tag:blogger.com,1999:blog-45643960649034888552024-03-13T10:13:25.657+00:00CyberamblesThe Cyberamblings of Malcolm Bradbrook: It covers a few topics that I hold dear: communications, sustainability, running and triathlon to name but four.Malcolm Bradbrookhttp://www.blogger.com/profile/07825185419334725686noreply@blogger.comBlogger105125tag:blogger.com,1999:blog-4564396064903488855.post-38216220202155705242017-12-01T18:20:00.000+00:002017-12-01T18:26:12.526+00:00Balance - the cornerstone of journalism<div class="MsoNormal">
Balance; a tricky thing in modern life. How can you spin all
of those plates without letting them crash to the floor?<o:p></o:p></div>
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It should not, however, be a tricky thing for journalists. Balance is the foundation upon which our objectivity is based, and omitting it from
our work undermines what we do and is a leading reason we are
perceived as <a href="https://www.ipsos.com/ipsos-mori/en-uk/politicians-remain-least-trusted-profession-britain">so
untrustworthy in society</a>.<o:p></o:p></div>
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Two stories have failed to demonstrate this today. They are
very different and have diverse audiences, but fundamentally failed to provide
contextual information to help readers and listeners make informed judgement.<o:p></o:p></div>
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The first came on Radio 4’s Today programme this morning
when GQ editor Dylan Jones was brought in to discuss the cover photograph of Jeremy
Corbyn. What he did was take the opportunity to lambast the Labour
leader for being demanding, weak, and, in essence, a fraud.<o:p></o:p></div>
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That is entirely Jones’s right. However, what Today failed
to do was contextualise his comments. Dylan Jones is a vocal supporter of the
Conservative Party and his criticism of Corbyn must be placed within that
context.<o:p></o:p></div>
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GQ’s coverage has been so Tory-focussed in the past decade
that, when presenting an award at the magazines’ Men of the Year, Noel
Gallagher quipped: “Welcome to the Tory Party conference”.<o:p></o:p><br />
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Jones <a href="https://www.newstatesman.com/politics/uk/2017/09/dylan-joness-diary-harmony-between-jeremy-corbyn-and-alastair-campbell" target="_blank">denies this</a> and claims that the awards just mirror public opinion.<br />
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The second came in a completely difference setting when the
BBC Sport website reported that 1966 World Cup winner Gordon Banks was offering
significant criticism of current ‘keeper Joe Hart.<o:p></o:p></div>
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No problem there. Banks is a legend, Hart has been having
significant difficulties in the past three years, and people are entitled to
their opinions. <o:p></o:p></div>
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The lack of balance came when Banks went on to sing the
praises of Jack Butland. Again, he is entitled to do so but the reporter, when
writing the story, needs to find time to point out that Banks is a Stoke legend –
who actually wore a Stoke City tie to the World Cup draw today – and Butland is
the current Stoke keeper.<o:p></o:p></div>
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<!--StartFragment-->
<!--EndFragment--><br />
<div class="MsoNormal">
It’s a small thing in the grand scheme of it but balance
begins with providing contextual information. We’re not making readers’ minds
up, we’re providing fair and objective reporting.<o:p></o:p><br />
<br />
My colleagues and I plead for balance in our students' work but how will our pleas be heard if they are not seeing it in much of the industry?</div>
Malcolm Bradbrookhttp://www.blogger.com/profile/07825185419334725686noreply@blogger.com0tag:blogger.com,1999:blog-4564396064903488855.post-80881745553058507252017-10-23T12:56:00.000+01:002017-10-23T13:32:38.688+01:00Marathon Pain but not as we know it<div class="MsoNormal">
As I sit here in discomfort, picking over the mangled
remains of my sixth marathon yesterday, I feel determined that this will be my
last before I’m 50.</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
That’s five years of rest or, more likely, 60 months of intermittent
training, shorter races, and triathlon.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I failed to hit my target at <a href="http://www.abingdonmarathon.org.uk/" target="_blank">Abingdon Marathon</a>. I set off
knowing that, based on my prep, a ‘sub-three’ was achievable, but marathon Gods
have different ideas. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
After the best training block I have ever had, I started to experience
hip and glute pain on Thursday. “Taper paranoia”, said I with false bravado,
but the Brussel sprout size knots that made me yelp on the foam roller told a
different story.<o:p></o:p></div>
<blockquote class="twitter-tweet" data-lang="en">
<div dir="ltr" lang="en">
"Is that a sore throat?"<br />
