrebourne is much more a trickling stream as opposed to a flowing river. 



This section is the last off road part of the route as it leads up into residential Cranham. It is an excellent little section through, slightly uphill flanked by trees creating a natural alleyway. Under foot is treacherous though as the path is made of gravel and largish stones and the path seems to have been long since washed away by rain water gushing down from the roads higher up int the Ingrebourne. 


I will spare you the photos of residential Cranham, not that it isn't a nice enough area with well kept houses just that residential roads are residential roads and nice houses are nice houses. 


Coming out of Cranham and heading towards Pages Woods I was disappointed to be running along the side of a busy carriageway instead of through the fields by the side of the road, its a shame the route couldn't have been rerouted through a more pleasant landscape.  



Heading into the unknown

As I headed into Pages Woods for the first time I was pretty impressed with how well kept it was and how green and lush a pleasant environment it was. I was struck with a certain uneasy feeling as it felt slightly eerie, underused and underutilized. It had the feeling of a closed down playground long since deserted and long since forgotten. Realistically I think it is more the case it is under advertised if you like and the result of being out of the way and less accessible and popular than other local green areas such as Weald country park. 


One of the trails led me past this sculptured wooden bench which although nice was odd as it was all on its own and didn't seem to have any relevance or anything else associated with it in the wood. 


Taking a turn for the worse

This is then where things literally took a turn for the worse. 

I was aware from reading up on the route that it was poorly signposted and directions were very sketchy in places and this I found to be very true. 

Several times I had to make educated guesses as to where to go and had to follow my sense of direction and my background knowledge of where the route was heading to guide my way. 

At one junction in the path I took an educated guess which turned out to be wrong which led me out of the woods and towards Harold Court Road. I still wasn't convinced I was heading the wrong way some time later when the path took me across a road and onto a marked bridal way. 

As the London Loop conjoins with other recognized pathways and bike routes sometimes there are only signs for the other routes that follow the same way without specific London Loop signs. I went wrong in one of these instances as the path split into a junction and the only clear signpost was for a bike route which I thought was heading in the correct direction. 


While I ran along trying to figure out if I was on the right path or not I did enjoy this part of the route on the bridal way flanked by trees and greenery. 

I did however have the same feeling of eeriness and of being on a deserted and seldom used pathway although it did appear to be regularly used by riders from a local horse stable.

Once I got to the end of this bridal way I finally admitted I was going the wrong way.  

There were two paths on either side of the road I was on and neither of them bared any reference to the London Loop. 

At this point I took stock of my situation, I wasn't sure where I was heading and had ran further than I anticipated and at that present moment had no idea of how long in time or distance it would take me to get home. 

Thank goodness for modern technology!

I quickly fired up my sat nav on my phone and headed off in the direction of Harold Wood station. I don't like running with too much assistance from maps as it takes away from the freedom of running but in this instance it was wise to call on the technology I had at my disposal. 



On the right track 

My path now took me back over the Ingrebourne which I took as a good sign I was on the right path and onto a residential street. 

A few minutes through the suburban back streets of Harold Wood and I spotted my quarry, the magical little green sign of the London Loop.


My problem now was to decipher which way was the correct way, which way was route 22 hopefully heading to Harold Wood Station and which was route 21 heading away from Harold Wood and towards wherever it is that section begins from.

I quickly investigated a few hundred metres of one direction and dismissed it as being part of section 21 before confidently heading off following the other sign towards Harold Wood Station.

Sure enough after a following a few more signs and taking a few more back streets I spotted the welcome sight of the train station.



Now I had reached my destination I felt a great sense of both relief and achievement in my accomplishment both in terms of running and navigation! 


The return journey 

I again took stock of where I was, the sign ahead was the route I should have traveled to get here and would lead me back on the right route back to Upminster Bridge and home.

I checked mapmyrun and saw that I had already covered 11Km and although I knew it wouldn't be this far back as I was planning on both taking the more direct route through Upminster and not getting lost I still estimated it to be around 8Km to get back. My total distance would therefore be around 18-19Km which was the kind of distance I was aiming for but was also the furthest I was run in around 3 months, so I knew the journey back would be somewhat more challenging.


Soon after leaving the train station and safely navigating more of Harold Woods residential roads the route brings you out to the park.

Helpfully there is no signage or indication of which way through the park you are supposed to go. I decided to take the path round to the right and took the opportunity to shelter from the rain by running on the grass under the coverage of a row of large trees that lined one of the path ways. The opportunity to run on grass was also welcome and provided a nice variety as well as a little bit of extra cushioning to my weary legs.


The park seemed pretty well equipped for all manner of activities and included tennis courts, football pitches, children s play areas as well as body weight exercise machines designed to help combat out growing obesity problem.

The highlight of the park for me though was the cricket pitch and pavilion which I found quite picturesque for its location in a relatively urban and built up location.

Exiting the park took me back over the Ingrebourne and into Pages Woods for the return leg of my journey.


