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OMG!

Back in the time of the prosperous, when Kim and I both had London jobs and London flats and escaped to Sussex at the weekends, we each had a personal trainer too.  In fact I would go to the gym in London Bridge at least twice or three times a week and it would be fair to say that I was pretty fit.

Then I had a fairly nasty head-on skiing accident, which resulted in a broken collar bone and a major break in the gym routine, followed by a halo jump in income, which as any parachuter knows means high altitude, low opening!  Both Kim and I chose to start afresh, sell out of London and follow our genuine long-term interests rather than to work back up to the top of an industry we no longer felt passion for.

Which is why, since (before) the outset of this blog in August 2007, you will have seen very little written in these pages about any exercise other than running.

So it came as a bit of a shock to the body to go to a Circuit Training class last night!  One hour with (bluddy) Jane at the Triangle Centre pushed a fine selection of muscle groups to their absolute limit…and clearly beyond since I actually HAD to stop to rest from time to time.

It was an excellent class, broken up into a series of simple paired exercises using no more than a floor mat and a skipping rope.  Oh, and the slowly increasing weight of our own limbs.

It was so excellent, in fact, that it’s fully booked for the foreseeable future!  RATS!

However, the Endorphin drug has been re-tasted and Kim is now on a mission to find us another local activity, with a similarly diverse and good natured group of people, that can leave us feeling similarly pumped-up on a more regular basis.

Watch this space, but in the meantime, OMG!, I feel GOOD!

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Thinking about it

I’ve been thinking.

Sure, we are all thinking about something from moment to moment, but I wonder how many people sit down to deliberately think about one thing?

In fact, since I sold out of my marketing business in 2007 and have been thinking in a more focused way about thinking, I’ve observed that relatively few people do so deliberately or on a regular basis.

There are a couple of directions that I could approach the subject from (for example brain speed) but it may be easier to look at it in terms of focus.

If you have an imaginary 100 units of focus bandwidth at any one moment and you’re thinking about two different things, for example driving and talking on a  hands-free phone (or even to someone sitting with you in the car), then your focus is split between the tasks to some extent… in this case maybe 70/30.

This may be sufficient focus on driving provided there are no abnormal considerations, but the band-width required to take that split-second action that might have averted an accident is essentially tied up doing something else… in this case listening, thinking and responding.

The same is true if I am running and thinking at the same time, something that I regularly do… with last week’s contemplation of smiling being a case in point.  There my focus was probably biased more towards the thinking, say 30/70, whilst I allowed my subconscious to keep me moving from step to step.  One of the (numerous!) reasons I eschew racing is that the training required is a different task to merely running, or in my case, running and writing a blog about it afterwards.

If I were in training (like Phil) or actually racing, then my focus would need to be more on the running and less on the other cognitive flotsam & jetsam.  Frustratingly however, the mind is easily distracted away from the task in hand and into thinking about other things, for example the past and future, or in Phil’s case, probably into thinking about music!  Take the focus away from running hard and you slow down.

Likewise to my mind, driving requires 100% bandwidth in order to moderate speed and road position according road conditions and (a conscious awareness of) potential hazards, which is why I generally drive with the radio off and never answer my phone.  The habit I have formed here is essentially not to think about anything other than the driving.  My occasional passengers will be familiar with my tendency to stop talking, even mid-sentence, in order to assess a situation ahead.

My route this afternoon (after a shameless lay-in) was exactly the same as last week, chosen in part for the ease with which I could think while I ran.  It was a glorious if somewhat chilly day and I quickly got into a reasonable pace.  The running element of my focus consisted of noticing when I had slowed down and pushing myself on a little, while my head then generally spiralled back to the more cerebral subject addressed by this blog.

I reached the halfway point in 45 minutes, exactly the same time as last week and I made a conscious decision to focus more bandwidth on the running on the way back.  I first focused on my footfall, landing on the outside of my heel and leaving from my big toe as I was taught by Andrea Wright, my super-physio.  I also focused on relaxing my upper body, where the Bok’s trick is to relax the jaw, since the rest of you then seems to relax.  Then, keeping a watching brief on these two elements, I focused mainly on my breathing, in through my nose, out through my mouth, fully and in time to the pace.

