Look what arrived today (thanks Ben), I'm thinking of getting this added to my training top.
It has given me a bit of a boost today as I have been in pain since yesterday.
Surprisingly the pain in my knee didn't happen when I was running, but I think it did happen when I stood up after writing my blog!
I know the irony is not lost on me. 
Anyway it has put pay to me doing any more running for a few days, which judging by the weather forecast may not be a bad thing. Running in the dry weather is one thing but running in the heat.
I know I can do a 5k without stopping which was my goal by the end of June, next main goal is to complete 10K.
Once the knee is feeling better I will be looking for some training partners, I am looking at parkrun as an option but would also like to have some friends who just want a plod around the park to join me. I'll keep you posted on some dates.

When my daughter was younger our house was full of the singing of Troy and Gabriella, I'm sure many of you can empathise. 
On todays run, however,  it can safely be said that my Head was not in the Game!
I think it was a combination of a number of things:
- not running for 5 days
- spending a lot of time on my legs over the weekend
- stiff legs and sore knees
- damp humid weather
- thinking of others​

The weather today is damp and humid, which made it slippery underfoot. I was speaking to a former olympian over the weekend (get me) and he advised running on grass to save my knees. but I think wet grass wasn't the best of ideas, so I went back to the path. I decided to put on my lightweight running jacket but whilst this helped with the dampness it didn't help with the warmth - lesson learnt.
I actually started off well, and as I entered the second kilometre I felt good....however at just after 2k everything started to get more difficult. Breathing was harder, legs were heavier, knees jarring. 
I decided to take the advice of Sam2.0 an reduced speed and returned to Jeffing. I needed to get around the course (plus by now I was nearly 2.5k from where I parked the car).

Running what I could, and walking the rest got me through the next 2.5k and back to where I set off from. It was only then I checked my time and distance tracker, only to find I was nearly 2 minutes faster than my last run, where I didn't walk at all! Clearly I had set off at a faster pace......

Over the weekend I was at a number of events and had fun talking to people about my running journey. It still seems strange to be able to have an actual conversation with other runners and know exactly what I am talking about. 
It was lovely to meet some of the members of the South Wales Running Community in person. I love being part of their online group, and to be able to put a face to a name was fantastic.

Let's hope the next run will be a bit easier, although I've seen the forecast and the word heatwave was mentioned.....

Another 5K (without walking) done.
Tonight I was joined by my speed coach, our Number 1 Daughter, as she prefers to be called, on my 5K run.
She is definitely faster than me, but unlike the last time we ran together I didn't try to keep up. Turns out it was a good plan.

Whilst she was 'Jeffing' with speedy runs and then walking, I was able to maintain a steady pace, catching her up and then being overtaken as she went back to a fast bit again. It did feel a bit like the Hare and the Tortoise. 
I was really pleased to be able to keep to my own pace and completed another 5K without the need to stop and walk. My time remained constant, it is much more about the distance.

I am back on the look out for a running watch, I borrowed a Garmin from a friend but it didn't work that well for me. I think a more basic watch might be the way forward, but for now the research continues.
I am however, very happy with my choice of Bone conduction headphones. As someone who organises races I am not a fan of headphones at events but when you are training seem like a great idea - remember to pick a suitable speed tune though.

I have a few days off running as I have a busy weekend with events. I am looking forward to meeting some fellow runners at Swansea Half Marathon on Sunday. This year I can empathise with the runners, and soon I can aim for 13.1 miles.

Since around 2010 I have been a supporter of Movember and inparticular MoRunning. Well it does seem appropriate that I would be connected with an event that has running in the title.
I became more involved when the organising team were looking for a commentator for the Cardiff event.
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 "Our fathers, partners, brothers and friends face a health crisis that isn’t being talked about. Men are dying too young. We can’t afford to stay silent."

I have commentated for many years at Race for Life and know how great the ladies are at supporting each other, but for the men we are not so great at talking and supporting.

I had my own issues around 10 years ago, and made a recovery. Then in 2018 I had a number of issues that on their own anyone can deal with but once you add them together became a much bigger problem. I know my trigger points and for some reason I missed them all. 

It could be the part of me that says 'I can do everything' or 'It will soon be better' but the point is it didn't get any better. I was lucky that at the last minute I realised I needed to take some action to get myself safe, and I did.

I have said before how when I was ill I challenged myself to be well enough to host the MoRun, for Movember. I did and told my story in front of over 1000 people. 

For Movemeber there are 5 things to know, and do.
1. Spend time with people who make you feel good.
2. Talk, more.
3. Know the numbers.
4. Know thy nuts. Simple.
5. Move, more.
Find out more about Movember - Here

You can enter this years MoRun now and help celebrate 10 years of MoRunning. They are great fun events for everyone, and the more costumes the better.
To take part in a MoRun near you - NOW

I left the house this evening for my next 5K distance with one intention, to Run (well jog) as far as I could without stopping. 
No coaching staff tonight, so just me and my trusty headphones for the evening.
I started off well, and chose a suitable playlist, nothing too fast and quite soon found I had competed 1K. Feeling good, and realising I was on the slightly down hill section I continued.
I mentioned before I have certain bits of this course I have tried to complete, even setting myself my own little finish line. This soon was upon me and 2K had passed - still no walking.

