September 2006

Cycle Commuting and Rain

As mentioned previously I've decided to keep a tally of the number of times I get caught in the rain while cycling too and from work. I cycle approximately 8 miles each way, so thats two journeys of about 30 mins, in and around West London.

Key:
1 raindrop - barely worth moaning about and I could probably get away without a rainjacket if I was made of sterner stuff.
2 raindrops - ok so now I am pretty wet, I just got caught in the typical English downpour.
3 raindrops - I've saved this extreme for those crazy flash flood days that we seem to get about once a year.

Date	AM	PM	Rain
28/09/06	Y
28/09/06		Y
02/10/06		Y
05/10/06		Y
06/10/06	Y
06/10/06		Y
10/10/06	Y
Morning Totals	3
Evening Totals		4
Total to Date	7

September 2006

Soggy Bike Commuting

Now that I've changed jobs my daily commute has a changed considerably and I have whole new stresses related to it. I now head west out of London, which brings me into contact with faster cars and it seems the drivers are less familiar with cyclists than those crawling through central London.

My main issue though, is related to clothing. Now that I have a "proper job" I have to be smart at work, and for the first few months I don't have a desk or anywhere to store all my cycling trammel. This means I'm carrying my suit and shoes in my courier bag and then lugging it around all day with my sweaty cycling clobber. Not very practial. I've even stopped wearing my helmet cos its just something extra for me to lug around.

I've started stressing about the weather as well now. Usually I don't care if I get wet, I've always been able to dry my clothes either on the back of my chair or by using a blow torch from the lab. If it rains on me now, the trip home is going to feel gross.

I vaguely recall some statistic that claims London commuters only get caught in the rain about 4 times a year. This I believe is absolute tosh! This article from the Independent claims the average London cycle commuter will get drenched an average of 12 rides a year. I need to find out if this is reasonable so will start keeping a table with all the wet rides endured.

There are of course stacks of positives associated with the commute. I arrive at work an hour earlier than I would if I used the public transport and on friday I found a lovely route almost door to door along the Grand Union Canal.

It's quite bizarre to find yourself so completely isolated from the grotty hubbub of this industrial side of London. Actually in someways it is rather too isolated - I wouldn't fancy doing this at dusk on my own.

September 2006

Not so odd pains

My hip pain has ceased to be quite so interesting.
I struggled to sleep last night after my ill-advised second run of the day. I couldn't relive the pain in my iliac crest and this morning I found that I couldn't walk without groaning about it. It has eased up a little bit now but it must surely be some kind of over use injury, perhaps I should try and resist running for a few days.

September 2006

Odd Pains

I had a stonking week, managing to cram in an amazing 6 runs. I noticed this morning that I was really close to a record week so I decided to nip out again in the evening for second jog around the river. I left it a bit late though and it got so dark I scared myself silly and had to maintain a ridiculous pace before I recrossed the river and felt safe again.

Here's a shot of Chiswick Bridge and the early morning rowers, taken this morning.

I've developed a whole new running pain this week. It's focussed on the top of my pelvis, the Iliac crest, but isn't a bone or joint pain - it feels like a bruise. Odd, can't imagine what is causing this but it doesn't seem to affect movement, its just painful. While still on the subject of running pains, I ought to report that my glucosamine and fish oil tablets arrived a few weeks ago but I still haven't managed to swallow one of them - these are serious horse pills! Fortunately my knee isn't bothering me during my runs at the moment.

Here are the totals for the week:

Week Commencing	Distance	Time	Av Pace
18/09/06	25.69k	3:06:40	7:15
11/09/06	15.21k	1:52:31	7:23
04/09/06	16.92k	2:12:15	7:49
28/08/06	23.49k	2:48:44	7:10
Sept Totals	66.60k	8:13:58	7:25
Aug Totals	85.78k	10:27:52	7:19

September 2006

Weekly Updates

Well it's time to update the weekly totals table as it was missed last week:

Week Commencing	Distance	Time	Av Pace
11/09/06	15.21k	1:52:31	7:23
04/09/06	16.92k	2:12:15	7:49
28/08/06	23.49k	2:48:44	7:10
Sept Totals	40.91k	5:07:18	7:30
Aug Totals	85.78k	10:27:52	7:19

September 2006

End of BfL Challenge 1

I have officially completed my first Body for Life challenge although I'm ashamed to admit that it kind of just fizzled out towards the end.

Not sure how happy I am to have this photo up on the web but it does show some improvements. The white image was from the start of the challenge and the darker image is now. I made the most progress in the first 6 weeks and the second half saw me fighting to maintain this. Anyway I can't complain, I managed to lose another stone in total. I'll definately start another challenge after I've settled at work and found another gym where I can shift some weights. In the meantime I'll keep up the running and keep an eye on my weight so that I don't move backwards.