"Does my back hurt?"<br />
"Why are my calves so tight?" <br />
Yes folks - welcome to marathon taper time <a href="https://twitter.com/hashtag/running?src=hash&ref_src=twsrc%5Etfw">#running</a></div>
— Malcolm Bradbrook (@MBradbrook) <a href="https://twitter.com/MBradbrook/status/920564448816959489?ref_src=twsrc%5Etfw">October 18, 2017</a></blockquote>
<script async="" charset="utf-8" src="//platform.twitter.com/widgets.js"></script>
<br />
<div class="MsoNormal">
Half-way in 1.28.50 was pretty much perfect as we won’t
quibble about 10 seconds here or there. But that glute felt tighter and tighter,
and started to pull on my hip and by mile 20 my left leg was painful from top
to bottom or, more accurately, from bottom to sole.</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The final mile was the worst agony I have been in while
running. While not keen to relive the experience, I would be interested to see a
video as, in my mind, I resembled <span style="background-color: white; font-family: , , "blinkmacsystemfont" , "segoe ui" , "roboto" , "helvetica neue" , "arial" , sans-serif; font-size: 15px;">Long John Silver</span> chasing a doubloon as I lolloped
round Tilsley Park track in a vain effort to get below 3.10. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I don’t know what caused it. When the injury came on I had
not run for two days but had been foam rollering and stretching. It might be
time for me to admit that my body is not well suited to the rigours of marathon
training.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I’ve said before that I’ll give up marathons and gone back
on the decision, but this time I am sure that a five year hiatus is on the
cards. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I’ve loved the training this time; picking hilly cross-country
routes to keep me interested and the strength and conditioning work brought a
new dimension to daily life. In general, this marathon has truly reignited my
passion for running.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I even gave up alcohol for two months. Not only has that
enabled me to get in the best shape of my adult life, but I also found that has
given me extra motivation at work and I have become much more productive.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Clichéd it might be, but the journey has been so rewarding
that the final destination feels less important for a change.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="35" SemiHidden="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="1" SemiHidden="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
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<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
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<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
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<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
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<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
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<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
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<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
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<w:LsdException Locked="false" Priority="21" QFormat="true"
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<w:LsdException Locked="false" Priority="31" QFormat="true"
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<w:LsdException Locked="false" Priority="32" QFormat="true"
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<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
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<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
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<div class="MsoNormal">
So, Abingdon Marathon has not given me the 2:59:59 I was
hoping for but it has presented me with unexpected, and even more valuable,
gifts. <o:p></o:p></div>
Malcolm Bradbrookhttp://www.blogger.com/profile/07825185419334725686noreply@blogger.com0tag:blogger.com,1999:blog-4564396064903488855.post-2109353395794082932017-03-10T12:25:00.000+00:002017-03-10T13:18:00.836+00:00A 10 year cycling love affair<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_vWrsXbdA2zt4mAkwZnieEqPg-Db0Ne2DhUONYu5ZlbYrDxb-EpR0UnvBdi-pQqWU29fUxxQWKhU16sg1eBmnPcQvZpZogbIuFQRIjsnoR5FP2s4zYYwz5jWWdxdvv3M0fEVfj9xph30/s1600/ribble.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_vWrsXbdA2zt4mAkwZnieEqPg-Db0Ne2DhUONYu5ZlbYrDxb-EpR0UnvBdi-pQqWU29fUxxQWKhU16sg1eBmnPcQvZpZogbIuFQRIjsnoR5FP2s4zYYwz5jWWdxdvv3M0fEVfj9xph30/s320/ribble.jpg" width="320" /></a></div>
<div class="MsoNormal">
Today I would like to take a moment to
celebrate and reflect upon a special relationship in my life.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-US">It's been exciting but also stable, there
have been ups and downs in the physical and emotional senses, and at times I
have been tempted by the attentions of others. But right here, right now, I
want to say loud and proud: "I love my Ribble".<o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-US"><br /></span></div>