Like trying to break any other habit, this was difficult (even for me, where I am conscious about what is going on!) and I found myself back in the earlier subject more than once (my breathing becoming shallow again), but I didn’t beat myself up about it, rather just drawing the focus back into the preferred place.

In general terms I made good time, finishing ten miles in just under 90 minutes, or 6.74mph average.

Whether you are running, driving or working, we should try to be more aware of the bandwidth we are using… and if it is less than 100% (and this wasn’t a conscious decision), then we should focus more clearly on what we’re supposed to be doing.

Keep thinking… and keep smiling too!

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Plenty to smile about

I was humbled that, at Christmas, my folks thanked me for my psychological support during last year.  I find it interesting that that despite being a highly evolved species, it is often the simple stuff that makes a difference to how we think and how we feel.

Take smiling for example.  It may be an automatic response to something we like or find amusing, but if you give yourself a big smile as you sit reading this, your mind will probably disregard the fact that you smiled for no apparent reason and post-rationalise that you’re feeling happy… which you will then feel.  You may even enjoy reading this post more, even though it’s a slightly obscure one.

It was late when I dragged myself from bed this morning and I played my guitar whilst supping my way through two quadspressos… before finally pushing myself out the front door at around twenty to midday.  I have a sense that Michael Apter’s fascinating Reversal Theory applies to my runs as well since, unlike last week, I had no desire to get muddy whatsoever.  In fact I was definitely in a telic (task-focused) mode rather than a playful para-telic!

I opted for my ten-mile pavement route on the basis that I could turn around early if required… the cough that I had all through Christmas is still lingering around, which is why I reluctantly turned down the offer of a run with Mark Johnson yesterday.

You may think that running alongside the road would be somewhat tedious, but I happen to be passionate about cars and motorbikes and it didn’t take long before I found myself smiling inanely at a Kawasaki as it rumbled past.  I smiled at more cars, some without thinking and some deliberately.  A Morgan with the top down, a Boxster, a 911, some MX5s… each time getting a little rush of happiness to ease the physical effort of running.

I smiled at neat new fences and tidy gardens and even at the thought that had clearly gone into the design of a new property on the southern outskirts of Hassocks.  I especially smiled as I acknowledged the people I passed along the route… some of them clearly needed a little extra happiness in their lives, whilst others were as Larry as me!

I reached the 5-mile turn point in 45 minutes… I smiled about that too, since it had felt like hard going.

The return leg was slower and definitely harder work and I was glad that I wasn’t trying to keep up with Mark, but the smiles kept coming.  A new red 911 4S convertible (BIG smile!), an old 911S, a neat new Jag convertible, a Ducati , more people (including some that I passed for a second time), more houses and gardens.

It’s curious how easily we can make life more interesting and less stressful: deciding not to get irritated at groups of people taking up the whole pavement, giving a nervous motorist extra time at a junction without adding to their stress, thanking someone who let us out or sorry to someone we have inconvenienced, saying good morning to elderly neighbours (one of whom stopped to give me a lift to the station as I jogged to catch my train, even though she probably has no idea where I live) or even just giving ourselves a little more time to get to work in the morning, or more space to the car in front of us.

Those of you familiar with my work and my England Garden Gang concept probably realise my wider belief that there are plenty of simple ways to make a difference in our organisations and in society too, with a little additional effort but no great sacrifice… for example keeping our neighbourhoods neat rather than assuming it’s the responsibility of someone else.  There’s plenty of stuff to smile about!

Towards the end of my run I passed several curry houses with their delicious aromas hanging in the stillness of the flat grey day, but rather than smiling this just made me feel hungry… such that I announced an urgent requirement for minestrone soup and toast when I eventually dragged myself back through the front door, quickly to be followed by two cups of tea and two hot cross buns.