September 2006

The Great River Race

I've had a really odd couple of weeks, the new job has kicked in and its been so varied I just don't seem to be able to get back into a proper running routine. In fact I can't get into any kind of routine.

My first run after the hotel break felt great - the time off seemed to work wonders for me but then the next day it went back to feeling like I was running through mud. I knocked off early on thursday so went out for an evening run, but it felt terrible as well. The forerunner didn't help with my motivation at all, I was running hard with my heart rate at an incomfortable 174 bpm but I still felt like I was dragging myself. Looking at the garmin just made matters worse, the pace read out was around 8:30 min/km which is an all time low. I nearly quit and went home. When I loaded it up into Sporttracks the route came out as a cray zigzag affair which needed stacks of corrections. I don't know what was up with the GPS signal that day, it was a little overcast but not so bad. Anyway turned out my pace was the more usual 7:20 min/km.

Today I headed out for an 8km run up around Kew Bridge and Barnes Bridge. I set off mid morning which coincided with the great spectacle of The Great River Race. This was quite an amazing show, a whole stack of ramshakle rowing machines navigating the 22 miles from Ham to Greenwich. They were going considerably faster than me but their efforts really made my run more bearable. I really regret not having my phone with me to take some shots but the last time I ran with it, I came straight home and shoved it and my shorts straight in the washing machine. That cost me £300!

September 2006

5.2 Km Route - Richmond Park Route

This route is part of the Nike Run London 5km training runs, but the forerunner tells me it is a 5.23km run.

	Richmond Park is a great place for both running and cycling and the two coexist fairly happily.
Of course everyone heads to Richmond Park to spot the local wildlife.
	The elevation profile says it all - rapid descent followed by an almost relentless climb. Mind you I am a bit of a wimp, the overall climb isn't realy that great, in the scheme of things.

This is a circular route, starting at Broomfield Hill Car Park.

Here's the satellite image.

September 2006

20 Km Route - Kew & Putney Bridge Eight

This long figure of 8 loop, is another flat, largely traffic free, riverside run, that forms an extended version of Boat race run. You could start this pretty much anywhere, with Barnes Bridge or Hammersmith being the most obvious points to join.

	If you start at Barnes, take the river trail from Barnes Bridge, along the southside of the Thames, passing the brewery at Mortlake just before heading under Chiswick Bridge and along to Kew.
At Kew Bridge you cross the river and then pass down to the north side of the Thames and continue along Strand on the Green. When you get to Chiswick Bridge, drop down the steps, pass the rowing school and follow the river path all the way back to Barnes Bridge.
	Cross at Barnes Bridge, back onto the south bank and run along the river towards Hammersmith Bridge. Continue running under Hammersmith Bridge, along the river trail to Putney Bridge. Cross here and head back along the north side, through Fulham Palace gardens and head back towards Hammersmith Bridge. Carry on through Furnival gardens and along the swanky Chiswick riverside streets, finishing back at Barnes Bridge

Click to enlarge map

September 2006

15.5 Km Route - Boat Race Eight

This long figure of 8 loop, is another flat, largely traffic free, riverside run, that covers the route of the famous Oxford and Cambridge boat race. You could start this pretty much anywhere, with Barnes Bridge or Hammersmith being the most obvious points to join.

If you start at Barnes, take the river trail from Barnes Bridge, along the southside of the Thames, passing the brewery at Mortlake just before heading up and across Chiswick Bridge. Drop down the steps, pass the rowing school and follow the river path all the way back to Barnes Bridge.

Cross at Barnes Bridge, back onto the south bank and run along the river towards Hammersmith Bridge. Continue running under Hammersmith Bridge, along the river trail to Putney Bridge. Cross here and head back along the north side, through Fulham Palace gardens and head back towards Hammersmith Bridge. Carry on through Furnival gardens and along the swanky Chiswick riverside streets, finishing back at Barnes Bridge

Click to enlarge map

This run forms the foundation of a marathon training schedule as it can be easily extended for the weekend long run.

September 2006

14 Km Route - Kew & Hammersmith Bridge Eight

This long figure of 8 loop, is another flat, largely traffic free, riverside run. You could start this pretty much anywhere, with Barnes Bridge or Hammersmith being the most obvious points to join.

	If you start at Barnes, take the river trail from Barnes Bridge, along the southside of the Thames, passing the brewery at Mortlake just before heading under Chiswick Bridge and along to Kew.
At Kew Bridge you cross the river and then pass down to the north side of the Thames and continue along Strand on the Green. When you get to Chiswick Bridge, drop down the steps, pass the rowing school and follow the river path all the way back to Barnes Bridge.
	Cross at Barnes Bridge, back onto the south bank and run along the river towards Hammersmith Bridge. Run over Hammersmith Bridge, and then back along the north side, through Furnival gardens and along the swanky Chiswick riverside streets.

