Finally a parkrun pb!

Some people seem to be getting parkrun pb’s each week, but not me! When I first started I did speed up a fair bit (I even had 3 weeks where I improved exactly a minute each time!) but that was on the super flat St Albans course.  Since going to Panshanger I have enjoyed the experience of the run so much more- it has such lovely scenery, so mostly I have not been trying to go flat out. I used it as a short fast run last year in my marathon training, and the last time I got a pb was on my birthday (back in May). I have been trying to keep my runs under 30 minutes, but mainly I want to enjoy them so I don’t want to spend the run gasping for breath and feeling sick, so I have not really pushed at all.

I was hoping to beat my course pb at some point this year, which is 27.44, but since then I have only run one beginning with 27 (27.55 back in September). In fact since 2014 (basically since going to Panshanger)  I have only run 4 times under 28 minutes- 27.45 in San Fransisco (a very flat course but I had not been running much on holiday) and then 27.39 a Hove- again super flat but it was very windy, and the day before a race so I was trying not to go flat out. The only St Albans run I did last year was as part of a long run so that was 28 something (whereas when that was my regular run, I would quite often finish 27-something).  I felt like I was capable of beating my pb, but then each week the overriding memory is of gasping for breath on the finishing hill and feeling sick while I get my token scanned. I do love it, honest, but that hill, which isn’t even long (it’s the last 0.1 mile) is very steep and as it’s the last thing you run it’s what you remember.

Anyway, this week my dad picked me up. The forecast was cold, so I had worn my 50 t-shirt with a thin long sleeved top over the top, but as we were waiting for the talk to begin, I made a last minute decision to take my top off, and ran back to the fence where I had hung my bag, to leave it in there. I knew I would warm up and didn’t want to feel all hot and horrible. Last week we ran the whole way together, and as we set off my dad was still chatting to me so we stayed together for the first km- I pointed out to him the 1km marker as he never notices any of them, but as I have been tail runner I know where they are. He was feeling good and wanted to test his knee, so after that he headed off, but I tried to keep him in sight- I managed it for a bit! A few times I glanced at my watch and saw 8-something, so I knew I was going pretty fast, but I also told myself that within a half marathon I managed some 8-something miles, so not to panic about going too fast.

From their facebook page- I am in the red top and I think both feet are off the ground! Dad is next to me here but hidden by other runners.

And there’s my dad in the blue top.

I felt like I was overtaking a lot of people, meaning that I was keeping my pace going and not slowing down. I tried hard to keep up my speed on the long downhill section as often I get overtaken here as I think I worry about falling over. The ground was much drier so the final mile was much nicer- no more slipping and sliding or collecting mud on your shoes. I had seen my watch at that point and didn’t want the adrenaline rush (I get that if I think I am going to get a pb and then I slow down as my legs so wobbly) so I flipped my watch around so I could not be tempted to think about it.

Coming up the final hill I really pushed on (remembering to use my arms and thought about the how torturous lunges and squats from body pump must help make my legs stronger for this) and even managed to overtake someone- I did say “go on” but I think he thought I was talking to myself.

As I crossed the finish I remembered to stop my Garmin and saw the time- 27.29! This was exciting but at that point I was not 100% sure of my course pb (my actual one is 26.29 on the pancake flat St Albans course)- I got my breath back and then mentioned to my dad that I thought it might be. “This will be when the results are delayed” he said- he was right! He dropped me off home, I had a shower and breakfast, checked my phone- no text or email. I did some work, checked my phone- no text or email! I posted on a running facebook group (saying I had my fingers crossed for a pb but was waiting for it to be official) and one of the RD’s for Panshanger replied saying they were having issues and results would be delayed, so at least I knew!  It wasn’t until just after 1pm that I finally got my email confirming it- 27.28- a new course pb by 15 seconds! Not too shabby!

I do like the rule of thumb of taking 1 day per mile to recover from a hard race effort, and this Saturday was 13 days after the Brighton half (which was indeed a hard race effort). It seems with hindsight that it was the perfect time after the race to attempt a pb- I was still enjoying the benefits from the training, but had allowed enough time to recover after. My last pb was around a month after the Brighton marathon, so again enough days to recover but my fitness would not have been lost.

