Two new challenges

We're almost a quarter through 2010 - how has your running been going? I hope that you've managed to stay injury free and get out on the roads and trails as much as you wanted.

I'm doing not-too-badly on my running new years resolution. By today, I should have run 120 miles of my 500 annual total. I've managed 98 miles. So a little behind, but still a lot better than I did last year. In fact, last year it was the end of August by the time I got to 98 miles... I'm hoping that as the summer comes I'll be able to put in a few more miles per week to catch up with my target.

The cycling target has had to take a bit of a back seat for now, with me having cycled only 88 miles out of a 1000 mile annual target. I should be up to around 240 miles by now. Cycling, however, is much more possible in the summer so hopefully this will pick up too...

So - what are my two new challenges to follow on from my successful half marathon?

Firstly, I have entered myself in the Timex Eton SuperSprint Triathlon on May 15th.

It's a 400m open water swim, 20km bike and a 5k run. I'm not too worried about the bike and run, but I think I will be one of the slowest on the swim... I'm going to stick my neck out with a race time prediction - 12 mins for swim, 40 mins for bike and 30 mins for run. Add in a few minutes for transitions gives me a total time of 1 hour 25 mins. That compares to a fastest time last year of 56 mins. My predicted time would have placed me 550th out of 868 finishers which sounds like an achievable target.

Secondly, I want to (still) be quite a bit lighter by the time I do the triathlon (now in a little less than 7 weeks' time).

For those who have read this blog for a while, you'll know that I was successful in losing quite a bit of weight last year, going down from 102kg to 90kg at my very lightest. In reality, I think that my more 'natural' weight at the time as aroun 92kg (food in the system, fully hydrated etc.). Over Christmas, I went up to around 95kg and now I'm at 94kg. My target is to get down well below 90kg by the time I do the triathlon - so around 1kg per week to get me down to around 87kg. That will be the lightest I have been (and hopefully the fittest I have been) since I was at university almost 20 years ago...

So from tomorrow I'm going to reinstate my box in the right hand column which tracks my daily weight - check in regularly (or subscribe through a reader) to keep up to date with how I get on!

I still owe you a post about my home made energy drinks and gels which I'll give you next time. I'll also show you how I got a cadence meter for my bike for less than £2 - a lot cheaper than Garmin wanted!

Sunday Silverstone success!

Following on from my last post, Sunday was the day of my first half marathon race, held on the Silverstone Grand Prix track. Overall, I would say it was a big success all around, and I finished in 2:08:15, placing me 3,286 out of almost 6,000 runners. Another way of thinking about this is that I beat 42% of the field, which I find rather surprising!

So, what was it like to haul my 95 kilograms around the course?

In a word, shattering...

The day started well. One of my friends was also running the race, and we planned to meet at the car park, but to go the 'back road' to Silverstone (I'm not giving away the route!) which probably saved us about 20 minutes in the queue to get into the car park.

Once in, we walked over to the paddock area where there were plenty of toilets (apparently not always provided at every race...) and a few trade stands, but we just headed for the cafe to have a drink, pin our numbers on and clip our timing tags to our shoes.

Before long, it was time to head out to the track. One last "pit stop" and then we head out onto the start/finish straight of one of the oldest motor racing venues in the world. My friend went through the "less than 2 hours" entrance and I went into the "greater than 2 hours" entrance.

Only another 15 minutes to wait and the race was underway! Well, actually it was a bit of a walk to the start line - I eventually crossed it about 4 minutes later, but not to worry because the timing tag would give me my own personal time...

The first few miles went rather well, other than having to overtake a lot of people who either (a) had overestimated their speed, so lined up closer to the front than they should have done, (b) didn't understand where they should have started given their speed, or (c) simply didn't care that they were a mobile road block in front of faster runners.

Funnily enough, down the first straight there were quite a few men standing against the crash barriers "lightening the load" if you know what I mean... I waited for a few more miles and then ran past a toilet block just off the track which I dashed into (all the time looking at my watch and saying to myself "pee faster!").

Things seemed to be going well until about 10 miles in when I started to slow and eventually put in a couple of walk breaks before crossing the line a few miles later...

