Yes, no, yes - hurrah!

Having not done a huge amount of training over the past few weeks, I'd decided that perhaps running a half marathon wasn't the best idea, if I wanted to avoid injury and be able to walk for the rest of the week, so deciding to be sensible I wasn't going to run but would come along to support the others from the Ecademy Running Club, who had also come down to run. However, after a little persuasion and a suitably worded message in the club, I decide there was no harm in going out for an 'easy Sunday jog', which to be fair is probably a better description of what I do. It's not exactly 'running'.

Another deciding factor was the weather. Saturday was lovely and springlike, sunny while not exactly warm and as it wasn't blowing a gale and freezing cold I was more inclined to get out and run. After all, I'd been training in a lot worse with the recent wintry weather.

Now, I know I should be talking myself up and have a "can do" attitude rather than an "ah, well it doesn't matter if I don't finish" but actually the first time I competed I intended to just see how far I'd get. Although, visualisation as part of training says you should imagine yourself running the whole race (and winning!), if you think about one step at a time, it makes it less intimidating and you can break down a long distance into shorter more manageable chunks - like working on your goals. So I set off knowing I had the option of dropping out at any point or just walking and running it to make it round.

Mile marker after mile marker. Knocking them off ... 1 down - 12 to go, 3 down - only 10 more to go, only 6 more ... only 4 miles ... last mile. The last part of the race is the hardest and the cruellest. You run towards the finish and then away from it, up a sneaky couple of slopes and then a long run along the seafront with the finish line tantalisingly in the distance - miles down the road (well, a mile at least).

It certainly wasn't a personal best but I did complete it and although I did a lot more walking than my previous attempt, I didn't give up. There were seven of us running and we all made it round in varying times from the superfit who did it in under 2hrs and others who were closer to 2.30 but we all made it.

Right ... when's the next one. Ouch!

Don't Have Time To Exercise?

... run down to the post office about half a mile down the road to post off a few copies of the book and then run back. Total time taken about 20 minutes and most of that was the running as there wasn't a queue in the post office, although what they made of this puffing and panting person at the counter I'm not sure.

This morning ... drop the car off to be serviced, run back on a lovely bright and shiny, sunny morning. Probably a similar distance and another 20 minutes in total from leaving home to getting back.

Four tasks achieved instead of two.

An Amazing Cake

If you want the lightest, fluffiest, most melt in your mouth victoria sponge then you just have to get along to Badgers tea-rooms (or Tea House) in Alfriston. A friend and I went out for a walk and I suggested walking along the river as far as we wanted and then have a bite to eat back in Alfriston. It was a short walk as we encountered a herd of cows - which she's none too happy with - blocking the path, so we turned round and walked back.

We had a light lunch of their special of the day, an open prawn and avocado sandwich on proper, decent brown bread, which meant we had plenty of room for cake! :)

Having seen the size of the cake sitting on the counter in the shop next door, we didn't need much time to make our choice and it really was the most amazing sponge I've ever tasted. As light as air, moist, yellow and fluffy. Taste the difference ... we certainly did. Nothing beats home-made.

Superb Time Management

... or that's what I thought to myself as I cycled into town earlier today in the lovely Spring sunshine while everyone was back at work.

Although I spent all of the Bank Holiday working on my book, I don't tend to do much on Bank Holiday weekends anyway. There's nothing worse than being stuck in a traffic jam - especially on a hot, sunny day and we had a few of those over the weekend ... sunny days AND traffic jams and hoards of people. Everyone else is out and about as they don't have an option if they want to make the most of their weekend. They don't have a choice, whereas I did. I did make one abortive attempt to go into town but as soon as I hit the traffic jam at the end of my road, I turned round and came back as I had less than 30 minutes to get into town and I knew it was going to take a lot longer with all that traffic.

So today, I attended a breakfast meeting first thing this morning, spent a couple of hours working when I got back home, then headed into town on my bike to catch up with a friend for lunch and then see another couple of friends and their new baby. A gloriously sunny day. Cycling meant I got a couple of hours of exercise and avoided the traffic and agro of parking, another bonus with the roadworks taking place along the coast road at the moment making things even worse. Also being a weekday, when most people were back at work, there were a lot less people around on the seafront wandering across the cycle lane. I did have a close miss with a car that decided to do a u-turn in front of me without even looking.

Returned home to head out for my second networking meeting of the day and then a relaxing yoga session. How to mix business and pleasure without having to fit into a conventional 9-5.

Walking in the Cheviots

Back from a weekend walking in the Cheviots - a long drive there and back but worth it for a lovely Easter weekend in the snow ... and wind ... and hail. The sort of biting hail that feels like you're walking through needles and makes you realise that you need to upgrade your walking gear and that actually ski goggles wouldnt' be a bad idea.

