2013 Review of Aspirations

This year has been one of focus, and of meandering wanderings. I set out with eight goals, as follows:

#1   Run 10km in under 50 minutes
#2   Run Glossop to Hope in under 3hrs 45mins
#3   Run Herod Farm fell race quicker than last year's race.
#4   10 chin ups
#5   Box jump onto big box
#6   Complete my Walking Group Leaders Award training
#7  Successfully achieve my Walking Group Leaders Award
#8  Handstand press-up

These are my thoughts on each one in turn:

#1   Run 10km in under 50 minutes
I achieved this one much quicker than I anticipated, at the Salford 10k race at the end of March. Woop Woop. The lasting memories of this are that 1) I needed to do a decent amount of speed work and dedicated training to be quick enough; 2) It Hurt. A Lot. And continued to do so for some hours afterwards. I reckon that the residual lung capacity most of us don't ever tap into was well and truly expunged from me; 3) I didn't need to do any more road races, this pleased me lots; 4) I'm never going to be really quick, but with focused blocks of training a decent mid-pack time on the flat is possible.

#2   Run Glossop to Hope in under 3hrs 45mins
This hasn't happened for various reasons. The main one being that I never quite got enough umph to just do it. In my mind I was planning to do it late summer, around the same time of year as last time. We holidayed in late July in the Alps, came back and then work took over, weekends were busy with other things, long runs happened and I moved the target date. Then it just got too wet underfoot, and while I'm no where near a fair weather runner I don't want my repeat of this route to be in total opposite conditions slowed down for sure by the bog monsters on Brown Knoll. Excuses I know. I have had a serious talk with myself over this one, and about the additional challenge I set part way through the year which was to run the Edale Skyline route. The latter was to be a long run over Christmas, no illusions of a fast time, but then the lurgy struck me down from Christmas Eve until last weekend. I've moved this onto next year's targets, but more on that in a later post.

#3   Run Herod Farm fell race quicker than last year's race.
I'd like to say I easily achieved this one, and on numbers alone it appears that way. Last year I ran the race in 40:12, this year 39:17. Happy? Yes. Easy? No. With about 350m ascent in two big chunks of climbing over just 5km, any race with that profile would never be easy. I'd spent a lot of time training on uphill reps, so when geeking out over the stats after the race I was disappointed to find I'd made up most of the time on the descent section. Oh well. Maybe I need to do more downhill reps to get quicker uphill?! I'll be on marshalling duties in 2014 for this Glossopdale Harriers club race, and that will suit me just fine. I've broken the 40min barrier and beat last years time; I'm happy with that.

#4   10 chin ups
Big fat Fail on this one. Things came and went, excuses racked up. But basically I didn't have the focus and determination to keep the momentum up on the specific strength work that I need to do for this target. I've got this one down for 2014 and am determined to get there. I've been learning about short, medium and long term goals so I've got this one nicely broken down into chunks of training. It all starts today with a new programme of stretching, isometric scapula work and lots of heavy lifting. More on this one to follow.

#5   Box jump onto big box
Another one not reached but I have done a fair amount of plyometric work. I'm not bothered that I didn't get this target; having good hip mobility, good back flexibility and a strong core are more important. I'll be working on those aspects much more next year.

#6   Complete my Walking Group Leaders Award training
I did this and got good feedback, giving me the confidence to go on and book the assessment days for early May. I also attended and passed a two day Wilderness First Aid Course which is a required component of the WGLA.

#7  Successfully achieve my Walking Group Leaders Award
Tick. The assessment was good, nothing I didn't expect or couldn't deal with quite happily. Since qualifying I've worked out on the hill several times teaching others about navigation, hill skills, and private guiding routes around the Peak District. I really enjoy working outdoors, teaching others how to be independent, confident with map reading and being safe in what can often be challenging conditions. There's a bit more about my guiding work on this page.