Once my timing chip had been taken off, I felt broken. There was no other word to describe it. My knees, legs and hips were screaming in unison. Loudly.

I hobbled back to the exit of the track and walked through the tunnel where a very large crowd of supporters were welcoming their friends and loved ones. I now understand why people cry when they finish marathons - it was all extremely emotional and I wished that my wife had been able to make it.

The drive home was also painful, with my right leg in a constant cramp - I now know to take a lot more salt/electrolytes through a race like that (and afterwards).

Just a quick note on the organisation of the race. If you're in the UK and interested in doing a half-marathon, I can't recommend the Silverstone half marathon strongly enough. It's cheap (£15), has accurate timing, an iconic traffic free (and flat) course, a "big event" feel, lots of water and sports drink around the course, and a pretty good finishers bag (water, sports drink, chocolate milk, medal, t-shirt and a few other bits and bobs).

Okay, now I've done it, one final request for you to dig your hands into your pockets and sponsor me. I went through huge amounts of pain on Sunday. I'm also doubling the sponsorship of anyone that has already sponsored me (and will also double new sponsorship for a limited time) out of my own pocket. This is all worthwhile because I throughly believe in the work that my chosen charity (Save the Children) does, and the way it does it - it's one of the most efficient charities at making sure that the maximum proportion of donations goes directly to improving lives. That's why I ran, and that's why I'm doubling your sponsorship. Please do something great today and help the world's most vulnerable children.

First Sponsorship for my Half Marathon

Just a quick post - Susan from Catapult Fitness Blog has been kind enough to sponsor me for the Half Marathon I am doing next year.

I've been an avid reader of Susan's blog for a while now - her frequent articles about health, fitness and nutrition are always interesting, thought-provoking, well-researched and well-written. It's definitely worth a look! And as well as sponsoring me, she has even put up a post ("Running for a cause") on her website highlighting what I'm up to - what a star she is!

I wrote more about the half marathon as well as the charity I'm running for in my Half Marathon Madness post a week or so ago.

If you wish to donate, please follow this link to the Fat Runner's sponsorship page - it's all run by a third party who handles the money side so it doesn't flow through my hands (i.e., you can be sure the charity gets it!).

As someone who has sponsored me, Susan's blog now goes into the Sponsors box at the top right of this blog - if you wish to join her, while supporting a great international charity focused on child welfare, then click here.

Many thanks once again to Susan for getting the ball rolling!

Fat Runner gets another 5k personal best

Personal bests are always a great feeling for a runner - knowing that you've never run faster than before gives you a great sense of achievement, knowing that your hard training is paying off in better performance.

Personal bests also might make you think that you've started a trend, and that your time might continue to drop.

I'm feeling great for both of these reasons, because in the last four weeks of the 5k Wimbledon Common time trial, I've achieved FOUR personal best times!!

• Previous PB (set on 8th March 2008): 29:14


• 12th September 2009: 28:30


• 19th September 2009: 28:16


• 26th September 2009: 27:52


• 3rd October 2009: 27:40

As I mentioned in this post about my first 5k personal best, I think that there are five things which are making a difference.

• I'm lighter - now down to around 93kg - read my Intermittent Fasting story here


• I'm stronger - from using Turbulence Training


• I'm getting more mid-week runs in


• I'm doing more speed work/intervals in my training


• I'm concentrating a lot on technique

Just as a bit of fun, I've drawn a correlation between my weight and my time - here it is...



And running through Excel's statistical tools lets me know that, if weight is a good predictor of time, then the following equation holds true:

T=-7.8 + 0.38 x W

Where:
T = time in minutes
W = weight in kilograms

Therefore, at my target weight of 85 kg (which I think I should hit by the end of November), my 5k time should be around 24:45, which I think will be very respectable...

That would put me at just around half way up (or down) the field at the 5k time trial, and would give me an age-graded performance of 53%.

Apparently, "local class" athletes should have age-graded performances of around 60%, which would mean a 22:06 5k time. Right now, that feels very much out of my grasp, but who knows?

