Long Runs & Gingerbread

After a rubbish first week off, this second holiday week has lived up to expectations a little better with loads of nice food, running and long sleeps. After my track flogging on Tuesday, M and I pootled around Leg 6 of the Calderdale Way by way of a recce on Wednesday; a relaxed off road run along with club mate Stewart M. We'll be both be running this with our Bingley team pairings in a couple of weeks and needed a bit of a refresher of the route. 

The rest of the week has gone swimmingly, including a great return to some long running this morning, 17.5 miles clocked from home along the snow free roads in Ilkley. I managed 2 x 2  mile tempo intervals sandwiched in the run and felt pretty strong despite the frustrating loss of fitness these last few months. It's just so good to be running pain free again, I'd almost forgetten how enjoyable running is when you've no niggles. This afternoon was spent rustling up some  post run fuel; home baked cakes for a bit of cosy weekend indulgence. I have a weakness for Starbuck's gingerbread loaf at this time of year, it's absolutely gorgeous and I found the recipe online. So naughty but very nice.

What Lies Beneath

Being all excited at two weeks off and only running/sleeping/slobbing to focus on I think I must've gone and jinxed myself. After a fine session at the track on Tuesday I was feeling very frisky indeed and ready for some serious training this week. All was going good, including the guilty pleasure of an afternoon trip to the cinema on Wednesday afternoon. I think the stop off at Ikea afterwards was the killer blow; the sofa bed purchase just finished me off. Shopping during holidays is really not good for you.

I've since spent the rest of this first holiday week in bed with some kind of sicky flu. Activities have included sleeping or shivering with some time slumped on the bathroom floor staring at the toilet bowl. I've literally done nothing else (except gawp at the telly, including the bonus showing of Close Encounters last night. A very sentimental weep-under-the-duvet kind of film). I now feel like a major space cadet and look all bambi-like trying to get up and down the stairs. I'm over the worst of  the lurgy now I think. I'm hoping the wussy wobbles will pass in time for me to get to the track again on Tuesday. I'm going insane with a duvet overdose; I need to breath some proper fresh air and see some sky. Poor M, he's had a dull week. 

On the bright side, local running mates will have noted some fantastically fast 10K times logged today at the Abbey Dash. Well done to all, including fellow blogger Tony over at Chasing Pavements. A brilliant run.

A Ritzy Weekend

The weekend kicked off in great style with the arrival of my fab new kit from Brooks. A boxful of running goodies included new trainers, track spikes, some very cool training gear and my extra spangly Brooks race outfit. I've even got some podium wear; a rather fetching Brooks retro bomber jacket, made for looking one's best at those all important presentations. Feeling super stylish I laid out my neatly folded running goodies ready for the early start on Sunday.

Saturday was also treat filled; a belated birthday trip for M to the Ritz for afternoon tea provided a much needed carbo-loading opportunity. The short journey via Waterloo Station was followed by a suspenseful cab ride for M. We arrived at the Ritz in our best frocks for a proper afternoon tea. The outing promised unlimited supplies of perfectly cut sandwiches, fresh cream scones and the most beautiful cakes my eyes have ever seen; all of this in the most sumptuous Art Deco surroundings.

I sipped my Assam from lovely bone china tea cups whilst M attacked the cream scones. It was surprisingly filling; the four of us only making it through three tea stands before we were well and truly beaten! I was secretly wishing I'd prove to have better endurance on race day. A walk via Trafalgar Square burned off a bit of cake before we turned back for home and some pre-race resting up.

At 6am on Sunday the alarm sounded and we wolfed down our improvised and unappealing hotel room breakfast; I never fancy eating with a nervy race tummy but the race made it all the more important to force down the fuel. We set off early with Old Man Teasey as our support and arrived at the race start in plenty of time.

The Tempest 10m and Spitfire 20m are combined races sharing a 10 mile loop starting from Dunsfold Aerodrome. The course loops through undulating country road before turning back onto pancake flat airfield at miles 8 and 18. I wasn't quite sure what kind of warm-up to do on my first 20 miler but it was nippy and breezy and my ultra sleek Brooks kit lacked any cosy feel. After some delay we were off to a fast start but the advertised course was unexpectedly undulating and windy, making pacing tricky, particularly with a mix of 10m racers in the pack to add to the racing confusion.