#8  Handstand press-up
Another target not acquired, another one I'm not bothered I didn't reach because the intermediate step was far more important and rewarding for me. That being, accomplishing the skill that had evaded me until this year - the handstand. I was really really pleased that I ticked this one off, so pleased I did a little gleeful dance around the gym. Have a read of this post here and you'll get what I'm talking about. I'm now confident enough with handstands that I can quite happily just do one without too much thought. See, the impossible isn't actually.

And so that brings me to the end of my review of my 2013 Aspirations. I've been mulling over targets/aims/resolutions/goals for 2014 for the past month or so, formulating a list. What I've ended up with is more like a calendar of events, things I'm aiming for and dates to tick them off by. I've got a plan for my longer runs, a few races I will enter and some others I fancy and may do. There's a few other challenges I want to do as well and a block of study/learning to fit in before April (more on that one later too!).

I got a sticker!

That may not mean a lot to some. But to those in the know, they will be smiling with me because what it means is that I have passed the assessment for the Walking Group Leaders Award. I'm therefore qualified to lead people out in the hills. First step is joining MTE which I've just done, insurance will get sorted this week, then I'd best get my thinking cap on and work out what I'm actually going to do with it!!

Just a quick update on my 2013 Aspirations given I've just completed #7:

#1   Run 10km in under 50 minutes: Achieved at Salford 10k race
#2   Run Glossop to Hope in under 3hrs 45mins: plan to do this late summer
#3   Run Herod Farm fell race quicker than last year's race. Achieved
#4   10 chin ups: ongoing
#5   Box jump onto big box: ongoing
#6   Complete my Walking Group Leaders Award training: Achieved
#7  Successfully achieve my Walking Group Leaders Award: Achieved
#8  Handstand press-up: ongoing

So, a long run, 10 chin ups, jump onto the big box and do a handstand press up all still to be worked on. All except the first is reliant on me putting in some hard work in my strength and conditioning sessions. 

Herod Farm Fell Race 2013

Wednesday evening found me helping out on the registration desk for the Glossopdale Harriers club race, Herod Farm. The wind was ever present, insistently threatening to blow forms and bank notes away (I think the gazebo did lose out to the wind later on). We held on to the papers tightly and with 93 runners registered, at the start line we (yes, I ran as well as helped out) were given the race organisers speech....and we're off...

I'd kind-of-reluctantly run this race last year for the first time. Having a couple of steep climbs in it makes it something of a challenge, and for me something to dread. Not only do I not ascend very quickly, but my downhill technique could be improved. So using last year's time as a benchmark I'd added this race to my list of aspirations for this year - I wanted to improve, even if by a few seconds. I wanted to show that all the hours of training, all the hill reps, all the turbo sessions, had all been for something. And this was the race to test myself. At only 5km it might seem like a nice short race to start the midweek races off. But then there's the 335m of ascent. That's going to hurt.

From the start: I'm No.3. Winning lady is Zoe, No.2.

Back to the race...I've been doing some of my hill reps on the first ascent so know the track well. I know where the steeper bits are, the bits where I might potentially recover a little, push a little. All the training definitely helped. I paced the first part of the first climb much better. I didn't have to walk until the farm. Great. Going well. So what if lots of people passed me. I'm out, racing and only have another 4.25km to go.

Onto the grass I'm walking...but not stopping as I did last year. The terrain levels out towards the top then the wind kicked into my lungs like daggers. I can't recover my breath across the top and am still panting like a steam train as I round the top-most marshall and head down the first descent. There's no Glossopdalers or runners I know around me. I'm running my own race, against the clock. Stealing a glance at the time I'm more or less the same as last year as I reach the bottom of the first descent. I feel stronger, if only that wind would bugger off and let my breathing calm down a bit (is that possible in a race anyway?!).

The second climb...before the really steep bit.

Across the fields, I'm so focused on foot placement on the narrow track I nearly embed myself into a thorny bush. A lucky dodge to the left and I avoid it...onwards and towards the nursing home. A sense of dread enters knowing the steepness of the second climb. I walk a bit, run a bit, keep up with a couple of runners close by. Looking up the hill I see the horses are behaving, neatly tucking themselves in to the side of the field, and beyond a string of runners stretched out, marking the route I'm about to take.