Anyway, while all of this talk of personal best times is very exciting, and the "predictions" are fun, there is a downside... What if I don't achieve another PB next Saturday? It will be the first Saturday in a while that I haven't been able to come back and tell my wife that I've achieved a personal best... She's already said that I should text her on the way back if I don't get a PB so that she can get out of the house...

Half marathon madness

Three key messages in this post:

1. I've been inspired to do a half marathon


2. I want your sponsorship money


3. I'll give you advertising in return

The Half Marathon

I was watching coverage this morning of last weekend's Great North Run - a half marathon in the north of England which this year had 54,000 registered entrants, making it the world's biggest half marathon.

Whenever I've watched one of these mass participation events, I have found the people who do it to be truly inspiring. Both the people at the front who are supreme athletes, but perhaps even more so the people in the midfield and at the back who have had to fit their running training around busy work and family schedules, and who most of the time don't have the expert coaching that the elite runners get.

Historically, I have rationalised the fact that I don't enter by telling myself that I'm not built for running distances. Well this excuse is starting to feel a bit thin. I'm The Fat RUNNER after all - not The Fat COUCH-POTATO!! And my recent 5k personal bests, strength training and weight loss all points to the fact that it's time for me to do something a bit more challenging than a 5k.

A quick chat with a marathon-running friend confirmed my suspicions that it would take at least 4 months of training led me to look into 2010 for a suitable event, and I am now registered to run the 2010 Adidas Half Marathon at the world-famous Silverstone racing circuit. I've got to admit that my childhood dreams involve me racing around Silverstone, but not without a car!! But I'll take what I can get...

Sponsorship

I'd like you to sponsor me. I've set up a sponsorship page at JustGiving which administers the payments and allows you to pay with a credit card or even a paypal account, meaning that it accepts payments from all over the world. And if you're a UK tax payer, then they can even claim the tax back on your donation.

The charity I've chosen is Save the Children. Save the Children is the world's independent children's charity. They are devoted to helping the millions of children are still denied proper healthcare, food, education and protection and are working flat out to get every child their rights.

Furthermore, as a large and professionally-managed charity, more of your money goes directly to helping children. In fact, 83% of all donations is spent on charitable expenditure directly benefitting children.

Finally, although the charity is headquartered in the UK, it acts on a global basis, so wherever you are in the world there is a reason for you to sponsor me.

Advertise your product or blog or whatever

And when YOU sponsor ME, then this is what I will do for YOU.

If you have a blog or a product you want to promote, I'll do it for you in the box on the right.

You can promote anything within reason - as a guide, look at what Google excludes from their advertising network here. If they're happy with it, then generally I'll be happy with it.

So how do you do it?

Firstly, go to the Fat Runner sponsorship page and follow the instructions to sponsor me - even the smallest amount is very gratefully appreciated.

Secondly, come back to this blog, and go to the Contact Me form and let me know the text you want and any links (if you know html, then just send me that). I'm happy with up to 100 characters in your blog mention or product advert. You should also include your email address on the contact form - that is my way of matching your donation against your promotion request.

Finally, hopefully within 24 hours your text will be up on this blog. The adverts/mentions will be ordered according to the size of the donation (biggest donation at the top, obviously), giving you the incentive to dig deep and support something truly worthwhile.

So, I think that's it. The donation page is already live, and as soon as I get some sponsorship (even if it is only 1 cent!) I'll start putting adverts up.

Let me know if you have any questions, but in the meantime, please give generously.

5K personal best for The Fat Runner

Another week, another 5k personal best!! This time, down to 28:16 at the Wimbledon Common Time Trial.

While I know that I'm not troubling the front-runners, this is quite major for me.

I've been running for a few years now, and up until a few weeks ago, I only succeeded in maintaining my (slow) pace - I wasn't getting any quicker at all. Very annoying!

So what is different this time?

Well I'm gradually getting lighter through intermittent fasting (based on the Eat Stop Eat book) than I used to be - which must help.

I'm doing more strength training to improve my core strength (using Turbulence Training) which again must help.

I'm also doing a few more mid week runs (well one is more than zero, right?) than I used to.

Finally, my training runs are now made up predominantly of intervals (between 1 and 4 minutes long) to get my body used to running at faster speeds.

