Last day of Christmas

Went for a run with Fabulous Mother In Law this morning - neat route around St Marychurch. Her lungs weren't behaving so we kept to a 5K route. Following conversations on the run (literally!) I showed her the Runners World and Map My Run websites that might help her & her running buddies to find races and measure their running routes.
Back home now - to be fair, it's less dusty here than I expected! I feel that I've done Christmas now - roll on New Year....

Foggintor Granite Quarry

Another day where the wind came straight from Siberia - or that's how cold it seemed! Clear and crisp, brilliant blue sky. Fabulous In Laws suggested we head back towards Princetown & walked a little along some of the old trackways that we'd cycled along in November. And as this was the bit we weren't able to see in November courtesy of some very traditional Dartmoor fog, Husband & I liked the idea of actually being able to view the view....

The disused quarry at Foggintor was about a mile from where we parked. The granite sleepers on the track have visible holes where the rails were attached & there are still a few ruined buildings - which were sillhouetted against the bright winter sky. Through a gap & into the quarry its self - now a lake surrounded by the cliff like quarry walls. Some very pretty icicles and the lake reflected the blue sky. We scrambled around to rejoin the path closer to Princetown - Husband wasn't impressed with the elegance of my climbing! Bitterly cold wind - I lost feeling in my legs and bum towards the end of the walk.

Big Sur at Slapton

Strong easterlies today - which meant sunny skies but bitterly cold wind and huge waves on the South Devon coast. Fabulous Father In Law described the sea as churley today - I think that's a Devonish phrase!

Went to Slapton for a brief wander, looking at the waves crashing against the beach. I'm very lucky that Husband didn't have his camera ready to capture my acrobatics - I was frantically running backwards to avoid an unexpectedly big wave, fell over, but the wave was still coming - so I rolled away, finally resorting to lifting my legs (elegantly) into the air to avoid a drenching - successful, but not graceful.

Happy Christmas!

Ran with my Fabulous Mother in Law to the beach hut this morning - very proud of her for running all the way up Ilsham Marine Drive aka the B***h of a Hill - last time, she walked the last little bit. It didn't seem too chilly running - but at the hut, the easterly wind really made its self felt. You'll see some swimmers in the photo - who had a very brief dip before common sense/hypothermia kicked in! Met up with our husbands & J & E for bacon, sausage, hogs pudding and black pudding wraps, washed down with champagne. That's what I had - the others added egg and orange juice (not together!). Drinks at friends where I got to talk Running Network with a current member - really useful conversation.

Present unwrapping & I received many sports related gifts - new sports bra, fabulous little hydration pack for running (waist thing), new bike gloves, new waterproof socks and an Oregon 300 GPS so I should get lost in the woods less often!

Brief walk with my Fabulous Mother in Law before settling into the big blow out Christmas Dinner.

Catching up

I've been remiss on the blogging front recently - and remiss on the food front. Having a house full of builders and dust and only 1.5 usable rooms seems to inspire more trips to the chip shop and comforting chocolate/biscuits/rubbish! Never mind - we've got until the 5th as a holiday from the builders - and until the 28th as a break from our dust hole of a house.

Been to Body Combat every Wed this month apart from today (Christmas eve) and have been running with X - S joined us too! No more gym or swimming adventures to report. Lots of pedalling to work and a v.pleasant ride in the forest 2 weeks ago with Goldfish. Little bit of walking last weekend and some football with my nephews - we were in Northumberland doing my family. We're now in Torquay with my fabulous in-laws for Christmas.

Christmas and building work have definitely impacted on my desire to exercise (negatively) and on my desire to eat (positively bad). I've also been running around sorting out stuff for the Running Group - 5th Jan is looming which is when I launch!

Rempstone Roast Duathlon

I did my first ever Duathlon on Sunday. All the elements seemed to be within my capabilities when I signed up: 2 miles run, 10 miles mountain bike ride, 2 miles run - and I was originally going to be doing it with K. However, she had to pull out as she's struggled to get her fitness back following a nasty bike accident a couple of months ago.


I was really chuffed that Husband came along to support me - especially as it required getting out of bed at 7:30am on a Sunday! Freezing cold, crisp, bright day - minus 3 when we got there with a hard frost. No wind though.

With Husband's help, got my bike set into the stand ready for transition (see - I have the jargon!), dangling the helmet and my very-not-racer back pack with it - water, pump, inner tube, multi purpose repair tool.


Within a couple of seconds of starting, I realised my running was completely outclassed! So I stuck to the back of the group and did my best to keep to my pace. The running loop was partially off road - but it was the tarmac that scared me as it was so icy.


Transition to cycling - and I started to catch the others up a little. Two 5 mile loops - and I was lapped towards the end of my first. Little technical uphill at the start, but it was mostly tracks across the Studland heath. Crunching through sections of icy mud holes proved to be the biggest obstacle on the course - fun but messy. There were great views over Poole Harbour - whetting my appetite for a return visit!

On the second lap, I overtook 2 blokes - very satisfying! I aslo passed a few riders who ere having bike problems and 1 accident. To be honest, I felt my performance was very much down to Husband prepping my bike well. A marshall called out to me towards the end to keep my legs spinning as would help to keep them fresher for the run, but I was focussing on the black ice on the road.


Final run and my legs felt like frozen lumps - I wasn't sure I could run at all. My feet were drenched and I was feeling cold. For the first kilometre, I just focussed on getting up to the next gatepost, the next bend, the next hedge and ignored my time. I was really expecting the blokes I passed earlier to pelt past me. Final track section and I managed a very slow lolloping "sprint" - and was chuffed to see people still at the finish to cheer me back! Very surprised not to come in last.


The winner completed the course in 55mins - my time was 1 hour 35 mins 6 seconds - 20th woman out of 23. but I'm really chuffed to have finished. I'd love to do another mountain bike based
duathlon sometime - maybe not the next Rempstone Roast in Jan 09, but poss Dec 09. Might try & persuade C & M to give it a go - I can imagine M especially enjoying the event.

Pleasantly surprised that my cycling was OK - not surprised that it's my running that needs work. Given how athletic everybody looked, I did feel a bit intimidated initially, but soon found that people were friendly and chatty - and very supportive of my efforts! Husband found some people to chat to whilst waiting for me, but I'm very conscious that he was amazing to come out & freeze just to support me.


Went to G's for lunch on the way back - yummy burgers and a very appreciated hot shower.


Cycled home today with my colleague B who's just moved to the area - he's definitely a road cyclist - he got a bit frustrated with my traffic free route!

Pedal in the forest

26k in the New Forest with Goldfish and Husband. Sunny but a bit nippy (or nippley as the boys insisted - they are strange) and we did the route Kitty devised from Milksham to Burley. Quite a few cyclists out today plus some redwings and horses - no deer today. Sad to report that our flask is no longer as thermal as it should be.

Gym last night - 30mins x trainer, 15mins stepper & some weights machines.

Eastleigh Womens Running Network

X & I should have gone for a run tonight - but I called it off at the last minute as it was starting to rain - and I wasn't sure I was ready to subject us to a full downpour like we had first thing today.

