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It’s my second to last run in the program and I’m pondering speed or distance all the way back to the Great Lines. Part of me is determined to make it into the fort this time, it’s the middle of the day so there’s no reason those gates should be closed.

I decide by the time I’m hitting the field that I’m going to up the pace, not insanely, but enough so it still feels comfortable. I’m working on the basis I MUST do the 30 minutes, it’s the primary goal and non-negotiable. If then I’ve still got legs I can make a decision about going for the distance.

I am conscious that the hill climb to the top of the fort shouldn’t be underestimated and that’s going to be the tricky bit on this run. So off I set it’s pretty warm and I’ve got my shades on for a change, so I’m looking really cool!

I am struggling to settle in the first 5 minutes, an intermittent stabbing pain in my back reminds me I’ve been sitting awkwardly on the couch again. I try to straighten up and un-tense as I’m running oddly to avoid irritating it. At the ten minute mark, I’ve got it under control, but I’m still not enjoying it. It’s too warm, I’m sweating at an even faster rate than usual, my super cool sunglasses seem to pool the sweat and then releasing it in streams, my eyes are stinging and I can’t see properly. Then to further compound my growing catalogue of issues, there’s a stabbing pain in my left knee, it’s a bit worrying and it takes a few strides before it thankfully subsides, I must have just caught it oddly. This is not fun at all.

I push on to the 15-minute mark, I’m running alternate routes through my mind, I know if I go up to the fort I’m not going to make 5km, I’ll be trading distance for height (honestly I should be a glider pilot). My pace will also inevitably drop off, so the chances are it’s going to mess up both of my secondary objectives. I get to the go/no go point and decide it will be the fort, convincing myself it’ll count more than numbers in the app. That and I will have my 21 gun salute damn it!

It’s tough, I’m slowing right down, but I’m still just about going. I know it’s bad I can feel it in the pit of my stomach, never a good sign it seems to act as my reserve tank. I dip into it at my peril.

I get to the garrison church, a slight plateau before a short shallower climb up to the fort entrance. The sweat in my eyes is continuing to be a constant annoyance and I’m desperately struggling to try and spot if the gate is open from a 100 yards out. To my joy I can see a gap, it’s open, I’m finally going to storm the fort. It only occurred to me writing this now that I should have taken the sun glasses off it would have been far easier, clearly I wanted to look cool more than actually see at the time.

Through the gates, I stop for 10 seconds to snap the photo of the cannons (I earned it) and then up to the top of the fort via a very steep ramp. Back onto the flat and I’m struggling to recover before the next steep (but thankfully short) hill climb up the ridge. I get back on the top of the Great Lines and I’ve got about 3 minutes left. I’m just hanging on at this point (like a spent boxer to his opponent), any idea of a sprint finish or carrying on to hit 4k (let alone 5K) was lost somewhere on the hills. Laura announces the last minute, time is slowing down like a scene from inception.

Finally, my 30 minutes are up. I’m still running for 10 seconds (the time I stopped to take the photo), just to be honest to myself. I engage stagger mode, tip my head down and I have a stream of sweat (not droplets an actual stream) falling onto the dust. It takes me a good 5 minutes to walk it off, luckily I’ve got a 15-minute walk home.

Throughout the entire run, I could feel my demons lurking in the dark places. Every time I confront them, they scuttered away but they are not gone. They are dogged, watching, waiting, biding their time constantly looking for a weakness.

Shout out to Rosie Fraser for the cool Unsplash background.

They could smell blood and they were ravenous. I haven’t been feeding them much lately and I could hear them circling, snarling. The heat, the hill, my back, my knee, the sweat I was feeling hunted all the way to the finish line. No out and out attacks, just the promise of one if I strayed off the path. Luckily I’ve got enough experience at this point to avoid the darkest paths through the woods.