Click to enlarge map

This run forms the foundation of a marathon training schedule as it can be easily extended for the weekend long run.

September 2006

10 Km Route - Chiswick & Hammersmith Bridge Eight

This figure of 8 loop forms a perfect 10 km running route and is another flat, largely traffic free, riverside run. Barnes Bridge is as good place to start this run as it has useful transport links - use either the mainline train or bus numbers 419 or 209 from Hammersmith.

	Take the river trail from Barnes Bridge, along the southside of the Thames, passing the brewery at Mortlake just before heading over Chiswick Bridge. Now on the north side of the Thames, run back along the river path to Barnes Bridge, cross back onto the south bank and run along the river towards Hammersmith Bridge.
Crossing Hammersmith Bridge, you can then run back along the north side, through Furnival gardens and along the swanky Chiswick riverside streets.

Click to enlarge map

Click to enlarge map

This run forms the foundation of a marathon training schedule as it can be easily extended for the weekend long run.

September 2006

8.1 Km Route - Kew & Barnes Bridge Round

This is another flat, largely traffic free, riverside run. Barnes Bridge is as good place to start this run as it has useful transport links - use either the mainline train or bus numbers 419 or 209 from Hammersmith.

	This is Barnes Bridge and marks the start to this run.
Take the river trail along the southside of the Thames, passing the brewery at Mortlake just before passing under Chiswick Bridge and along to Kew. At Kew Bridge you cross the river and then pass down to continue along Strand on the Green. When you get to Chiswick Bridge, drop down the steps, pass the rowing school and follow the river path all the way back to Barnes Bridge.

September 2006

6.3 Km Route - Barnes Bridge and Hammersmith Round

This is another flat riverside run, taking on two of the most handsome bridges on the Thames. The south side of the Thames is a typical trail run with quite a bit of shelter provided by the tree cover, the north side is a little more exposed so I choose my running direction after considering where the wind is blowing.

	This usually means I will start at Barnes Bridge and run along the south side of the Thames towards Hammersmith Bridge. Make sure you look out for the Herons that seem to be regular fishers just on the gravel shores by Barnes High Street.
Crossing Hammersmith Bridge, you can then head back along the north side, through Furnival gardens and along the swanky Chiswick riverside streets.

 

The little green island visible on the satellite image is the Chiswick Eyot (pronounced 8) and is regular feature of the Oxford Cambridge boat race.

This route can be extended to the perfect 10 km run by continuing to Chiswick Bridge before returning, see route 5w, the Chiswick & Hammersmith Eight.

September 2006

4.6 Km Route - Kew and Chiswick Bridge Round

As with all the Thames running routes, this is a flat riverside course (apart from climbing the steps to each bridge). If you start at Chiswick Bridge and run along the south side, you will follow the riverside trail all the way to Kew Bridge. Over to the other side you can pick up the river for a while along the Strand on the Green. This takes you past some great pubs, a popular area for the small sailing boats. Approximately half way down the river path will push you out onto the road before bringing you back to Chiswick Bridge.

If you still feel like you have plenty of spring in your step, why not tag on the extra section to Barnes Bridge.

September 2006

3.5 Km Route - Chiswick Bridge and Barnes Bridge Round

As with all the Thames running routes, this is a flat course (apart from climbing the steps to each bridge) and includes a really nice scenic stretch. My particular favourite view is taken just after Barnes Bridge as you run by the The Ship pub on the way towards Chiswick Bridge, its a little industrial for some, but I love the view of the brewery and its reflection cast in the river.

With this being a circular route, you can start it wherever you like. Barnes Bridge is as good a point as any though, and has useful transport links - use either the mainline train or bus numbers 419 or 209 from Hammersmith. Quite a few good pubs in the vicinity as well, if you like to reward yourself after a run.

The satellite image, just about demonstrates that there is a clear footpath all the way around the river route, so there isn't really any option to get lost.

This is the shortest route on the list but it is a good staple run and very easily extended, it forms part of the larger runs such as the 8.1 km Kew & Barnes Bridge Round and the 10 km Chiswick and Hammersmith Eight.

 

September 2006

Running Routes

The Garmin Forerunner 305 has encouraged me to branch out a little with my running routes. With that in mind I have prepared a few local routes around the Thames in West London. They mainly involve runs around the 4 bridges in my area: Kew Bridge, Chiswick Bridge, Barnes Bridge and Hammersmith Bridge, but I occassionaly stray further out, so there are also routes in Richmond, Hyde and Regents Parks.