Come 5th January though, I'll have to be more hardy because......[drum roll]......[cheerleaders with pompoms]...... Eastleigh Womens Running Network will be extant! I've done the leadership course, the coaching course, I'm an Activity First Aider, venue is sorted (The Hub sports pavilion in Eastleigh) as is the start date.

http://womensrunningnetwork.co.uk/southeast/eastleigh.htm - and there's a facebook page too. It's being advertised on the e-classified board at work, my posters will be going up soon - all systems go.

Back to exercise for now. Gym on Tuesday where I did 10mins X training, 17mins running and 20mins stepper. Yesterday, a London trip meant a little walking - but less than usual as I was heaving 2 exhibition stands around. I'm sure I expended a few calories through nervous energy - I presented at an event and managed to shake all the way through! Only cycled to work on Mon & Tue - due to the London trip & transport of stands.

Swimming not drowning

I had another attempt at swimming last night. Again, I didn't even count lengths & just focussed on my breathing - and it went OK. I'm getting better at sorting out anti-drowning strategies (e.g. closing my mouth as I come out of water to breathe seems to help avoid swallowing half the pool). Husband joined me in the slow lane after he'd pelted his 50 lengths for a spot of coaching - just us left in the lane which was convenient.


First task was to convince me that I am going faster than I think. I can't check this alone as I don't have prescription goggles (or surgically enhanced eyesight!) and can't read the clock. I did the 20m length in:

• 37 seconds swimming with my old head out of water style (and this lenght took the most effort)
• 35 seconds swimming with head dipping in & out every stroke

Second task was to get me to pull & breathe before my glide slowed - so more than focussing on the breathing alone:

• 30 seconds! Husband maintains a pace of 27 secs for his 50 lengths - so maybe there is hope for me - although atm, I don't think I could keep this up.

I'm very lucky to be married to a good swimmer. I think he may have been a sea otter in a former life (love of shellfish - check, good at swimming - check, plays constantly in the water - check, covered in dense lush fur - check......).

Gym on Saturday - slow run, but did my 30mins. 30 mins x trainer too. No cycling on Sunday as I was doing the second half of the St Johns first aid course.

Cycled to work today & regretted wearing just 2 layers - bitterly cold today.

Hangovers are not compatible with building work

Woke up this morning with a pounding noise - took a few minutes to realise that it wasn't my hangover from office Christmas party, but the builders doing their thing... so I gave up on my scheduled lie in & headed off for retail therapy - so all I have to report for today is a fair bit of walking!

Achieved quite a bit - Christmas shopping commenced & I found a wickable cycling/walking/running top that looked as if it might help Kitty to avoid dying of hypothermia whilst pedalling to work - it's her birthday coming up very soon. I am confused though as to why outdoor clothing mfrs seem to think that women like to wear nowt but baby blue and powder pink - they should employ Kitty to zap up their colour pallettes!

Lots of dancing last night - very impressed with my new very shiny shoes which remained comfy despite not being flat. Mary Jane straps, wedge heel - and they look good too. Impressed with my colleagues' willingness to bounce around. Only party related injury was from my sequinned dress which scratched my arms enough to leave a faint rash!

Body Combat on Wed was exhausting. Instructor had gone through the archives & dug out some of the most manic tracks from previous releases.

Chilly

Very cold today - I'm huddled on the sofa wearing a fetching combination of PJs, socks and a big woolly jumper atm! So I wasn't best pleased to find a cold shower at work - hoping that it's fixed by tomorrow. I cycled from work to X's & opted to wear my very warm running tights under my very warm cycling tights - it worked pretty well.

Even better was taking a print out of the suburban labyrinth - so we got less lost on an even paced 4.84K route. Managed to choose fewer narrow pavements & less leaf coverage - all good! We discussed the irritating British habit of not letting you know what road you are on - and obscure house numbering systems & tendency not to display the house number/name - not the case in Vienna.

Apparently X did first aid when she took her driving test as it's an Austrian requirement. My first aid course on Sunday was the first I'd done since being in the Guides many many years ago - and loads has changed. It was certainly interesting and I'm looking forward to day 2 on Sunday. We covered resus stuff, bleeding choking and incident mgt. Husband is going to be my guinea pig for practising recovery position this week!

Gym last night - 30mins x trainer, 20mins stepper.

Kick Glide Breathe

Although I went swimming later on, I got most of my exercise fix on Friday from walking - home to station, Euston to Waterloo (after the presentation I went to finished), station to home. I'm not a huge London fan, but I do enjoy walking across it - lots to see!

I have no idea how many lengths I swam on Friday evening as I was completely focused on getting my breathing right. Did kind of OK, but still felt it was more like controlled drowning. I was breathing every 2nd stroke. Once Husband had finished his 50 lengths, he gave me a bit more coaching - including the little mantra "Kick Glide Breathe" ("Easy Work Enjoy" in a Guardian article on breaststroke). He got me to breathe every stroke & to try & slow my strokes - eventually, I should be doing big, powerful pulls/kicks, letting myself glide properly. Definitely improving, but I think project "swim with head under water" is still very much WIP.

I'm looking forward to being able to do a similar routine to G where she alternates crawl with breaststroke - but I'm a way off this atm. I've added a swimming cap to my Christmas list (fabric type) as I find keeping my fringe & layers out of my eyes & avoiding painful goggle strap hair interface challenging. Can't really wear a buff in the pool!

Exercise today - not much apart from heaving 21 boxes of tiles from store into car (in 2 batches as the weight looked a bit much for the Panda) & then into house, plus some more wallpaper stripping. Husband spent an heroic amount of time attempting to de-builders-dust the house - bit of a losing battle atm.

Misplaced in suburbia

It is embarrassing to admit that even after 16 years in the deep south I still get lost especially in Southampton & Chandlers Ford. Within the latter there's a high number of big houses with high hedges that seem to absorb my sense of direction - and after last night I suspect that x has the same issue!

We went for a run together for the first time and apart from getting lost, it was great - nice pace, good chat and we covered 5.9km.

I must research better for our next session (already planned for Tuesday)- directions and avoid too many pavements that are completely obscured by soggy leaves.

www.mapmyrun.co.uk now exists - same kind of thing as the .com site but quicker to load!

Mechanical stuff

My bike isn't very well. Goldfish has kindly checked it over, and concluded that the cones and bearings (which are probably important) are dying. Husband is sorting parts for me & Goldfish has offered to to the mending bit.

Anyway, cycled to work today & will do so tomorrow. Hopefully cones & bearings will survive 7 miles of flat-ish tarmac - and hopefully we can get replacements this weekend.

I've also been asked to lubricate the chain more often. Sounds a bit mechanical to me. I think it's best to leave these kind of skilled jobs to skilled experts and I should stick to stuff I'm good at. Like shopping, eating chocolate and drinking beer.

We had a day of luverly DIY yesterday - clearing spare room of furniture & stuff and then stripping wallpaper. I'm sure that must have burnt some cals because it definitely tired me out.

Body Combat tonight - Sassy sneaked in a Body Attack track at the end. I shouldn't have gone though - completely forgot about an appointment for a facial - so I will have to phone salon & grovel tomorrow.....

