Wimpole Estate parkrun tourism

After missing several weekends whilst on holiday, I was very much looking forward to going to a parkrun this weekend. As my dad and brother were both around, and none of us had to be back quickly, we decided to visit a new (to us) one. We had a little look around, as there are a fair few within about a 50 minute drive, and on the end settled on Wimpole Estate (I keep calling it Wimpole Hall). It’s about 40 minutes from me, it is in the grounds of a National Trust park, it is one lap (we prefer that) and it sounded lovely.

As I was on the way, Dad picked me up at 8am and we arrived at around 8.40, so not too bad at all. The parking costs £2 (there were signs saying that it all goes to the upkeep of the lovely surroundings) but it’s free for NT members. The car park was right by the start area, which had a building with toilets and a cafe. I don’t normally go to the toilet before a parkrun (Panshanger doesn’t even have any) but it had been a longer than usual journey.

IMG_20160903_084609716

The toilets were fine, but can you see the enormous spider on the wall???? I was staring at it in horror when another lady came in and told me “it’s a harvest spider”. Giving it a nice sounding name makes it no less scary. Even though the cubicle on the end was free first, I waited because there was no way I was going into the one closest to that monster!

Anyway, once safely outside again we were chatting and heard a bit of a shout (over the noise of a lot of dogs barking)- we realised that they were doing the new runner’s briefing, so headed over, but when we got there it was more general information for new parkrunners. We had looked at the course online and knew it was one lap, which is much easier to turn up at (if courses are multiple laps you can’t just follow the person in front in case they are on a different lap number). Once this was over we were told to head to the start, a few metres away. One thing I thought was really good was that they had a separate start for runners with dogs. I don’t mind dogs, but I’m not hugely keen on them when running as sometimes people have them on longer leads, and you don’t always see them as they can veer a bit more erratically than people. Plus the barking over the noise of the run briefing was particularly bad here (even though most of them were already away at the dog start). They started a bit of a way up the road and off to the right, so after about 500m they merged with the rest of the runners. They explain the reasons well on their facebook page: nervous non-dog runners don’t have to worry about multiple dogs at the start around them, the dogs have generally steadied their run by the time they are caught, briefings can be heard and we can remain inclusive to all. They also remind people of these rules: One dog per runner on a short lead or harness. Please ensure dogs are under close control at all times, including before and after the run. Be conscious of any nearby runner who might be frightened off ( remember, for good reason some people can be terrified of close-by dogs). Bag and pick up any dog waste as you run. As our course has livestock keep dogs on leads at all times and if you have to take a wide route to not scare livestock, then so be it. One slower run is better than no future runs. I thought this was really good because they are still including people who want to run with dogs, but the reminder that not everyone loves dogs is very important. Apparently the Cambridge parkrun now does not allow dogs because they regularly have 500+ runners and it’s a lapped course, so I imagine they get all the dogs from there too (it’s about 10 miles from there).

The run briefing was then held, warning us of some slippery parts on the course, and then (I loved this) a sort of air horn signalled the start!

I had said to Dad I wanted to take it easy, because I only ran once on holiday, and since being back I had run a couple of times but had needed a walk break during them. He was happy to stick with me as he was not worried about time, but my brother headed off in front of us as he wanted to go a bit quicker. It was busy at the start- we weren’t right at the back but because we were running along a road  (track) initially, it felt a bit narrow. Once we got into the fields the runners were quickly spread out. Underfoot was long grass so you had to watch your step, more in some places than others, but as we were going steadily it was fine. We saw the highland cattle and some calves (and had to dodge big cowpats- at one point a marshal was shouting at everyone “mind the low branches on the tree and the big cowpat on the path”- a slightly unusual warning!), as well as sheep, geese and possibly some goats (they were silhouetted against the hill so they could have been sheep with horns).