We were staying in Mounthooly Bunkhouse in the College valley, very remote and a three mile drive into the valley down a very narrow road. No chance of driving out again if it snowed heavily unless you had a four-wheel drive. The bunkhouse was comfortable but cold. It was just as well that there were only eight of us as although it sleeps twenty, if it had been full, there would have been nowhere to sit and eat, never mind cook.

On day one we all set out to climb the Cheviot - not a mountain by mountaineers standards, in fact no more than a mere foothill, if that but it is the highest peak in the Cheviots Hills, after which they were obviously named. As we walked out of the bunk house and straight up the valley (nothing like having walks right on the doorstep) it got colder and windier the higher we got and there was low cloud over the tops of where we were headed but it was a case of see how far we get and if the weather changed, one way or the other. The weather got progressively worse the higher we got, so after sheltering out of the wind in a gully, we abandoned the walk and headed back downhill and spent the rest of the afternoon stoking up the wood burning stove, drinking tea and reading. In fact there were comments at various times over the weekend about 'the library' that developed each evening. Well, with no TV, no laptop and no mobile phone, it was an ideal opportunity to catch up on some reading.

The following day, the hills were still covered in snow and low cloud so Plan B was to head down to the coast for a walk with a short stop in the local town for supplies as we'd run out of milk already - all that porridge for breakfast and endless cups of tea from the biggest teapot ever.

Bamburgh Castle on the Northumberland coast is only a short drive from where we were staying and although the snow came down in pretty thick flurries, we made it along the B roads with only one car sliding to a gentle stop on the wrong side of the road as it took a corner a bit too fast. Wrapped up against the elements we took a short walk up along the beach. The Farne Islands are only just off shore, much closer than I'd expected and Lindisfarne is just up the coast, which was our second stop after a quick lunch in the pub to warm up. By the time we left the pub the snow had pretty much gone and although it was still cold and windy, the sun was out. Another short walk up around the shoreline across from Lindisfarne, spotting a few pairs of eider ducks in their natural habitat before heading back for more tea and cake.

On the final day, after overnight snow, there was some blue sky around, so we made a second attempt of the Cheviot and managed a good circular walk up onto the hills, through the snow and across the peat bog back down into valley. Only stopping briefly at the summit for a quick bite to eat and a warming drink as it was too cold and windy to hang around for long. It did warm up and the snow showers stopped as we walked back down into the valley. We had a great roast to look forward to that evening - roast chicken with all the trimmings and plenty of it. Food over the weekend was certainly plentiful with three 'chefs' nominated to cook each evening and everyone else chipping in to help out. Despite the walking and burning up calories to keep warm, with plenty to eat over the weekend and two course meals - the scales had gone up rather than down when I got home!

Read more detail of the trip in Sussex Nature Notes.

Last Run of 2007

Last run of the year and I felt I ought to get out despite the cold which developed over the weekend but hasn't turned into full blown flu. After all a gentle run might help to clear the head and it wasn't too cold out today.

Not that I ever exactly 'run' more like a gentle job at an easy pace. Slow and steady and once I've warmed up, as long as my calf muscles don't seize up I can usually managed my regular route in around twenty-five minutes. OK - so that's hardly enough to get warmed up for some of the more serious runners out there but it's enough for me to stop turning into a total couch potato!

Not too many people out dog walking today - must all be at the sales. It's noticeable at this time of year how many young dogs there are around - puppies for Christmas.

Boxing Day Activities

Parents are both in bed having gone down with flu. Mum has been in bed since my arrival on Sunday but Dad finally retired to bed early last night after Christmas lunch. It takes a lot for him to admit that he's ill, so he must be feeling pretty dreadful.

Having ventured into Tesco Express - the only place currently open, I've been reluctantly feeding them Lemsip Max Cold and Flu and Mum is at least looking a little better today. She did make it down for present opening and lunch yesterday and of course neither of them can stay in bed too long without hearing the patter of feet coming down to check up on me.

Having depressed myself with my sister's present - no, the present was lovely (a set of scales) - it was just the read-out it gave which was depressing - I got out for a run round the block this morning. A lovely sunny, winter's day. Not too cold and a few people out and about with young families walking off Christmas lunch before they sat down to cold turkey for their Boxing Day lunch. Ours was soup made with stock from the duck yesterday. The good thing about duck is that there isn't masses left over the following day.

So what have you been up to on Boxing Day? Have you hit the sales for your smash and grab 75% off bargain or have you been spending the day with family or are you now trying to avoid spending time with family having decided that 24 hours with your immediate family is more than enough? There's only so much TV, crosswords and knitting that I can do, so I have to admit to opening up the laptop just to keep up with things and clear out the spam and it's a good excuse to catch up on some blogging.

Enjoy the rest of your week - especially if you're not working.

Brrrr - Who Turned The Thermostat Down?

Gosh it's cold out there. Although I'd dug out my winter running clothes last week when it was still relatively mild, this morning was definitely MUCH cooler with a cold, pretty strong north wind blowing and making it feel even colder. I'd gone out with hat on but hadn't thought it would be cold enough for gloves. Wrong!