Swimming

Met up with Fabulous Mother In Law after her mega yoga sesh & went with her to Osborne Hotel - impressive crescent building overlooking Meadfoot bay. Not that we could see the sea as we were there to use the pool.

Husband sulked about the pool not being 25m - and about his luverly turquoise bathers (previously referenced!) but I found a major benefit to being in an empty smaller pool - I finally got the swimming lesson I've been after. I've never got the hang of swimming with my head in the water - which has contributed to my lamentable technique & neck ache. Husband blames it - weirdly - for my screw kick that kills my left knee.

Anyway, after 20mins of coaching by Husband (who alleges that he could swim before he could walk!), I felt I was making progress. The trick seems to be to focus only on my breathing and posture - don't even think about am I pulling hard enough etc. The acid test will be whether I can apply it in a full length pool!

Brixham

Husband went fish this morning with his Dad and Fabulous Mother in Law had a day's yoga leaving me to mooch about - had a pleasant wander around ending up on babbacombe pier with the boys. Another 2 hours walking this afternoon at Brixham with husband. Silly full short skirt got a bit unmanageable on the sea wall which entertained husband too much!

The Great Escape

We're on a long weekend with the Fabulous In Laws - escaping the builders, the DIY & sorting out we need to do and a much needed couple of days off work. The plan was to install Fabulous In Laws' broadband and do a little mountain biking.

Just a gentle walk to report yesterday - I'm still not 100% although the sniffling is declining markedly. I also spent a frustrating hour tracking down the last pair of men's bathers in Torquay as we forgot to pack any swimming stuff. Husband now owns possibly the most turquoise trunks in existence - only £3 so I won't be upset if they go STCC (straight to charity shop) after our swim tomorrow. Husband successfully installed broadband & sorted out a few issues with the PC here - so i can now blog! Our walk was a wander along Babbacombe beach. Dinner with the very lovely T & B last night - more than enough calories to offset the walk!

Lungs still not up to much today so I went to the beachhut in the car for breakfast - it felt so wrong! Good to see the Fabulous In Laws' buddies J & E down there.

Dartmoor jailbreak this afternoon - we all went to Princetown & whilst the Fabulous In Laws walked, we did the 22.66K Princetown route from the Rough Guide - very impressed! Nice little climb to start with on a renovated track that still had rocks & mini gullies to negotiate - good to realise that Dartmoor granite isn't slippery when wet. Then a long rocky 2 mile descent that got technical in a couple of spots. The kind of downhill where you need to keep focussed the whole time. And yes, I had a good few walks!

Very pretty bit going across a grassy pasture with the path littered with big-ish smooth rocks. Short road section (reservoir & waterfall views) going up steeply to join a disused railway - it was the highest in England. Very muddy mile or 2 before the terrain settled into more typical disused railway mode. Stiles to lift the bikes over. The weather closed into a foggy drizzle which kept it all very Hounds of the Baskervilles - almost claustrophobic feeling. The whole railway section was a very gradual climb, taking us back to Princetown.

More tired than i should be now - but I'm glad I was able to ride.

Sniffle part 2

My cold was fab yesterday - made even better by very little sleep on Wed evening. I cancelled Body Combat on Wed & drove to work yesterday as I was feeling very pathetic - but got back on my bike today.
I do need to think about where to store my commuter bike on days when I don't cycle in though atm because the builders have managed to get cement on it! Nothing major, but I think I will be leaving it in the hall whilst we are away this weekend...

Sniffles.....

I am trying to ignore my sore throat, tight lungs and snotty nose as I'm not in the mood for a cold! Not too sure when I have been in the mood for a cold - but it's not today.

Much discussion at work over the last few days on bike lights. R was horrified to discover how much I'd spent on new lights - esp as he'd just picked up freebie lights that are one of our company's cyclist incentives. The next day, he claimed that the freebies actually absorbed light rather than emitted it & promptly blew a similar amount of dosh to me on a new LED rechargeable job! B in our team is soon to join the cyclists as he's moving to Eastleigh from Oxfordshire & dislikes cars on principle & preference. He did suggest that R & me join him in the bike shed sometime to compare lights....

Kit discussions with C at work too - it was pouring on Monday morning, her overtrousers failed - not fun for her having to spend the day in damp trousers! I've been quite pleased with my cheap Decathlon trousers so far - definitely waterproof, definitely breathable.

Kitty's raving about cheap reflectives snapbands from Skoolkit atm - pink ones might be a good addition to the lovely branded freebies provided by work so I become a beacon of light on my ride home.

Gym tonight - 10mins x trainer & I then sweated my way to 5K in 27:12 on intervals on the treadmill. My lungs felt spent so I switched to cooldown rather than continue to 30mins. 10mins on the stepper to finish. I skipped weights as I've had a bit of a right shoulder problem recently - slept awkwardly on Friday night.

Making Progress with Running Project

I've just done the Fitness in Running & Walking coaching course with UK Athletics - another step towards my Women's Running Network Eastleigh Group off the ground. And I think I've got the venue sorted.

The coaching course was in Swindon & the tutor was one of the founders of WRN - who's a sports therapist. Very knowledgeable, very supportive. I was surprised that about half of the 11 participants were personal trainers or other fitness professionals, but apparently setting up a running group is becoming a popular addition to portfolios. 2 other WRN women - it was great to hear how their groups are going.

The area I probably got the most from was depth on warming up - ways of specifically getting more mobility into the key muscle areas was really interesting. More depth on stretching too - tips on technique and I learned a great new stretch for IBTs - very useful for me as this will help with my damaged knee. Lots of discussion and ideas on how to work with mixed ability groups so that all individual participants enjoy it and get a good workout. I think I'll be able to deliver more structured sessions with a higher level of confidence now.

We've been advised to wait before progressing to level 2 as a new road running course is to launch imminently as opposed to the current endurance athletics option (where the longest event is a 3000m steeplechase - not quite the same territory as a 10K). Only other downside of the course was the venue - it was locked up & we spent the first 45 mins standing in a freezing carpark waiting for a caretaker who never materialised. Fortuneately, adjacent Swindon FC were able to provide us with their boardroom for the day!

I have a venue too - I think! The Hub is a new-ish sports centre close-ish to home. It has parking, lighting, loo and some additional facilities that will be useful from time to time (lovely bar, studio, sports hall, big sports field that will be great for fun games in summer).

Next steps - paperwork, firm up on the Hub & then get advertising underway.

Some exercise today as part of the course - 24mins of running and a little race walking! Apart from cycling, no other exercise since Wed. I had a work dinner on Thursday & fireworks party on Friday. Lots of packing boxes yesterday preparing for builders.

4 wheels bad

A spot of walking this morning - I was due in London for work so rather than scrabble for change for the parking meter, I walked down the hill to the station & back again later on. I think I walk faster when listening to the exercise friendly playlist on my dinky ipod shuffle. I grabbed some thermal undergarb from Uniqlo en route home (and a pair of skinny black jeans) that I'm planning on trialling under my thermal cycling tights on ultra cold mornings.