IMG_20160903_091644499

We had been told about the one hill on the course, and that it was short and steep. At around the 2km point we started going uphill, and we both said “this isn’t too bad”. Well then we turned the corner and were faced with that hill! It was very steep indeed so I told Dad I was going to walk it. He kept running and waited for me at the top.

IMG_20160903_091650053

It did mean you had lovely views of the grounds, the house, and the countryside beyond. You could also see a lot of the other runners ahead and behind, which I liked as part of the fun of parkrun is running with others.

The 4km point seemed to come very quickly, and then we were heading back close to the big house, and running back along the road where we started. I thought we would finish where the new runner briefing was (as I had seen boards with numbered hooks for the finish tokens) but it was right where the start was, so our final push was a bit late starting!

I was position 264 (out of 368), and we both had the same finish time of 32.13. Near the end we had noticed these strange structures in the fields, with large mirrors on them. Dad asked a marshal on our way passed, who said it was something to do with the 300th birthday of Capability Brown. After getting our tokens scanned, we had to put them back on the boards ourselves (this to me seems very risky- at every other parkrun the scanners have taken them and put them into a bucket right away, to be sorted later, and even at those parkruns they lose some. Here at the main briefing they reminded people that the tokens are not a souvenir, but the board was a good 10 metres from the scanners, leaving plenty of time for people to see someone they know/ wander off for a cup of tea). Anyway, right by the board was another one of the mirrors with a little explanation- it was about looking at the landscape in a different way.

IMG_20160903_093725066_HDR

So we had our obligatory parkrun tourism photo in the mirror instead. There was a National Trust tearoom (my favourite) but we have decided to visit it next time we go there.

After getting home at around 10.30, it was time for a quick shower and breakfast, before our job of the day- dismantling the shed. Our old house had a garage, but this one doesn’t, so things like the lawnmower need to be kept in a shed. It had two (one is really a small bike shed), but we found (after a big rainstorm) that the main one is not waterproof, and when some people took away the big dog cage that was next to it, it was rotten in more places than we realised. We have ordered a new one, and we found out it is being delivered next week.

IMG_20160903_114452966

Before we even started we had to get everything out, and the people who lived here before us had left a lot of junk in it, including a big metal shelving unit, a rotting wooden shelving unit, half filled massive tubs of paint, random old outdoor candle holders and other assorted rubbish.

IMG_20160903_144849364It took hours! I think it took us about 4 hours in the end. There were panels of glass so we didn’t want to smash that, the roof felt had loads of small nails in it and was disintegrating everywhere, and there were huge rusty nails and screws- I had visions of one of us standing on a nail and having to go to hospital. Andy had to saw through the bolts as they were so rusty they would not undo, as well as prising some of it apart with a newly purchased crowbar. There were also so many spiders in there- by the end I was reaching saturation point having already seen that massive one in the morning!

IMG_20160903_144900553_HDR

Weirdly the shed was not on the concrete base- that’s where the dog cage is, so our new shed will go next to where to old one was (and behind- more junk that they left us- an old metal bin, a rusting wheelbarrow, old recycling boxes, bags half filled with compost….). We have no idea how to get rid of the old shed panels, but that at least can wait.

When that was done we headed over to see my parents and catch up on their holiday (they went to Iceland) and tell them about ours. My mum had made some caramel shortbread, but the chocolate hadn’t set, so she said (completely seriously) “I can make pancakes instead”! Melted chocolate is no bad thing in my eyes!

This morning I was up early for a 6 mile run, as we were going out for brunch with Andy’s brothers and their wives. We met at The Bakehouse in St Albans, and I had the most delicious French toast, with blueberries, banana and maple syrup- the perfect breakfast after a run.

IMG_20160903_105907339

Afterwards we had a long walk around the park before heading home. It’s been a great weekend- parkrun/ long run, seeing family and friends and ticking some house jobs off the list.

What do you think about the separate start for dog runners? How does your parkrun collect and sort the tokens?