Sam2.0 had helped be deal mentally with the next part  of the course, which in my head seems very long, but actually isn't that far. Plodding on, I was soon at 3K and still no walking. 
​
Now my head started to ask the question - Can you do 5K without needing to walk?
​
I already knew that the 4th km had 'The Hill', well it's more of an incline but in my head its a hill. I have worked hard over the past few runs to make it up the 'hill' without stopping, and tonight in no time I was at the top, and 4K done.

Still feeling good and not too tired the thought of the final km started to move me forward. My head telling me, that with every step forward we were closing in on the 5K. OK I may have been overtaken by other runner but I was on my own little journey. 5K without stopping was in my sights.

Then, as if by magic it was done!
Without any running buddies or coaches to help me...so I gave myself a little high five to celebrate.

Technology however did let me down so I don't have a map or splits to show what I did, however 5K in 36.15 without stopping is what I know I did.

Yeah Go Me!

In a week where parts of the country appear to have had more than a months rain in 24 hours, and some people seem to be collecting wood to build a boat and animals (2 of each) to go on board with them, it seems strange that most of this week I have been speaking to people about Hydration.
The question has been - How much water do you drink in a day?
​
​It seems there is a lot of information in general health about what to eat, how much to exercise, but very little about hydration.

Now I appreciate that it can be different for an individual, and will also depend on how much exercise you do, and if you have any medical conditions....but then the amount you eat can also change due to personal factors.

Guidelines of 6 to 8 glasses a day is talked about, most of the people I spoke to said around 2 litres a day, I know for me I am supposed to drink 3.

This then got me thinking about what hydration do people have when running, and how do you get your hydration? I am finding that I am feeling thirsty whilst running, but I know the distance I am currently doing I should be able to do without the need to carry fluids. 

But as the distance increases what do people advise?

On the 1st May 2019 I started my journey as a 'Marathon Runner in Training' and 1small-step was born.
I always said I would build up slowly not pushing things too far, too fast, after all it has been more than 24 years since I did any running.
But with a steady increase in distance and the support of many friends and family, and my coaching team, Mrs C, Lucy, Sam2.0 and Angel today I achieved the first of many mini goals.
​
26.2 miles is a huge distance and still a long way off, but 5K is now done. The next mini goal, by the end of June, is to keep going without walking any of the distance. This may be a little way off but for tonight 5K in 37:52 will do. 
I still managed to increase the amount of time I spent running, and by setting myself some little extra distance goals we were soon eating into the distance. I think it is as much about your head as your legs. Tonight I felt positive about the distance, the drizzle meant it was a bit slippy but also meant the pavement didn't have too many walkers to deal with.

I am still on the look out for a 5K race a the end of June, at this rate I'll have to put one on just for me, other runners welcome.
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In passing today, I was offered a place in Windsor half, in September. Now this is a very achievable goal, but also remember I am yet to run 5K without stopping.
With this in mind I set off in the drizzle to see how far I could do with minimal 'Jeffing'.  Attached my headphones, choosing a suitable playlist, actually 'Don't Stop me now' was probably a bit fast for a first track, but it got me started and I was soon off and running. 
​I like to set myself small 'distance' goals and today extended one of my sections to the longest distance yet.
Note to self - make sure you have water, either with you or in the car for when you finish. Despite the drizzle there was a number of runners making their way around the park, some faster than other but all having a go.
I saw some great #MondayMotivation today - "Run when you can, Walk if you have to, Crawl if you must; Just never give up." this kept me going as I went around the park.
Now seeing as I need to do 13.1 miles by the end of September, this week the distance goes up to 5K.
I am still seeking a 5K event for the end of June, I'd like something special as my first race, my colleague and coach Sam2.0 has said if there isn't an official event then she will get me a medal from the office.
​

Running around the park is one thing, but soon it will be time to actually complete a race, since meeting Kerrie in the week this has been a thought that has been playing over in my mind.
This weekend I managed to run the majority of my current route (2.6 miles) which considering the issues with my knees is still a really good thing.
The route was also interesting as we had a downpour on Friday night which left some very large puddles to negotiate. It was interesting that the river wasn't overly full but the roads did have difficult dealing with the amount of rain water

It did also create  some difficulty for us runners, who had to find alternative routes or face the possibility of wading through the puddles, not knowing what was under the water, never a good idea.
After completing our run, Mrs C decided to look for races to take part in. She found the Pizza run, and even though it sounded fun, it was this weekend, and also sold out already.
So I'm on the look out for a 5k around the end of June, start fo July, suitable for runners of all abilities.
Anyone with a suggestion let me know, and also looking for people to run with.

Had a really great day today. The morning was spent in a conference but over coffee and in the networking session there was quite a lot of talk about fundraising events and running....I was a champion at all of this.
Then back to the office for a special visitor. Some f you will already know Kerrie Aldridge a truly inspirational runner whose story, and video, went viral during this years London Marathon.

Kez came in to talk to us about her journey and share her experiences. Even though, in her own words, not everything was the way it should have been, she still has positive memories of the Marathon. 
Kez tells her story with such great humour. I loved her telling the marshals to call the police, but she couldn't give a statement as she "had a marathon to finish"....well at least they would know where to find her on The Mall. And at the finish line, shouting at the tourists to get out of the way, and then running through them as they made a cheering tunnel. 
We talked about medals, T-shirts, Jeffing, inspirational runners, Expo, Gym Buddy and taking part in a proper race. I am already looking at some of the suggested races as something to aim for at the end of June - watch this space.
Thank you Kez, it was amazing to meet you today.

You can read more about Kez's story on her own blog - www.kezthisisme.blogspot.com