Stat wise, my first reaction was of disappointment. The average pace although quicker by 40 seconds over the last time I felt it should have been faster. Luckily the 1km split times, revealed a better story on the flat I was achieving just over 7:30 min/km, which would equate to a sub 40m 5k if it could be sustained.

The stand out track of this run was:

The Flood – Take That

I think this ended up on the playlist when looking for rain-related tracks last week. Either way, it’s a cracking track, especially when you are trying to drag yourself up a hill. My take on the lyrics:

“We will meet you where the lights are,
The defenders, of the faith we are.
Where the thunder turns around
They’ll run so hard we’ll tear the ground away.”

In my mind the light is at the end of a very dark wood and I am the defender of the faith (that I can do this), and I’ll run so hard I’m tearing up the tarmac.

Although no one understood,
There was more of them than us learning how to dance the rain.
(learning how to dance the rain)
There was more of them than us now they’ll never dance again.

No one ever understands, of course. There are more demons than us (me), out there learning to dance at my pain. Now they’ll never dance again! Still amazes me how I can spin lyrics in duress to my own inner monologue.

I have one run left, my final run will be on the flat (not sure where yet, I’ll need to get a spirit level out) and I’m going to aim to run for 40 minutes or 5k whichever comes first and I WILL finish the program in style.

Run Rating :

Week 9 - Run 1

Week 9 - Run 3

Animals Dog Days

Archer – Week 4

5th August 2018 — 0

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It’s been an exciting week for Archer between puppy club and his first walk, he’s continued to grow at a prodigious rate. An update on a few of the key areas:

he’s finally learnt to climb the stairs on his own, just in time because he’s getting a bit to heavy to be lugging around. We are still working on coming down them, which involves me animating him like a marionette, but he’ll get there.
toilet training is going well. He can now almost get through the entire night, and the number of accidents has dramatically reduced. His clear preference is to get outside now. On the odd occasion if I’m busy/distracted and forget to take him, he’ll now come over to me and make it clear he wants out.
his relationship with the cats continues. They will often now pass each other without incident, it’s a bit cagey but they are getting there. Archer has had to be told to “back off” a couple of times by the cats with a double jab to the face, it’s a language he understands all to clearly. Wen discovered that the cats love for catnip overrides any fear they still have of the dog. Wen will spray the catnip on the carpet and both cats will get down of their perches and push past the dog to get to it. That’s been hugely helpful because calm (high) cats are far more tolerant, and because they are relaxed Archer realises it isn’t play time and is calm as well. Hopefully we’ll close the last few inches in the next few weeks. I have a target to send out Xmas cards with both cats and Archer sleeping together, Archer with a Santa hat and the cats with elf hats, I can dream and there’s always photoshop.
training hasn’t made much progress this week, we’re still bedding in the basics (come, sit, down, paw). The biggest priority is to nail “come” in all situations. To that end i’ve got some “higher commodity” treats in the form of cocktail sausages, which I’ll only dish out if “Come Now” is successful.
his food bowl has been moved out of his crate into the kitchen, it’s simpler and less prone to me spilling on the carpet. The kitchen is also where his remaining accidents where occurring, I’m hoping by putting his food there he’ll get the message.
being able to sleep through the night means we have a much more solid routine and are generally in a better mood on both sides.
he had his 2nd bath this weekend. I can’t say he was happy, but he accepted it with good grace and he really enjoys being dried off and the general pampering Wen gives him afterwards. Just before he goes and rolls in the dirt again. He was a very dirty dog judging by the colour of the bath water.
he’s been far less belligerent this week. He’s had a lot more opportunity to socialise than in previous weeks, both at puppy club and more visitors. Coupled with a bit more freedom in the garden, as I blocked the last of the areas he would get into the most mischief. He seems to be more relaxed than last week.
puppy maintenance, we had to cut his claws again (only 2 weeks since last time) and I finally had enough of the pissy stained wick of hair hanging of his old boy, and got the scissors out. Shudder, the things that aren’t discussed about puppy ownership, oy vey.