I feel like I would quite like to go to a flatter course and test myself out, but before too long it will be hot and I slow down in the heat! Next weekend I am marshalling as lots of our club runners are graduating their couch to 5k course, and then over Easter I am not sure if I will go. There are also a few local courses that I want to try (well, up to 30 min drives away)- so many parkruns, so few Saturdays!

More sports awards!

But first, here is an important lesson. On Sunday I was up early for my run as our buyers were coming to measure up a few bits, and I didn’t want to wait until after. I had a lovely 6 mile run, but then when I got home I felt a bit rushed. I had put my fitbit (as usual) into the zipped pocket in my running tights, and usually I take it out straight away but I was in a bit of a hurry and just put them right into the washing basket. After our buyers left, I put on a wash, feeling very pleased with my efficiency. We headed out on a walk and it was part way around the walk that I had a horrible feeling- had I left it in my tights???

I had to wait for the washing to end, and yes, there it was. As I picked it up, the screen lit up, and I was able to scroll through the steps and distance (and I was amused to wonder how many “steps” a spin cycle earns you)- but then the battery ran out. No worries- I had not charged it for a week, so I plugged it in. And there is the lesson, because it would not charge! Whoops!

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I made this cake to take around for Sunday tea- a red velvet cake (sort of chocolate) with cherry jam in the middle and cherry butter-cream on top. It was rather tasty.

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I had this beautiful sunset on my drive home on Monday- it’s lighter so much later now!

Anyway, onto the post. On Tuesday I was off to the local Sports Awards with some of my running club- some of the committee members were going, and with my “runner of the year” hat on I was invited too, as was the runner up.

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It was held in a local theatre, and even had a little buffet and drinks (apple juice for me- there was wine too though) before it started.

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Our club was up for “Club of the Year”, and the leader was up for “Coach of the Year” too, so it was very exciting.

I did wonder what it would be like, but I really enjoyed it. They had a few videos (Sport Relief, an Olympic montage, This Girl Can), and they whizzed through each award very quickly (there were a lot of awards!). They had a question and answer session with Chris Ryan, the GB “murder ball” captain, which was really interesting. They also had an amazing video about a local swimming club who support disabled people. It was really inspiring. I loved seeing all of the school children get their awards, and finding out about local clubs (there is a women’s roller-skating club- not for me but what fun!), as well as a hub for disabled people (adults and children) to experience activities such as trampolining, sailing, cycling and other sports. Even though we didn’t win, of course it’s the taking part that counts, and it was a great reminder of all the fantastic work that is going on throughout the district from volunteers, schools and clubs. The local paper did a little write up here.

The council are also looking at holding a special event in October (10 days long) to encourage women and girls to become more active and involved in sports.

We spent a bit of time talking about the local parkrun that our club are sponsoring (in part)- it has a launch date now, which is very exciting! There are lots of great things coming up in the club now- a new runner’s graduation at parkrun in a few weeks, lots of people running and marshalling a local half, a few of them running the London marathon for charity (lots of charity fundraisers going on), a virtual race for the charity…I am very very glad I joined!

Brighton half 2016- believing in myself

So for a long time now, years in fact, I have been working towards a sub 2 hour half marathon. The reason for this is stupid. I know it’s stupid. But I have still been wanting to achieve it. Back in 2008, when I started running, I bought this book after following a run/walk programme in Zest magazine:

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(I still can’t flip images any more…)

I found it very useful in my beginner days- it had tips on what to wear, training plans, what to eat, race guides…. But one sentence stuck with me:

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That sentence about how long a half marathon should take: “about 2 hours is respectable”. Now realistically reading that, it’s probably true. But I did my first (albeit hilly) half in 2.32. And yes I was near the back. So near in fact, that some of the marshals were packing away and I nearly missed the turning to the finish. But some people did it in 3 hours so I wasn’t really that close to the back.

Anyway, since then I have run 2.19, 2.27, 2.20, 2.12, 2.10, 2.16, 2.06, 2.42 (this was a trail one), 2.04, and 2.11. And do you know what? With my rational head on, I should be proud of every single half marathon. Running one is no mean feat, and from each one I have taken away something. But there has been a little voice in my mind about achieving a sub 2 hour half. I want to be a “respectable” runner. I like goals to aim towards- I managed a sub 30 minute 5k, and a sub 60 minute 10k, and then a sub 5 hour marathon, so  the sub 2 hour half seemed similar, and the next goal to aim for.

