05 December, 2006

Normal Service Resumed

Tuesday 5th December

Started running again today. I'll probably take it a little bit easy this week, just to get back into the swing of things.
Time: 2115
Distance: 5km
Running time: 25 minutes

12 November, 2006

Week 12/ 2 of mileage build-up schedule

Sunday 12th November

Time: 1600
Temperature: 8 C
Weight: 90 kg
Distance: 6.5 km
Time: 33 minutes

Tuesday 14th November

Time: 2230
Temperature: 8 C
Distance: 5 km
Time: 25 mins 43 secs

Another disruption. On Thursday I've got to have an operation to correct carpal tunnel syndrome on my right hand. I'm meant to run 6.5 km on that day but as I don't run early in the morning I don't think I'll have time. I'll probably run the 6.5 tomorrow instead. However I don't know for how long I won't be able to run after the exercise. I know I don't run on my hands but a rise in blood pressure while running could have an unfortunate effect on the wound. I'll need to check with the doctor but it could be as long as a week.

09 November, 2006

Week 11/ 1 of Mileage Build Up Schedule

Sunday 5th November - Istanbul Marathon 2006 (Fun run)

Weather: Bright, sunny, a slight breeze
Temperature: 4 C
Distance: 8 km
Time: 60 minutes

I was so disappointed. Based on my experience of running round the school road, I was expecting to clock 40 minutes, 45 at most. So why the big difference? In short, hills. The campus road is pretty flat. the only incline being a set of steps near the elementary school which extends up to the Lojman heights. A combined distance of about 200 m.

Running across the Bosphorus bridge was amazing. This event is the only time that pedestrians are allowed to go across, otherwise the less jolly of them have been known to throw themselves off. Running across does give you a better appreciation of the structure of a suspension bridge such as this. The upward incline as you get onto the bridge is actually quite steep, but you hardly notice this in a car. Of course there's then a downward slope as you crest the bridge, but there was a stiff cross-wind (wind chill was probably - 3 or so) as I was now a couple of hundred metres above the Bosphorus. Again, something you don't normally notice in the confines of a car. After the bridge there's a long pull, 3 km or so, up to the turning to Mecediyekoy. I think this was where I lost most of the time. After that the rest of the route was either down hill or on the flat, apart from the last 300m uphill to Taksim.

It was good fun, but I then had to make my way back to Kadikoy for the service bus, while wearing shorts. A little chilly. I also had to suffer the astonished glances of people wrapped up in their winter woolens.


Tuesday 7th November
Distance: 5 km
Time: 25 minutes

Thursday 9th November
Distance: 6.5 km
Time: 33 minutes

Saturday 11th November
Distance: 5 km
Time: 25 minutes
Temperature: 6 C

Total distance: 24.5 km

Time to take stock

As you may or may not be aware, running shoes can only be used to run a finite distance. Beyond that distance they have lost the cushioning property that protects your ankles, knees and hips from the repetitive shock that occurs each step of a run. The assistant in the shop where I bought my waverider 9's said that they were good for 500 to 600 miles. As I've finished the first, beginner's, schedule this week I thought now would be a good time to estimate the distance I've run so far, just so I'm not caught out suddenly having to get a new pair with no running shop in sight.

Thus far I've been running a fairly consistent 2 km in 10 minutes pace. So I'll use that to make my estimate.

Week 1 33 minutes
Week 2 58 minutes
Week 3 66 minutes
Week 4 86 minutes
Week 5 20 minutes
Week 6 108 minutes
Week 7 93 minutes
Week 8 116 minutes
Week 9 129 minutes
Week 10 60 minutes

Total = 769 minutes
Distance = 76.9 x 2km = 153.8 km

154 x 5/8 = 96 miles (more or less)

Now I move on to the mileage build up schedule (schedule 1). To mark the start of that I have decided to run the 8km fun run at this year's Istanbul Marathon event. It'll be good to see at least some of the course that I'll run next year, Inshallah!
The 8 km will count as my long run for this coming week. Hayirli olsun!

Week 10/ 18 of Beginner's Schedule

Sunday 29th October

Run: 30 minutes


Wednesday 1st November

Run: 30 minutes


With exam week again this week I lost any semblance of regularity, but this was the very last week of the beginner's schedule and so was going to be rather easier than other weeks.

24 October, 2006

Week 9/ 17 of Beginner's Schedule

Sunday 22nd October

Weight: 93 kg
Resting Heart rate: 44
Time: 1915
Temperature: 14 C and very wet, got absolutely soaked
Run: 39 minutes

Tuesday 24th October

Time: 1100
Temperature: 20 C and sunny, so I got very hot.
Run: 30 minutes. Still completed 3 laps in spite of being uncomfortable in the heat.

Thursday 26th October
Run: 30 minutes

Saturday 28th Octoer
Run: 30 minutes

17 October, 2006

Week 8/ 16 of Beginners' Schedule

Sunday 15th October

Time: 1915
Temperature: 14 C
Run: 36 minutes

Tuesday 17th October

Weight: 91 kg
Time: 2130
Temperature: 12 C, and wet; the first time on this schedule that I've had to run in the rain. On the bright side, it did help to cool me down.
Run: 30 minutes

Thursday 19th October
Run: 30 minutes

Saturday 21st October
Run: 20 minutes
Walk: 10 minues

09 October, 2006

Week 7/ 15 of Beginners' Schedule

Good! Last week seemed to see me back on track, with no ill effects. As a working family man I'll just have to accept that the schedule is a guideline and learn to be flexible. The principle of the thing is that there are small increments from week to week, and through the week some runs are shorter than others to allow some resting. As for being flexible, Sunday's run for this week was on...

...Monday 9th October

Weight: 92 kg
Resting heart rate: 56 bpm
Time: 2211
Air temperature: 20 C (with a refreshing, light, northerly wind which kept me cool down the first straight)
Run: 33 minutes
Walk: 4 minutes

Wednesday 11th October
Time: 1915
Run: 30 minutes

Friday 13th October
Time: 2130
Air temperature: 14 C
Run 30 minutes

No Saturday run this week as we went to pick up Grandmother-in-law from Luleburgaz

01 October, 2006

Week 6/ 14 of Beginners' Schedule

Sunday 1st October

Well after a disastrous week last week, let's see if I can regain some committment and put in the required number of minutes of running this week.

Weight: 93 kg
Time: 2115
Air temperature: 14 C
Run: 30 minutes
Walk: 10 minutes

Tuesday 3rd October

Time: 0615
Air temperature: 12 C
Run: 30 minutes

Thursday 5th October

Run 30 minutes

Saturday 7th October

Time: 1615
Run: 18 minutes
Walk: 12 minutes