Parkrun pb ponderings

But first up, my last week of running:

Last Tuesday (after decorating all morning and having friends over in the afternoon) I headed off for our club run. We were due to do the 8 mile hilly loop- it’s a really pretty loop after the first couple of miles, but it’s hilly. There were only 5 of us on the run, and two of them wanted to run with us for the first two miles, and the run back, so for the most part it was three of us. It was very enjoyable, but it was so muggy, and drizzling, which just made it feel more sticky instead of being refreshing.

On Wednesday I was seeing friends in the morning for brunch- I walked into town to meet them, we had brunch (good old pancakes at Bill’s).

2016-06-19 10.26.26

Then we walked back home, and then when they left I walked back into town with them before they caught the train. I did consider a run, but we went shed shopping instead and after walking close to 5 miles I decided that it was a good idea to have a rest day.

On Thursday I had been decorating all morning, until around 1.30. Some friends were due to pop by, but could not make it in the end, so I had some cereal, pottered about for a bit while it went down, and then headed out on a run. I got into a good routine a while back of having some hill repeats in my training each week, but since moving I need to find a good hill.

2016-08-04

I did around a mile of warm up, then found a small-ish hill, and went up and down it about 12 times I think. I like the Strava screenshot as it looks like someone just scribbled on the road! After that I had a gentle run home, to total 3.1 miles.

On Friday I ran to the lakes, around the lakes and back home. It was lovely.

2016-08-05 08.40.22

6.6 miles covered before breakfast- perfect.

Then on Saturday it was time for parkrun! For the last month I have either been a tail runner or a marshal, but as this was my last one before going on holiday I fancied running all out. I looked at my pb for that particular course, which was on the inaugural event- I ran 27.52, and when I used a pace calculator to see what a 27.40 time would be (for a bit of breathing room) it was 8-something per mile, so I thought I would just see how close I could get to it.

My dad and brother were both running, and my dad didn’t want to go too fast (his pb is around 22 minutes I think) so he ran with me. We started off more cautiously, and were enjoying saying thanks to all of the marshals- I knew nearly all of them! The Ellenbrook Fields course has a small loop of around a mile, and then a large loop, all around fields and through woods,  and we were really enjoying the scenery.  Dad does not run with a watch, but he guessed after 2 miles that we were running around 26 minute pace- I was not sure but I knew I was close to the pace I had looked at. As you get closer to the finish you run along a flat, straight concrete path (and old taxi-way from when it was an airfield) and we saw my brother up ahead. Dad suggested that we try to catch him up, and finish in a row, as we have not managed a 1,2,3 before. We gained on him for a bit, but then he started speeding up and overtook a couple of runners. Dad mentioned that we could still go for it, so I told him to overtake and that I would try to keep up with him.  At this time all I could really do was gasp an answer to Dad, but we managed to pick up and overtake the two runners, and then got closer to my brother. Dad ended up running behind me and cheering me along, which was lovely. As I went through the finish funnel, I did actually gag- I was very close to actually being sick and have never felt quite like that before- I have felt nauseous before, but never actually felt my throat go. It was not nice and I felt very sorry for the person handing out the tokens! I got my breath back quickly though, and we were very pleased to finish as numbers 51, 52 and 53! My watch said 27.17, so I was pretty sure that I had achieved a pb!

We had a few stretches in the shade, before walking back to the car and taking a photo to commemorate- we tried to do podium order (my brother in the centre as he finished first out of all of us) but could not remember which was bronze and silver are meant to be.

2016-08-06 09.40.49-1

When the results came through I was really pleased to have achieved an official course pb of 27.16! My brother was 5 seconds ahead, and my dad one second behind. I was chatting to Dad on the way back and he mentioned he thought I was using my arms more, which I was really pleased with, as we practised this at the track session last week, and as we were coming down the runway I tried to really think about my movements.

As the result came in, I was looking on the Did You Run Today facebook group (a really welcoming and supportive running group) and someone had posted about being really disappointed because they did their first parkrun last week, and this week were a minute slower- not the right time to jump on there and post my pb! I think if you follow other runners, and read blogs, then there will always be someone getting a pb, but if you look at individuals they aren’t all getting them all of the time.