I'm most definitely not one of those runners that can go out in shorts and t-shirt in all weathers. Come the winter, when I do venture out, I'll most definitely be wrapped in hat, gloves and several layers.

Tour De France - UK Stage

Having just read Lance Armstrong's first book - It's Not About The Bike, I have a new found respect for cycling and the Tour De France. So, of course I just had to watch the coverage of the Opening Stage here in the UK. I now understand more about the work that goes into getting a rider across the finishing line. It makes you realise what REAL teamwork is about - working as a whole to protect the main rider, so they use as little energy as possible for the final sprint across the line.

Robbie McEwen's team mates dropped back to support him after his crash, to get him back into the peloton for a final amazing sprint from nowhere to cross the line ahead of everyone else who'd been jostling for position for the last few kilometres.

Not only that but that opposing riders support each other in getting round the course and equally will congratulate each other having just been beaten. It's a race of strategy as much as teamwork and all that on top of the ability, stamina and determination to race for anywhere between six to eight hours at speeds that would leave most people standing.

Good old terrestrial permitting, I'll be watching what I can or at least keeping in touch online.

Run, Runners And Escaping Sheep

A more interesting run today. Usually I have a relatively uneventful run up onto the Tye seeing what's around. Occasionally nodding to a passing dog walker or avoiding their dog (the small yappy ones are the worst).

Today - not only was I stopped in my tracks by a fellow runner - well, actually I can hardly call him an fellow runner, turns out he does ultra running (someone who considers doing a marathon just as a warm-up!) Anyway, he stopped me while I was on the way back home and asked if I knew of any good sports therapists in the area. He's an elderly Yorkshireman who's recently moved into the area. Happily provided him with details of someone in Saltdean who I've visited and another couple of names in Brighton. Amazing where you get the opportunity to 'network'.

A few yards further on and four lambs were the wrong side of the cattle grid - no doubt they lept over ahead of the van that had just gone past. Of course the van driver hadn't bothered stopping. Putting my shepherding skills into action - I managed to get the four lambs through the gate before they decided to take off into the garden of the house just by the gate and without letting the rest of the sheep out. One of the Mum's came to investigate what was going on but quickly went back in the direction she came as the lambs bounded through the gate.

They really aren't the most intelligent of creatures.

What a great week!

Not only did the sun come out and it's been warm but I got some time to enjoy it too. Well, you've got to get the work life balance right haven't you and having spent much of last weekend working, I decided to make the most of the fine weather and spend less time indoors.

Not only did I manage to cycle into town twice - exercise and sunshine, although the wind was still cold, so not quite as warm as it seemed, but I got to sit in the sunshine and enjoy a coffee at the Meeting Place one day and catch-up with a friend for lunch later in the week.

All change by Thursday. I spent the day up at Kingston dewpond near Lewes on a grey day with a particularly cold wind whipping across the Downs. As part of the South Down volunteer rangers, we were finishing the fencing round the pond and installing a gate. It was a joint effort between the Central and Eastern groups - although only two of us had turned up from Central this time, there are usually half a dozen. It took us about an hour to get the truck loaded up with posts, rails, gates etc. The rest of the team were waiting for us at the bottom of the hill by the time we got there.

It's incredibly hard work digging post holes, especially down into the chalk and flint. It took four of us the whole day to dig the holes for four posts round the gate, put in the bolts and rail. There were a variety of tools to break up the flint and extract the earth from the hole but most of it down to good old manual labour.

Much to Robin's delight - we managed to complete all the fencing and install the gate just in time. We'd been watching a large, ominous cloud getting gradually nearer and nearer. The rain started and the hail began just as we finished tightening the last bolts and hurried to get all the tools loaded up.

It made a change from sitting in-front of the laptop all day but I certainly ached afterwards.

Spring Sunshine.

A lovely day and it really does feel like Spring today. I cycled into to Brighton and just for a change I wasn't battling against the wind and didn't have to wear layers against the cold, although there's still a cool wind blowing.

Added to the enjoyment by having lunch at the Meeting Place, along Hove seafront where I'd arranged a last minute catch-up with a work colleague. I spotted a few familiar faces also enjoying the sunshine and while I was waiting was joined by someone I'd met networking last year.

Far too nice a day to work but I did manage to drag myself back home, pedalling against the wind for a few hours work.

Spring Evening Run

Now that the clocks have changed, I finally got out for a run this evening just as the sun was setting but after a productive day.

It was good to stretch out on the run having been either hunched over the laptop or bent over digging. Why is it that I always seem to have a better run after a few days break. Not that I've been exercise free this week. I did run earlier in the week, had two cycle rides into town and a climbing session at the local wall on Friday.

I have to say, I spent most of the weekend working but with stints of getting out in the garden - clearing more of the beds of plants which have spread or seeded themselves where they shouldn't. The local cats will no doubt enjoy the newly tilled soil (aarggh!). Nothing against cats as such - just their toilet habits.