I then picked up my car, went to office, intending to head straight to gym for my body combat class - which would normally save time - but it took an hour to get there! Sitting in the static traffic, pining for my bicycle..... I missed the first 3 tracks so it could have been worse.

Lab Goggle Monday

I managed to forget my specs yesterday - so had a day of looking like a science geek as my lovely cycling sunnies look very lab goggle when their lenses are clear! This was only when staring at the screen - I found that soft focus was no barrier to effective meetings. There was a clear gender split - boys all noted that the specs were oakleys, girls just giggled.

I also decided that my new front light is effective as loitering yoofs complained that it was too bright on my way home.

Cycling and gym today. We went a bit later - after tea for a change as B & J were over at 7 to pick up some stuff. 20mins x trainer, 20 miserable minutes treadmill (at just 10kph) and 10mins stepper. I also squeezed in the incline press. I think I'm going to blame dehydration again for my lack of running prowess - or maybe having tea beforehand - or just lack of running fitness atm.

This little piggie

5 pigs on Sunday's ride - Mum was keeping half an eye on 4 adorable piglets who seemed very excited to be out & about, rootling through a soggy clearing in the Forest. We saw some distant deer too - but these were much less exciting than the pigs!

We were tight for time today as rain was scheduled for 3pm & we have a load of jobs to do as building work will soon be starting on our extension - took me 2 hours to through out back issues of Waitrose magazine for example (flick through, note which recipes grab me, load up in to an online scrapbook & catalogue...) - so a quick Forest blast seemed sensible.

Husband & I did a loop from the Portuguese Fireplace which was a variation on previous rides. We opted to avoid 2 fords given that there was heavy rain on Saturday - and I messed up the navigation earlier. 23.68km in under 2 hours - less than 100mins if we exclude fixing Husband's puncture & stopping to appreciate the pigs! His puncture was a big bit of flint - and it made the proper pssssst noise. On returning to the car, he managed to get a second puncture, but this was just as we turned into the carpark - so easier to fix at home. We got back to car at 2pm, rain started almost bang on schedule at 3!

Our mountain bikes are going to be having a holiday soon - building work necessitates rehousing. Goldfish & Kitty have kindly agreed some space for them in their garage which is much appreciated. Kitty has also donated her Terry skort to me as she's much more a fan of capris - I will get some great wear out the skort of next summer - I'm very appreciative!

Blisters on my feet and credit card

Let's see if Husband reads my blog.... blew a little cash on Friday as my favourite cycling clothing store had a 3 day sale - I know that Kitty also indulged! So I now have some capris, a new vest top, waterproof shorts (an experiment!) and a lightweight waterprooof winging their way to me.

I quite like the gym on a Friday evening - we go later as this suits Husband with Esporta's lane swimming timetable. Only downside is dreadful TV - I can't cope with Coronation St or Question of Sport! Did 20mins on the x trainer and then braved the treadmill for the first time in weeks. Knee held out, but I only managed 12 mins at my normal interval pace. Then took it down to 10.5kph to complete 5k - hey, it's a start. Concerned though as my feet were very blistered by the end - not sure if it's down to the new trainers (which I've only used a couple of times) or the socks which from past experience, I know aren't really running compatible.

We were supposed to be cycling with G today - along the seafront in Bournemouth - but the weather really wan't seaside so we went out for lunch instead. Feeling a little squiffy atm having just got back from a halloween party.

Fat Bird’s Guide to Exercise – Cycling to work in Winter

Now the clocks have changed, I think it's time to ponder the joys of commuting on a bike in winter. I managed quite a few days last winter, but I want to up my cycling this year - an added incentive is that on Mon & Tue, I have to park over a mile off site & be bussed in - not my idea of fun on a Monday morning.

But enough whining!

On a crisp, sunny winter morning, pedalling is difficult to beat. And given the extra traffic, there's even more benefit to getting out of a car & onto a bike. Having the right kit makes a big difference to comfort - and as with summer, it's a great way to integrate more exercise into a daily routine.

I find that I have to take more care & kill my speed in quite a few places - the cycle path through the golf course is a bit lethal with wet leaves - a pity as it's the fastest downhill stretch. I m very grateful to Eastleigh Borough Council for putting a less slip surface on the very slippery wooden bridge over the stream at Fleming Park - a tumble there a few years ago meant 2 months of physio....

Have I done it?
Yup and planning on cycling most days this winter.
Sociability?
Unity in adversity against the elements and the recognition that we've lost the fairweather cyclists seems to elicit more smiles & acknowledgements in the bike shed than in summer!
Convenience?
3/5 – As I mentioned in summer, I have a workplace within easy cycling distance. I also live in one of the sunniest parts of the UK that rarely gets snow. But even with all of that, winter cycling is higher hassle - more kit, more wear & tear on bike, more challenges.
Calories per 5 mins:
50 for me. However, as it replaces a drive, dividing total calories by the extra time spent getting changed etc makes it a 200 calories per 5 minutes result. I'm sure the count goes up in winter given that keeping your body warm must use cals!
Fun Factor?
5/5 on a sunny day in the light. Goes down a bit in the dark & when pouring with rain.
Pros:
Stress relief
Sheer bloody minded smugness when walking into the office - you've now really demonstrated that
you are saving the planet single handed & look lean & buff to boot - well something like that!
Fewer loitering yoofs to pass than in summer.
Shorter queues for the shower at work - which now acts primarily to warm me up!
Cons:
Drivers are even less likely to spot you.
Extendable dog leads - esp when wielded by an owner engrossed in a mobile phone call.
Leaves - slippery when wet.
Cycle paths aren't gritted!
Winter clothes - esp boots - are heavier to carry.
Salt & crud will do mean things to your bike, making maintenance a must. Husband is great at this!

Kit:
See the summer guide for basics. In addition:

• Lights - "Light up, light up - as if you have a choice" - Snow Patrol. You can't have too many lights & they can never be too bright. I've invested in a powerful little rechargeble LED number this year as my main dog-lead avoidance tool. I've kept the old front light on as a flashing "look at me, don't run me over" backup. On the back, I have a constant light under my saddle & a flashing LED by the chain. I think the lights are now worth more than the bike....
• Reflective bits on clothes/bags and bands - when you see a cyclist covered in these in the dark, you realise just how effective these are in increasing visibility to drivers.
• Good warm gloves are the difference between getting to work and enjoying the ride!
• Glasses - clear or yellow lenses, nice & big to keep cold winds out of your eyes as well as crud/eye interface prevention.
• Layers seem to be the answer to being warm without overheating. I'm currently sporting thermal cycling tights, breathable t-shirt as a base layer, long sleeved jersey & my waterproof - primarily as a wind stopper.
• Buffs provide much appreciated ear tip warmth! I have heard of using a shower cap in the rain over a helmet but I haven't tried this yet.
• Waterproof bag or panniers so you can change into dry stuff at work.

Other Cyclists:
G is heroically continuing - I'm impressed as she is so not into cold.
C is also carrying on with her much more substantial commute than mine - and Kitty continues to brave her scary route a couple of times a week. Goldfish is still using his single speeder.