There were no ladies to be seen as I settled in with a couple of blokes; a brief chat reassured me their plans for sub 2.45 marathon pace was about right. I'd spotted M up ahead and tried to avoid any chasing. The race pace was surprisingly laid back and relaxing, very different to the usual experience of lung-bursting and eyeball-popping hard work over 10k. I ran strong as the miles ticked by eagerly until mile 8 and the turn back onto the airfield; the windy blast nearly ground me to a halt.

A battle over the next mile or two saw me eventually wave a big 'well done' to M on his fantastic second place position at the 10-mile finish. I ran on to start my second lap and was by this time feeling a wee bit lonely, having left my racing company behind. I pressed on into the wind and kept on clocking my miles; the pacing was all over the place. The going was good but getting noticeably harder as the wind still blew and my legs remembered all the hard work they'd done this week. By mile 17 I was starting to tire and braced myself for the final windy blasts up to the finish. The wind seemed to have gained in strength or else I was that bit weaker, but once again my pace plummeted as I battled against the tormentor, focused and determined on the final push.

I came to the finish having run the last 12 alone, placing 9th overall and winning as first lady by a healthy margin. I was chuffed to have survived my first 20M race relatively unscathed and enjoyed the comfort of being met by M and his Old Man over the line. A good race result I think. The final time of 2:06:21 saw me average 6.18 over a fairly tough course. I'm happy with that, as was M with his run after a tough training week; our first and second places got us both in the prizes, though sadly no presentation was to be had on the day. I'll have to save the new outfit for another time. Results here.

Scaley Horrors

M discovered something very disturbing this morning. We've been smugly celebrating the shedding of the pounds as we scoffed our way with unbridled fervour through endless tubs of B & J's ice cream, giant home-made pizzas, plate-loads of post-race cake whilst that flashing digital display has pretended to be more friend than foe, announcing how light and lean we are each morning with its reassuring LCD blinks. We'd even talked ourselves into feeling slim.

Oh what fools we've been! I am gutted to say that it's all been a complete sham! JUST ONE BIG LIE. We'd even been getting a bit worried as M seemed to be losing the pounds at an alarming rate. An unhealthy rate at that. This morning was just a step too far, that evil spin doctor of bathroom scales tried to pass off that yet another kilo had been lost overnight. M stepped back on to double check and yes, another kilo in the space of 20 seconds! Suddenly the shared delusion came crashing down around our ears. We were horrified at the deception. Since purchasing a replacement this afternoon I've discovered that I am in fact 5kg heavier than I thought and M has gained 8kg. Imagine the horror. We are now counselling one another to cope with the news. More of a blow is the realisation that I can't continue to scoff my way through 4 tubs of B & J's every week unchecked.

Tonight we punished ourselves with a semi VO2max session, some 400s at the track with short 45 sec jog recoveries. Times were good again and M, continuing to build up his speed and strength, ran well. We're both ready for a racing weekend, M in the BMAF XC relays and then a trip to Warrington for me on Sunday. An easy week until then, holding off on both the miles and calories.

Before & After

The more shrewd readers amongst you might have noticed the recurrence of naughty home baked treats featuring in my posts of late. Well, I've been at it again. This time bread shots (little buttons of dough filled with tasty treats like pesto, melted cheese & salsa..mmm) and Figgy tarts with a yummy marzipan centre. They've not gone in the oven yet but they look quite pretty in their pre-baked state...
The onset of my baking fever might 'bear' some relationship to a return to proper running after an easy summertime and a couple of weeks ease down. Today marked the return of the long run and with it the excuse to get my rolling pin out. After the track visit yesterday I stayed with a sensible plan today and ran the nearly 17m at a very steady pace, and was glad I had when faced with the rather long hill from miles 5-7. Felt good despite it being quite a few weeks since I ran this distance though I'm ready for my massage tomorrow night; a role play as client for fellow masseurs-to-be.