I find that I tend to get quite a lot of work done at the weekend, when I seem to have more uninterrupted time - especially if I don't have anything else planned and I can focus on one thing. That's the beauty of working for yourself, if you are able to plan your time flexibly and make the best use of the day.

Post-race

Three days after the event and I seem to have recovered well and avoided the delayed onset muscle soreness I was semi expecting. I'm therefore thinking I'm actually fitter than I thought and didn't do too badly after all. OK, I wasn't going for a record breaking time but at least I made it across the finishing line in one piece and was capable of walking the following day.

I went out for a gentle jog yesterday, just to see what was aching and how much. Not too bad, considering - the worst was an ache in my right foot.

I also cycled in to Brighton today, which felt like hard work - whether that was because I was still recovering from Sunday or because I haven't been cycling for a few weeks, so I'm out of practice. The wind didn't help but it was definitely harder work cycling up the hills.

As it wasn't raining and was a pleasant if cold afternoon, I took the opportunity to stop off for tea and cake at the seafront cafe, which happened to be open for the half-term break. That might have held me back on the final hill but it was worth it - ginger parkin always is!

WooHoo!!

Yeah! :) :) :)

I was cautiously aiming for a time of around 2.30 knowing that the longest training I'd done to date was a mere 8.5 miles. I crossed the finish line with a fairly triumphant (for me) provisional time of 2.16.21. Almost twice the time of the first runner across the line!

I was really pleased as this is a PB for my meagre three half-marathons to date. The last one being several years ago and I've done nothing competitive since. Somehow I managed to complete the previous two having done a lot less training and being fully prepared to walk in order to finish.

This year - however, I had the added pressure of sponsorship to spur me on. It was a perfect day for running - not too cold, very little wind, overcast but not raining. I had my porridge for breakfast and managed half a banana before the race, although I didn't really feel like eating but knew I needed to. Set off in good time and headed along to park at the marina along with several hundred other runners.

There was a great atmosphere down at the start line and I spotted a few familiar faces and someone I used to work with who was running for the first time. You've never seen so much lycra in one place. How some people manage to walk around in nothing more than shorts and racing vest, I don't know. I'm there with the hat, gloves and windproof until I've at least warmed up. Over 4000 runners set out along the road, past the Pavillion and through the town centre into the North and South Laines, then all the way along the seafront down to Hove Lagoon and back then out to Roedean and down the slope for the homestretch back along the undercliff. For the first time - apart from the first mile or so, I was actually passing people, a change from my first race when I was constantly being passed all the way down to Hove Lagoon having started too far up the field. I have to admit to walking on short sections (especially up through the tunnel) and taking a loo break on the Hove promenade on the way back - oh and a very welcome bottle of lucozade (thanks Rob - it definitely helped!!). If not for that I might have got below 2.15.

Although the finish line was a very welcome sight (why do they have it so far along Madeira Drive?), I have to say I felt far more comfortable on this run than in previous years and was pleasantly surprised when we saw the 12 mile marker and I was still running - not sure what happened to some of the other markers - they were a bit sparse - or maybe I just missed them. I didn't exactly sprint for the finish - I didn't want to keel over yards from the finish line like a couple of unfortunate people who were being attended to on the home stretch. I had to walk back to collect my car - amid the rustle and crinkling of foil blankets that were serving their purpose against the apparent drop in temperature and a cooling wind that had changed since the start.

A warm bath and a good soak as soon as I got back and I've spent the remainder of the afternoon on the sofa just 'resting up' and massaged some oils into my aching muscles so hopefully I'll still be able to walk tomorrow.

Well I'm not exactly planning the next one but actually the thought of a full marathon doesn't seem quite such an impossibility.

Results and photos on: www.sussexbeacon.org.uk

Phew!

Well, one of my longer training runs today - trying to get in the miles, so I can hopefully make it round the half-marathon course in two weeks time. Slightly worried by the statement that "no walking" is allowed on the course!

Another mild and sunny day or so I thought as I set off. Ambitiously deciding to run as far as Ovingdean and back via the Tye - which having checked it out on www.mapmyrun.com turned out to be just over 8 miles. My longest run to date has been 6 miles.

My legs were aching before I even stopped. Probably not helped by bumping (not literally) into friends on the way back, which meant I took a break to chat for longer than I should have done. Consequently I'd stiffened up when I set back off at a slow trot up the hill onto the Tye. That's when I realised that it was actually quite cold, either that or the wind had changed and the temperature dropped while I was out. Running along the undercliff - dodging walkers, cyclists and dogs it was quite sheltered and warm in the sunshine. Hat, gloves and windproof came off shortly after starting out. Up on the Tye there was a cold, northerly wind blowing, so the windproof and hat quickly went back on as my ears went numb. I made it back home having run most of the way - except for the hill out of Saltdean.