So, with that in mind, I signed up to the Brighton half. I had already run it twice, so I knew the route- it’s lovely and fairly flat (apart from a gentle hill near the start, which you then get to run down), it has great crowd support, nice views of the sea for most of it, is easy to get to…

Because last year I felt so good running it, I tried to replicate some of my marathon training. I often struggle between miles 8-11, so I decided that adding in a few longer runs, and some over the distance, would help me get through those miles on race day.

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We travelled down on Friday evening (listened to the Film Podcast on the train), and then the next morning went to Cafe Coho. I love it there, and was sad that the pancakes with nutella and banana was no longer on the menu, but this beauty was- pancakes with fruit compote and Greek yoghurt. It was delicious.

We had a lovely walk along to Hove.

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It was gorgeous out there.

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We went out to Food For Friends for dinner- this time we shared the tahini dips to start, and then I had a lovely salad with roasted sweet potato, hazelnuts and avocado.

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Staying hydrated with a pear juice, strawberry and elderflower drink.

We had bought a slice of carrot cake from this amazing cake shop, and so shared that later whilst watching Trapped (take me back to Iceland!).

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The next morning I had a clif bar and some water for breakfast, before getting dressed and walking down there. I had my flipbelt on with tissues and a pack of yo-yos (just in case) but no phone. Our hotel was close to the start, and Andy walked with me so I could hand him my jumper instead of using the bag drop. I was actually in the sub 2 hour pen, which made me feel very inadequate indeed, so I went right to the back. I had copied down the pacing I would need to achieve 1.59- (the Lucozade website only does minutes, not seconds, and I thought at least that way I have a bit of leeway). It was 9.05 per mile, but I was hoping to see a pacer. 9.05 per mile does sound fast to me, but I reasoned that I ran 10 miles at pretty much that pace back in November, and I have been increasing my long runs since then, so I was trying to be positive! The 2 hour pacer was in the pen behind me, so once they removed the tapes I walked to the start line and let the pacer go ahead so I could watch him.

The first mile was so congested. I have never felt so claustrophobic in a race before. My legs got clipped so many times (through no fault of anyone, it was just very busy) and at one point I tripped on some road paint (the thick lines I think) and just caught myself before I face-planted the floor. Not a good start! I suppose I should have realised that it would be busy, and of course if I had started further back it would have been clearer, but I wanted to see the pacer as I think that helps so much.

Anyway, the first mile (flat through the town) was bang on 9.05! It felt fast, but OK. The second mile heads back to the seafront, and we sped up then, doing 8.59! Someone said “maybe he is going fast in the first half so we can slow down in the second half”, but I think it was just because of it being so busy.

The route then heads up the coast, and I was glad that I knew the course because I was expecting it. I don’t find the hill too bad- it does go on for a fair way (until just past the 4 mile marker) but it’s fairly gentle. There was a point where it narrowed to about the width of two runners, as the fast runners were heading back down on the other side, and here we had to actually stop. The water station was congested too with people running across to grab a water- I had no idea where I should go to avoid it. I had only written down the times for 3, 6, 9, 12 and 13 miles, because I didn’t want to be looking at each mile, but also I could get a fair idea as it was so close to 9 minute mile pacing. Anyway, mile 3 was a 9.12, and when I checked my watch and post it note I was only behind by a few seconds which was fine with me because of the hill.

I was watching the other runners head down the hill and saw another 2 hour pacer on the other side- I had time to think to myself “they must have more than one” before I reached the traffic cone- yup, we were turning around and heading back down! Whoops!

On the downhill I tried to keep the pace going, and enjoyed looking out to sea too. It seemed more blustery here, but of course this was when the runners seemed to thin out a bit- no-one to act as a windbreaker!

Miles 5, 6 and 7 are downhill and back towards the start. I was on course at the 6 mile point, and could hear the winner being cheered home (around 1 hour 10 I would guess- some very speedy time anyway)- at least you can’t see the finish line as you run along the top road, and the finish is on the promenade below. Miles 6 and 7 were run in 8.57 and 8.49- I’m pleased with that speed at a parkrun so I was hoping my legs would last the course.