<div class="MsoNormal">
<span lang="EN-US">My Ribble Winter Training Frame wasn't
even new when it came to me and had suffered from being a wallflower as the
previous owner has rapidly moved on to a younger, sleeker model. But in 2007 it
became mine just in time for the Blenheim Triathlon.<o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-US"><br /></span></div>
<div class="MsoNormal">
<span lang="EN-US">We've done all sorts together. We've been
slow together, we've been fast together, and we've had others question our love
for each other.<o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-US"><br /></span></div>
<div class="MsoNormal">
<span lang="EN-US">"Good speed on that bike, mate,"
yelled an overweight and clearly overpaid muppet on a £3,000 TT bike as I
scorched by him at Blenheim two years ago.<o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-US"><br /></span></div>
<div class="MsoNormal">
<span lang="EN-US">The thing is, I have never wanted to
replace my Ribble; not really. I know that as a triathlete I have never reached
my potential That is not down to the fact I have an 11-year-old aluminium bike, it
is down to the fact that I have never trained properly for an event. <o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-US"><br /></span></div>
<div class="MsoNormal">
<span lang="EN-US">This bike has never let me down, although I
can't say that I have reciprocated that reliability and loyalty. Why would I
waste money and resources when I can't commit my time to improving myself? <o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-US"><br /></span></div>
<div class="MsoNormal">
<span lang="EN-US">I've heard Ribble be a bit dismissed as a
brand by fellow triathletes; a bargain brand only suitable for beginners, not
serious triathletes. <o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN-US"><br /></span></div>
<div class="MsoNormal">
<span lang="EN-US">I can tell you that such has been the
positive experience I have had that I would not hesitate to buy another,
however tempting the high-end brands may be to the fashion-conscious
triathlete.</span></div>
Malcolm Bradbrookhttp://www.blogger.com/profile/07825185419334725686noreply@blogger.com1tag:blogger.com,1999:blog-4564396064903488855.post-226753429410010372017-02-01T11:31:00.000+00:002017-02-01T11:38:45.224+00:00Could swimming be the new running?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2n7b8j-ci2xwpt7b8kPoKEaB4RjqbcMZ2OtgQfa5iDmcueIefTmEY2o8UCpc3oJ4BV4tHxsqWn-jYKvU6mqOu6lr_l82Jyz71s4kZio25lcJc9qlZDpmAOsurll7pZZxN11xGTtN1xVs/s1600/swimmer.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2n7b8j-ci2xwpt7b8kPoKEaB4RjqbcMZ2OtgQfa5iDmcueIefTmEY2o8UCpc3oJ4BV4tHxsqWn-jYKvU6mqOu6lr_l82Jyz71s4kZio25lcJc9qlZDpmAOsurll7pZZxN11xGTtN1xVs/s320/swimmer.jpg" width="320" /></a></div>
<div class="MsoNormal">
February is
here. You know that, I am sure, but it feels significant to me because it marks
the end of a swimming challenge.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-GB" style="mso-ansi-language: EN-GB;">Swimming
has, for a long time, been a serious weakness. When I first took up triathlon
it was probably my strength – I had swum a lot as a teenager and, as a result
of thousands of lengths at a tender age, my technique was ok.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-GB" style="mso-ansi-language: EN-GB;">However,
then I started getting cramp. It began with the usual calf cramp with twitches
in the arch of the foot but within 12 months I was suffering full leg cramps
after just 400m of pool swimming. My hamstrings and quads would cramp at the
same time meaning stretching out was impossible.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-GB" style="mso-ansi-language: EN-GB;">That went
on for four years. I had all the sage advice from clubmates at Oxford Tri – eat
more salt’, ‘eat less salt’, ‘drink apple cider vinegar’ etc etc but nothing
worked.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-GB" style="mso-ansi-language: EN-GB;">In the end,
I could only really compete in Sprint Triathlons for fear of a major cramp attack
if I went longer than 750m in open water or 400m in a pool. My swimming reduced
to three or four times a year, including events themselves.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-GB" style="mso-ansi-language: EN-GB;">But last
year I started to see a breakthrough. It came when I was being treated for a
tight glute which was causing hamstring problems and impacting on my running. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-GB" style="mso-ansi-language: EN-GB;">The physio,
Pete Quartly at Physio Lab in Oxfordshire, was very interested in my problems
with swimming and set about working out the problem. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-GB" style="mso-ansi-language: EN-GB;">In his
opinion, it was caused by a poor lower back flexibility which, in turn, pinched
nerves and brought on the cramps. He gave me some exercises to do and I
studiously carried out his instructions.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-GB" style="mso-ansi-language: EN-GB;">It helped.
