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P25KRunning

P25K – Week 7

8th October 2018 — 0

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Run 1 (2/10/2018)

It’s the first week of October, I’ve no idea what happened to September the weeks are flying by. My last run was a paltry 2k and I’m still not firing on all cylinders.

You know that horrible feeling you get when you know you are going to sneeze but it just won’t come. I’ve had that for the last week with respect to a cold, every night I go to bed drained and sniffling thinking I’ll wake up ill tomorrow and we can get this out the way, and every morning I wake without symptoms feeling fine and thinking great I’m over it. Until about midday when I start to flag and realise something still isn’t 100%. When I was working full-time I was the master of pushing illness down the line, guaranteeing that on those rare holidays I was doubly sick for its entirety. As soon as my arse hit the sofa and the stress was lifted I’d be visited by every plague and malady I’d danced around for months, very much like Dorian Gray finally staring at his portrait.

Not one to take any heed of obvious signs I still decided to set myself the goal of running 5k today, mainly to just get it out of the way early this week, So I headed out in the afternoon sporting my shiny new running jacket. Usual walk around the park and I’ve loaded up a new playlist to keep my mind occupied. After the last few runs my left knee has not been 100% and after the last run my right Achilles tendon has been a bit stiff as well, it’s all adding to my general feeling of low-energy fatigue. Which of course I’m ignoring, of course, that doesn’t stop me going on about it.

Into the first km, targeting 8 min/km but as always end up running the first lap a little quicker at 7 min 38 secs. I make an effort to slow it down on the 2nd km, my feet are killing me which is a bit unusual and then my phone goes. It’s my next door neighbour, I’ve got the pup caged up and so I can’t ignore it, imagining that he’s howling or worst, so I stop running and take the call. Nothing urgent and thankfully nothing to do with the pup. I’m in two minds at this point. Keep running or take this interruption as a sign to give it up, it wasn’t like I was having much fun beforehand. I convince myself to at least put in another km and make the 3km, so I set off again. The 2nd km comes in at 8m 15s in spite of walking for a minute, so the chances are my pacing was too quick again.

On to the 3rd km, my feet are annoying me I don’t usually get this kind of pain when running, but at least my knee and Achilles tendon isn’t playing up. I’m really not getting into this run, even ignoring the phone call I’m just not feeling it, or to be more accurate I’m feeling every nagging pain. By the time I finally hit the 3km in 8m 1s (yay hit the target pace at last) I’d had enough and headed off home, tail between my legs.

Just to stick the knife in the Endomondo app flashes up congratulating me with a new achievement. Fastest 3km in October, I know sarcasm when I see it!

 

Another walk home knowing I could have done better. The only useful info from this run is that the new running jacket worked great. It kept me warm without turning into a mobile sweatbox and it didn’t restrict my arms flailing or otherwise add to my countless woes. So that’s something. Now I’ve got a day to fret about running 5k on Wednesday, lovely, Fingers crossed I finally get this cold on just so I can get it over and done with and start feeling a little more with it.

Run Rating : 


Run 2 (4/10/2018)

I was out early with the pup for another lovely autumnal walk (5k) through the woods, got him back for midday and settled him down in his crate with a peanut butter filled bone before escaping out the door. I’d made up my mind to run a 5k route from the top to the bottom of Medway, which had the huge benefit of being mostly downhill,

Pretty much a runners dream run, apart from that annoying bump just before the end. Expect a PB assuming I can make the distance. My left knee is still not 100% but as long as it waggles about a bit for the next 40 minutes there shouldn’t be a problem. It took a km uphill warm-up walk to get to the start.

The first km was mostly flat and uneventful running beside traffic on the A2, bit noisy and I’m thankful I’m not having to breath deep lungfuls of car fumes. A 6 min 50-sec first lap is a little bit overzealous even for this terrain. I try to settle into letting the hill do the work for the 2nd km, keeping a steady pace. It’s even quicker than the first a 6 min 45 sec, not surprising given the elevation chart above. The 3rd km similarly is quick at 7m 8 secs but I’m out of downhill at this point.