This is where it began to get tough. Mile 8 and 9 were OK (9.09/ 9.06), and I was pleased that my training had meant I still felt strong for these miles (too far from the end to be “just a parkrun to go”). There were loads of crowds cheering- especially as we were with the pacer lots of people were going “go on two hour runners” which was lovely. One lady shouted in my face at the top of her lungs “OH” (down to my Old Hatfield OH top)- it was funny but also a bit intimidating! I am sure she meant to be supportive as she was cheering all of the runner names and club vests- our OH is a bit weird if you don’t know what it stands for! At the 9 mile point I was still OK, but when I glanced at my watch a few times I was below the 9.05. I wished that I had also typed in 2 hours straight (it’s 9.09- I just looked) as that would have helped settle my nerves. I was getting warm too- I only had on tights and a vest, so I decided to have some water at the final station. It’s at the turnaround point past the Hove Lagoon, just before the 10 mile point. I had to stop to pick up a bottle, and then I had a few sips but that made my stomach ache, so I left the rest of it.

Here I lost the pacer group a bit- I could still see them but they were inching further away and I had no energy to sprint- I still had a parkrun to go! The final 3 miles are along the promenade, so I occupied myself with looking out to sea, thinking about the walk we had yesterday, thinking about the parkrun I ran along there last year, and a lot of counting up to 100. At the 10 mile point my watch said 1 hour 29 (which is my fastest 10 mile time, even though Strava thinks it’s my second fastest- possibly down to a mix up), so I knew I had 31 minutes to run a 5k= 10 minute mile pacing. Then I just had a battle in my mind:

Why not just slow down and enjoy it? You are meant to enjoy running after all? Why not stop and walk for a bit?

No! You have wanted a sub 2 hour for so long! The pacer is still in sight. You can run 10 minute miles. Keep going!

But if I slow down, I will still get a pb, just not a sub 2 hour time. I could still get a pb. My legs hurt a lot.

Come on- you have done the hardest part! You’ve kept up with the group the whole way up the hill, for the first 10 miles- you can do this final bit.

Those final miles were my slowest- 9.20, 9.18, 9.27, and even as I passed the 13 mile point I looked at my watch and looked at the finish gantry and that doubting voice crept in saying “you’ve missed it”- I actually said out loud to myself “No, you can do it- don’t give up”- hopefully no-one heard! I could see the time on the clock ticking closer to 2.05 (I think I crossed the start line at 5 minutes) so I gave it all I had for the final “sprint” (9.06 pace!) and was so elated as I crossed the line and saw 1.59.11 on my Garmin (but of course I had to wait for the chip time). I thanked the pacer as he was stopped right by the line- I really don’t think I would have kept going for the final 3 miles if I could not still have seen him and the group.

Then I felt a bit dizzy, so quickly got a foil blanket and drank some lucozade. Then it all got a bit stressful. I had arranged to meet Andy by the ferris wheel- he was going to bring me tea and my jumper. I hurried (as best I could) past the yoghurt raisins (no thanks), cereal bars (thanks, took one for later), carrier bag (it’s empty- well I guess it’s worth 5p!), water (take one for later), medal (hooray! I love my medal) and t-shirt (yes, finally a technical t-shirt from Brighton!!!!!) which I put on. I tried to get out of the finish area, but it was jammed, and the bit outside with spectators was only wide enough for 2 people, so in the end I went back through the medal area as I had seen an exit further down. I actually ended up running a bit here, as it had already been 20 minutes- I didn’t want Andy to worry but also we had to check out by 12! I finally met up with him half an hour after finishing- just due to the huge crowds. The tea was lukewarm but it was amazing!

We stopped for a quick photo, before heading back to the hotel. We got back at 11.45- I had to have a very quick shower and then spent a long time trying to dry my hair as much as I could. (In the end we checked out about 10 minutes late, which panics me but they were fine).

I then got a text through confirming my time- 1.59.09!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! I am still so amazed! I have finally achieved that time!

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Brighton always make fab medals- this one with the pavilion on is great, and I love the silver with a hint of pink. I wore it all the way home!

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I love the t-shirt too!

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I have lost count of the number of races I have completed in Brighton- and this is my first technical top! (I do have a cotton one from the marathon which is being kept for posterity).