I no longer had that tightening after just a few lengths and I could suddenly
swim at least a few lengths in a relaxed state.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-GB" style="mso-ansi-language: EN-GB;">The second
revelation was brought about by Sean Nicolle, a coach at Oxford Tri. He filmed
me from all imaginable angles and succinctly pointed out that as a swimmer I
had the shoulder rotation of an elite swimmer and the lower back flexibility of
an 80-year-old. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-GB" style="mso-ansi-language: EN-GB;">These two
elements combined to ensure that every time I breathed I nearly flipped onto my
back and had to put in two big kicks to right myself. Those kicks were inducing
cramp which my lower back flexibility was exacerbating to the Nth degree.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-GB" style="mso-ansi-language: EN-GB;">So, my
swimming started coming back last year. It is pain free, I am getting faster
every week, and, most importantly, I am really enjoying it.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN-GB" style="mso-ansi-language: EN-GB;">The
challenge was to swim more in January 2017 than in the whole of 2016 and I have
just managed it. I swam 35km last month, compared to 33km in 2016.<o:p></o:p></span><br />
<span lang="EN-GB" style="mso-ansi-language: EN-GB;"><br /></span></div>
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of authorities"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="macro"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="toa heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 5"/>
<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Closing"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
UnhideWhenUsed="true" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 9"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
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<div class="MsoNormal">
<span lang="EN-GB" style="mso-ansi-language: EN-GB;">Now if only
I can stay on top of the running and the cycling I might actually have a decent
triathlon this year. Those are two big ‘ifs’ though as I am frequently very,
very lazy.<o:p></o:p></span></div>
Malcolm Bradbrookhttp://www.blogger.com/profile/07825185419334725686noreply@blogger.com0tag:blogger.com,1999:blog-4564396064903488855.post-70837745996276218492017-01-26T10:38:00.000+00:002017-02-01T11:42:48.916+00:00Future dreams<div class="MsoNormal">
When I am old<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Will I still be able to take my body<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
To the places my mind takes me now?<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Running over mountains,<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Down valleys and through lush forests.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The future is always sunny;<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Full of energetic promise and<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Freeflowing wonder.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Now is beautiful;<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Filled with football<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
And homework, and meandering Monopoly.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I treasure every second.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I hope that,<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
When the present is memories,</div>
<div class="MsoNormal">
<o:p></o:p></div>
<br />
<div class="MsoNormal">
My body is as able as my mind is willing.<o:p></o:p></div>
Malcolm Bradbrookhttp://www.blogger.com/profile/07825185419334725686noreply@blogger.com0tag:blogger.com,1999:blog-4564396064903488855.post-61871961131851343772016-12-07T18:40:00.001+00:002016-12-07T18:45:24.005+00:00Hypocrite? Hell yeah and I love it.Started my London Marathon training this week.<br />
<br />
I'm trying out a 20 week training plan based on the principal that I have the speed (ish) but lack the stamina at the full distance. The sight of me 'running' the last three miles of Abingdon and London marathons looking like I was carrying an elephant on my back probably illustrates that perfectly.<br />