Frankenstein Pizza

A few tough days are finding out this fair weather blogger. The working to pay for stuff lark is also demanding more than its fair share of Runningbear's time. So, what a relief to be weekending and with that a return to some some proper training and track work. The running week has been a cautious and steady one after the HM race last weekend. I still remember what happened to my legs the last time I attempted hills reps after only four days recovery. M-A-S-H-E-D.
So, lots of easy and steady runs until a trip to Seedhill track this morning for a half session to inject some speed for the large number of short and scary races coming up, starting with the Northern Road Relays next weekend. M & I planned 8x400m efforts with 45s recovery, sandwiched between an easy paced jog around the local park. The reps were pleasingly a bit faster than a month ago. I'm keen to maintain the track work in the coming months as it serves as such a reliable measure of fitness, both endurance and speed and is one of the few objective ways of gauging development.

So, I feel I've earned a slap up treat tonight and have been kneading my way through some home-made pizza dough this afternoon. Not only that but I'm going for a deluxe stuffed crust to please M's cheesy tastebuds. This is purely a home-made experimental effort so is likely to come out as some terrible mess in the oven. Anyway, toppings will include; tomato sauce, lots of meat for M, spinach, mozzarella, Portabello mushrooms and a lovely eggie on top. Mmm. Am droolling at the thought as I type. Great fuel for tomorrow's return to the long Sunday run in what feels like yonks. Will be thinking of our mates Tricky & Kevin O at the Sutton 6 - go get 'em boys ;]

Excitamondo!

What a weekend of eating treats! The well known supermarket chain T**** are selling Ben & Jerry's at half price! I have never eaten so much ice-cream over one weekend; having now worked my way through a pot of Phish Food, the Baked Alaska and now the Cherry Garcia. It might even be a world ice-cream scoffing record. Its been heaven.

The gorging on ice-cream has now led to guilt pangs. I've been repenting by making a mountain of hummus with my hard won food processor; my ladies prize from the Burnsall 10m. What a proper domestic goddess I am. The home made hummus is gorgeous but there's just a mountain of the stuff and I don't think I'm gonna work through it all. Does it freeze well I wonder...

Anyway, I need some distractions from the continuous temptation to bolt out of the front door for a sneaky run. Have only done an easy 5m today after a very well behaved weekend and am just counting the days until I can get back to some proper running. To add to my restlessness I got a very exciting call yesterday; I've been asked to run in the regional squad in two weeks time at the Nottingham Half Marathon. I'm sooo chuffed! But also a bit torn; M & I had planned a return to the Yorkshireman this year. But, the chance of a Yorkshire & Humberside vest is really exciting, I'll travel down with the squad to the hotel and race on Sunday. This feels like too good a chance to miss; I guess as a Vet I'd given up on the chance to do anything like this. So, looks like an unexpected trip to Nottingham might be on the cards.

Mrs Blobby's Blog Hols

You might be picking up that I'm feeling a tad guilty after neglecting my blog this week. Life has just been too hectic! How do I find the time to work!? After a nice and easy ramble around Riffa Woods and a spot of lunch chez Jamil P on Monday, M & I made the trip to Nelson for our weekly VO2 session on Tuesday. The session was 8x800m and felt tough in the usual Lancs wind and rain but we stuck to the plan and managed to squeeze out pretty even times; all the reps were nicely within a couple of seconds of each other despite the painfully short 90 secs recovery. By the evening I felt I'd earned the massive blow-out curry, our second social in as many days in the charming company of Mark I. I ate enough for the three of us but then well and truly paid for it all evening with birthing pains into the wee hours.

So today, an easy 5 near home helped to quieten the curry hangover before a trip to Maggie for a (not very relaxing but much needed) leg massage and then coffee and cake with another running pal in Guiseley, Julian M. A lovely couple of hours spent it was too. But where will my gluttony end...? We have two more dinners lined up with friends before this weekend. I'm gonna have to diet like crazy from Saturday if I've any hope of squeezing into my running shorts without cutting off a blood supply. I've grown a second chin and third belly in 72 hours. Lots of running next week is my only chance.