All of these things have, I think, contributed to bringing my 5k time down, and therefore I'll continue to do them. Seeing the results of my fitness push, both on the scales as well as on the time clock, is doing wonders for my motivation to keep on going!

Talking of motivation, there's someone I want to mention who also runs at the Wimbledon Common Time Trial (let's call her "X"). She's a little older than I am (according to the website, she sits in the 40-44 year old category) and she's probably a little overweight.

However, since I started running this event, she has always been faster than me (other than last week).

I could never understand it - she's older than I am, she's of the statistically slower sex, she's quite short, and she doesn't "look" fit. So how was it that she was, at times, substantially faster than me?

Well the answer came when I was running alongside her for the first time last week. She sounded like a steam-train she was breathing so hard! So basically I think a big reason for her being as fast as she is, is that she puts a hell of a lot of effort into every 5k she does - really inspirational considering she's nearer the back than the front.

Now, whenever I feel like slowing down or stopping to walk for a bit, I ask myself "Would X slow down or would she keep on going?".

She's a real inspiration (and doesn't know it).

Fat Runner 5k personal best

As promised in Thursday's post, "Lose Weight, Run Faster", here is my update on my 5k performance after losing a little more weight, running a bit more in the week, and thinking much harder about my technique.

Well you'll probably have guessed from the title of this post "Fat Runner 5k personal best" that I managed to run it faster than I've ever run it before!

In fact, I got down to 28:30 - which is a full 50 seconds off last week.

So what was different?

Firstly, I weighed a little less than last week - but only by a kilo or so, so not enough to explain the difference.

Secondly, I think I ate a few more carbs on Friday versus the week before, so perhaps a bit more energy in the muscles?

Thirdly, the training that I'd done in the week hopefully had two effects - getting me to think harder about technique as well as getting my body used to faster speeds (even if I could only sustain them for short distances).

Interestingly, this PB included four short periods (30-45 seconds) of walking which seemed to allow me to keep a much higher pace when I was running - more support for the "run walk run" technique, at least for beginner/unfit runners like me!

Of course, this could all be a bit of a fluke, but I'll be going through the same routine this week to see if I can take any more time off my 5k race time. So, intervals tonight, a longish (or at least longer) run perhaps Wednesday, and hopefully another kilo or more of weight loss...

If I'm lucky next week, I'll break 28 minutes!!

Wimbledon Common - and a free Flip video camera and free ipod

Just a short post today. I found the following clip of the Wimbledon Common Time Trial on youtube today, and thought it would give people who are considering entering an event an appreciation of just how varied the people are who run in these events. Hopefully it'll spur you on to do some yourself!!



Now, for the competitions!!

Over the next couple of days, I'll be announcing a competition for a free ipod and related goodies. If that's not enough for you, I'll also be announcing a competiton for a free Flip video camera! How good is that?

Remember to check back (or even more easily, subscribe to this blog using the links on the right to make sure you don't miss out!

Walking in running races

I think I have the answer to my last question - "Can I walk during races?"

Well Jeff Galloway, proponent of the run walk run system, has answered this exact question in his post If I walk during a marathon am I cheating?

He has some interesting coverage from the marathon in the first modern olympics (1896) which suggests that most if not all of the runners actually walked during the race.

Now the only question is whether I'm going to annoy other runners? Perhaps I'll play it safe and just run next Saturday at the Wimbledon Common 5k.

Nike Human Race - TFR's first 10k!!

Yes, yesterday TFR entered himself into his first 10k run - the Nike Human Race based at Wembley.

I'm not sure how much you've read about the Nike Human Race, but certainly the various forumites at Runner's World were not particularly enthusiastic.

Without wanting to rehash it all here, many people were complaining about the fact that it was (a) too expensive for what it was, (b) based in Wembley, so not easy for everyone to get to, (c) a twisty track, (d) based in Wembley, which is not the prettiest run and (e) not particularly well organised to the extent that Nike were unable to give anyone a definite start time.