I looked at my full parkrun results to see how that time compared. It is faster than my tourism to flatter courses (including Hove Prom and Crissy Field), but I have beaten that time at the very flat St Albans back in 2013 five times, and matched it once.  Since mainly running Panshanger (off road and not at all flat) I have only run 27 minutes a handful of times. Anyway, I wondered how many pb’s I had achieved. That was my 75th parkrun, and I have a total of 8 pb’s- this does not include the first event at new courses, as that is always an automatic personal best. I didn’t think that was too bad a ratio, and I think it shows that you can’t be getting faster times every single week. My dad has run 66, and achieved 13 pb’s, so he is a bit ahead there. My brother has run 53 and achieved seven pb’s, again a bit ahead of me. Hopefully when the cooler weather comes around I can do a few more flat out parkruns and maybe chip a few seconds off- it would be good to get another one beginning with a 26, but we shall see! Of course the beauty of parkrun is that you can run it for any reason you want, and now I am half way to the next milestone (as my dad pointed out to me) I shall be working steadily towards 100.

How often do you think you achieve a pb? If you do run parkruns, how many in total have you run, and how many of those have been pb’s? 

A mini Garmin disaster!

Last week I got home from a run, went to plug in my Garmin and realised that the clip had been knocked onto the floor and was broken!

2016-08-03 09.02.26

It’s hard to see in the photo but the clip no longer meets as the spring is gone. I managed to hold it together over my watch so my run was uploaded, and then had a look on the internet for a replacement.

2016-08-09 09.32.51

Luckily amazon had a replacement, and although it wasn’t an official Garmin one, it had good reviews, so I gave it a go. It seems to clip on better, but sometimes I have trouble downloading the runs- it will begin to charge so I know it is attached properly, but Garmin express will say there is nothing connected. But after a bit of fiddling it downloads the runs so that was a relief!

After my parkrun pb on Saturday, I realised I had run for 3 days in a row so I had Sunday as a rest day. We made an acai bowl for breakfast, and topped it with a mango and some granola- so summery.

2016-08-07 10.56.27 I made a cake to take over to Andy’s parents (here if you are interested- caramel chocolate bars although I used macadamia nuts instead of hazelnuts), although it was very warm and so it hadn’t set by the time we left to take it over. We had a nice walk in the sunshine- probably around 3 miles (trying to match it against some of my running routes), had dinner in the garden and then watched some of the Olympics.  A lovely relaxing Sunday.

On Monday it was long run time. I am doing the Disneyland Paris half marathon at the end of September (so excited!) and we are off on holiday for a couple of weeks, and I don’t think I will manage many (if any) runs. I am taking my running things with me but with a view to wear them if we do some long walks as the shoes grip better. So I wanted to do about 10 miles to keep the long runs fairly long, and then when I get back I’ll have 3 or 4 weekends to get back up to that distance. I’d signed up to a virtual race as it raised money for GOSH, plus it had a very pretty unicorn medal. Before I left, my medal for 100 miles in July came in the post. Of course I had to wear it for a bit. The company that do this seem to do a 100 mile challenge each month. I’ve not signed up for August as I know I won’t do it, but it is a very cool Olympic themed one. However, the September one just popped up and it’s really pretty, with autumn leaves surrounding it. Seeing as I’ll need to be getting my miles up again for the half, I could be tempted….

2016-08-08 08.13.21

I had a look on Strava as I had not planned a route. I saw my 9 mile route from a few weeks ago, and knew that if I carried on at the end instead of going through the little alleyway, I could make it up to 10.

2016-08-08 08.51.35

It was good running weather- sunny but with a strong breeze, which kept it cool but also made it hard work when I was running into the wind. This field still had a lot of poppies in it, although it’s hard to see from the photo.

2016-08-08 09.00.33

I ran into the park and up the little hill, so treated myself to a little walk at the top while I took a few pictures.