10 miles in 1.33, 6.45mph and though my legs are already heavy, I can’t help smiling at the positive effect my run will probably have on my body and soul.

Despite whatever aches you might have, feel free to join me in a BIG smile as you wake up tomorrow morning if you want to improve your chances of having an excellent day!

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SportsBallShop competition winners

I received a lot of verbal comments from readers about the Sports Ball Shop competition (pictured above) in November/December… in the main from friends professing weakly to have too little time to write a few short sentences on a running theme!

But two people did submit stories and so, by default, they each win a voucher for £40 at either sportsballshop.co.uk, sportsbras.co.uk or etoyszone.co.uk.

And the winners are: Nigel Foster and Clifford Dargonne. Voucher codes will follow from me by email in due course guys… just as soon as Ben sends them through.

Since SportsBallShop offered three vouchers (and I have the casting vote), I have arranged for the third voucher to go to: Warden Park School in Cuckfield, via Dai Thomas who teaches there.

I worked as a Young Enterprise Business Advisor to an excellent team of students at Warden Park last academic year, whilst Dai was kindly instrumental in helping me set up FosterRuns.com in 2007.

A big thank you to everyone at SportsBallShop.co.uk (and especially Shannon and Ben) for their sponsorship!  This kind of initiative really sets these guys apart from their competitors!

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Good and Muddy

After a really fun, relaxing and generally somewhat studious Christmas and New Year break, FosterRuns got back to business this morning with a delicious run on a BEAUTIFUL sunny day!

I had decided on the title above as I sat studying this morning, so there was little question about where I was going to run… it was back to the old midweek circuit.

I set off with considerable aplomb, charging down the road section in a manner which might have suggested, to the casual observer, that I hadn’t just spent two weeks laid low with a cold and unshakable cough.

I was well into the woods before my conscious mind put pay to the speed, but I had already started to deliberately splash through the middle of the mud by then so the fun continued.  As I’ve written in these pages before, there is a difference in frame of mind between avoiding the mud and plugging on through regardless and on this simple scale I was well off the latter end.

The mud today was thin and wet, so my socks were quickly wet through, but the upside was that my runners didn’t clog up.

I went out past the (currently boarded-up) Royal Oak, touched on Wivelsfield and then ran up through West Wood where the gradient had me slithering all over the place… with a big smile on my face.  Other folk mashing through the puddles were sensibly wearing Wellington boots… they must have thought I was crazy!

Once around the industrial estate it was on to the magical path… as magical as ever with the sun filtering through the trees!

And then across a sun-stroked Common, before heading for home.

5.2 miles took me 51 minutes, so a merest shade over 6mph and a great start to 2012.  I hope that you all have a most amazing year!

And PS. HAPPY BIRTHDAY to Cliff who is forty-something today!

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An absence of mince pies

We were at a FAB party at Clive & Nat’s last night, during which time Pete & Cliff reminded me about the Mince Pie ten mile race this morning. Though I remember saying that I ‘might’ see them there, even then I was somewhat doubtful… I could list the reasons for my doubt, but it will make no difference since they will still harangue me for not turning up to compete!

Suffice to say that I wasn’t there this morning: I made it only as far as my folks’ place by the start time.

It had been raining all morning north of the Downs as I sat re-reading Michael Apter’s Reversal Theory, both reading and raining being factors in my considerable prevarication. However, in sight of the sea to the south of the both the Downs and the coastal ridge, the day was chilly and overcast but dry and optimistic… sufficiently so that I opted to wear shorts.

I had a vague thought about running to the finish line in Peacehaven, but I honestly didn’t feel that energetic, so I sufficed by running down to Rottingdean and along the Undercliff Walk to its easterly end at Saltdean.

The sea was heaving magnificently and I paused several times to take photos and then to take a longer video… which I would share with you if Google hadn’t bought YouTube and messed up my passwords in the process.

I then simply retraced my steps back up the hill to Woodingdean, all the while feeling guilty thinking about Pete, who would have competed having already run from Brighton and then, in the absence of my car, may well have had to run home again afterwards! Heck, he’s the one who should be writing the running blog!