A Lidl Piece of Heaven

Have just sat down after a huge and delicious lunch; well earned after a hectic morning at the track. My plan this year was to build up my speed over the Summer (ready to attack the cross country season in the Autumn) but this plan has had its ups and downs, mostly downs with all the time out trying to get the mojo back. Anyway, since little miss mojo returned I've been doing my best to get in the VO2 sessions as much as is healthy for these 36 year old legs.

I was very grateful for M's company this morning. This was his first track session back after the op and the niggles of his sore tummy holes made by those pesky surgeons, (the holes got a bit infected so he's on extra strength antibiotics). He ran amazingly well and seems to have lost very little strength or speed over these last few weeks. We both repeated the session last week; 8x600m reps but with a shorter recovery (60-75 secs). The reps felt tougher this week for me at least, as was supported by my rep times which were a bit down on last week. I'm not stressing about it though, the recovery was much shorter and I've had a heavy week of mileage. I was also rather reserved in my pacing today, being wary not to push my luck and run too hard after a tough training week & I also need to save a bit for tomorrow's long run on the canal.

Speaking of long runs I've found another gem for refuelling. I dragged M via Lidl in Nelson on the way home for the usual stock of german sausages (for him), chocolate milk for me and a hunt for a new treat. It was a bonanza morning; these caramel wafers are a heavenly delight and perfect for a post track refuel in the car. They're not too crumbly and with a nice chewy (rather than oozy) caramel layer to really make your mouth water, if you like a snack with a bit of bite and texture that is. Runningbear is very happy with the purchase though I'm now wondering anxiously if the stock is sufficient to cover the week; particularly when M has also developed a taste for these fine treats. They keep calling to me from inside the naughty cupboard, what's a girl to do...they certainly top Tunnocks for any fellow wafer fans out there.

Chocolate Pillows

I've not been completely honest with you dear readers. Since my trip to Lidl on Saturday I omitted to share a full and frank account of my shopping sins. In addition to the choco softie restock and my weakening for a bag of chocolate bears, I also came across a new and very naughty cereal; Nougat Pillows. These have to be the baddest cereal ever made. They are literally Nutella type chocolatey goo wrapped in a nice and crunchy chocolate pillow casing that doesn't go too soggy even after sitting in a bowl of milk for a few minutes. They are heavenly. I've been telling myself all weekend that they are the perfect post run refuel. The box comes in a giant size and each chocolatey pillow alone must weigh in at 10g each. There. Feel much better now I've confessed. I've nearly finished the entire box bought on Saturday; I just can't stop dipping my hand in for a dreamy chocolate pillow every time I stick the kettle on.

To balance this food fixation I did a couple of runs today. Serious I know. I did a short one; 4 miles at recovery pace very early this morning before work. The morning was glorious and I was already wide awake from 5.30am. The early run made tonight a bit easier as the general fug of heat was less than inviting after work. I managed another short loop around the village tonight which felt hard work in the heat. Averaged 7.13 over the 5 bringing my total to 9m today. Just enough to justify that second handful of choccy pillows with my cuppa. Why is naughty food so tasty!?

Ruby Slippers & Chocolate Bears

Wow. What a glorious day. Feeling a bit guilty that I didn't post yesterday but was wasted after a terrible night's sleep, (very weird dreams Thursday night). One bonus was the arrival of a belated birthday present (yes, I am a spoiled princess). My new ruby slippers are here - I love these trail shoes so much I wanted another pair. Was also suffering from a general end of week poopedness that led me to feel an early night to bed was the better option. Glad I did as needed all the shut eye I could get for this morning's trip to the track at Nelson.

76yudes (Dilly just typed that walking across my laptop! He's a little boy genius cat - just have to work out what it all means; no doubt some feed me/stroke me type cat hint). Anyway, I planned a sort of half a speed session for today which I hope to maintain in my weekly routine for those non race weeks to try and get the zap back in my stride - I feel like a great Yorkshire pudding on the track at the moment. The session was tough in the warm weather and the usual wind blowing up the back-straight made it hard work but there was great company in the vicinity. Was very surprised and chuffed to see club mate Mary W. She is looking awesome fit at the moment; she seems to have a 12 pack compared to my pudding and is clearly fit, fast and strong. Had a good catch up and hope we might collide (not literally) at the track again soon. Also had nice chats with some local guys from Blackburn, one vet who was particularly awesome to watch running his 200s. Made me feel like I was walking my efforts as he repeatedly soared past me on the final 100 straight. Nice bloke and clearly very speedy.