Resources:
Your employer –I'm so appreciating the towels & showers now!
Kit - wiggle, chain reaction, minx, girls run too, she active, venus sports, evans cycles

Big Mac Index: 50 minutes

Remiss Blogger - I blame crochet

Not blogged for 10 days - how rubbish is that? In my (feeble) defence, I have no pretty photos from the weekend to include as we didn't go biking. And my new found enjoyment of crochet is very compatible with sofa vegging watching telly - but not so good for blog updating as it uses both hands!

So, my doings:

• Gym last Tue and Fri
• Body Combat on both Wednesdays
• Cycled to work every day except last Thursday (team awayday off site)
• Bowling! Linked to the team awayday.
• Body Attack on Sunday

Body Attack was entertaining - I've done the class a couple of times at Romsey, but never at Esporta. Our Body Combat instructor takes it & was pushing it at the class on Wed - so when Husband declared himself unwell (chest thing), I took the opportunity to go on Sunday morning. And it was fab! Only 4 of us - not great for Sassy, but it meant loads of space for us which I appreciated on the running track. Choreography is reasonably strightforward - but more to follow than with Combat (or maybe it's just that I'm less used to it!). Pleased that I remembered the moves - incuding Superman. Kicking is more Moulin Rouge than Bruce Lee - and it felt weird not hearing Sassy yelling "It's not aerobics!".

Clocks changed on Sunday, so I'm cycling home in the proper dark now. And it's cold! Feeling it in my thighs especially and I'm tempted to look into some longjohns - v.sexy.... My new light is fab - proper beam and I like not having to worry about batteries as it's rechargeable.

Ride of 2 halves - and barbed wire

I have to confess that I let C down badly - she requested a non-strenuous ride and I deliverd a route of 37.3k, ascent 536m..... In my defence, it was very much a ride of 2 halves - the first half took 2 hours, the second 25mins! This was because part one was a mix of bridleways and lanes - the former being pretty muddy and included a walk up Old Winchester Hill (steps at start & very narrow single track meant we couldn't get any momentum to climb the steep gradient). Second half was a whizz down the disused railway that runs down the Meon Valley.

Other hold-ups in part one were a huge puncture for Husband (new tyre time) and a barbed wire/arm interface issue for me - my wounds are pictured here! I was very impressed with the spray on plaster Husband applied - the lower cut was deep enough to be able to see the fat layer (very yuck) but the plaster knitted it together very well. Accident was all my fault - I tried to power over a hummock that I could have cruised over if I'd opted instead for a high cadence/lower gear approach - toppled over onto wire. My lovely paramo top was not too badly torn - just a small hole.

I'm hoping that C recovered OK - I hadn't realised how uncomfortable shoulder problems are making her atm, so I am feeling guilty. She did say how good it was to be out in the countryside - weather was pretty good and we had lots of sunshine through woodland views. The exercise and fresh air helped me to cheer up - I'm letting stuff get on top of me at present. Husband's been incredibly supportive - which helps.

Went to the gym with Husband on Friday night where I continued with a non running mix of x trainer, stepper and weights. I had a good digging session on Saturday working over a bed.

Got very wet cycling home tonight & I must sort out my new bike light - struggled to see anything much on the way home! I had to take the path across the golf course at a sedentary pace - wet surface, dark & lots of slippery slidey leaves.

Fabulous Mother-in-Law's first 10K

My Fabulous Mother-in-Law did her first 10K race today at the Dartmoor Vale Races - a very creditable 70:27. She was 7th in her age/gender group.

I'm really impressed - her running is so good and I'm so pleased that she's continuing after her achievement at Race for Life earlier this year.

I'll blog the activity I've done this weekend later on - just wanted to focus on her achievement first& exclusively!

From a very selfish perspective, it's lovely to be able to talk running with her & even lovelier being able to run with her. I'm very lucky to have such a Fabulous Mother-in-Law!

Fat Bird’s Guide to Exercise – Stretching

A bit like flossing – I know I should do it, but often don’t! I blame my irrational dislike of yoga – indeed of any exercise that isn’t endorphin generating CV!

I’ve been going through my exercise books this evening reading up on stretching – and the benefits look hard to define. I’d been told that as muscles shorten during exercise, stretching them afterwards would help the muscles lengthen and recover to a resting state – preventing injury & helping to build performance. “Running Well” – Sam Murphy & Sarah Connors – links stretching to building flexibility which leads to avoiding injury & better performance – but it’s a mixed picture!

Both this book and the WRN course I did advise against stretching before exercise as stretching cold muscles can lead to problems – and there is some evidence that it detracts from muscle power during exercise. Better to warm up properly. But my fave running book "Running made easy" - Susie Whalley & Lisa Jackson - advocates stretching before - arrggghhhh.

Anyway, I’m great at stretching after the gym & running – but for some reason, don’t always after mountain biking. My one criticism of Body Combat is that the choreographed stretching track isn't sufficient as you hold the stretch for only a few seconds - when stretching alone, I do try to ensure I hold each one for approx 20 seconds - this could do with being longer.

My stretch regime (and I know that this isn’t comprehensive!):
· Calf stretch – my calves often feel tight after running
· Hamstring stretch
· Quad stretch (esp after cycling)
· Hip flexor stretch
· Bicep & tricep stretch
· Chest & back stretch

Have I done it?
Yes – but not always as conscientiously as I should!
Sociability?
2/5 –it’s possible to stretch and chat.
Convenience?
4/5 – No excuse not to as no equipment or special kit’s required. And they aren’t difficult.
Calories per 5 mins:
NA
Fun Factor?
2/5 – kind of satisfying after hard exercise

Pros:
· It might prevent injury and improve performance!
· Quick, straightforward, not too many to master and they transfer well between types of exercise.
Cons:
· Getting stretches right is important – as is holding them for long enough to benefit.
· My one criticism of Body Combat is that I don’t find the stretching section sufficient – I end up doing more at home.
· I feel self conscious sometimes stretching al fresco - esp as my flexibiltiy is dreadful so trying to get into the right position (esp for quad stretches) isn't always an elegant process!

Kit:
· Loose fitting clothes or exercise gear
· A wall
Other Stretchers
· My Fabulous Mother-in-law is a yoga addict – which seems to have paid impressive dividends with her fitness and flexibility.

Resources:
· Runners World magazine - lots of detailed advice & new ideas.

· “Running Well” – Sam Murphy & Sarah Connors – great reference on muscles, injuries and stretching.

· “The Exercise Bible” – Joanna Hall – good chapter on stretching

· BBC Sport academy

Bad knee - not mine though

Our Body Combat instructor's hurt her knee - seems to be a long term problem but she's carrying on regardless. It was playing up tonight, but being the world's most enthusiastic instructor, she still delivered a good class. I guess that's the peril of working as a fitness instructor - you're dependent on your own fitness - & injuries affect your income.

Back to my WRN project, St John's Ambulance have contacted me about the first aid course - I just need to phone them & pay money to confirm my place. I've sent a second email to the Borough Council as I'm not sure I identified the right sports development person first time around! Once I get the venue sorted, I'll focus on marketing - which shouldn't be a challenge given my job - but it could be a case of the cobbler's kids having holey shoes unless I plan & organise myself properly.