Up up up. Up up up. Up up up. Up up up. Don't stop. Up up up. Still with the chap in a blue top. Up up up. Breathe. Up up up. Where's that gate. 1...2...3..4..5......  .......98...99...100.... Up up up. This pattern continues. I reach the gate and haven't stopped. Good. Up up up. Don't stop. The blue top guy is still there. Good. Keep going. Up up up. Steeper now. Keep counting. Up up up. Up up up. Up up up. Up up up. Up up up. Up up up. Up up up. It's levelling out....oh my word I have to run now. And the wind hits me again. Breathing struggling.

Now I know it's all down hill. I open up and stretch my legs as much as I dare. My in-built fear of falling is still a stronger pull than that to let go. But I feel strong. There's someone behind me and I'm determined to reach the stile first. I get there....and beat him to the second. I made up ground on the chap in front and have to shout "I'm right behind you mate" as it looked like he was about to stall at the stile. I would have piled into him had he not moved, the momentum wasn't being totally controlled.

In to the heather I pick out the line on the right to avoid some of the ruts. Onto the tarmac. I open up, but the chap behind me goes off faster....then slows by the farm and I catch him, overtake, but he retakes me as he turns on the gas again. Tim and someone else are encouraging me on in the final 100m....and there's the finishing funnel. Great....now I can stop. And breathe.

I had glanced at my watch just after reaching the tarmac and saw the time was quicker than last year. I stopped my watch at the end and it was around a minute less. Brilliant. I've done it!!  That's goal #3 for the year ticked off. Looking at the stats at home I can see I made up most of the minute in the final descent. So it's my ascending I need to get quicker at!! Or maybe running on calm, wind-less days would help.

The full results can be found on the Glossopdale Harriers website. My time this year is 39:17 (last year it was  40:12). And here's a video from just after the start...I feature in the group that passes after 1 minute...I'm in the middle of that group with a blue buff on my head.

Thanks to Ian, Tom, Gordon for the video and photos.

Salford 10km Race

My first ever road race. 10 kilometres of tarmac round Salford. A glorious sunshine, blue sky day at the end of March and a wonderful social occasion with 16 Glossopdale Harriers on the entry list. No wonder with it being the first counter in our road, cross-country and trail championship. I'm not really expecting to score highly on this, but to be honest I probably stand a better chance of gaining points in this championship than the fell one (heavy lean towards longer races, and races further from home - neither my personal preference).

With lifts organised (thanks to John for mine) for everyone we all congregated in the registration room. My first challenge was securing a timing chip - someone had mysteriously taken mine so I was no longer going to be "154" and number buddy with two club mates. Oh well, twenty minutes later and thanks to the wonderful ladies on registration I was now "118".

There was chatter about what kit to wear, long sleeved or just club vest? Gloves/no gloves? Nothing to change for me. I knew the temperature outside was chilly, warming a little in the sun. But I'd decided on my kit, only minor change was ditching the hat owing to the addition of warmth - no icy wind I'm used to on the hill.

Next was warm up. I'd already had a foam roller session at home while I waited for my lift. This was a gentle jog up and down the road, plus some instruction from Caity on gradually increasing speed and high knee lifts.

Soon enough there's a gathering of runners in the road...we'd spied a vague line across the road but I was surprised there wasn't any "Start" sign - no timing mats either? Apparently there was a quick speech by the race starter but to be honest in the middle of the huddle I heard nothing. The next thing I knew was runners were speeding ahead of me...so I followed and quickly remembered to start my garmin.