I can feel the muscles aching already so goodness knows what state I'll be in tomorrow morning when DOMS (Delayed Onset Muscle Soreness) has set in, if it does. Of course I do stretch out after my run but it doesn't always help, at least not for a gentle plodder like me. Those lean, mean running machines who take long distances in their stride are a little more dedicated to their running and probably wouldn't even notice a short little run like I've just done.

Training In The Wind

Another training run today - actually the first one of the week. Tuesday I was out all day, so didn't get a chance and on Wednesday I had my aborted cycle ride into town. Well, cross-training is part of the training schedule. I think cycling hard into an almost gale force wind, even if only for a few miles, is enough of a training challenge.

Perhaps with all this wind, it will end up being good preparation for race day in February. If the weather continues as it has for the last couple of months then there's every chance there'll be a strong wind blowing along the seafront route which will certainly slow things down. This year it's a purely road course which is meant to be faster than the mix of road and grass verge which has been the route in previous years. Not that it's likely to make a difference to me. I'll definitely be slower At least there's no danger of dodging cowpats along the route, as I was this morning now the cows are back on the Tye and of course with all the recent rain, it's pretty soft and muddy underfoot now.

Pedalling Against The Wind

I thought I'd cycle into Brighton yesterday as the weather had cleared up in the afternoon and the sun came out. I also thought the wind had dropped. How wrong I was. I've cycled in on a few windy days and it's been hard work but bearable. However, yesterday, the wind was so strong that I was almost bought to a halt even cycling down hill. Trying to battle along the seafront was

I knew that with a wind this strong I wasn't going to make it into my meeting in time, so I abandoned my bike at Rottingdean and hopped on a bus, which despite taking a roundabout route, got me to my meeting only a few minutes late. I collected it on my way back and with the wind behind me it was a quicker ride back home. Even cycling back up the hill was easier.

Today is a whole different ball game. The wind and rain buffetting the windows woke me up at 5am. Fortunately I didn't have to go anywhere, so I was able to stay at home listening and watching the wind howling outside. Battering the fences - one of my panels has now disintegrated completely and a few more in neighbouring gardens have also collapsed under the constant gusts.

At least it's keeping the fencing companies busy for a few months more.

Seaford Striders

Despite the recent cold and wind, I managed to drag myself out last night and went along to my first session with a local running Club the Seaford Striders. I thought it was about time I ran with other people, if only to challenge myself a bit more than my gentle runs out on my own, when I don't really know what pace I'm doing.

I'd done my long run on Sunday and thought I’d run further than the 5 miles I ended up doing. Unfortunately my calf muscles were so tight that I was stopping to walk every now and then for the first half hour until I finally found my rhythm for about 10 minutes and then, battling the wind, just looking forward to getting back.

I was therefore a bit wary about how far I’d get and how fast the pace would be when running with the Striders. Well, I managed it – pretty much non-stop for 5 miles in around an hour with only the occasional pause while we waited for the slower ones in the group to catch up and make sure that no-one got lost as we wound our way round the streets of Seaford.

Lights On The Bike

I got a chance to use the lights on my bike today. Very flash (haha), neat LED lights with several options from steady beam to a variety of flashing modes, economical too. I don't think they'll be very effective for off-road, night-time cycling. The beams not particularly strong but OK for roads with street lights. Not that I'm in the habit of going out in the dark but at least I'm now able to cycle back from town in relative safety as the nights draw in. As long as it's not chucking it down with rain it will allow me to continue cycling through the winter.

I'd rather cycle into town when the opportunity arises and the weather's not too bad, after my parking rant a few days ago and assuming I don't need to be in formal business attire at the other end.

Yet again, today was pretty windy and it's hard work cycling against the wind which invariably is what seems to happen along the coast. At least it was slightly easier being wind assisted on the back home, avoiding the puddles. One solitary surfer out waiting for the waves which didn't look very good but any port in a storm or rather any wave in a rough sea.

Training Starts

Well, I've started training properly for the Brighton half-marathon which I'm planning to complete in February. I've got the training schedule pinned up and three runs a week scheduled in. I'll need to be determined to get out there in the wind, rain and cold, so any encouragement and tips gratefully received.

It's cold, wet and muddy but I got out there for my first proper run in a couple of weeks having had no energy, motivation and having been poorly for a few days, so it's a bit like hard work at the moment getting back into the routine.

I've got a sponsorship page together, so if you'd like to sponsor me - please do. I'll be raising money for Cancer Research in memory of my Aunt who died of cancer last year.

http://www.justgiving.com/clarehalfmarathon

A Stormy Day At Sea

I walked back from Rottingdean today having met a friend for coffee. That was an invent in itself - the level of service (or lack of) had to be experienced to be believed. We were both laughing after one thing happened after another but she was at least trying. I just don't think she'd done it before, so the training was obviously non-existent. It took several attempts to get the order right - what was the purpose of the pen and pad I'm not sure. It obviously wasn't used to take down our order as she came back twice to check. When the order did turn up another couple of requests - including asking for saucers for the cups, then teaspoons to stir the coffee with, toast (white not brown) before we were finally able to relax, stop sniggering and enjoy our coffee.