I notice from the results sheet that out of a record 327 entries, Cliff came 95th (average speed 7.4mph) and Pete 66th (7.7mph).  Good show boys!

For me, around 7 miles took me 1.17 (5.45mph), but this included all the pauses for 21 photos and an almost three-minute video, so I was running a smidge faster… and comfortably so, even though I took the Falmer Road in a relaxed fashion.  After all, it wasn’t the day for racing!

There are only a few days left to submit your humorous incidents for the competition ahead of the deadline!  Though if I hear one more person claim they’ve not had the time to spend five minutes writing a few words and sending them to me, I’ll be forced to, er, sob… publically!

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Et tu, beaut day

The LED starlights were out in force in the sky last night and that translated into a chilly but beautifully clear morning.  Apart from Thursday, where there might be a little rain, this is supposed to set the pattern for the week in the South, with some chilly nights but temperatures generally above average.

As I pounded away to relax my muscles after yesterday’s run, the temperature underfoot on the running machine was considerably hotter still.

I know this because I tend to run barefoot and having managed to get up to 7.5mph during my normal mile, I felt so comfortable that I continued on at that speed for a second mile too… the belt warming all the time!

So warm feet and two miles in 17.04.  Have a GREAT week peops!

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Greyday chug down memory lane

Once again I tootled off to my parents house for my run, although having got absorbed in re-reading David Eagleman’s book Incognito, the Secret Lives of the Brain this morning, I was even later in starting out than last week.

Eagleman writes beautifully: ‘Your consciousness is like a tiny stowaway on a transatlantic steamship, taking credit for the journey without acknowledging the massive engineering underfoot’.  If ever there was a great Christmas present for someone who is curious about life, this is it!

I ran up the hill to the top of the village, delighted to see that at least one of the latest units on the old Sunblest Bakery site has been let… clearly to Reflex, the sports nutrition company… nice design guys!

Sunblest, with its neatly kept lawns, had been baking on the site for decades until the early 1990’s and I seem to remember that my eldest brother worked on the doughnut line whilst on break from university in the early 1970’s.  Legend has it that one of the permanent workers asked him what he was studying and when he replied Pure Physics, she said ‘how boring’.

The site slowly decayed from its closure in 1994 until 2002 when it was levelled for redevelopment and this year  (in fact last month!) is the first time that it has been a net visual asset to the village since then.

At the top of the village I turned left and ran across to Brighton Race Course before, on a whim, dropping down the steep steps to Bevendean.

My parents and elder siblings used to take this route to see my grandparents in Moulsecoomb  the 1960’s but unless it was in a pram, I don’t remember having been down here before… probably because my Dad was one of the first people in our street to get a car.

I followed my nose and ended up exiting onto Bear Road, giving me a great opportunity to run up at least the top part of one of the steeper main roads in Brighton.

Back on the racecourse I headed the mile and a half down Wilson’s Avenue to the Marina then turned left and ran down onto the Undercliff Walk.  It was a very different scene to last Sunday, not least since the tide was out.

At Ovingdean I ascended the cliff where I descended last week, the steps seeming somehow less dramatic approached from below.  I then ran up the valley to the church where my good friend Ric, who died in 2009, rests with a marvellous view up towards Woodingdean and down to the sea.

From the church I once again had a steep hill to climb to the ridge at the top of Ovingdean, which I then followed all the way up to Woodingdean Primary School.

When I was growing up there was only a pair of derelict houses next to the school, but my Mother was Chair of the Scout Group working party which erected the Scout hut, from memory in the very early 1970’s.  The group of parents first dismantled the building at it’s original site in Sunbury and then rebuilt it, much to the excitement of all the young scouts at the time.

Since then the derelict houses have also been reborn and the previously utilitarian school has had a neat pitched roof installed.