Now, I've never run a 10km road race before. In fact no 10km race at all. Fell races are usually a random distance. So, I had no idea what time I would run. The club 10km handicap race has been held a couple of times this year but I've always been working. I've run the route which includes two hills, one that drags for 2.5km, and my time was about 57 minutes. I'm reliably informed at least 2 minutes can be taken off for the hills, so my aim was a sub 55 race. My target for the year is sub 50, but I didn't think I had any chance of getting that at Salford, and in fact would have been really happy with sub 55.

Scrawled on my hand was the kilometre paces for 55, 54 and 53 minutes. I'd decided to just run and see how I did, aiming to be under 55 so running less than 5:30 on average. Chatting to other Glossopdalers before the start I'd secured a few targets to help pull me along in the first few kilometres, just to keep me on track and stop me from running too slow. Yes I can keep an eye on my garmin, but knowing others are more experienced at pacing and have run many races before is useful.

So, chatting away to Rachel right before we start, I find I'm running alongside her for the first 500m. She's aiming for about 48. Too fast for me. But I seem to be doing ok with the pace - quick glance at my watch and I'm doing 4:30. Way too fast. I'll slow down soon. But then I wonder how long I can sustain this pace? Will I blow up before the halfway mark? So many questions. Difficult decisions to judge for a road racing virgin.

In the end I stay with Rachel for 2km or so then she's gradually pulling away from me - even with me making as much use of straightening out corners as I possibly can. Thanks to Neil for that tactic on the club handicap run. I probably keep her in sight for another 1km. Nev had also been in sight for a while but he's gone too. I'm all alone. Well not exactly but the runners around me are unknown. Times unknown. No use to me for pacing. I carefully ignore them. Not wanting to get dragged into running too fast or too slow. I need to now pace myself. There's still 7km to go. I'm astounded I've managed the first 2km at about 4:30 pace - thanks Rachel!

I get my head down and try and focus on breathing. It's now laboured and I don't dare think what my heart rate is doing. I know it's hard work. How long can I sustain it. I knew I needed to slow down or I'd have to stop so I even off at around 5min/km. The halfway point comes and goes. It's a steady drag up (not quite a totally flat course) to what will be the finish line and I knew Neil would be there cheering me on...he is, and a few others who shout words of encouragement. It works and all thoughts of giving up are shoved out. Rule #5. I'm halfway. That's my usual point in any run or race for knowing if I've got that far I can get to the end. But just how fast will I be?

At some point around the 5km point it dawns on me that I'm holding around 5min/km pace and I'm a minute up with doing the first 2km faster. Hmmm. How does that calculate for a sub-50? Just. I could just do it IF I can sustain the pace. I'm not sure. I settle again and keep working hard. Pushing not to slow down. The sun is directly into my eyes on the 6-8km stretch which sort of helps as all I can do is keep my focus on the next short stretch. I glance up to see the bends and keep taking the straightest line possible. Each little bit I etch off a corner is a bit saved. This road running lark is weird I conclude.

But thoughts quickly return to a possible sub50 race. At 6km gone I do a calculation and reckon IF I sustain around 5min/km I could just do it with maybe 30-60 seconds under. It's a big ask. My heart is beating crazy fast, my breathing is laboured and my left hamstring is sort of complaining a little. Like that, I'm about to cramp on you feeling. I stretch out my legs, tell myself to lean into the stride. There's a slight decline just after 8km coming up and I know I can stretch out a bit there, gain a few seconds maybe.

At about 7km I hear a "good running Lynne" or words similar...its fellow club mate John....how the heck did he get behind me? He's soon past and pulling away from me. But I use him to pull me along again. He's quicker than me, I push the puzzling thoughts of why he was behind me out and just try to keep in touch with him....the invisible tether soon gets stretched and I'm alone again.

I knew I needed to be at or under 40 minutes at 8km. I was just about there. That meant I needed to run another 2 kilometres at 5min/km pace. Wow. This hurts. Keep going. Use the downhill bit. I'll need it. The long straight to the finish is slightly uphill again and I knew that was going to hurt.

I round the corner at the bottom of the route and head to the finish. A chap shouts "just one more to go"....he's clearly talking miles as I'm still showing I've about 1.5km to go.