Puppy Club

On the Monday he had his first of four visits to the vet’s for puppy club where he has an opportunity to socialise with pups of his own age and the nurse briefs us on aspects of owning a puppy we might not have considered. There were meant to be 8 pups but only 4 made it (it is after all summer holiday season). The pups that made it beside us, included:

another golden retriever female called Lucy. 4 weeks older than Archer and it showed, she was a inch taller and a few kg’s on him
a pomeranian, a lovely bright eyed ball of fluff about the size of two hands
a tiny terrier cross, which could literally sit in one hand

The nurse did the introductions, and we got into the main event letting them off the leash. First was Lucy and the pomeranian, not surprisingly the pom was overwhelmed by the attention of her boisterous new friend and made her feelings clear, bringing their first brief encounter to a curt end. Next Lucy had a run at the tiny terrier, Lucy tried to be a little less scary, sensing she needed to be more gentle, but dialling it right down from 11 was still to full on for this pups first outing.

Then it was Archers turn, I was in two minds whether he would go the way of the first two pups, or if he would be up to the challenge. I needn’t of worried 30 seconds later he’s on his back there’s flashes of teeth and claws and he’s loving it. Lucy is beasting him, and he’s having the time of his life, tail going part in submission and out of sheer excitement. The other two pup owners look on in horror at the violence of the scene, the nurse reassuring them it might look like something from Fight Club but it’s actually quite normal for this breed (and Lab’s).

They are in danger of going at it all night so the nurse get’s us to break it up and runs through the finer details of Coprophagia a word I’d never come across, which is surprising given I’d eaten enough in my career. Archer I’m afraid is most definitely a coprophagia connoisseur, favouring cat then bird. Luckily he’s not a huge fan of K9 either his or the foxes. He should grow out of, in the interim I’m doing my best to reduce his access.

Next it’s the sit demo. First up the terrier who does a sterling job, although to be fair his bottom is only 1cm from the ground so it’s not exactly a challenge. Lucy after a bit of coaxing mangers her sit, followed by the pom who was straight in there. Then it’s Archers turn, he’s been doing sit for weeks, we’ve got this one in the bag. Sit Archer, nothing. Out with the treat, Sit! He’s too interested in the other dogs especially Lucy. Sit! I’m trying to get his attention and it isn’t happening, I take him further away and stand in his line of sight so he can’t see the other dogs, Sit! The nurse offers up a new treat. Sit boy! Nothing. In the end I finally managed to get his attention by shoving the treat in his mouth and taking it out again, I seize the opportunity and bellow SIT! Finally, he puts his arse down, thanks mate!

The nurse weighs each of the pups during the evening as well to make sure they are hitting their targets (for each of the breeds). Archer has put on the best part of a kilogram since his measurement 3 days earlier, proof that we’re not going mad and he really is growing millimetres during every sleep, and he still sleeps a lot!

The session ends in another all out royal rumble, this time the terrier and pom start to come out of their shell if only to egg on the ongoing prime time Lucy and Archer bout. Archer still looks like he’s losing, and loving it. Every time Lucy’s owner calls Lucy off to give him some respite he’s diving straight back in. His interaction (when he gets a chance) with the terrier and pom is much more nose bumps and sniffs.

The nurse hands out some free samples and the session is over. Lucy & Archer definitely loved it, I’m not sure the other two pups were quite as impressed. He slept well that night, whimpering and kicking Lucy in his sleep.

First WalkIES

FINALLY the day had come, a week after his 2nd set of jabs and “I” was allowed back out. Sweet freedom, oh and Archer was allowed out the first time as well. We’d been training him to walk on leash in prep and he’d been for a few car rides by now, so it wasn’t going to be a complete shock. I’d arranged to meet with a friend and her dog Syd, a lovely old girl (the dog that is). His first outing was going to be at the local country park a leisurely stroll around the lake.