The 4th km is on the flat along the river bank with a surprisingly strong headwind and I realise I’m having to actually do some work. There’s another runner just ahead of me who dances out of sight, easily doing sub 6 min/km. I get my head down and push on but I’m losing the battle here my breathing is getting more and more laboured and backing off doesn’t seem to be resolving the problem. I hit the 4th km and facing the muddy path that is the uphill bump (see above) I’m spent just getting here and decide to call it a day not sure why that last km was so difficult.

Then I get the time 7m 28 sec that’s not backing off at all! I know I can’t maintain sub 8 minute pace especially at km 4 of a 5k, so that explains why I’ve blown out. All that easy downhill must have screwed with my idea of good pacing. I walk up the incline, muttering annoyances under my breath, by the time I’ve got to the top I’ve got my breath back and my legs have stopped aching so I think bollocks to it I’ll restart the app and do that last km.

So I set off and run the last km in 7m 49 sec, still too quick. Shame if I’d kept going it would have been a new 5k PB. As it was it was a new 3k PB in 20m 40 sec, but is that any surprise given the terrain.

 

All in all, I made the distance, although pacing let me down again on the flat, if I dropped the pace down to 8m/km pace I’m fairly sure I could have avoided blowing out. The big take away from this run is to not quit if I have to stop to catch my breath and push on so be it. Up until now if I stopped early I invariably headed home defeated. From now on I’m going to do the distance even if I have to stop multiple times, hopefully, my body/mind will get the idea we are out here until it’s done and maybe start favouring just the one take.

Not quite sure why I hadn’t considered doing that before now, it seems bloody obvious now I’m writing it. I think somewhere in the C25K programme I got it into my head that stopping was not an option. In fact, I fear to have it as an option as I think I’ll find an excuse to use it when I don’t need it. i.e. there are many times I’m out of breath I can recover with sensible pacing on the next km. So I’m concerned I won’t push myself.

I think that mindset isn’t helping me at the moment. I live on a pacing knife edge and I’m forever getting it wrong. Rather than just giving up when I blow out, catching my breath and just resuming where I left off is going to give me more kilometres under my belt, which has to be the priority. I’ll see how it goes on the next run, I’ll try for 5k again and see what happens.

Run Rating : 


Well, I didn’t make it back out this week, partly because of just stuff going on and partly because I continue to have issues with my left knee and my right Achilles tendon which is not recovering between runs. This week’s total running was a very measly 8km.

The issues are not enough to actually stop me running, it’s not that painful, but you don’t have to be a genius to spot the overall trend. I’ve been walking a minimum of 5k every day with the pup (last week was in excess of 40km just brisk walking) and I could feel that unlike previous aches and pains these ones are not clearing up within 24 or even 48 hours resting and they are getting progressively worse with every run.

I’ve therefore decided to have a week out from running, it’ll be my first since starting the C25K program back in May. I’m aiming to just stick to walking (the pup) for the week in the hope it might give my legs the recovery time they need, rather than continue to compound the issues.

I must admit I’m also looking forward to a mental break from the thought of running, even maintaining just 3 times a week I seem to yo-yo, between:

  • Pre-run – how am I going to fit this in, I’m not sure I’m really up for this, weather reports, juggling the pups daily routine, when and what I eat. It tends to take over everything.
  • Post-run – euphoria at actually getting out there and doing it (whatever the result), knackered, aches and pains.

So it will be nice just to have a break and return to it a bit more refreshed mentally and physically. I’ve not really seen “real” runners talk about taking a break, I’m not sure if it’s good practice or not. I have a concern I’ll go backwards (if that’s possible given my pace ;-). But for me at this point it’s obvious if I continue to keep going at it, I’m going to end with a more debilitating injury that could impact more than just my running and that’s not really an option I want to entertain.

 

AnimalsDog Days

Archer – Week 11-12

1st October 2018 — 0

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Archer continues his inexorable journey to adulthood, now weighing in at a hefty 18kg (39lb) which according to online charts and tables is just a little over the average for the breed at this point of his development. He is well into teething. every day he’s missing another needle-like milk tooth, unfortunately, his breath smells like rotten fish and he is leaving a trail of blood on anything that goes near his mouth. Hopefully, he’ll get through this fairly quickly, it’s typically 4 weeks by all accounts. He’s got some new chew toys to hopefully see him through.