1km to go and a sub50 looks possible. Wow. (I said that a lot). This hurts. (said that lots too). Flipping heck I'm going to get under 50 minutes for 10km. Keep it going.

I know I'll have a welcoming party of Glossopdalers at the finish line...I'd counted on being the slowest in the club. And there they were....shouting words of encouragement, pushing me to the line just beyond them. Where was the bloody line. I needed to stop....there it is. Those blue mats. Wow. I've finished. Click. Garmin off and yes, it's showing sub50. Yes!!!! I just hope the official results show the same. With the confusing start and no chip/timing mats we were going off gun time so there'd be a slight difference in time. I had 49:28 on the garmin and officially its 49:30. I'll let them have 2 seconds. This time.

Here's my split times:

1	4:30
2	4:35
3	4:53
4	5:00
5	5:08
6	5:11
7	5:06
8	5:08
9	5:02
10	4:52

The moments after finishing are a blur of timing chip removal, drinking icy cold water, seeing club mates, congratulations hugs, and a growing sensation of feeling sick. That didn't wear off totally for about 5 hours. Then came the weariness. I've never felt so overwhelmingly tired all over. And the weird thing is my legs actually felt fine (still do). No cramp despite the earlier warning signs. No pain. Just an overwhelming need to not do a great deal. I eventually went for a short walk in the afternoon sunshine and legs are fine.

(thanks for the photo Kirsty)

Many thanks to my fellow club mates for such a wonderful atmosphere, and the support from everyone else, especially Neil who turned up to support even though he wasn't running. A massive thanks goes to the coaches who've been training me over the past year or so. Nik Cook and his running programmes have undoubtedly got me to this amazing time. I would simply not be running so well without Nik making me accountable for my running. Getting out there consistently and pushing those heart rate zones has clearly worked beyond what I knew possible. Sean and Zoran at Strength & Performance gym for the strength and conditioning work. The individual programme that's written for me is definitely helping with the running. Something people would do well to realise this. It's not just cross-training, but training and resting intelligently that allows growth. Most importantly thank you to my partner Tim for all of the support, motivation and inspiration he gives me. I'm clearly biased (given that I'm a soft tissue therapist myself and Tim's partner) but Tim really does give a brilliant sports massage - that's just one part of my recovery, the others being rest and regular use of the foam roller. But nothing beats the hands on work from Tim to keep my muscles working at their best.


Here's the results for the Glossopdale Harriers gang - congratulations to Nev on his category win:

Pos	Num	Forename	Surname	Cat	Team	Perf%	GunTime
85	80	Michael	Mawby	M	Glossopdale Harriers	72.60	00:37:09
119	175	Steve	Crossman	M45	Glossopdale Harriers	75.20	00:38:26
147	254	Thomas	Skelton	M	Glossopdale Harriers	67.86	00:39:45
192	432	Charlie	Eaton	M	Glossopdale Harriers	65.00	00:41:30
202	156	Caitlin	Rice	F	Glossopdale Harriers	71.12	00:42:04
257	155	Kirsty	Johnson	F	Glossopdale Harriers	67.66	00:44:13
264	264	Vaughan	McKay	M60	Glossopdale Harriers	73.51	00:44:33
290	46	Andy	Burnett	M45	Glossopdale Harriers	63.54	00:45:29
293	6	Neville	McGraw	M65	Glossopdale Harriers	75.51	00:45:36
315	114	Ian	McGarry	M40	Glossopdale Harriers	60.28	00:46:14
354	444	Rachel	Higginbottom	F40	Glossopdale Harriers	65.48	00:47:40
379	480	John	Stephenson	M50	Glossopdale Harriers	61.58	00:48:46
389	118	Lynne	Taylor	F35	Glossopdale Harriers	60.59	00:49:30
425	366	Malc	Brown	M45	Glossopdale Harriers	56.30	00:51:20
438	562	Sharn	Whaites	F40	Glossopdale Harriers	60.04	00:51:59
447	521	Rachel	Walton	F35	Glossopdale Harriers	57.15	00:52:29

Full results are here and my garmin track is here: Salford 10km Race - have a close look at the average and max heart rates...I'm speechless. No wonder it hurt so much!!