So on with the leash, the 4 photo montage (see above) was pretty much his reaction:

photo 1 – walkies? I don’t know what that is but I’m excited because you are, let’s do it!
photo 2 – actually I really don’t know what walkies are and the leash means we are going out
photo 3 – out is scary, so many noises and smells
photo 4 – i’m scared, let’s just sit here a while

In the end end I gave in (again) and carried him to the car and clipped him in the back. The irony that in a couple of weeks he’ll be chewing my arm off to get out the door and in the car. not being lost on me, so we’ll entertain it for now.

We get to the park and have to drag him out of the car, he’s not a happy pup. I start him slow walking towards the path round the lake. Everything is getting super sniffed, he’s very skittish, totally overwhelmed by it all. Then he spots our friend and her dog and his tail goes up wagging and he forgets how scared he was. In a split second he’s now all about a walk with the pack and making new friends.

So we walk around the lake a couple of times enjoying the weather and the cool breeze. He’s as good as gold, walking nicely on the leash. He greets everyone he meets as a long lost friend, he’s gentle with the small children and respectful to the bigger dogs. All in all a perfect walking companion even at this point.

I’ve decided he will be better of on a harness than a collar and I’ll investigate getting an extending leash, not that it would have been usable today but there will be more open walks in the near future. I have to keep reminding myself that he is still a pup and try and it keep these walks to 15m tops, especially in the sun. We’ll keep it to one walk a day until he gets used to it. It’s obvious even from this first walk that the stimulus he gets is going to make a huge difference to his and my general temperament during the day, and it’s the perfect antidote to the weeks of cabin-fever.

C25K Running

C25K – Week 9 – Run 1

3rd August 2018 — 0

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Into the last week of C25K and it’s all just straight 30 minute runs, the finish line is within sight.

I’d decided to take an extra day after the last run as my quads hadn’t recovered and I’m not going to risk doing myself a mischief, not when I’m this close to finishing. Better to be safe than sorry.

It was the right the move with an extra day my legs were fully recovered and I was eager to get back on the road.

I finally decided it was time to mix it up, to stop circling the local park like a demented fly and start running a route. Out with Google Earth and the tape measure. The largest flat green area in Medway is aptly called the Great Lines and it’s a huge field bordered on one side by the idyllic town of Gillingham and overlooks the historic town of Chatham. Sounds beautiful, and for all the trash talk both towns rightfully receive, on a warm summer evening with a cool breeze blowing across it the Lines is an ideal area to run.

It’s also a run I’ve done and loathed many times before back when I was a kid (when there were still horses on the field) it formed the cross country route for the local school. Many a damp, misty morning I’d struggled to get around this field and that’s back when I thought I was fit. So the thought of going back and running it properly seemed like a fitting way to finish the C25K program. Ok, I’m 30 years late, but I’m sure my old gym teacher will probably still be waiting.

So I’d plotted a route that took me around the Lines and through the public parts of Fort Amherst. Not many can boast Napoleonic fortifications on their running route and I imaged the cannon’s firing in salute as I went past.

It’s a good 15-minute walk to get to the field, lots of good warm-up time. I launch the app 5 minutes from the field and start my mental prep. I’m out here to do 3×10 minutes, and on the face of it, that shouldn’t be a problem. 5 minute warm up over, I set off at a very conservative pace.

It’s fair to say the field has changed a little since my school days, it’s now got a tarmac path for starters, no need to dodge the horse shit in the long grass anymore. The horses are long gone, they even mow it now, it’s a proper recreational area, the UK 2012 Olympic legacy lives on. My only company on the field is an extraordinary number of Ravens, I’m sure if I was superstitious I’d be worried, right now they’re on my path and need to MOVE! Not one had three eyes!

Laura, announces 5 minutes just as I’m passing the Naval Memorial. Ho hum, I was hoping she’d only announce 10-minute intervals. But it turns out she’s going to do practically every 5 minutes, it’s actually a reminder I don’t want when my mindset is 3x10m. Anyway in no time we are 10 minutes in and it’s all been either flat or downhill and I’m absolutely guilty of going slower than I need to, but it’s a new (old) route and I don’t want to get caught out.