On the day, Nike's (dis)organisation appeared to be even worse. The poor runners in Waves 1 and 2 were herded onto the pitch, where they stood from before 6pm until around 7.30pm when the first waves headed out (while the heavens were opening up on them through the open Wembley roof). All of this came after two support acts - Pendulum and Moby - who only a portion of the runners were interested in. In my view, these acts were entirely irrelevant but even worse than that, they made the event worse by delaying the start...

Anyway, I was in Wave 4, so started running at about 8.20pm (this, despite having to be inside the stadium well before 6pm).

But once the race was underway, things were actually rather good. I worked hard to keep my heart rate down (so in other words, worked hard at not working hard, ha ha!) and other than blisters from about 7k, had a really great time. The rain probably helped to keep everything cool, and certainly kept the dust down from what is the Wembley building site. The fact that it was dark made the floodlit Wembley stadium even more dramatic (as well as hid some of the less interesting parts of the industrial estate we were running around). And the marshalls, some of which had been there since 4pm, were continually shouting encouragement and clapping - in fact the marshalls were the best part of the event.

As I'd started off relatively slowly, it meant that I was able to pass a bunch of people throughout all of the 10k, which was a very nice feeling and probably contributed to my thoroughly enjoying the race (once it had started).

And my time? 1 hour 5 mins 20 seconds - not bad for my first 10k I think... At least I was happy with it.

Will I do more 10k's? Absolutely - but will probably aim for the larger ones like this where there is more of an 'atmosphere' and more people who are my standard (or worse, hopefully!)

Will I do another Nike event? That depends. I think that the whole concept of this event was completely misguided and I'll be a little more suspect of any future Nike event. Certainly, if they can't tell me when I'll be starting (to withing 10/15 minutes) or think that locking people up in a stadium for three hours before they can run is an acceptable way of organising a race, I'll be going elsewhere...

In any event, I'll be wearing my "I raced the world" finisher's T-shirt with pride!

Rapid weight loss

A bit of a funny week this has been... But a good one!

When TFR weighed in before the Wimbledon Common Time Trial 5k, he weighed around 100 kg (Saturday 23rd).

His WCTT run performance was dismal. Although he felt great around the whole course, and overtook a few people on each lap, when the clock finally stopped, it was very much the wrong side of 30 minutes... He was at a complete loss to understand why, although a bit of analysis on the Garmin Training Center software showed why. When compared with other (faster) runs around Wimbledon Common, it became clear that the run felt easy because it WAS easy... Basically, he didn't push himself hard enough - his heart rate was a good 5 beats per minute lower for the duration of the run...

So anyway, 100 kg on the Saturday.

Then his weight started to drop throughout the week, so that only 6 days later, he is weighing 3 kg less!!

So what might be the reasons for this?

1) Venom Hyperdrive!!! Actually, no. He hasn't been taking VH for a long time (and never really took it consistently... He has a stressful enough job without adding further anxiety with caffeine pills and other 'metabolic enhancers' in VH

2) Exercise? Well he's done a bit more this week than normally - a 1.5 hour bike ride (around 20 miles) on Monday, and a 30 minute run around Kensington Gardens on Wednesday evening

3) Diet? Not sure - although his lunch has become healthier (the Pret a Manger chicken salad rather than a big toasted sandwich) he has still been having a few drinks in the evening. In fact, yesterday's intake consisted of the salad, 1.5 bags of crisps, a few cans of diet coke, two slices of ryvita with smoked salmon, some shepherd's pie and two glasses of champagne. Not obvious diet food!!

So he's at a bit of a loss to explain why this is happening, but it has given him the motivation to watch what he eats more closely. In fact, he was in the office canteen this morning, where every friday they provide free sausage and bacon baguettes (and they're good!) but he went for the muesli instead.

The good thing is that he'll be hauling around 3kg less in this weekend's Nike 10k race.

Talking of which, I must be going so I can pick up my race pack!
Sun 99.1
Mon 98.6
Tue 98.2
Wed 97.7
Thu 97.3
Fri 97.1

Disappointment and motivation

Just a short post from The Fat Runner today.

>> Disappointment

I did the Wimbledon Common Time Trial on Saturday and came in at a disappointing 30 mins 1 second. There are no excuses - the groud was good, not too warm or too cold, no rain etc. It's simply down to the fact that I'm not training enough.