Anyway, ran an easy couple of miles warm up and warm down and completed a set of 12x300 with a jog 1min recovery. Ran pretty hard but controlled; reps ranged from 54-60 though the slower times were the earlier reps which fits with my usual pattern of needing a bit of a warm up at the beginning. The nice Blackburn bloke took pity on me and ran the last one pacing me round so I squeezed a good final finish though no doubt slowed him down a bit. Nice gesture though - this running lark can be very friendly and supportive. I came away glad I'd made the effort and called by Lidl on the way home to pick up some German treats for M; he's been recovering well but was feeling a bit under the weather today - hope it's temporary and am sure the mountain of Bratwurst I bought home will cheer him up. Also had a treat buying frenzy and stocked up on choco softies and came across a new treat; some chocolately bears. These were a heavenly accompaniment to the special sporty science drink I've formulated; my chocolate milk which I guzzled like a greedy guts in the car journey home. A demain.

Windy Battles

I set out grumbling under my breath tonight after the windy battle home from work and the threat of rain clouds overhead. Had planned a nice ‘n’ easy run off road one but changed my plans with the weather threatening to make tonight’s run unpleasant. Opted for the Nesfield loop from home instead and it proved to be a toughie with the strong winds blowing me backwards down some of the climbs en route. Felt a bit niggly in the quads so shows I worked quite hard last night. Managed to average 7.10 pace over the whole gusty run.

Have now researched my new forerunner calorie calculator and it would seem to be as accurate as can be. As much as I’d like to think I’m burning all those calories on my long runs the painful fact is I’ve been relying on a very blunt instrument for far too long to measure my possible cake capacity. I've found a link explaining the detail in frightening scientific terms (just in case there's a soul on this earth who might be sad enough to care about these things as much as me). It would seem I need to be running a bit more often to justify that amount of cake and sconey food stuffs I generally consume. Oh well, was planning to up my mileage anyway. Bring on the baking action...

Champions & Shiny Things

Just a quickie to report on the trip to Sutton Park yesterday. Bingley ladies are now the new V35 British Champions! And what a day it was. In a context of continual worry for M and his health, the event at Sutton Park had to work hard for my attentions. The day proved to be more than a little intense with its own dramas. The fact the club managed to get any teams out was a minor miracle with the number of injuries and members crying off from the event at the last minute. I'm glad I'd made the trip down and M was gutted that he'd missed out; he was really looking forward to his first run out in a Bingley team. The boys still did well with Tricky running strong despite tired marathon legs and a 5k still lingering from Wednesday. Kevin O also did a fine job of impersonating a V35 and pretending to be M on the start line. The ladies however, did us all proud. Helen L ran the first leg securing us a solid top ten position, nicely held on to by Ruth W on leg #2. At this stage we hadn't dared to hope to be in medal contention. I ran cautiously from the start knowing much of the route was uphill but managed to pull back several places on leg # 3 to get us into gold position handing over to Sue B, who then maintained this brilliantly on the final leg despite still recovering from a cold. The course was hilly and exposed to the elements but never dull. I really enjoyed being part of a lovely team and now have some nice shiny things to show to M to put a smile on his face.

M is stable and in much less pain but the day has been a draining one; waiting since the early morning for news of when he'll be taken into theatre. Between visiting hours this morning I managed to get a 14 miler in with the bubbly Josie H for company; the run was a great pick me up and helped to ease the tension a bit. I was grateful to be able to see M for an hour before surgery tonight just for a last minute cuddle. No real clarity yet about what might be the problem as it could be a number of things; exploratory surgery will hopefully get to the bottom of it all.

Can't wait to have him home and am hoping I can sneak in to the ward late tonight to say goodnight. It's all come as a bit of a bolt from the blue. I guess we're never quite prepared for these things. Poor M's been NBM for the last 36 hours. I've taken a choco softie supply for his bedside though this might be sheer torture until he's actually allowed to eat anything. He's being very pragmatic as always and viewing this as a chance to reach his optimum race weight...fingers and toes are all crossed that he'll back with me tomorrow.