Anyway, despite the fact it was very stormy - I thought the fresh air would do me good and walked back home along the undercliff with the waves crashing up against the sea wall and rebounding back onto the incoming waves. It's amazing watching nature in action, it's no wonder that water can cause so much damage when you see the power of the waves. It's very therapeutic watching the waves - puts things in perspective when you realise how insignificant we are in the grand scheme of things.

There were a few other brave souls out along the seafront including one runner in his shorts. That's a bit extreme, it's Winter or at least Autumn - invigorating it might have been but not THAT invigorating! But then I'm the sort of person that goes out running totally wrapped up against the cold. Someone else was sitting on the seawall also watching the waves and indanger of getting soaked.

Chill in the air.

1st of November and there's a definite change in the season. It's certainly a lot colder today and for the first time the heating has gone on. Not bad for November which shows how mild it's been up until now.

Cycled into town this afternoon - wrapped up against the cold and still spotted the odd nutters walking around in T-shirts! Some people must have a higher tolerance for the cold. Anyway, although it was fine and windy (as usual) the difference in time has certainly had an effect on the night's drawing in. It won't be too long now until either I'll need to get the lights on the bike or I won't be cycling in quite so regularly - back to the car or public transport to get around.

The cafe is shut down for the winter - at least today they were, so I didn't have to slow down and avoid small dogs, small people and tables and chairs. It was open last week - making the most of half-term with families on the beach - not exactly sun-bathing weather but it was still busy along the seafront - people out walking, cycling and children fishing in the rock pools.

Let's hope it's not a cold, grey, damp winter - lots of days like today.

Sunday - Little South Run

I set off for my Sunday run about the same time that 50,000 people set off for the Great North Run. However, that's about where the similarity ended as although they were running a lot further, they didn't have to deal with strong winds (or strong breeze according to the Beaufort scale).

I got back about the time that the first runners were crossing the line having done about half the distance and I have to say that I hadn't exactly done the same distance and I bet they weren't picking mushrooms on the way round either!

I also stopped off at the corner shop to pick up a pint of milk (or rather a litre in decimal terms) so that I can now sit outside in the sunshine while it lasts and enjoy a cup of coffee and read my book.

Mushrooms on the run

One of the benefits of going out for a run instead of doing your exercise pounding away in the gym on a treadmill, is that you get the opportunity to pick your breakfast on the way round.

It was a lovely morning - crisp, autumnal but still warm in the sun. I wasn't intending to pick mushrooms but when you literally run across them, well ... what else are you supposed to do. I only found a few but they were large enough to make into a meal that evening.

Get outdoors and exercise - it's so much better for you. Fresh air, natural light and you don't have to put up with all those other sweaty bodies ... just your own.

Drowned Rat Returns

Returned home this evening resembling something of a drowned rat having cycled back in the rain.

I cycled in to town again this afternoon for a meeting, making the most of the weather while it's still fine and having done it a few times now, it's easier and saves the hassle of trying to find somewhere to park. It was very muggy today as it had rained overnight but a pleasant ride in as the wind wasn't quite as strong as on previous journeys. After my meeting, rather than just cycle back home, I decided to cycle out to Hove to help my business partner install a new wireless router, thinking I'd have time to do that and still return home in daylight.

Well, the theory was good but by the time I left, the sky had clouded over and it was spitting gently. I made it as far as the Marina before it started to really rain, when out came the waterproof - or rather showerproof, which wasn't much protection but at least I wasn't competing with the traffic and road spray as I cycled along the undercliff. A few other hardy souls were out either cycling back from work or out exercising - all looking similarly wet.

The storm drains were bubbling over at Saltdean on the seafront, although it didn't seem as if it was that much of a downpour it just seemed like steady rain, so I'm not sure what they're like when it really is heavy rain (like the rain I can hear now - pattering down outside).

Arriving back in Peacehaven - wet, tired and hungry, so of course the only sensible solution was to stop off for fish and chips! :)

On Yer Bike!

Phew!

Just back from Brighton having cycled to and from for a meeting. I've suddenly switched from running to cycling over the last few days and considering how little I was getting out on my bike, I've now been out four days in a row.

Making the most of the fine weather and avoiding the need to take the car into town. Brighton is a nightmare for parking and in the summer it's even worse with all the additional visitors.

However, as it was the weekend, I managed to avoid going into Brighton and just went along the seafront on the undercliff that runs from Saltdean right the way to Brighton Marina and after a short detour through the marina (should you wish to carry on) continues along the seafront all the way to the end of Hove Lagoon - if you manage to avoid the pedestrians who are totally oblivious to any cycle lane and far too many of them to make cycling easy or safe.