>> Motivation

So I've decided (perhaps foolhardedly) to enter the Nike Human Race - the 10k race which is hoping to attract 1 million people around the world. In London, the run will be starting off from Wembley and it's planned for 31/8/08.

Looks like I'll need to get serious about this training as I've only got three weeks to go from a slow 5k runner to a slow 10k runner...

Personal Best at WCTT!

TFR has set a personal best at the Wimbledon Common Time Trial.

Okay, so he still didn't prepare particularly well for it. He had drinks with a client on Friday night, and then a few glasses of wine with his wife later on.

He felt a little shaky when he woke up, and if it weren't for his friend coming around to pick him up at 0815 that morning, he might have decided not to go.

But he did so anway. The first lap went actually rather well. Lots of people overtaking him, but he stuck to his pace and felt able to push a little in the second lap. In fact, in the last 400 metres he was able to pass four people. One girl he passed literally metres from the line. The picture on the WCTT website shows that she wasn't too happy...

So, his new PB for the WCTT is 29:14. And he is very happy that finally he has broken the time he set way back last year when he first ran the WCTT.

So why does he think he did well. He thinks that a lot of it is down to the Long Slow Run. That relatively monotonous run which seems to go for ever and seems to be so sloooooowww. But it's that which builds fitness, burns calories, improves technique, and gets the body ready to run shorter distances with more effort.

So from now on, TFR is making sure that he builds a LSR into every week - and he suggests that you do the same if you're not already doing it!

TFR may not run the WCTT next week as he is likely to be in France - he's seeing whether he can take the first flight back in the morning and still get there in time...

Running on alcohol

Stupid fat runner.

He once again ran the excellent Wimbledon Common Time Trial last Saturday.

The only problem was that Friday was a bit of a big night.

Drinks with his team - 4 bottles of Becks
Pre-dinner drinks at a work recruiting event - 3 glasses of champagne
Drinks with dinner - 4 glasses of wine

He went to bed, feeling fine, and woke up feeling equally fine.

He even woke up early (after having a dream that he had woken up late and missed the run!)

He set the virtual trainer on his Garmin Forerunner to match the pace he ran last time.

He set off, although very rapidly found that he was working very hard to keep up with the pace he ran last time, despite the fact that the last time he ran, the first lap was at a very slow and comfortable pace.

So he gave up.

And has promised he will never be drinking that much on the night before a race.

He was very annoyed, particularly since he had trained during the week as well as at the weekend and was feeling that he could have gone for a PB.

Oh well, there's always next week!

Win some, lose some

As you know, The Fat Runner had a surprise last week - that his heart rate when running was able to get up to 196bpm - much higher than predicted by the many maximum heart rate formulae. This appears to prove one thing - that the maximum heart rate formulae are entirely useless when trying to understand the level at which you should be exercising.

So armed with this new information, as well as a quick look at the Runners World website to understand the ranges he should be working in, TFR headed out for the weekly Wimbledon Common Time Trial.

The Runners World website suggested that someone with a resting heart rate of 60bpm, and a maximum of 196bpm, should be running a 10k at 176-182bpm.

This seemed rather rapid, so TFR backed off a little from these figures, aiming for a heart rate of around 170-175bpm on the first lap and 175-180bpm on the second lap.

Well it seems to have gone rather well! He ran what felt like a very comfortable first lap and then was able to push a bit harder in the second lap (instead of hanging on desperately which is what he normally does).

He'll definitely be following these heart rate guides into his next race.

Now, the final sprint....

Again, his heart rate peaked in the mid 190s (so proving that the result last week was not spurious), but unfortunately when he tried to put in a second kick for the line, one of the muscles in his hamstring gave way (an obvious rip) so we'll have to see if he turns out next week or not.

Next time you hear from TFR, he'll tell you all about hamstring strain repair!!!

Can his heart rate really be so high?

TFR ran again last Saturday for the ever-excellent Wimbledon Common time trial.