It wasn't very far until I came back to the ill fated junction where my wrong turn had occurred. 

In the picture below as I approached I should have just headed straight but instead followed the signage in the bottom right to head to the right instead. 

I can only presume there is a London Loop sign buried deep in the foliage to the left of the picture. I did take a closer look to see if I could see one and possibly make it more visible for future travelers heading this way but couldn't see any evidence of one in amongst the leaves and thorns. 


Following the path round the wood and up towards the car park was fairly steep an incline which my tired legs found more challenging than it probably actually was.

Exiting the wood I began my return into civilization along the road into Upminster and the sign below confirmed my thoughts that the end was soon approaching. 


The highlights of the return journey 

Heading back I took the direct route back along Hall Lane the main road back in to Upminster. Although not as interesting as the off road track I took on my outward journey it still provides some visual highlights. 

Firstly is Upminster Court as pictured below which is a grand old manor house once owned by a wealthy local land owner and industrialist which now provides a curiously interesting spectacle on your way into Upminster.

 The stone Japanese samurai type figures that stand close to the house appearing to stand guard are well worth a closer look by peering through the gates.


I know from previous experiences of walking this way that looking over and through the Upminster Court estate to the west provides you with a glimpse of the tops of London's skyscrapers such as the Shard, the Gherkin and the new Cheesegrater, but not on a grim murky day like today.

Next up on the opposite side of the road is the Upminster Tithe Barn and Museum of Nostalgia. I am ashamed to admit I have not taken the time to visit this facility but have in the past been struck my the Tithe Barns impressive structure. To be fair I should have included a picture but I was too tired to run up the path to take one so you will have to make do with a picture of the sign instead.


Almost home

Soon enough I was back amongst more familiar landmarks as Upminster station came into view. I was struck by what a dire and grim structure the station is, or maybe it was just its appearance on such a dark and dank day? I was conscious of the positive affect the brightly coloured signage of the c2c train company has on the station adding a much needed splash of vibrancy to this part of the high street.


Onwards past the station I took the back streets through to Upminster Bridge, even if I had wanted to take the lazy option of jumping on the train I couldn't today as the District line was out of action due to engineering work.


Heading down the hill Upminster Bridge came in to view I was pleased to be nearly my finish line as I was cold and weary.

Coming down the hill the view of Upminster Bridge with a train whizzing over the top with St Andrews church in the background often makes for an excellent picture but again the weather today put pay to that.


Summary

finally I reached Upminster Bridge station with more than a fair amount of relief having completed my journey. 

Having covered 18Km my legs were understandably tired especially as I haven't ran this far in over three months. 


The run was pleasing though as I was glad to have finally got round to completing this section of London Loop after thinking about it for so long.

Choosing this route today had definitely served its purpose well as I really benefited from the extra stimulation of a nee route and new surroundings. The distraction of having to concentrate on some navigation and map reading also served me well as it took my mind off struggling stamina levels and provided an extra degree of purposefulness into my run. 

Tuesday 27 May 2014

Running off my Easter chocolate

Easter weekend; 4 days off work and lots of chocolate.  



I started out the weekend by thinking I could do some kind of experiment into how many calories I burned off from exercise over the weekend in comparison  to the amount of calories I consumed from chocolate over the weekend and see how that worked out.

However upon realising that a cadburys creme egg has 180 calories I quickly realised I was going to need to be running sone serious miles every day to work off all my calories from chocolate especially when I had 6 creme eggs on friday morning in addition to other chocolate.

So not wanting to depress myself by counting all my chocolate calories I abandoned this idea and just concentrated on getting some good training done instead.

Good Friday

So friday I did a 45 minute circuit training session in the park including jogging to warm up, skipping, press ups, planks, tricep dips, kick throughs and body weight resistance machines.

Saturday

Saturday I had decided to make my return to my local parkrun. I thought this would be a good way of incorporating some speed work into my training as well as getting a sense of how I compared to my times last year.

I gave the race a good go and pushed it pretty hard and although my legs felt string my lungs struggled which I think fairly represented my recent training of boot camps but not a lot of running.

I was really pleasantly surprised with my time of 22.12 as I was aiming to go under 24 minutes and would have been very satisfied with that. 

I was even more surprised when I later realised this time was my second fastest out of the 7 times I have completed parkrun.

I know 7 times isn't a massive amount of runs but I have always pushed for a PB at parkrun and never just turned up with the aim of getting round so my times are all competitive. 

I also did a jog/walk there and back so covered an extra 6K in addition to the 5K parkrun.

Sunday

Again I headed over to the park for some circuit training this time mixing up skipping and star jumps with body weight resistance. I was all set for a long session when the heavens opened and my session got rather washed out so I headed home and did a mixture of legs and upperbody exercises. 

Sunday afternoon I also cooked up my own lamb kofta meal with cucumber&mint yogurt and my own cous cous.