West London River Running Routes

No	Distance/km	Run Name & Location	Description
1w	3.5	Chiswick & Barnes Bridge Round
2w	4.6	Kew & Chiswick Bridge Round
3w	6.3	Barnes & Hammersmith Bridge Round
4w	8.1	Kew & Barnes Bridge Round
5w	10	Chiswick & Hammersmith Bridge Eight
6w	14	Kew & Hammersmith Bridge Eight
7w	15.5	Boat Race Eight - Chiswick to Putney Loop	A figure of 8 loop around the route of the Oxford Cambridge boat race.
8w	20	Kew & Putney Bridge Eight	An extension of the classic boat race loop.

London Parks Running Routes

No	Distance/km	Run Name & Location	Description
1p	5	Regents Park 5k	Nike Run London training run.
2p	5	Richmond Park 5k	Nike Run London training run.

September 2006

More about me

I hate this section so I may just have to come back to it. I feel under pressure to write enough to stop the terrible wrapping of the side bar but that seems like a veritable essay from my current vantage point at the top of the page.

Well what can I say about me?
I'm currently training to be a financial manager in the NHS, so that means I am studying for my chartered accountancy exams - CIMA to be precise.

Studying forms a strong theme throughout my life. When I left school I went to medical school (where I remained for 4 years), then I did my chemistry degree with the Open University while working full time. I think I had a break of about a year after completing the degree before rushing headlong into a PhD in astrochemistry, which I studied at UCL.

It struck me a few years ago that my life was a little unbalanced, in that my love for all things cerebral seemed to prevent me from taking part in anything physical. As a consequence my health wasn't all that smart and I weighed in at a massive 22 stone! I started putting my life in order in the year 2000, and slowly started exercising and reducing my intake. I still have a long way to go but I am very much fitter and 7 stone lighter.

This blog centres around my new found interest in exercise, particularly cycling and running, along with the gadgets and statistics that the physical activity has enabled me to play with.
Running has been particularly fulfilling, the clear progress has given me a sense of achievement that outstrips any pride that I may feel towards my academic success. I would really recommend that anyone takes it up if they are looking for a satisfying challenge.

I run around the Thames in West London and would love to discover a few more local runners in the blogosphere. So far it seems that the vast majority of "runners wot blog" are in Australia.

September 2006

Healthy Addictions?

I managed to squeeze in a tiny 3.5km run into my super busy schedule yesterday, but as my plans changed at the last minute I had to run straight after my lunch or face a runless day. I normally run first thing in the morning before I have eaten anything so I found running with lunch bouncing around quite uncomfortable. I can't bear the thought of a weekend day without a run though. It is beginning to look as though I might have developed a healthy addiction for a change. I'm quite pleased about it.

I start a new job tomorrow which kicks off with a 5 day residential induction so I'm a bit concerned that I am not going to be able to do any running for a week. In fact I know that will be the case as I have had to remove my trainers from the suitcase in order to close it, and there isn't much chance of me running in my suit. My intention is to get up super early tomorrow and try and get enough of a fix to last me til the weekend.

This morning I headed out to Richmond Park to try and catch the Nike 5k training run. I went on the bike this time so I wasn't tired out before I reached the start, which was my pitiful excuse last Sunday. Shakti came along for the ride and here's a snap of her trying to overtake me on the way up.

Click image to enlarge

It was a slightly overcast morning, which was a blessing as this was one of my toughest routes. To start with, I faced a killer climb on the bike just to reach the start and then I had to run back down it in a crazy uncontrolled fashion just to spend the remaining 36 mins on a circuitous uphill route back to where I'd started. I suppose thats running for you though.

Click image to enlarge

I expected the hilly run to play havoc with my quads but they actually seemed to have faired quite well. If anything, I would say that my hamstrings are twinging slightly and I don't normally feel anything here at all.

I seem to be alternately heavy and light weeks and this was a good one, here's the totals:

Week Commencing	Distance	Time	Av Pace
28/08/06	23.49k	2:48:44	7:10
Sept Totals	8.78k	1:02:32	7:13
August Totals	86k	10:27:52	7:19

September 2006

Knowing Your Audience

It's great knowing that folk are actually interested in reading the random scribblings that make up your blog but I find that it comes with a worrying sense of responsibility. All of a sudden I feel like I am writing for an audience and have to consider what it is "they" want to read. All the more concerning when you know that your most regular audience comprises your mum and your dad.

Anyhow, I am pleased to announce that my dad has now started his very own blog, so I can now check up on him on a regular basis too. So far he is writing about the characters he comes across on his allotment and has already educated me on the reason why Pythagoras avoided Fava beans. Check him out at The Nearly Good Life.