Andy had also bought me a cinnamon roll, so as we checked out, I started to eat it and realised I was rather hungry, as there were no bananas at the finish and I didn’t fancy the cereal bar- then we were in such a rush I forgot. Not good!

Anyway, after that I felt a bit more humane, so we walked around Brighton and ended up going to Bill’s for lunch. I was soooooo tempted by a new item on their brunch menu (peanut butter and banana French toast- I think it was designed for me) but knew that more sugar would not be a good thing (right away…)- instead I had a lovely salad with lentils, roasted squash and goats cheese. Better re-fuelling I think.

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We bought another slice of cake (this was mint and lime) to take home, got a chai latte from Bluebirds, and then got the train home. I thought I would nod off but I was so excited still, plus a few of the OH ladies had been running the Cambridge half and the Gade Valley 17 so I was checking on our facebook group to see how everyone got on.

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Are you impressed with my cake slicing skills? I managed to slice it properly in half! After soup and sourdough for dinner we shared the cake- it was delicious!

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So the moral of the story? Believe in yourself. Not like a “if you can dream it you can do it” kind of way, because I often dream that I can fly. Like a bird. Frequently. But believe in what you are capable of.

And also sometimes not being able to walk properly the next day is very worth it! That time is mine forever!

OH annual awards 2016

I’ve been in my running club for over a year now, and last Saturday was their annual awards evening. Last year I could not go, but I was looking forward to it this year, although on Saturday I missed parkrun as I didn’t feel well and kept feeling dizzy, so I nearly didn’t go. It was dinner and a disco, plus a raffle organised by some people running the London marathon, and the awards. Earlier in the week they had sent out the list of nominees for the different categories, although they didn’t announce the the fastest 5k, 10k and half marathon times (but I knew I would not win any of those, although I might have been close for the 10k). One of my work friends told me I might win something, and I told her that no, I was not nominated, and anyway if I was I would be so nervous- I was glad I could just turn up and enjoy.

It was all set out beautifully, and the meal was good (as well as accommodating the vegetarians, they also gave me a separate dessert as I didn’t want the Baileys that was in the profiteroles!). It was so funny seeing everyone dressed up- sometimes it was hard to recognise people as usually we have our hair scraped back and we are all in leggings and high viz! After dinner they started announcing the winners. Last year they let everyone vote, but now the club is bigger they said not everyone knows everyone else, so the committee had chosen. Different run leaders were coming up to announce each winner, and it was very exciting to see who had won. One of the ladies I run with a lot won Most Improved- she had only began running earlier in the year and has been steadily increasing her distance (she did the 10 mile race last weekend) so that was great to see.

There was a bit of friendly competition (banter) over the fastest 10k and 5k times, as there are a couple of very speedy ladies. Each award was given out by a different run leader. They then went to the final award- Runner of the Year. The girl next to me was announced as the runner up, as she had joined less than a year ago and had run 100 miles in the summer (impressive especially as she has 3 children)- she was over the moon and it was so lovely.

Then our club leader started talking about the winner- she started talking about someone who represented the club at different races, and encouraged others, and then the run leader I run with came up to hand it out, and I was looking across the room to see who it would be, and they called out my name! I was so shocked, and proud. As I went to collect it my legs were shaking! I really get so overwhelmed. All the others had collected theirs, had a photo, and gone to sit down again, but someone called out “speech”- I think I looked terrified as someone said to me “you don’t have to”, but then I felt like I should say a few words because I didn’t want to seem ungrateful. I said something about how I loved running before I joined the club, but since joining it I have loved the support and encouragement of the club, and seeing how everyone else does too.

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As well as the lovely trophy thing (which had my name already engraved!) I was given a lovely shoe tag, which I am wearing as a bracelet as it’s too nice to get muddy. I love it.

Here are all the winners! (We had to pose in the hall as it had better lighting!). I still can’t quite believe it. I have never had a trophy before, having ever being in a sports team at school or anything.

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Blurry photo I know!

Now I need to find a place to display it. I actually found it hard to get to sleep when I got home because I was just so surprised by it all. It’s weird in a way being given an award for basically doing a lot of something that I enjoy, but it’ lovely too.