Although it's been sunny, it's also been pretty windy, so heading east into town has been hard work but coming back home is a lot easier. I went down to the Ovingdean Beach Cafe twice this weekend. They do a good cup of tea and a great gingerbread.

Going into Brighton this evening it was really hard work against a strong headwind. It was touch and go as it's also been threatening showers all day but I decided in the end to use pedal power rather than horse power.

Coming back however, was great! :) Probably did it in half the time and still managing to make it up both hills without stopping and just before it got too dark.

Evening Cycle Ride - South Downs

I had a great bike ride on Sunday evening. It was too hot to do much during the day and I'd wanted to go out for a run or a long walk but waited until it had cooled down and decided to take the bike out and up onto the Downs. It's typical downland - rolling hills - mostly farmed with either crops or sheep and even a few cattle. Although it's close to Brighton and much of the built-up areas all along the coast are only a short distance away, once up on the farm tracks and into the valleys you wouldn't know.

It's a route I haven't done since last year and it's a shame really ... I should get out more! It did take a lot longer than it should have done, as I kept stopping to have a look around but I did manage to make it up most of the hills in between the pauses and I had a good nature ramble. You can read more about what I saw on my Sussex Nature Notes blog.

Make the most of the light summer evenings - while they're here. While it's too hot in the day to do much the evenings are cooler and it's still light until at least 9.00.

Running - and avoiding dogs

Went out for a run this evening having put it off all day and not managed one this morning. Amazingly enough I managed a longer run than normal which was pretty impressive having had not much sleep and only a cup of coffee and a custard tart all day.

Anyway despite the fact that my running has been a bit sporadic I must either be fitter than I thought or my blood is more efficient now and I'm building up new muscle - which according to an old article I came across today, takes about six weeks! I managed to run pretty much continuously which I don't often manage when I'm over-tired, especially on the uphill bits.

My pulse metre on my pedometer is obviously wildly out as it decided my pulse, having run up the hill, was 82bpm and dropped fairly quickly to 54bpm. Er, I don't think so. I'm really not THAT fit! Double it and it would be about right. Must get a new battery for my Polar HRM - that's more accurate when it's not deciding my heart-rate is up at 250bpm.

Another bonus of the football being on is that it's quieter when I go out and I don't have to avoid as many dogs coming up to 'play'. The little ones are the worst as they're more likely to snap at your heels. I don't mind dogs in general - it's more about how much control their owners have over them. Most people are quite considerate and put their dogs on a lead or just hold them as I go past. Others are totally oblivious.

Morning Run, Evening Drive

I went out for my first 'morning' run today. At least the first time this year that I've been out before breakfast. Instead of just thinking "I'll go out in a minute" and then delaying it or even putting it off completely, I seized the moment and got out before I thought too much about it or started to get embroiled in work.

It was a gorgeous morning - the coolness at the start of the day (OK, the sun had been up for a couple of hours already) but it was the start for me. Clear and almost cloudless with very few people out except for the sheep with their lambs and the cows.

I saw a whitethroat on the way back, which is a summer visitor. Not having been up there for a few days they may have been here for a while. It's always interesting to see what birds are around when I go out for my runs, especially when you see the first swallows of the summer skimming over the dewpond or the skylarks singing from somewhere high above you or even a wheatear or fieldfare.

To top it all off, I was up at a meeting in Horsham this evening. It was a glorious summer evening so I had the top down on my car. There's nothing to lift the spirits like a convertible - sun on your face, wind in your hair and so much nicer than being enclosed in a metal box. As I drove back the large red ball of the sun was setting just as an almost full moon was rising. There was a hot-air balloon drifting low over the trees as it came in to land and the real bonus of having the top down is that you get to smell the blossom as you drive past or the sweet smell of the grass wet with evening dew.

I might have been slightly chilly by the time I got home but it was well worth it. Why have a soft-top if you don't make the most of it.

Nothing like it - far better than pills, potions or therapy.

Increase Your Activity

How many of you started this year with huge enthusiasm, to get fit, lose weight and join a gym?

How many of you have achieved your target after four months - lost weight, got fit and are STILL going to the gym regularly?! Mmmm. What happened? I bet you got bored or lost your motivation.

I was talking to a client yesterday about getting fit and healthy. Exercise without a sense of purpose quickly creates boredom - especially for them. However, creating additional activity in every day by changing the way you do things, seems more purposeful and enables you to increase your daily activity without the need to join a gym, pounding the treadmill and pumping weights. Something which rapidly turns people off exercising regularly, to say nothing of wasting the monthly membership fee.

Today, for the first time - I cycled to my local supermarket. It's not the one I usually use but it took me all of three minutes and probably would have taken at least double that if I'd driven, because it's probably twice as far going along the road. OK, I could only buy as much as I could fit in my rucksack but it saved a short distance car journey, gave me a a few minutes of exercise and carrying 8-9kg (18-19lbs) of shopping back home made it that much harder work. It gave me a sense of what it would be like to be that much overweight! Phew - imagine carrying THAT much extra weight around ALL the time!