Halfway it’s all still downhill, I’m loving it, although that’s about to end as I hang a left and start my run towards the fort proper. Now an interesting fact about forts, it turns out it’s quite an advantage to shove them on top of hills, particularly if you are trying to hit Dutch/French ships from afar as they go up the river. I turn the corner (about the 20m mark) and it’s all uphill in an increasingly steep incline, good job I’ve been taking it easy, I’ve got something in the tank for this.

My breathing up until this point had been well under control, not even labouring at 20 minutes. Yes, it was a slow pace even by my standards but it’s one I knew I could easily keep going out to 30 minutes. Even the climb up to the fort wasn’t proving that tough, I was having to put a shift in, but I still wasn’t tapping into the red. Another 50 yards I can see the gate into the fort, head down I push on 1812 overture playing through my mind.

I get to the gate only to realise it’s bloody locked, damn I check the time, they lock it overnight and I must have just missed the cut. Bugger, that’s screwed up my route, more importantly, no bloody cannon salute for me. I turn round and start heading back down the hill, frustrated but secretly thankful for a downhill stretch. By the time I’ve got back down the road, everything is back under control, Laura chimes in well done, you’re 30 minutes are up.

In the background I’ve also got Endomondo tracking the run and giving me 1km stats, the last one I had was 3km quite a while back and I’m thinking I’m not done here. I’m feeling good (not surprisingly) so I’m thinking let’s see at least what it takes to get to 4k. So I push on, in fact, I’ve picked up the pace dumping the reserves I’d been holding back. 5 minutes later Endomondo chimes in at 4k. I seriously ponder going the extra kilometre, but my quads are burning again and I sense I’m in danger of pushing my luck.

I settle for my furthest distance and longest time so far, 4k in 35 minutes. I’m reasonably happy with that. I might have been able to reach 5k but I’ve got 2 more runs in the program to get there. I am determined to get one under my belt before we are done even if that is looking like a 45 min run at the moment. I think next time I’ll do the same route and try and pick the pace up a bit, and those fort gates better be open or I’m going to be storming the fort.

This run was powered by my standard running playlist (see other posts) the only new track that stood out was:

Army of Me – Bjork

I’m surprised it’s taken me this long to realise what a great running track this is. It’s got a grinding industrial beat that is perfect for lolloping along to and the lyrics uncannily match my running mindset these days. Right down to my brooding anger for any type of mental negativity trying its luck.

“Stand up
You’ve got to manage
I won’t sympathize
Anymore”

Yeah enough of my bullshit, I’m not entertaining it anymore. C25K for me now is an exercise (no pun intended) in management, managing my wishes and aspirations against my capabilities, a dance along a razor blade.

“And if you complain once more
You’ll meet an army of me”

A warning to my inner demons to not even try it, because there is an army of me. The army is all the other me’s that succeeded in the face of negative nonsense and I can call upon them if need be to get through this run. We are not stopping.

“You’re alright
There’s nothing wrong
Self-sufficiency, please!
And get to work”

This echoes my own thoughts and coping strategies in these runs, my routine self-health checks inevitably report there is nothing wrong! Keep my shit together and keep running. All in all, it’s a great track to run to, shame I didn’t have it locked and loaded for W5D3.

I have two more runs to go and I need to run longer and faster if I want to hit a half decent 5k number. I’m probably playing it a little too cautious at this point. The irony from someone who’s couldn’t run a minute only a couple of months is not lost on me. I know W9R3 is not the end of my running so there will be time to work on both of these, I’m seriously starting to think about going to 10k before the end of the year. What a transformation that would be.

But, I need to balance the wish to finish the program with a 5k and not pushing myself so hard I pick up an injury that could take me out of the game, the forums are littered with stories of the unfortunate. We’ll see on the next run what’s really possible.