The result also means I've achieved one of my 2013 Aspirations - #1   Run 10km in under 50 minutes. Complete and coaster obtained.

2013 Aspirations - Update

My goals for this year were defined. I'm coming up to three months into the year and thought it timely to have a check on where I've got to so far.

#1   Run 10km in under 50 minutes
On the club handicap 10km route I've run 57:50. There's 135m ascent, which includes a long uphill drag for about 2.5km so I'm told by club runners who do flat 10km races that you can take a couple of minutes off that. Well, we'll see tomorrow what my flat 10km time is....it's time for the Salford 10km race in the morning.

#2   Run Glossop to Hope in under 3hrs 45mins - see my Home from Home blog for my 2012 run.
I've not done a lot of longer runs so far this year. I'll be looking to run this route about the same time of year (June, maybe later) so will build up to longer distances.

#3   Run Herod Farm fell race quicker than last year's race. I'd be happy with under 40mins.
Not long until this year's race on 17 April. To be honest, with all the snow and ice we've had my off-road running has taken a back seat. The focus has been on hill reps and building speed. How that translates when it comes to race day will have to wait. Best get my fell shoes out soon though, this race has a couple of lung busting hills.

#4   10 chin ups - this was on last years list, and I did reach 7 at one point...must try harder this year.
I'm back up to my high point of last year. Yesterday was a good day in the gym. Not only did I get a pb on bench pressing (6x40kg on my 5th set), I did 7 chin ups. Even better, that was also my 5th set, so I'd already done 4x4. I reckon I've a couple more in my if I go for it fresh. Soon. I sense this one will come soon!

#5   Box jump onto big box (will measure it next time I'm at the gym - its 31 inches high)
Box jumps are off the training programme this month and I've got hurdles instead. I was about 5 inches off target so it seems feasible.

#6   Complete my Walking Group Leaders Award training
Done. I did the training last month - the blog report is here.


#7  Successfully achieve my Walking Group Leaders Award (won't know if this is possible in 2013 until the training has been completed)

#8  Handstand press-up
I continue to build my confidence with handstands and at the end of each gym session I do some handstand holds. Even after a heavy training session yesterday which had tired my shoulders I managed a 30sec, 20sec, 20sec hold set. Other strength work is building up shoulder strength. My particularly least favourite is the push press with a 20kg bar.

warming up for push press

Closer

No measurement but I'm one mat closer to the big box jump target. Here's what I jumped on Monday:

I jumped the right hand box + 11 mats

Training is on schedule for February, I've managed three strength and conditioning sessions, and three runs per week. I'm off to do hill reps shortly....they're going to hurt.

Pushing

I'm on a drive to attain one of my 2013 aspirations, #3 in fact. That is, to run the Herod Farm Fell Race quicker than last year, and hopefully not feel quite so trashed as I summit the second climb and then have to push to coax my legs down the final descent. The push for the next couple of months is to do three strength and conditioning sessions, and three runs per week. Here's what I've done this week:

Sunday - 50 minute tempo run (10-30-10), 7.82 km on the Longdendale Trail - it was raining and bitterly cold

Monday - strength and conditioning session 1 - see here for what I'm doing in the training sessions

Tuesday - rest, it snowed. I'd planned to do my second tempo run but driving to the trail wasn't a safe option. ok so I wimped out. but I did do some bodyweight core training for 45 minutes

Wednesday - strength and conditioning session 2 and tempo run (10-30-10), 8.03km this time doing laps on the track from Old Glossop towards Mossy Lea farm

Thursday - rest, although I did go for an easy walk for an hour

Friday - strength and conditioning session 3 (at home, interesting use of the weights we have) and my LSD (long steady distance) run - 90 minutes and 13.25km


So, mission accomplished for this week. Here's a (poor quality) photo taken on my phone during today's run:

This is looking from Cemetery Road towards Whiteley Nab - the hill that will be conquered (twice) during the Herod Farm fell race, scheduled for the evening of 17 April. If you're interested to see how I got on last year have a read of the blog I wrote. The sky in that final photograph sort of shows how horrible the weather was, I'm hoping for better conditions this year.