2016-08-08 09.03.59

I ran around both lakes, seeing lots of geese and a few rabbits, before heading uphill back towards town. Here my legs just felt really tired so I had a bit of a walk and a stretch before carrying on.

2016-08-08 10.15.23

I took a photo when I finished, as recently Strava seems to take off a bit of the distance, so if my watch says 10 miles, sometimes when I download it, it says 9.8 miles. Not sure how, but as it was a virtual race and it was meant to be 10 miles, I wanted to have some proof! This one was fine though, so I have sent off my Strava screenshot and shall await the medal.

After this I had some jobs to do at home, and then we walked into town to see Finding Dory (which I really enjoyed)- the local cinema has gone up even more in my estimation because it is no longer a new release, tickets were less than £5 each! I didn’t have a big lunch because I had eaten breakfast so late, so in the cinema I suddenly felt very hungry indeed, so we bought some peanut M&M’s- we never normally buy food in the cinema and hardly ever eat during a film, but we figured seeing as the tickets were so cheap it wasn’t too expensive overall.

Today I headed out on a run first thing before we finished our packing- I explored a new road and have found a new loop of just over 4 miles. All the runs seem to end up going uphill though- our house seems fairly high up- good for when it floods, not so good for running! I was having a look on my phone when I got back and on facebook I am in a “New parkrun” group- and literally as I was on there, they posted the brand new page for parkrun Canada! This is so exciting, as that is where we are going! There are two about to start- one in August and one in September, and this one is actually a place we are visiting. But sadly we won’t be there on a Saturday, so I can’t add another country to my tourism list just yet.

Right, I am off to finish packing.

Are you enjoying the Olympics? I really enjoy seeing sports I would not normally see (like the kayaking, or gymnastics), but the time difference has made it not quite so easy to watch.  I keep getting reminders on my facebook feed from London 2012. The other day I watched a documentary on i-player about the London opening ceremony, which was just so interesting. I had no idea that all of the dancers and performers were volunteers (it was a bit of the parkrun spirit I think) and as well as being interesting it was just brilliant as it brought back all of those fantastic memories.

This popped up today! That is my excited face as we were watching the 200m qualifiers so got to see Bolt and all the other sprinters square up to the cameras.

Midsummer 5 mile series round 2

On the last day of term (hooray!) I had booked on to the second of the new 5 mile series. This one was held at Panshanger park, home to my favourite parkrun, and now just around the corner.  We had gone out to lunch and I had ended up with the fruit toast, as the only savoury veggie option was a spicy bean and avocado wrap (which I have had before, but didn’t fancy something too spicy before running).

The race started at 7.30, and you had to collect your number, so I planned to get there at around 7pm. The start was in a completely different place to where the parkrun starts, and all the cars were being directed along very bumpy roads to a field in the middle of the parkrun course. On the way there I was hoping to find a way to run to parkrun, as the way I normally drive is dual carriageways with no pavements. I got to within a mile or so, all with pavements, but the last mile and a bit was along a national speed limit road, which was very twisty and had no pavement, so not an option.

I collected my number, chatted to the other OH ladies who were running it, and then we listened to the run briefing. I kind of wished that I had not listened as it made it sound very hard- starting in the middle of the valley I thought we would be running along the lower section, but in fact it ended up going uphill to one side of the valley, along the top, back down to the middle, up the other side of the valley, down, along the valley, up the hill where parkrun finishes, and then along the valley to the finish. Lots of ups and downs!

2016-07-23 08.22.21

I knew by then that I would not be beating my 5 mile time from the previous midsummer series race! We started off up a hill, which was tough but OK as it meant you  would not start off too fast. The park really is beautiful, and we were lucky with the weather as it was a little cloudy and not too hot. We had a short steep climb at the end of the first mile, and then we were rewarded with some lovely cool shade and the beautiful old oak tree. My first mile was 10.43. We then had a steep downhill followed by a lovely long gentle downhill through open fields. Here I was overtaken by some speedy children doing the kids races (they were started just after the main race). Just before the 2 mile point we ran past the start/finish area, and I could see some of the front runners heading down a very steep path (starting their 4th mile already)- this made my heart sink as I knew we would be going up a long way in order to go back down. Groan! My second mile was 9.11- much quicker (thanks downhill section!).