From the school I crossed the grazing land (which used to be a ploughed field) back to my folks place.  9 miles in 1.43 is a chug at 5.25mph, but to be fair there were a couple of steep hills and more than one pause while I paid my respects to the past.

With only two weeks to go to the deadline, I have but one entry to the competition, published on the Competition Stories page.  Bearing in mind that there are three £40 vouchers up for grabs, it could be well worth your while penning a few words and sending them to me.  I’d hate to have to send two of the vouchers back!

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Monday run-off

After I pointed out the extreme clemency of the season yesterday, the weather made a half-hearted effort at producing winter last night.

The sky was so clear that the stars shone like LED’s and there was already a frost on the deck when I went to bed.  Likewise this morning at 6am there was a heavy frost on the cars outside, but as I write two hours later it is melting fast, ahead of another week of mild weather and heavy rain… the latter albeit in all parts of the UK except here, where the water companies are already talking about a hosepipe ban!

Despite only running 10km yesterday, my legs had that tell-tale stiffness this morning that suggested that I’d be back to walking like a penguin tomorrow… which is exactly what happened for what felt like a week after my token short run three weeks ago.

The only antidote that I know is to get my legs moving again the morning after the run before, so I duly climbed aboard the machine this morning for a gentle jog.

It’s a good way to warm up on a cold day and I was reminded of the time two years ago when I ran 20 miles whilst staring inanely at the white wall in front of me and the leaves of the overgrown cheese plant!

My barefoot Monday run-off covered a mile and took just over ten minutes.

Have a GREAT week peops!

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Back to the beach

It had been stormy overnight and I awoke to a wet, grey day… not an especially appealing prospect for a run.  Fortunately it was still unseasonally warm here, so at least I wasn’t going to get cold and wet.

I quite like running from my folks’ place in the winter and so it was 10am before I was there and ready to leave… into a most beautiful sunny day that had somehow emerged from the gloom!

So glorious in fact that I opted to wear the shorts and shades that I had somewhat ironically taken along for the drive!

My folks live in a village on a hill behind Brighton and most routes out involve going down… in this case two miles down to the Saxon settlement of Rottingdean.  It was an easy way to ease myself back into the running, but after a little gardening yesterday my back was still a little tender.

Rottingdean is such a pretty village, with its pond, windmill and mix of tiny cottages and grand houses… one of which housed Rudyard Kipling for five years at the turn of the previous century.

One of the reasons that I particularly wanted to come down this way was to see the sea after last night’s storm… I was not disappointed!  And I wasn’t the only one admiring the view of the whitecaps along towards Brighton.

A mile westwards from Rottingdean are the Ovingdean steps, which descend 25m to the Undercliff Walk below.  Originally constructed in the 1930’s as part of sea defences, this is still an impressive construction… though not quite as daunting as the vertiginous and more recently constructed steps at Peacehaven, which can be seen in my post earlier this year

Once down at sea level the power of the waves became apparent… I’m pretty sure that Curtis Ebbesmeyer and Eric Scigliano’s book Flotsametrics passes comment on just how much force each wave exerts (alas, I can’t locate my copy on my bookshelves right now) but the clap of sound as each wave hit home was thunderous.

Fortunately the wind was offshore (so the undercliff was sheltered) so whilst the waves breaking against the seawall below me were producing a curtain of water ten feet above my head, they were then dropping straight back down… otherwise I would have surely been drenched on numerous occasions as I ran along.

In the late sixties and early seventies when I was a child, we used to go down to Rottingdean and play on the beach and in the sheltered sitting areas.  I’ve not noticed these sitting areas for years, but now I ran up through them and the combination of this and the baking hot sun transported me back in time in a most delightful way.

Then all that was left to do was run the two or so miles back up the hill.  It’s not such a bad hill and it wasn’t as if I’d run the eight or nine miles to Shoreham harbour & then back again like I did last year, but after a few weeks off running it was still good workout.

I arrived back in 1.07 having completed 6.4 miles… a paltry 5.7mph, but a very enjoyable entrée back into the running world and I couldn’t have wished for a more glorious day to do it!