Training Update

Every day is a training day for Archer, practise and repetition is key. He is doing amazingly well considering his age having mastered sit, down, stand, wait, heel and paw all work in the living/class room. The real trick though is to make the commands work in the wild when out in the field, ideally at distance, that is still a work in progress. We are working on stop of late, which should halt him in his tracks, but he’s struggling with the concept of not moving.

The most impressive and fastest training I’ve seen him absorb was actually done by the trainer at the puppy club in 2 minutes and solved a problem we were having with putting his food down. He would typically have his nose in the bowl before it hit the ground. We had trained him using wait but it wasn’t hugely successful, dependent on how hungry he was. The answer was to put the bowl down and as he goes for it lift it back off the ground. If you do that for about a minute you can see the point the penny drops. You then give him a command “yours” in our case to allow him to eat the food. He now will sit and wait until he’s told he can eat, which makes feeding him a significantly less dangerous activity. We are now extending it for all food put down for him which is taking a little longer.

The most important command we’ve been working on is his emergency recall “touch” command after the horse paddock issue a few weeks ago. I make a point on every walk of recalling him when he’s distracted. i.e. far away, out of sight, approaching dogs on leashes, middle of playing. We’ve also been working on general recall so “come” will generally do the job probably 80% of the time to normal treats. So far “touch” has been 98% effective, mainly due to it always giving him the top quality treats.

We’ve also been playing a lot of hiding and seeking, Archer will often walk ahead, so if he gets too far I make a point of calling his name and then hiding. This has turned into a fun game for both of us. More importantly, it forces him to keep an eye on me, because I can (and do) run off at any moment. So he’ll typically now stay within a 10m range and look over his shoulder a couple of times a minute just to make sure I’m still there. Sometimes I just disappear without calling his name, just to shit him up. It’s good to remind him of his dependence on me once in a while.

Our off leash walking is really coming along, he spends about 3/4 of the walk now au naturel. Interestingly he behaves far better off the leash than on it (even the 10m one). What’s nice is we can now walk away from other dogs/owners after a quick hello most of the time. Unless they have also had a pup who wants to play in which case it’s time to get the tea and sandwiches out.

Toilet training is almost there helped by the fact he can now hold his bladder longer than I can. If the back door is open he’ll take himself out. If it’s closed he’ll come and stare at me and dart his eyes to the back door. He doesn’t use the pads in the house anymore and we are slowly phasing them out. The only issue is that he increasingly doesn’t use the latrine in the garden, favouring to ruin my grass, something I’ll need to start correcting. It does seem that standard treats are not enough of a reward to give up urination freedom.

Fight Club

Archer loves to play with other dogs and on the whole, he knows how to change his play style to suit his play mate. Most adult dogs are not interested in puppy nonsense and they’ll generally try to ignore him. The ball obsessed dogs I’m fairly sure operate on a different plane of existence, one where for all practical purposes Archer is invisible. But he is difficult to ignore when he’s stuck to you like glue, bouncing up and down like a demented energiser bunny.

It comes as no surprise that from time to time the adults will have to flatly tell him off, usually with a growly reminder of “look what big teeth I have”. Sometimes Archer will get the message, but more often than not he’ll need a second reminder of “look what big paws I have”, they’ll typically land a paw on his head to hammer (literally) the point home. If that doesn’t work, well there’s no choice, they’ll lean in close to his ear, teeth bared and snap “all the better to eat you pup”. That always does the trick, he goes white as a ghost (probably), message received the bounce drains right out of him.

When he does manage to goad a pup (or adolescent dog) into playing it can take a number of forms:

  • running/chase – the smaller and more agile dogs just run him around in circles playing chase until he collapses in a defeated heap. It doesn’t take long, his gangly frame takes a lot of effort to throw around a field.
  • herding – those breeds that are bred to herd, never miss an opportunity to put him through his paces. Unlike running they’ll chase him forcing him to do what they want. It doesn’t help that his bright white coat makes him look a little like a lamb.
  • wrestling– is rare, unless of course, the other dog is a retriever (pure or cross) and which point they’ll just go straight to ground, usually until one of them yelps out or they run out of energy.

Archer’s favourite type of play is wrestling. He’s had a few bouts now and they look brutal with flashes of teeth and claw and often blood spatters on his beautiful white coat. Try and stop him or throw in the towel to early and he’ll sulk for the rest of the walk.