We then went into a section of the park that is usually closed to the public. The park keeps on opening up more sections (the oak tree was opened after the parkrun started)- there are old and working quarries still in the park, so we ran past a lot of “No Entry” and “Danger” signs. It was great to see the scenery, and although it sent steadily up, it didn’t seem too bad and I felt like I was keeping a strong pace. Then we turned a corner and were told by a marshal “it’s the last hill”- and boy was it a tough one! It was so steep that I walked up it (as did most of the other runners)- no point wasting energy as my walking speed was the same as my running speed.

2016-07-23 08.19.01

Just after that my watch beeped for 3 miles (my third mile was 10.44, so only just slower than my first mile which wasn’t too bad seeing as I walked for a bit). At this point I noticed one of my friends up ahead so I tried to catch up with her and we briefly chatted. We then came to the very steep downhill section- I tried to run in the middle of the track as the grass helped with the grip, whereas the rest of it was very loose shingle and felt very unsteady.

After the steep downhill section we passed near to the start/finish area again, before running along the valley- the same path as the final 2K of the parkrun course. I tried to pick up the pace here a bit as I knew most of that was flat, and managed a 9.43 mile here. We then got to do the parkrun finish hill, although thankfully they chose the altered course (instead of going straight up the steep path, it zig zags across the field. The marshal there was telling the truth as he said it was the final hill!

The final mile dropped gently down through a field, to finally run alongside the river. Near the end I saw my run leader and her boyfriend, and they gave me a big cheer and told me to “sprint!”- I tried to follow instructions although because of the long grass I was having to check my footing carefully. My final mile was 9.22, and as I came up to the finish the RD read out my name (and said I was first OH lady, which I knew I wasn’t) and I attempted a bit of a fist punch.

13710723_10210735713488791_3750789484722397222_o

After getting my timer chip cut from my shoe, and being given my medal, I collected a water and a banana from the table (they also had various chocolate bars but I didn’t fancy any of those) and headed to get my print out. My chip time was 49.43, so I was very pleased to get in under 50 on a pretty hilly course.

Some of our OH ladies had finished their 100 miles that night (it was the 21st!) so they had to have some pictures to commemorate. Very impressive!

2016-07-22 09.09.48

The medal is really nice- it has both races on it (they said that if you did the first and not the second, they would send a medal out to you) as well as the date.

2016-07-22 09.09.16

Then it was time to head back to my car, and head home to officially begin the summer holiday!

2016-07-21 20.46.47

I really hope that they put these races on again next year. I love the 5 mile distance, and running in places like these is so much nicer than a road race- such lovely scenery. Plus they were so low key- park right by the start, pick up your number and run- no huge crowds or wave starts.

What type of race do you prefer? Which sort of distance is your favourite? Do you prefer undulating or flat courses? I think sometimes undulating is almost easier because you can get some speed up on the downhills, plus flat running can get monotonous.

My purple t-shirt arrived! (And the end of July)

I was very excited when I got home on Tuesday and saw a parcel from Wiggle- it could only mean one thing!

2016-07-26 17.48.52

Or perhaps 3 things.

2016-07-26 17.50.34

My purple volunteer t-shirt! In case you are not a parkrun obsessive (as my dad, who runs parkruns with me, didn’t know about it until I showed him)- once you have volunteered on 25 separate occasions, you become a member of the 25 club, and can claim your (very high quality technical) free purple Tribesports t-shirt. Wiggle distribute them (so you have a link on your profile, and when there are some in stock, it allows you to click through to the Wiggle site and add it to your basket)- they will either charge £1.99 for postage, or if you spend over a certain amount (I think £20) the delivery is free. I had a little browse and added some socks, and also some SIS electrolyte tabs as I need to find a nuun replacement as no-where seems to stock it any more. Those things didn’t add up, and then I came across these fab capris! They are Asics (in the sale of course)- I normally like Nike ones but these ones had a nice wide waistband, a big zipped pocket, and I liked the colours. They are very comfy too- I shall be looking at Asics again when I next need/want new capris.