Waterproof trousers got their second airing this morning - I've found a reflective arm band that's doubling up nicely as a cycle clip for the chain side - looks a bit daft, but better that than destroy trousers and chain.

I'm going to be switching to my new helmet very soon - a friend's had a very similar nasty face smashing cycling accident to the one I had 3 years ago (ie lower face/tarmac interface) and her boyfriend's already enquired.... so she can have my current helmet as soon as she's ready to ride again. I can sympathise - uncomfortable, painful and it took a long time for my confidence in my appearance to recover as well as my riding ability - but both have come back!

First Aid course

I was glad of the pedal to work today as I didn't sleep well (too warm - bizarre for October!). Gym tonight - but no running as I've still got an IBT (outer knee strap muscle) problem from the Beaulieu 10K. I have found an exercise in Runners World I'm trying out on it - kind of hangining off the stairs, waggling my hips - very elegant! Anyway, at gym, I did 30mins x trainer, 20mins stepper, incline press weights machine & 5mins on th weird nautilus split treadmill thingy - I actually enjoyed the stepper so maybe doing more than a cursory 10mins on that works better for me.

Project running group is progressing. I've requested a booking on a St Johns first aid course for 2 Sundays next month. It's specifically for outdoor activities which will be useful for mountain biking (although I hope I never have to use it!). Also did paperwork for the FIRW course booking. Husband's new boss's girlfriend (keep up with the degrees of separation!) has apparently expressed an interest in helping me out which would be amazingly useful. Browsing the WRN site, I've found operational groups in Salisbury that I should go along to to gain experience/ideas etc....

Running project - part 1

Headed off to Devon this weekend to do a 1 day course in how to become a Women's Running Network Organiser. Their ethos is great - help women to run, regardless of age, size or running experience. Run to get fit to run... Enjoyed it & I'm pretty confident that I now know how to progress my running project now:

• Next Step: do the UK Athletics Fitness in Running and Walking course.
• Sort out a venue and start date - will prob need to contact EBC & others for help with this!
• Get myself on a first aid course (it's not mandatory, but I'd be happier with it).
• January - start Eastleigh Womens Running Network group with a 10 week Beginners Course.

Which is all kind of scary! Still, the course organisers seemed to think they'd be able to support me remotely - and there are various resources to draw on. Everybody on the course was lovely & it was interesting to see a real mixture of ages & reasons to want to become organisers - some were alrady keen members & wanted to to progress to organising their own group, some setting up groups linked to local health initiatives. I was the only non-Devonion - and to be honest, the lack of groups close to home is my biggest worry. I will blog the project's progress!

Anyway, it was good to see my fabulous In-Laws. Husband went fishing with his folks on Saturday whilst I was in Plymouth & enjoyed glorious sunshine on the coast.

Very important run on Sunday - did my beach hut run for the first time with my Fabulous Mother In Law. She's doing her first 10K race next weekend. So impressed with her progress - she's faster than in May but she can sustain the pace well. She's also shown me an enhancement to the route - a cut across a playing field giving feet a much appreciated grass break! Breakfast at the hut - a bit misty as shown in the photo, but quite warm.

Went to Torre Abbey in the afternoon - just opened after 3 years of restoration. Husband's ankles were punishing him for standing on the beach for most of Saturday, so we wandered gently around the house, art exhibitions & gardens in glorious sunshine (the mist had lifted). Photo is from a section which had a wonderful dressing up box of women's underclothes - I was trying a corset with saddlebags....

Time for my fingers to hibernate

Fingers achieved that painful level of chilled this morning - nowhere near as bad as when I commuted 30 miles a day on a little 100cc bike & Husband had to hold my hands under the cold tap to warm them up! Having moved from shorts to tights this week, I now need to move my fingers to winter mode & swap fingerless mitts for my very-warm-and-waterproof-but-have-an-annoyingly-baggy-liner gloves.
Shall do some research & place results on my letter to Santa! However, I couldn't wait for a new front light - so a new one is en route - more on that when it gets here!

Value for Money?

Esporta have a great new tool for booking classes online - which saves me time when booking body combat. The site also shows attendance by month - which is showing that I'm not exactly maxing my usage! I went 8 times in April but only 4 in June - which makes calculating my cost per visit very depressing! September was 7 visits - but I think I should be doing at least 8 per month - ideally more....

Anyway, body combat tonight - actually arrived with about 2mins to spare before the class started for a change. The current routine includes my nemesis - push ups - standard & tricep dip versions. I'll know I'm fit when I'm able to do one! H & I were trying to decide why BC instructors strap up their hands a la boxers - concluded that they help S to look cool but that we'd look daft.

Beautiful day today for cycling.

Gaffer tape tailoring required

Tried out my new waterproof overtrousers cycling to work this morning - worked fine, breathable, comfy - I was just a little concerned about proximity of trouser to chain. So it's cycling clips or a little adjustment with the aid of gaffer tape. Given that they were only £15, I'm going for the tape option.

I retired my legs from my commute on Friday as it's been getting chillier- it's been thermal tights this week.

Gym last night - 10mins stepper, 30mins x trainer then just 10mins on the treadmill.

Only other activity to report is a brief visit to the allotment tonight - although we were primarily harvesting which wasn't exactly energetic! Still, having the fridge stocked up with kale, leeks, beetroot and carrots will definitely help with eating healthily!

Just in time

Having looked at the forecast late on Friday, we decided to reschedule our Sunday ride to first thing Saturday. Rain was due between 1 & 3pm & wouldn't be due to stop until Monday (marvellous). Just me, Husband & Goldfish on a 20K loop from the house, ascent 258m.

The track next to Park Hills Wood was remarkably dry - still had to walk a couple of bits that were churned mud (due to sloane carrying hoofy b******s - my new horse insult is still under development!) & I missed the best comedy moment - Goldfish declaring "Well this bit looks ridable" followed immediately by toppling off his bike. The ride included a good new bridleway - a footpath near Owslebury that's been changed recently to BW. Husband tried out the BMX area of Bishopstoke Woods - but the SNFS grounded. 2 punctures - Husband's was flint, mine was briar - which isn't normally tough enough to g through a tyre.

Got back to house at half 12 ish & at 12:55, the rain started - bang on schedule! Went to Bournemouth last night for G's birthday - proper burger followed by a rock covers band at O'Neills. Not G's taste - which is a real shame as it was her birthday - but Husband was pleased to hear Whitesnake, Dio & Judas Priest stuff from his yoof. Dancing was restricted (due to most 70s/80s rock being too slow to boogie to in my opinion) to 2 Metallica & ACDC songs. However, it did prompt me to actually find out that Enter Sandman is a Metallica track - I've been bouncing around the Dungeon to it for years without knowing who did it! We used to go to Dungeon with DB who was a mine of information on who did what... but he's emigrated to San Francisco, leaving me in perpetual ignorance. How selfish!

Gym on Friday (as well as cycling to/from work) - knee still isn't perfect but I managed to run for 15 minutes, so it is improving. Lots of X trainer & the incline chest press. Played briefly on the Naultilus treadmill again.