Monday

This is the day my training for my 3 marathons in 3 month challenge really offically started. (See previous post http://idratherbeoutrunning.blogspot.co.uk/2014/04/3-marathons-in-3-months-pre-30-challenge.html?m=1 for details)

I headed out early doors for a there and back route to Ingrebourne hill about 12km.



It was the most beautiful sunny morning for a run and although I found it quite hard going I thoroughly enjoyed the run, the weather and the scenery. 



Its the first time I have done that kind of distance since my half marathon in early march other than my commute run home which is a different league as running through the city is so stop/start with all the traffic and much slower paced because of carrying my rucksack. 

I am somewhere off my best pace as I conpleted 12.5K in 1 hour 8 minutes when prior to the half marathon I was almost clearing 13K in under an hour.


I am not too fussed though as my big focus for my training for my upcoming marathons is to run more at a slower marathon pace rather than at threshold or sprint pace.

The weekend was finished off with a delicious turkish meal out. Lamb Iksender  awesome!




Healthy Foodporn


I have been doing a pretty good job of eating well and eating clean this week. 

However not everyone around me seems to be doing the same which can make it hard to stick to my resolutions.

So I thought I would revisit some of my healthy snacks I have bern eating recently and share them here as a way if hopefully motivating everyone to start/keep eating clean.

If you are in the mood for something really unhealthy then check out my greek holiday foodporn (http://idratherbeoutrunning.blogspot.com/2014/05/greek-holiday-foodporn.html)

Remember you are what you eat!






Monday 26 May 2014

Bank Holiday Weekend Barbecue

A bank holiday weekend, is there much anything much better to do than a barbecue?! 

For the first time I decided to make my own burgers with a bit of assistance from a recipe from a chef called Jamie Oliver, not sure maybe some you will have heard of him he's quite good.

The recipe I used can be found here

I used it fairly loosely and made some burgers with and without mustard, to be fair there wasn't much difference in taste just colour, appearance and texture as the mustard ones were lighter in colour and slightly softer due to the added moisture.

So if you love a barbecue or are looking forward to having one this summer feast your eyes on the following documentation of my burger making process and subsequent barbecue. 

Carnivores beware you will be licking you lips in anticipation by the time you get towards the end! 

First step; finely chop some onions and lightly fry, for my first batch I used a normal onion but for take two I used a red onion and I think a regular probably worked best.

The onions were fried in some cumin as well to add a little extra flavour and kick which I think worked really well.




Next finely chop some flat head parsley, I tried to take a lot of care and attention in my fine chopping of both the onions and parsley and think it is definitely worth doing this so you get nice small pieces distributed throughout your burgers.



Time to start mixing up the ingredients, this is the mince mixed in with the onions and parsley. 


Next breadcrumbs and grated Parmesan, I know Parmesan in a burger! Wow did it work out well! It added so much to the texture and brought a soft dreamy feel to the bite of the burger the way that only melted cheese can. The Parmesan also provided the most deliciously pleasant after taste that lingered so delightfully at the back of your mouth after every burger.



Once everything was in the mixing bowl it was time to crack an egg in and season with a little salt and pepper, then it was time for the best bit!

Getting involved! 



I love getting involved with the meat whether its getting you hands right intoa mixture like this or preparing a nice chunk of roast beef or feeling up a chicken with herbs and marinade in preparation for a roast dinner.


The end result, some lovely little balls of meaty goodness.

I experimented with slightly different shapes and sizes and made a few massive burgers that weren't far off an inch thick and filled a burger bun from edge to edge.

However I felt smaller fairly thick burgers worked best and although that left a lot of excess bread around the burger they were best for cooking and were the right portion size.


I prepped my burgers in the morning so in the afternoon I had time to sort out the actual barbecue and entertain our guests. 


I am not an incredibly macho guy but the lure of making fire and cooking in this way does bring out a massive primeval urge in me and its something I really love doing. The eternal mysticism of fire never fails to captivate.



Fire under control and the coals burning nicely, the time has come to get cooking!


Having only a teeny tiny barbecue the grill was pretty fully loaded as you can see which worked OK but just required a little rotation to move things in and out of the hottest areas to get more consistent cooking. 



The end result, I was so busy enjoying it I almost forgot to take a picture!

My major discovery was the revelation that is brioche buns. I am a massive fan of brioche as a breakfast treat but have never had it before as a burger bun and cannot recommend it highly enough! The sweetness of the bun mixed with the creaminess of the parmesan from the burger worked like a dream.



It wasnt all meat though we did serve up some healthy veggie stuff in the form of peppers stuffed with rice and feta cheese. Not only are roasted peppers ridiculously tasty they add that nutritious balance as well as adding a vibrant dose of colour.



A picture of my barbecue in full flow, a magnificent sight!



And of course we made sure we had a bit of liquid refreshment to help wash all the food down! 



What summer barbecue would be complete without a glass or several of Pimms?!



All in all the barbecue was a culinary triumph for the tastebuds and one I look forward to repeating again soon once I have recovered from eating the burger shaped equivalent of a small cow!