2016-07-26 20.13.51

I tried to take a picture, and I have since worked out how to turn off the flash, but not at that point! It shows how bad the walls were in my office too after we stripped the wallpaper- many shades of paint, blobs of plaster and no idea what all the white bits were.

After completing the 100 miles on Tuesday, I was really stiff on Wednesday- I had to get some paint from B&Q and I ended up leaning on the trolley as I pushed it around as I was having real trouble. Once I got home I iced my back for a long time and that really helped, and then I had a very slow walk around the two mile loop, which helped a bit more.

On Thursday my parents were coming over to help paint the ceilings in the bedroom and my office – they came armed with poles, rollers, a tool box, dust sheets… It was a good team effort and we powered through until mid-afternoon, giving the walls in my office a bit of white paint, as we were worried that the walls were so bumpy we would need to put up lining paper before painting.

2016-07-28 14.34.21

Behind you can see the yellow/brown wall, and then the white coat going over the tester pots and the rest of the wall.

I shall save the decorating posts for another day, but they left around 2pm so I headed out for a run then, for a nice 4.5 mile loop. I got home just in time to have a quick shower as we were going to see the new Jason Bourne film at our local cinema- we power walked there and just made it in time!

On Friday my dad had said he would come over and help with some more decorating- we did a bit of painting and then a lot of sanding down the walls, cleaning with sugar soap, and then painting the walls white to give them a base coat. We didn’t stop until around 4pm, so I had a snack and then headed out just after 5. This was not such an enjoyable run as I think I was a bit thirsty, probably still hungry, and had eaten too close to the run. But I wasn’t going to parkrun on Saturday so did 3 miles there instead.

Saturday was a rest day, as much as walking around London all day is resting, and then on Sunday we had a track session. Our club are trying to do one a month (followed by brunch), and now we have moved I can run there- it’s just under 2 miles away.

2016-07-31 22.05.46

We did some warm ups and balance exercises, and then some drills including running through these ladders- we have them at school but normally it’s the kids that use them! We then did some intervals- 100m then rest x4, 200m then rest, x3, 300m, then rest, x2, and then a final 400m (trying to do a negative split, but it was hot!).

2016-07-31 22.07.09

There were even a few photos with both feet off the ground! Very exciting! I could not go to brunch as my auntie and uncle were coming over for a look around our house, so after it finished I ran the mile or so into town, and picked up a cold drink and breakfast in Starbucks, and then briskly walked home- all in all 5 miles run and one mile walked- not bad for a Sunday morning.

2016-07-31 10.48.14

A cinnamon roll! Good compensation for missing out in brunch.

2016-07-31 12.01.25

My auntie brought over these lovely sunflowers, so they have been brightening up our living room. After a little tour of our home and a catch up, they were off and we had to be heading back into London again.

Anyway, that run meant that my final total for July was 116 miles! That is my second highest mileage ever, beaten only by my final month of marathon training last year! Not too shabby! My medal has been dispatched so I can enjoy it soon!

If you volunteer at parkrun, which role is your favourite? I think the only role I didn’t like as much was token sorting, mainly because it was a freezing cold day and I ran first, and so needed a few more layers than I had with me. I love cheering people on as a marshal, and I like token scanning as you get to see all of the runners come in. But things like tail running or new runners briefings are good “two for one” roles as you get to run at the same time.

Are you a decorating fan? I don’t mind the actual painting, but all of the moving furniture and preparing seems to take a lot longer, and it’s a while before you can see any difference.