He also took a friend along with him - a friend who is much fitter than TFR and runs marathons in 3hrs 15, so he wanted to put on a good show, and hopefully beat his previous record of 29mins 40 seconds.

He had been running relatively hard throughout most of the race - running between 170 and 180 beats per minute, which is rather high against most of the normal criteria using the calculated maximum heart rate for a 34 year old of 186 beats per minute (the normal calculation is 220 minus age).

For the last 200-300 metres, however, TFR sprinted as hard as he could. When he got to look at his Garmin Forerunner after the race, he was surprised to see that his heart rate had reached 196bpm - way above his theoretical maximum.

This is going to have implications on how he trains - more on this in the next post!

The Fat Runner breaks records!

Yes, the Fat Runner has broken a record! Well a personal one only, but PB's are better than no PB's.

He decided not to run in the Wimbledon Common Time Trial this weekend. It has been raining heavily in London, and the tracks which the race are held on would surely be water-logged.

So instead, after a lie-in to let the sun warm the parks up a little, TFR headed out to run his standard Kensington Gardens route. The fastest that TFR has ever run this route is 28:57. The last time he ran this route, however, he was almost two minutes slower at 30:52. And only two weeks separated the two runs - it was rather deflating to say the least.

So anyway, the time that TFR posted today was......... (wait for it) ............. 28:43 - a full 16 seconds off his PB!!

So, again, TFR being a novice (and fat) runner, is learning a lot about how this running lark works. The only thing he can think about why the previous run was so slow (and his last run in the Wimbledon Common Time Trial too) is that he had a cold. What was surprising to him was that it could have such an obvious negative impact on his running speed.

Of course, one always hears stories of top end professional athletes who decide not to compete because they've got a cold. I never really understood it until now - it would simply knock too much off their performance and even with the best will in the world they would end up dead last.

Anyway, TFR's spirits are back up with his PB!

Even after he read one of the articles in the last issue of Runner's World which stated that it was impossible to improve by only running once a week. Take a quick look on the right hand side at TFR's latest runs section, and you'll see that that is all he has been able to do. Work has been hectic. Monday - 8am to 2am. Tuesday - 8am to 10pm. Wednesday - 8am to 9pm. Thursday - 8am to 11pm. Friday - 8am to 8pm. And he's about to start work again on Saturday afternoon for at least a few hours.

So when most running magazines say "you can always find time for more running" then perhaps they don't work the same hours as TFR. Running, while enjoyable, will always come second to his wife, and will mostly come second to work too.

That said, you might see him out tomorrow morning doing one of those "Long Slow Runs" you hear are the bedrock of training....

Anyway, TFR would love to hear from you about your experiences of running while ill. Perhaps with a cold or flu, or an upset stomach or something similar. How has it affected your performance?

Heartbeat

Not an old Pet Shop Boys song, but TFR's heart rate chart from his run at the weekend. Do you remember me telling you that he thought he had gone off too quickly and that probably caused him to be slower than he was hoping for? Well he's downloaded his heart rate data from his forerunner, and the chart below says it all - most of the time he was above 175bpm, and at the end he got up to 192bpm!! So clearly the 220 minus age formula (for calculating maximum heart rate) does not work for him - it's been some time since he was even near 28 years old...

Picture of TFR from his first 5k

As promised, here is the picture of The Fat Runner. Say hi to him if you see him on the Wimbledon Common Time Trial, or if you see him training around Kensington Gardens!

First 5k race! For real this time!

Ok so it was a few weeks later than he said it would be, but yesterday The Fat Runner completed his first Wimbledon Common Time Trial!!

For those of you who haven't been to a Time Trial run before, then let me explain...

Basically, you sign up by the Friday before the Saturday you want to run. Nothing to pay. Turn up ten minutes or so before 9am on the Saturday. No numbers to pin on your tshirt. Run 5k. At the end, pick up a numbered token, and then take the token to someone with a PC near the finish line who will match your name to the token. And that's it.

And the results (and photos!) were on the website by the evening!

I'll post the photo of The Fat Runner later.

His time was 29:40. So a bit slower than he was hoping for, which he put down to starting off too rapidly and allowing his heart rate to get too high too quickly.

More details on this run will follow!