I've finally sent off my cheque to join The Women's Running Network - more about this to follow....

New kit for the winter

Invested in my winter exercise activity yesterday at Decathlon - new cycling short liners, thermal cyclign tights, waterproof overtrousers, gym t-shirt, running capris, and a pair of trousers 4 body combat that sadly didn't really work as well as I hoped tonight (waistline too loose to deal with my oh-so-lovely-loose-skin-belly when jumping up & down - tmi!). Only £9 though & they will be fine for non-bouncing activities.

Apart from the trousers not really working, body combat was good - new routine! Loved track 6 which is apparently based on capoeira with a cool lunge kick move thingy. Music - not as good as some of the other routines this year although Fall Out Boy cover of Beat it was nearly as good as the Alien Ant Farm version (OK, I like unexpected covers - e.g. Richard Cheese's version of Only Happy When it Rains).

One way bike ride today - I had a hire car yesterday to go to Shrewsbury & Hertz seemed to think I needed a humunous Galaxy. This meant that the easiest way to get car back to office afterwards was to simply bung my bike in the boot & pedal home tonight.

Better Cocking Experience

Cocking was the demise of my SDW attempt - I spent the night awake with a stomach bug which meant that I was unable to progress to day 2 on the bike. However, it looked like a good area to ride in, so we decided to follow a suggestion from C & M a while back to do a day ride in W.Sussex. Goldfish found a route from Cocking from the Rough Ride Guide SE book. 17 miles-ish - can't find my forerunner atm to put in the proper number... Just Husband, me, C, M & Goldfish.


Gorgeous day - bright sunshine, not hot, virtually no breeze. The chalk terrain was so much easier than earlier in Sept as it hasn't rained heavily for a couple of weeks. The route didn't disappoint - quite a few climbs for M (aka the whippet) to zoom up, some fab descents, mixture of farmland, deciduous woodland, conifer forest and glorious downland (esp close to Goodwood). I enjoyed leaving the navigation to the boys.



Husband took out his SNFS (Shiny New Full Susser) for the first time & apart from a harder saddle, got on well with it. He reckons it's going to take a little while to get used to bumpy downhills where he's used to getting feedback from the

back wheel - whereas now that's transformed into suspension bouncing. I can't really comment as I completely chickened out & walked the long descent he was talking about!

No punctures - but I accidentally killed a rodent that shot across the track under my wheel. I convinced myself it was a large mouse but Husband (who had the lovely job of finishing it off - broken back meant it was beyond recovery) reckons it was a young rat - yuck yuck yuck.

After the ride, we retired to the Moonlight Tea Rooms in Cocking for a very pleasant lunch in their garden - proper tea in proper teapots!

Other stuff - gym on Friday where my knee still didn't feel up to 30mins jogging so I did 10mins instead plus more time on x trainer. I tried a new Nautilus machine - weird split treadmill that you walk on with each half switching incline each stride - odd! Apparently it burns more cals than running - not entirely convinced. Also used lat pulldown and weights rower.

Lots of gardening on Saturday - including digging over the tomato bed at the allotment. Cycled to work today.

Fat Bird’s Guide to Exercise – Cycling to work in BST

More and more people are cycling to work now. If you’re thinking about it & haven’t cycled for a while, I recommend starting now before the clocks change so that you can hone your skills and build traffic confidence before facing pedalling in the dark.

I’ll do a separate write up for winter commuting as it expands the kit list considerably.

I have a pretty good route – about half is off road and only 1 hill. I’m bad at observing “Cyclists Dismount” signs which I interpret as “pedestrians have right of way – be extra considerate”. There’s only one red light that I sometimes jump – but only coz the sensor doesn’t pick up my bike! On a commute, it's important to be lovely to everybody you pass as you're likely to pass them again tomorrow - and you don't want bad karma....

Facilities at work are pretty good for me – locked, covered bike shed, showers and towel loan. My work bike is Husband’s first mountain bike with road tyres & mudguards added – plus many lights.

Have I done it? Yup – currently my most frequent form of exercise.
Sociability? 2/5 – kind of sociable – often get chatting to a colleague whilst locking up bike & occasionally bump into B or Goldfish on my way home.
Convenience? 4/5 – My commute is only 3.5 miles and due to heavy traffic, I can pedal the route as quickly as driving – only additional time is showering & changing.
Calories per 5 mins: 50 for me. However, as it replaces a drive, dividing total calories by the extra time spent getting changed etc makes it a 200 calories per 5 minutes result!
Fun Factor? 5/5 on a sunny day. Goes down a bit when pouring with rain.

Pros:
· Stress relief – I can really notice the difference in my mood when I drive versus cycling.
· Seeing more of my neighbourhood.
· It’s integrated into my routine so it’s easier to keep up than, say, going to the gym. Rather than seething with road rage, I get to burn calories! As it replaces a car commute, it’s turned sitting on my bum time into exercise time.
· No issues with parking.
· Toned legs!
· Smug self satisfaction at saving the planet single handed....

Cons:
· Traffic – drivers are great at not seeing me, overtaking me too closely....
· I’m not great at manoeuvring into tights in the shower room at work! I tend to choose clothes for work that aren’t too heavy (no knee length boots) and that don’t need ironing!
· Difficult to transport big stuff.
· Getting past teenagers on paths can be stressful – I have been hit by a flour bomb, but to be honest, 99% of the time it’s fine.
· Pre planning is required to get to off site meetings.

Kit:
· A bike! Good idea to borrow one to start with rather than buy something you end up not using that much. Many types to choose from – I like mountain bikes or hybrids coz of the upright traffic viewing riding position. However, road tyres make pedalling easier than knobblies & so far, the armadillo reinforced tyres I use have protected my tubes from punctures.
· Additional kit – lock, helmet, something to carry work stuff in. A and C both use panniers, I like my Crumpler bag. Bags/panniers seems to be an area where the more you spend, the better the quality and as you don't want to be changing into soggy clothes when you get to work, probably worth spending!
· I also wear gloves and take a waterproof jacket. As I get changed & showered at work, I wear similar gear as for mountain biking – breathable t-shirt, sports bra, cycling shorts, skirt, trainers, buff.
· I am really good at delegating bike maintenance to Husband – who does a great job! I don’t even carry a pump as my commute is so short – longer and I would be taking inner tube/pump/multitool.
· I don’t cycle with my ipod as I like to be able to hear the cars who haven’t seen me.

Other Cyclists:
Seems to be becoming ever more popular. C started riding to work a few months ago on a fab new bike funded by a bike to work scheme. A’s also been riding to work more this summer. Both of them have a much longer commute than me – and both have the weight & stress of transporting laptops. G has my former hybrid & is putting it to good use for her commute. Goldfish does a cycling sandwich on a home made single speed with a train journey in the middle.

Resources:
· Your employer – mine provides showers, towels, a covered locked bike shed, training sessions and free lights/reflective stuff. They are also looking into the tax free bike purchase scheme.
· Staring at a local OS map can pay dividends – find new routes.
· Sustrans website can also help to identify routes.
· I regularly think about joining CTC – good lobbying plus membership included personal liability insurance. Must do that....