Thinkin' of you darling M X

Seemingly Irrelevant Decisions

Had my first blog night off last night. Was feeling a bit fed up and at a loss for what to write. Miss mojo is still on holiday and am fed up of reminding myself about it. So, thought I'd write about something pink and fluffy to cheer things up around here. It will come as no surprise to those who know me that I've piled on a few pounds in the last couple of weeks. I rather like my food though part of the problem lately seems to be my seemingly irrelevant decisions when making baking purchases. For instance, today I called by the supermarket, a last minute stop for a Saturday paper and a lucky dip purchase. Inadvertently, I walked down the baking aisle and stumbled across a bag of mini marshallows. After pondering the purchase; plain white or the mixed pink and white; the two colour schemes stumped me. Then I noticed on the shelf underneath a supermini version of marshmallows. These were double the price but much more suitable for use as sprinkles. This delayed me another 3 mins as I calculated the additional costs for the rather cutesy size and packet. After 6 minutes of pondering and evaluating value for money and potential uses I opted for the mixed variety bag at £1. Of course, these were just to be kept for future baking creations or even for the odd mug of home-made hot chocolate. I dutifully tidied them away to the baking cupboard, near the front of course, so I didn't forget they were there. Anyway, tea time came and hunger set in and as time ticked by I was feelin' somewhat peckish. The seemingly irrelevant decision to purchase these little pink and white pillows of sweet perfection was fully exposed in all its ugliness as I gorged on the bag, trailing guilty, floury fingerprints in my wake around the kitchen. This is not the first time I have seemingly purchased a devilish item disguised as a baking provision only to feed in a frenzy when visited by the sweet tooth fairy. Don't know how many bars of cooking chocolate have fallen foul of the same fate.

Anyway, am 5lbs heavier than a month ago and very determined to start burning away these love handles soon. After a search for graphic illustration of my sugary sins I also came across some interesting alternative uses that might inspire readers out there to get creative.

As for running, did an easy 6 today, same planned for tomorrow somewhere lovely and green underfoot. Have decided not to race Rothwell or anything else for a couple of weeks now and just enjoy the time off. Not too much of course. Just until the marshmallows have all gone...

"When you have learned something. That always feels at first as if you had lost something." H.G. Wells

After the last couple of weeks of making some attempt to ease down and overcome this 'under recovery' thing I am trying my best to take all the learning I can from this experience and take a proper break, (though really dunno what possessed me to do that idiot 5k on Saturday). Now I'm facing recovery week #3 and not feeling much better I've decided I'm gonna have to really take this resting thing seriously. So, today I have not run.

Yes, you've read that right. I have not run.

I've actually had a day off. Gulp.

This is my first day off since god knows when (sometime 2008 I think). This is a major deal given my unfaltering commitment to pulling on the trainers everyday. So, hope readers are proper impressed by how sensible I am being. To occupy myself I have instead opted for making a fuss of M tonight. He had a bad dental appointment today (his worst nightmare) and then had to venture out into the rain tonight to splash out 4x1mile efforts at the track all on his lonesome. So, am preparing his favourite tea, sausages with mash and gravy. Hope it'll be a comfort after the hell of the dentist and slogging his guts out without the runningbear to keep him company. So, will try not to turn all mental with no run in these legs for my first rest day in a long, long time. I feel all funny and guilty. RHR 39 this morning. Might treat myself to a short run tomorrow.

A Runner's Chicken Soup

After the painful throes of yesterday's running reality check I'm starting to resign myself to taking some real time out of the cut and thrust of competitive running to try to get back to my running roots. RHR was 45bpm both yesterday and today so seem to have taken a step backwards in recovery; the time trial was a bit of an error I think. But, on a positive note ran a lovely 10 this morning in the glorious spring sunshine. Had for a change the sparkling company of M and the ever-young Jamil P who came to visit for a breezy session around the Strid, adding an extra mile for good luck. Lots of chat about running, life and running - I was quickly reminded of how annoying and whiny I sound at the moment. I think to avoid this continuing I need to keep doing runs that I enjoy, at a pace that feels right on the day and make the most of the spring sunshine. The runner's equivalent of chicken soup. Those around me seem to think something's messed with my head but the inside bit of me feels okay, am loving my running it's just this wobbly old fleshy outer bit that won't work properly. Another week or two then. Hope I can relax and enjoy the time off rather than fret and frown about why my flippin' ugly legs aren't working.