Sometimes

For the majority of time I'm really motivated to do some form of physical activity. I do enjoy it, and it isn't a chore. But. Sometimes I just don't feel like exercising. The sofa calls to me. A good book may grab my attention. The tv pulls me in and I spend ages flicking or watching some random programme. I find something to distract me from getting out there (or onto the turbo) to do something. To be honest I'm not really sure what it is that sometimes causes me to be lazy. There are plenty of valid reasons at the time. Snow on the ground. Ice. Too cold. Too windy. Too tired. Feeling not quite right. Girl stuff. But I think ultimately it comes down to being lazy and motivation evading me.

In January I made a concerted effort to do at least one hour of exercise a day. No pressure on what that was, or how strenuous. Just one hour, or more. Here's how I got on (the number at start is the date):

1 Walk (90)
2 Strength & conditioning session (75)
3 Walk (60)
4 Turbo easy spin (60)
5 Walk (60)
6 Walk (45) and fell run (41)
7 Run (69) and Strength & conditioning session (90)
8 Walk (90) and fell run (81)
9 Strength & conditioning session (90)
10 Tempo run (40) and Turbo spin ups (60)
11 Road run (32)
12 Park run (race) (26)
13 Lambs Longer Leg Fell race (47)
14 Strength & conditioning session (90) and easy Turbo (60)
15 Run in the snow (72)
16 Strength & conditioning session (90)
17 Easy walk (60) and road run (32) and easy Turbo (60)
18 Easy walk x 2 (60 + 90)
19 Walk/Sledging in snow (150)
20 (0)
21 Strength & conditioning session (90)
22 Walk in snow (150) and Easy walk (60)
23 (0)
24 Turbo spin ups (60)
25 Easy walk (40)
26 (0)
27 Run with club (75)
28 Strength & conditioning session (75)
29 (0)
30 Strength & conditioning session (75)
31 Easy walk (60)

So here's a bit of analysis, so that I may learn from the reasons I don't get active sometimes. I'm basing this on the fact that even when I don't feel like doing strenuous exercise or beasting myself with the weights, I can at least manage an easy 60 minute walk around the gorgeous hills outside my door.

11th only reasons I can find for doing a short run are that it was "chilly" which probably equates to flipping freezing, and I had an early client and an evening workshop. The next two days I had races scheduled so I was probably using those as a reason not to do too much, though I'm sure I could have done a very easy 28 minutes. But I did get out and active.

12th this was a race. I have no reason to do more in a day if I've done a race.

13th as per 12th. plus it was a flipping hard race, only 5km but 300m ascent.

20th zero activity. we had snow on the ground and I was on a course all day (about 50% of the time on my feet so I was active) and out of the house from 8.30am to 5.30pm. I could have done an easy turbo session.

23rd zero activity. this is the only day so far this month that I can actually say I didn't want to, and actually didn't do any exercise. I was seeing clients so on my feet, but lazyitis struck me on this day. This day coincides with girl stuff.

25th snow on the ground, very windy and cold but I did do a walk in the morning. Was busy with work too. I should have fitted in a short turbo session.

26th zero activity. busy morning and afternoon working. heavy rain, wind, thunder and lightening in evening but should have made time to do a turbo session before going out socialising. Is girl stuff still affecting my motivation?

29th zero activity. busy day working with clients (sports massage) and admin/paperwork. and a good dose of lazyitis again.