· Kit - wiggle, chain reaction, minx, girls run too, she active, venus sports, evans cycles

Big Mac Index: 50 minutes

Olympic Gold Medals

It's not everyday that I get to hold 2 Olympic gold medals! Sarah Ayton was at work today as she's part of the sponsorship programme that my company run & she brought her gold medals from Athens and Beijing - I preferred the Athens design. A bit more impressive than the little medal I got for completing Sunday's 10K.... She talked about juggling training with raising cash to fund sailing - I thinnk some of my colleagues were surprised at her having to do so much of the latter herself.

No flour on my pedal home tonight & I went to gym with Husband. No treadmill or stepper as my legs are still recovering from Sunday. The x trainer and bike seemed to be OK, and I did some weights.

The Folly of Not Training for a Race

Really enjoyed Saturday's bike ride - despite feeling very out of sorts for no readily apparent reason. Went with Husband to Verwood to do a 23 mile Rough Ride Guide route. Like most of the rides from this book, we found the navigating challenging - esp in forest where not every fire road appears to be on the OS map - and as I wasn't in a great mood, I resorted to deep self loathing at my inability to navigate! Husband was very tolerant. It was a beautiful day - sunny & bright.

I didn't really know what to expect from the landscape as I don't know the Verwood area at all. The route was varied - starting on rolling countryside, then to a mud bath through estate type woodland, tracks alongside a nature reserve then the route of a disused railway, finishing up with classic New Forest heathland. A roe deer dashed across our track at one point.

Sturt's Folly was a surprise - a 140 foot C18 tower built so that its owner could still view the hunt even though he was too infirm to participate. It was recently restored by a phone company so that it now serves as a very attractive mobile phone mast!

I had a puncture - which we were able to fix outside a Spar that had some good pasties. With just a couple of hundred metres to go, I had a more serious problem - a stone worked its way inside my front disc brakes. Husband had to yank the pads & bent clips out completely in order to get my wheel to turn so I finished the route with just my back brake.

I was debating whether to run as planned on Sunday's Beaulieu 10K as I haven't run since mid August & have been struggling to jog on treadmill recently. But I loved the race last year and C & M were planning to run so I persuaded myself I should. Another beautiful sunny day and as the race was at 10am, it was nicely cool. M was pleased to have race number 69.... It's actually 9.5K (I do wish Cancer Research had made use of Garmin to sort out their race lengths - esp as Garmin was a sponsor this year!) and I completed it in 57:30 - OK I guess. M ran a speedy race, C had problems with her achilles so took a more measured pace.

I started paying for not training later on Sunday - and today. My knee has stiffened right up & my quads are very achey.

Got hit by a flour bomb on my way home from work cutting across Lidl carpark - not great, but it's difficult to get that angry about revolting little boys being revolting little boys....

Eeks - need to do more exercise!

I'll have done 125 minutes of exercise this week by the time I pedal home tonight - but according to a study by University of Pittsburgh, I'll have to do an extra 150 minutes this week if I'm to lose weight permanently - the magic number is an average of 275mins per week! So, pedalling tomorrow will take it down to 110 mins, Beaulieu 10K on Sunday will be 55mins (hopefully!), leaving 55 mins to do on Saturday - so long as we go for a bike ride, I'll be fine!

Big D is going OK - but I'm at G's tomorrow for dinner and out for a meal on Saturday, so a few challenges to my very feeble willpower coming up. Recent Big D discovery is Waitrose Cassava Crackers - properly spicy and 80cals a bag. We buy 2 multipacks though as Husband's philosophy is that he needs to eat 2 bags at a time to get a full on crisps hit (hmmmmm). Our other addiction on the high taste/low calorie front is Waitrose light ginger ale - I'm sure that I read somewhere that ginger is an appetite suppressant.

Body Combat yesterday - it worked its magic at transforming me from weary slug to (almost) a human being. I'm enjoying chatting to H at this class - she's a work contact of Husband's. Pedalled today.

Bruised

Realised that I have a very blue, but not v.deep, bruise on my leg today - I thought it was a bit of dirt on my leg acquired en route to work (I'm still in shorts), but on failing to rub it off, realised it was the result of my little tumble on Sunday. It's very insignificant though compared to the monster Kitty acquired on her North Downs adventure!

Only my ride to/from work to report as I have another week of early starts & late finishes. I resorted to "I have to leave now as my bike doesn't have lights yet" this evening - only to find that my lights are attached and (even more surprising) actually working after 6 months of idleness.

Picked up my new car yesterday - my lovely-but-expensive 2L Focus is now a cute little red Panda. Better fuel consumption, lower insurance & tax and (so far) seems to be a sharper drive than I was expecting. I shall be driving it tomorrow as I have to be in a store by 7am....

Husband's Nemesis met & overcome...

There's a ride that has achieved infamy amongst Goldfish, Kitty, Husband and myself as Husband's Nemesis - it's a 34km route from the Rough Ride Guide South West from Winterbourne Gunner around Porton Down. We tried it a couple of years ago (Jan or Feb 2006?) and Husband was getting over a nasty chest infection. He looked grey as we made our way uphill but insisted on carrying on. Then his chain broke - we were relieved as he was looking increasingly ill & as we couldn't fix the chain on the trail, I headed back to the car with him. Hence, Husband's Nemesis!

We've been waiting for a good time to try it again - and as today was dry (as was yesterday), we figured the chalk shouldn't be too slidey. And we had the time available!

Just me, Goldfish & Husband. All the way around, we assessed the Rough Guide's description of the route as fast & free draining - still plently of claggy & boggy bits! It wasn't quite as dry as we hoped either and I chickened out of riding down White Shoot Hill (pictured here) as the chalk was horribly slippery. Tree roots were also very slidey and I came off towards the start of the ride.

Very few gates on the ride until the end (Husband & Goldfish are competing for the title of Imperial Gate Monkey atm). No punctures & not too many mishaps - just my tumble & Goldfish having a few issues with his legs.

I wouldn't say the ride was easy, but I enjoyed being able to push myself a little more than usual and felt that we are all a notch up in fitness compared to 2 years ago.

My va va voom is MIA

It’s taken so much longer than I expected to get over the stomach bug – not in terms of keeping food in my system long enough to absorb it, but my energy levels are still not 100%. It’s been a tough week at work though which I’m sure has contributed. I also managed to stick to Big D for 5 days – which has to be a record atm! I don’t think this was the issue either as my calorie allowance is a respectable 1600 a day.

Quite a bit of walking on Sunday. We started with a gentle wander on the Downs at Devils Dyke – fab views. One the way home, stopped at Petworth to look at the house & had another walk through the deer park. I felt exhausted afterwards!

Cycling this week has been more tiring than usual too. I drove on Thursday but compensated by working in a store all day lifting & shifting kitchen doors – which has to burn at least a few calories!

Gym was rubbish on Tuesday – I managed a full 17 minutes on the treadmill before accepting defeat! I did manage 14mins on the stepper and 10 on the x trainer. Body Combat was fine on Wed though – so I guess I am recovering.