I'd already cycled down the road earlier this week for a business meeting and cycled to the doctors. I walk to the post box - five minutes down the road or walk or cycle to the post office. I regularly walk up to the local shop - ten minutes through the park.

How could you change your daily routine to increase your overall activity?

Go For A Run And Enjoy It

I went out for a run this morning. It was another gorgeous, sunny day so it seemed a shame not to. Now, when I say run ... well, it's really a jog and infact more of a plod at times. I was playing badminton last night, so perhaps feeling a little tired. It turned into more of a nature ramble than a run, as I stopped and walked at fairly frequent intervals.

We constantly feel that we 'have' to do things and sometimes we just need to let ourselves off the hook every now and then. So what if we don't complete our run in record time? So what if we have to stop and walk for a bit? I go out to run/jog because I enjoy it. Not every time maybe but just to get outside into the fresh air, take a look at how the seasons change throughout the year is worth a little discomfort. I'm a fairly lazy runner - I'm not one of these people who is out in all weathers, pounding the pavement, running for miles while training up for a marathon.

Sometimes we're our own worst enemy. Exercise is something you do for a reason and it should be for the right reasons. Not as a chore. I exercise because I want to stay fit and healthy. I don't want to turn into an overweight couch potato but I'm not going to beat myself up because I don't make it out for a run when it's cold and wet outside or I have the occasional cream cake or even ... a chocolate bar.

Regular running definitely builds up strength and stamina and of course gets you fitter. Run consistently 3-4 times a week for a couple of weeks and you'll see a difference - see it as a healthy form of free exercise. If you're new to running, start out gently - alternate walking with running until you can run continuously for 20 minutes. Build up slowly by running 2-3 times a week. Every other day is great. I often find if I've had a short break - I actually have a better run. If I'm tired or dehydrated - it's hard work, so get plenty of sleep and water. Plan to build up to 30-40 minutes on a regular basis and maybe longer if you have more time. I want to enjoy my running and not make it a chore, so 20 minutes is better than nothing and keeping moving, even if I have to walk for some of it, is still better than not getting out at all.

Keep a running diary - or some way of tracking your progress. This can help to push you to do better. See if you can cover a certain distance quicker each time. My longer run is about 40 minutes. When I first did it - it was more like 50, walking up the hilly bits and after a few weeks I can get it down to about 35 on a good day! It's also useful to note if you feel particularly tired or if a certain part of your body is aching or hurts before or after the run. Of course, make sure you stretch out afterwards. I find my calves ache less if I stretch them out before I start and after running for about 5-10 mins when they've warmed up.

Get into the habit of running regularly and it will soon become part of your routine. You don't have to do it for any other reason than as a way of keeping fit and don't be too hard on yourself if you don't make it out when you don't feel up to it.

Sensible Exercise

These days rates of obesity are rising. Even children are suffering from diseases related to obesity. With many more office based jobs, people are less active and this has an impact on health.

We take the car for granted in helping us to get around - even for short journeys. There are too many gadgets to make life easy for us. Remote controls, so we can just sit on the sofa and not even move to change channels, food mixers, bread machines all reduce the amount of energy expended.

Normal, everyday life can and should involve activity. With a little thought it can be easy to increase our overall activity level in easy, less expensive ways than going to the gym or taking an exercise class. Sensible exercise is about not overdoing it, increasing your activity levels overall.

• Walking instead of driving, especially if the local shop is only a 10 minute walk away!
• Walk the children to school - in the UK many people live with in easy walking distance.
• Using the stairs instead of the lift/elevator. If you work a few floors up this can have a significant impact on your health. Stairs are hard work and you'll rapidly see the difference.
• Getting off the bus a stop earlier. Even just a short walk makes a difference.
• Parking the car further away from the shops.
• Get up and move every hour if you have a sedentary job.
• Do it manually instead of using a gadget. Mixing, beating, whisking - making bread!
• Walk round the office to talk to someone in person instead of picking up the phone.

My personal favourite is to place the phone where you're not!! This then entails me rushing upstairs or downstairs to answer it before the answer phone switches in. My usual trick with the mobile too. Often choosing to ring when I've gone downstairs to make that cup of tea!

You don't have to be superfit but running for a bus or walking up a flight of stairs without getting totally out of breath. Even little things can make a difference - any increase in activity that you would not be doing normally is a plus.

The main thing is not to sit in one position for too long. If you work from home and spend a lot of time on the computer all day, your shoulders, arms and wrists will get tired. It's good to get up and have a good stretch every now and then. Neck, shoulders and arms. Move them around, stretch them out, stretch your back out too. If you're going to take the time to have a break and exercise at your desk you might as well get up and take a short walk outside or just a few proper stretches away from your desk. Any form of movement or change in position is better than sitting for hours on end.

Get a pedometer and see how much activity you do on a 'normal' day and then see what you can do to increase that day by day until you're doing 10,000 steps each day.