We were too hurried to make the most of our post run cuppa and I had no time to bake this morning to offer Jamil a slice of anything fancy, though he did enjoy a choco softie treat (our last one), I'm a poor hostess I know, the shame of it! We grabbed a few mins to check out some FLM results before rushing out to meet the parents. FLM is such a big occasion for many club mates and friends this year, hence some naughty under the table action at lunch (texting that is). Though not all today's runs went as people had hoped I'm looking forward to hearing post race reflections.

Came home having eaten far too much again so had resolved to not do any baking until I happened across some blackberries in need of a pastry or cake overcoat. So, rustled up some muffins in the end. They're not too naughty and will provide a snack supply for work next week, if they survive that long. Anyway, chin up, some enjoyable running and muffin eating for the week ahead.

Magic Rice

After some pleasant mooching about Waterstones on the way home yesterday I decided I was overdue for a splurge on books. I generally try to stay clear of such shops as it's not unknown for me to disappear into a book browsing worm hole; wasting hours peering between the shelves only to be later found in a state of mental paralysis more commonly known as shopper's block. There are so many books in the world to be read... Anyway I came out empty handed and then repeated the experience online. After wading through the used book deals on Amazon and feeling peeved at the profiteering postage costs I was chuffed to find some real, proper bargains at Waterstones online shopping site - they're offering free UK delivery everyone - so get shopping! After lots of browsing and adding far too much to my virtual basket I have plans to purchase Murakami's running book, one I've had an eye on for a bit and several other novels I'm overdue to read. Waterstones are not only offering free postage but healthy discounts on many top titles; pure heaven to book lovers out there. Remember you also get the bonus pleasure of a parcel on your doormat to welcome you home from work. Have got another new bread book on the way; one can never have too many baking books to play with. As a further treat for you, I've added a gorgeous photo. Hope the discerning amongst you will appreciate the lovely works of Michael Kenna. His landscape prints are an inspiration - would love to spend my days taking photos like this.

Have some magic rice on the go for tea with lots of healthy veggies as both M & I are likely to develop scurvy soon, particularly if we don't snap out of this week's lazy selection of suppers; cereal, or toast, or cereal. Hope readers are suitably impressed by the rainbow of healthy veg on tonight's menu. Anyway back to more running stuff. Another treat - allowed myself a whole 8, yes 8 miles for my run tonight. Ran at a very easy pace just under 8 min/miles again but felt a bit more bouncy and relaxed than at the weekend. Another short one tomorrow before a nice run on Saturday and an amble over to Skipton on Sunday to shout at some mates running the Tri bright and early. RB is so far just about coping with the training cut down but for how long...

Lemony Leftovers

A very chilled and lazy Saturday it was after waking with a slight hangover from over indulging last night. Too much lasagne, too much cake, too much coffee, too much wine...it felt great to have the weekend ahead of us and some lovely company to complete our Friday night. Today's been very lazy with a bit of a snooze after lunch and an easy run around Fewston & Swinsty this afternoon under blue skies with our legs out in the warm sun. It was 7 in total at a very pedestrian pace to recover from the efforts of Salford yesterday and in line with my planned ease down for the next week or two. After reading more about the problems of over training/under recovery it seems wise to try and lay off for a bit according to the wealth of advice on the subject. This is the most challenging of decisions. I'm telling myself that if I invest in being cautious & sensible now then hopefully I won't lose quite so much time later by trying to work a tired body too hard.

Have happily spent the rest of today eating up left overs, lasagne is always better on the second day. Warmed up the lemon torte too for a naughty flourish, this is a simple & fab recipe for a really moist and quite healthy pud. Plan is for a relaxed trail run in the morning hopefully under more sunny skies. More of the same next week, keeping the mileage down with no hard sessions and hopefully the twinkle will be back in these old toes before you know it.