He’s has a couple of pink scratches on his black nose at this point, battle scars, you should see the other guy, who’s also wagging his tail with his tongue lolling out, eager to continue “playing”. As a retriever owner, you will find yourself inevitably inducted into the dark underworld of puppy fight club and needless to say you can’t talk about it. But I’ll break the silence just this once to recall Archer’s favourite “play” session this week.

Lady’s and gentlemen, in the left-hand corner, hailing from just down the road and weighing in at 15kg, the lawn destroyer, Archer! In the right-hand corner, hailing from just round the corner and weighing in at 11kg (give or take), the dark nemesis! A lovely lab cross (not sure with what a pinscher of some sort judging by the pointy ears), The lab is giving up a clear 2″ inches in height to Archer, so on paper, it’s Archers’s to win.

This will be a 5 round bout, of 60 seconds a round, no holds barred and the scoring of the owners will decide the outcome. My score card:

Round 1 went to the lab, he was quicker out of the starting blocks and he’s caught Archer off guard, pinning him to the ground for the last 20 seconds of the round. Lot’s of growling flashing of teeth and madly wagging tails.

Round 2 also went to the lab after Archer finally managed to get back to his feet, promptly runs sideways into a tree knocking himself back to the ground. The agile lab is back on him in a flash, working the ears. It’s all looking very one-sided, I’m thinking I might have to step in but he’s making it pretty clear he wants to fight on.

Round 3 and Archer slowly starts to turn the tide, using his weight advantage he rolls the lab using his long levers, forcing it to the ground, he follows up with some solid neck work. Like a shark, his eyes roll back into his head as he literally stamps his authority. Tails on both dogs by this point are a blur of frenetic wagging.

Round 4 and the lab knows it’s in a fight, it manages to get to its feet and run 5 yards before Archer slams into him sending him back to the ground. Archer has the panting lab just where he wants him, but it’s obvious they are both starting to feel the pace, their lunges slower laboured and more considered.

Round 5 – into the last round. Archer is flagging badly and the agile lab is starting to drag himself out from his grip. They have both made it back on their feet, it’s gone to paws, like two tired gladiators the pups are leaning against each other panting, their tongues hanging loosely from foaming mouths. I agree with the other owner that they’ve had enough and decide to call it a draw on the round and the match.

It takes another minute to fully pull them apart and calm them down. They would have been happy to keep going until total exhaustion, but then who’s going to carry them home? It’s not the first time he’s played with this particular lab, last time he lost badly having to tap out after some overzealous bites, so it was good to see him stepping up his game and more importantly having a fantastic time.

It does seem vicious at face value, but on closer scrutiny just like real wrestling the bites and swipes are all pulled, the growling excitement not anger. Either pup can stop at any time simply be yelping, so they both push it to the limit, cautious however not to over do their fun and bring the play session to a premature end. Not surprisingly with such roughhousing, there are a few bumps and scrapes, but in spite of these, I can guarantee you Archer is eager for a re-match.

Vet Visit

We ended up taking Archer back to the vet’s this week, the final straw being a mild case of pink eye or conjunctivitis if you want to get technical. It appears to be par for the course with retrievers, my parents and sisters dogs having similar infections from time to time. With all the bacteria breeding in his warm moist bloody gums, it comes as no surprise that he might get an infection.

The vet put some staining eye drops in Archer’s eye so he could eliminate any scratches to the cornea. Unfortunately, it left him looking like a zombie dog, with florescent green eyes and bright green snot coming out of his nose, the picture above really doesn’t do the eyes justice, outside in daylight it was quite unsettling and he got some very odd looks on our walk home.

In addition to picking up some new doses of Advocate to protect him from a scary list of parasitic critters, We asked the vet to give him the quick once over to put our paranoid minds to rest. After a bit of prodding and poking, which he tolerated with good grace the vet gave him the thumbs up and put our minds to rest that he was indeed a perfectly healthy pup.

Archer enjoys his visits to the vets, thanks to the puppy socialisation classes they ran he thinks it’s a fun place, which makes a stressful situation a lot easier for both him and us. It’ll be interesting to see how long that lasts especially when he goes in for the chop in a few more weeks.