Looking over the month there's only 4 days with zero exercise, one of which I was on a course all day and I reckon 2 others affected by hormonal influences. Perhaps I should redefine these days as rest days...it doesn't feel like I earned them though with the level of activity I did. Next month could be different, I've a new running programme, but more on that later. For now I'm pleased I've taken time to look at when and why I'm sometimes lazy. A useful analysis, for me anyway!

Fear & Handstands

I've never been very agile. At school I never mastered the technique of kart-wheels or handstands. I was always happy to be sitting on the swings carelessly rocking back and forth. My school time version of handstands had me walking my feet up the wall so if I faced ahead I would be looking at the wall. In recent years the closest I've come to doing handstands was a failed attempt at a headstand...that ended up with me off work for a few days with a very sore neck, ooops.

My strength training has been building well, if rather erratically in the last few months of 2012, but what I did manage to do was one handstand, properly, and without assistance. Now this might not sound much to some people, but as a couple of the guys at the gym will testify to, I was far from confident about even trying them. The feeling of being upside-down actually makes me feel sick. Like really ill. On my first few attempts I couldn't even open my eyes. But I wanted to persist. I wanted to be able to do one. Just one. If only so I could dance with glee around the gym knowing I'd accomplished something I have long feared.

My training on Monday included 4 x handstands with 30 second holds. I managed them, but only with Tim helping me get my legs up and actually holding me in place. I even had my eyes open. Forcing them open. Forcing myself to breathe. Today's training didn't include handstands, but at the end of the planned session I was keen to do some sort of finisher. However, my 10km PB on Monday and a tough fell run yesterday (9.4km with 430m ascent) had left my legs less than keen to be anywhere near the prowler or sleds. My arms also didn't show enthusiasm for some monkey bar swinging or rope climbing. The other option was a sandbag hold, but I'd done that on my last two training sessions (holding 40kg for 10 mins).

What the heck, I may as well have a practise at my handstands, not holding, just trying to kick my legs up. So, with a little encouragement and close by supervision (but no holding) Sean got me going. And what do you know, today was the day. I appear to have cracked the nausea and the inability to get my legs beyond 45 degrees. Today I kicked and kicked and eventually got my legs to the wall. I even held it for a few brief seconds before lowering back to the floor. Could it be a fluke? I gave it another go and after a few attempts got the handstand again. And again. That's when the gleeful dancing happened. Yes, I'm quite chuffed with myself. Just to be sure it wasn't a three time fluke I did a final handstand and called it a day there. My shoulders will know they've been worked hard today. But damn it was worth it.  And here's the proof:

Today I won. And I had confidence.

I've updated my 2013 Aspirations blog. Now that I have been successful at the handstand I have added another goal - the handstand press up. Best get those shoulders strong.

2013 Aspirations

The start of a new year is good inspiration for many people to begin their journey towards new (or existing) goals. I am one of those people too. Goals give me purpose and I like ticking things off a list once completed. Here then, are my goals for 2013 - though as I did in 2012, my goals will be reviewed regularly and will not get in the way of other stuff that comes along in the weeks and months to come. Life does, as we all know, get busy. And as someone commented on a recent blog of mine, as long as I'm having fun....that is the main thing.

#1   Run 10km in under 50 minutes (currently at around 58mins though haven't particularly tried to go fast).

#2   Run Glossop to Hope in under 3hrs 45mins - see my Home from Home blog for my 2012 run.

#3   Run Herod Farm fell race quicker than last year's race. I'd be happy with under 40mins.

#4   10 chin ups - this was on last years list, and I did reach 7 at one point...must try harder this year.

#5   Box jump onto big box (will measure it next time I'm at the gym - its 31 inches high)

#6   Complete my Walking Group Leaders Award training

#7  Successfully achieve my Walking Group Leaders Award (won't know if this is possible in 2013 until the training has been completed)

#8  Handstand press-up

I'm sure there's going to be many other interim goals I shall set out to achieve, these will do for me. Here's hoping 2013 is not quite so wet as this year!!

A small selection of maps on our shelf...