The first parkrun tourism of 2016

Earlier in the week my lovely running club “Guv” shared that Gadebridge parkrun would be hosting a special guest (Special Olympic Ambassador Mitchell Camp, and the mayor) on Saturday. I then started having a look at the location and course, because I didn’t realise they had one there- it’s about a half an hour drive away, and has been going for less than a year.  I messaged my dad to see if he fancied it, but he was busy, and no-one from my club fancied it, so I decided to head there on my own and check it out.

I left at around 8.15am, a little earlier than usual, and I got there at 8.40am, so plenty of time to walk to the start. It wasn’t far from the car park at all, but it was so cold.

This is taken from the start- you can just about see the car park through the trees so it wasn’t far to walk at all.

Everywhere was frosty, and the fields were all rutted but frozen solid, There were plenty of icy puddles, and the pavements were sparkling. It was beautiful.

We had the most enthusiastic  marshal delivering the new runner briefing, and then in the normal run briefing the mayor talked briefly, although it was a bit hard to hear as I was behind a big group of tourists from the same running club. Then we were off!

The course was tough. It started on path, before straight away going onto a field- up, along, and down (over frozen mole-hills), then under an underpass, up the other side of the valley (and if you know Hemel, and Galley Hill, it is steep), along the ridge at the top, then steeply down, under the underpass, gently uphill to near the start, where you then get to do it all again. I really had to concentrate as the ground was so rutted (the spike imprints from previous runs were frozen solid)- I didn’t want to twist an ankle, and the cold air made it hard too.

I got a stitch (not sure if this is down to the nakd bar I had before leaving- I think my eating before parkrun experiment may have ended now), but the park was so pretty in the early morning sunlight, with all the frost everywhere. I enjoyed the run, looking at the surroundings, and even warmed up enough to take my gloves off after a mile! I was half tempted to take some pictures, but I had worn my flip belt as I didn’t know if I would take my jacket off or not (it has big enough pockets, but if I tie it around my waist then anything in the pocket bangs on my legs) and it’s hard to sort that out while running. I could not speed up on the flat ridge part because the ground was so frozen, but that was fine with me!

After I came out of the underpass for the final time I had a straight and gently uphill path to the finish, so I put on a bit of a sprint finish. There was someone taking photos and my shoulders are so hunched! Argh! I know I need to sort this but I don’t often realise until I finish that my shoulders ache.

From their facebook page.

I also thought that I was smiling!

Anyway, it was a really enjoyable run.

Time: 31.20, 65/100 runners (nice even number), 12th female and 4th in my age category. It’s funny, apart from San Francisco which had such a tiny field, I seem to hover around the 3rd or 4th age category placing. It’s a course pb of course (your first parkun at a new course always is) and my dad was keen to visit it, so I am sure I will be back.

I didn’t hang around in the end, as there was going to be a talk, but as soon as I stopped running I was totally freezing, so I headed back to my car to put my coat on. Then the day didn’t go so well- I had to stop off at the post office, and the queue was huge, and then I decided to have a hot drink once I finally got home, before having a shower. All of this meant that I didn’t eat breakfast (lunch) until 12.30 (although I had eaten the cereal bar).

I had a few hours of work to get through, and once that was done I popped to town, but the feeling of the stitch either came back, or it had not gone away, I’m not sure, but it was quite sore. I ended up having a lie down when I got home, and it really only went away when I went to sleep. I thought I had maybe pulled a muscle or something, but I don’t remember it aching when I was working, so I don’t know when it actually came on.

This morning I was awake before the alarm, and very excited to see snow! Most of the girls in the club were doing shorter runs, so I went out on my own for a lovely 9.5 mile run in the snow. I was fairly slow at first as I didn’t want to slip, but actually the snow was nice and soft (making that lovely creaking sound as I compacted it). I stopped for photos too, of course.

I ran around the lake twice- some of it was covered in ice.

I ran back through the fields, which was fine until I trod in a puddle (hidden by the snow) and my shoes filled with icy water. I sped up a bit then I think!

I cracked out the leg warmers this morning too!

I loved it though! And although about two miles in my stitch feeling reappeared for a bit (and I considered turning back) after a bit it went. After a quick shower we were off to brunch with some friends- we tried Coast to Coast, which was OK, but I don’t think I would rush back.

Anyway, my first parkrun tourism of the year was great, and I have already started looking at others nearby- I need to spread them out a bit but  there are a couple of others that I could visit now fairly easily. Panshanger is still my favourite though!