Coachin' 'n' Poachin'

After the last few weeks of feeling like a blobby heffalump dragging myself around the track I was sorta dreading today's stab at another effort session. Regular readers will be familiar with my quotidien grumbles of a general lack of spring and speed in my running at the moment. This is all the more worrying with the start of my 10k racing phase due to commence this week with the Salford event on Friday. Think I'll be lucky to be running under 36mins at this rate which is disappointing after my efforts since Xmas. I seem to be well down on my times from races earlier in the year and general pacing in efforts and interval sessions seems to be reflecting this too. It's pretty challenging to try and take a step back from it all and not feel increasingly frustrated with the strange sensation of getting slower the more I train - not sure what a coach would say other than perhaps I need a break. I'm trying to avoid the idea for now as that feels a bit drastic, especially when I love running so much and cope so badly without my daily fix. Anyway, will give it another week or two before taking any decisions, would like to save M the horror of living with me whilst I'm not running, it could get nasty.

Session tonight was slightly different than planned with some intervals moved forward to allow a bit more recovery time up to the race on Friday. Instead of a drive to Nelson we opted for a grass session; 6x3mins with 2mins jog recovery. Though it wasn't a full on session it felt testing enough. I made the strange decision to wear my Mudclaws too which left my toes feeling rather sore and crumpled - really not sure why I did that but must remember not to do it again.

The upside was coming home tonight with a feeling of having earned my bubble bath and a comforting supper. Used my new poaching 'pods' and had eggies on toast (inspired by Kate - kindred spirit in all things edible). They came out in a perfect dome which is very pleasing aesthetically and marvellous for ensuring a good, even coverage on your toast. Recommended purchase to poaching fans. Anyway, a pleasing and well earned supper : d

Beheaded Bunnies & Chocolate Cars

Today's track session was always gonna be a bit testing after trying to give myself some space to recover this week whilst judging the right time to return to some quality training. I think this morning was just a tad too early for the come back. I set out to do a track session of long intervals; 3x2k efforts at 5k race pace mainly to avoid too much stress on the old pins. As usual we arrived at Nelson to find hurricane winds blowing on the bends and back straight but accompanied today by heavy grey clouds threatening to rain overhead - oh joy. Anyway, tried to attack the session with 'I am a warrior' type self talk; ready to work hard. It was a disaster from the start. After planning 400m splits of 82 I ran well above this in the first 200m - I felt like a flat footed blob, with no spring or zip to move myself any faster than 88s. Can't quite believe how slow and unfit I feel. I guess this is just another attempt by my body to tell me to back off. Decided to called it a day after 2 of the 3 efforts I'd planned and listen to how tired my little legs clearly are. I think these kinds of days are when this sport challenges you the most. It would be very easy to come away feeling low and frustrated about my state of fitness after a really strong start to this year. I'm learning more and more about myself and the need to be patient and try a bit harder to understand why my body is reacting in this way. Will try to keep my chin up, remain focused and give myself a bit more time to get my shake 'n' vac freshness back.

On the bright side we were jubilant to discover that our dwindling Choco Softie stores could be replenished after our trip to the track today. Very conveniently for us there's a Lidl only a stone's throw from Seedhill track. This is currently my favourite shop for discovering new and surprising, pan-European delights including a vast range of German cakes & sausages, Italian meats, unusual pasta varieties (red wine, truffle flavours) to more unusual food wonders such as Mexican Tequila & Lime ice-cream. They sell the strangest variety of wares including waffle irons, running jackets and bargain boxes of langoustine. I love the place. Anyway we've topped up our goodie cupboard and I cunningly smuggled some additional chocolate treats into the trolley, including some very pleasing chocolate cars and Easter bunnies. I have already beheaded 3 of the cute chocolately shapes with eager ferocity. Maybe I should approach Lidl for a sponsorship deal. The Choco Softie is an athlete's dream, providing a good balance of eggy marshmallow protein with a thin and crispy choccy carb coating. Sorry.. carried away again there... back to the running; ran 7 in total and plan a nice steady one tomorrow. Might even venture a clamber up to Roundhilll for an off road adventure if M's up for it.