<br />
So, three days in and that's one steady run, one long run and one rest day. Nice to have a rest day so early on - I might even start with one next time.<br />
<br />
Why does this training this make me a hypocrite? Well, back in March I wrote a break up letter to <a href="http://mbradbrook.blogspot.co.uk/2016_03_01_archive.html" target="_blank">Marathon training</a>. It all got a bit hard and a bit sore and bit repetitive and I stomped off like a hormonal teenager worried that his girlfriend is too good for him.<br />
<br />
But then <a href="http://mbradbrook.blogspot.co.uk/2016_04_01_archive.html" target="_blank">I did London</a>. Not well, I'll grant you, and not without pain either but I enjoyed it. So I had the summer off, focusing on some fun triathlons (a mere holiday fling compared to the commitment of a runners' relationship with their sport) and I ran purely for enjoyment.<br />
<br />
Now I'm ready to scrap again. So goals for this year:<br />
<br />
1) More stamina - get those miles in<br />
<br />
2) More strength and conditioning (for which you can read *some* Strength and Conditioning)<br />
<br />
3) No junk miles - just four or five quality runs backed up with big rides on my bikeMalcolm Bradbrookhttp://www.blogger.com/profile/07825185419334725686noreply@blogger.com0tag:blogger.com,1999:blog-4564396064903488855.post-56810482754311438692016-09-28T15:44:00.001+01:002016-09-29T08:59:44.902+01:00Allardyce: brought down by good journalism not entrapmentI'm as gutted as anyone to see the manager of England - a man who I wanted to see in the job - <a href="http://www.telegraph.co.uk/football/2016/09/28/sam-allardyce-loses-england-job-how-the-world-reacted-to-telegra/" target="_blank">lose the role</a> after 67 days and just one game in charge.<br />
<br />
Sam Allardyce never seemed to get the credit he deserved during his long club management career, and this summer Portugal showed that <a href="http://www.espnfc.co.uk/european-championship/74/blog/post/2911446/portugal-deserve-credit-for-winning-euro-2016-but-we-must-hope-for-no-repeat" target="_blank">a pragmatic approach</a> to football could bring success, so it seemed like he was to be given his chance.<br />
<br />
But that chance has gone. Disappeared in a puff of greed.<br />
<br />
I have noticed that some, not least 'Big Sam' himself, are pointing fingers at the journalism that took him down. They are calling it entrapment and claiming that journalists were out to make him look bad.<br />
<br />
Poppycock, balderdash and buffoonery. The <a href="http://www.telegraph.co.uk/football/2016/09/28/sam-allardyce-hurt-and-disappointed-by-england-exit-but-wants-an/" target="_blank">investigation by the Daily Telegraph</a> has uncovered serious wrong-doing across the sport and the journalists and newspaper must be applauded for its tenacity.<br />
<br />
I have been deeply critical of undercover 'entrapment-style' journalism in the past. <a href="https://en.wikipedia.org/wiki/Mazher_Mahmood" target="_blank">The Fake Sheikh</a>, Mazher Mahmood, was an appalling example of journalistic entrapment. His method was to get C list celebs in a room, offer them oodles of cash and then enquire if they knew where he could get drugs and could they help him get some.<br />
<br />
Of course, not wanting to lose the cash or the opportunity to star in films, they mostly said 'yes' and then found themselves splashed all over the front pages of now defunct News of The World.<br />
<br />
But, if there is a genuine need for investigation and the 'sting' is only part of a wider journalistic strategy, there is a place for this style of journalism.<br />
<br />
So does the Daily Telegraph investigation pass my test?<br />
<br />
Well, anyone who hasn't had their head in the sand for the past few years knows that there is a problem with corruption and dubious practice in football - the downfall of <a href="http://www.bbc.co.uk/sport/football/35655454" target="_blank">Sepp Blatter and Michel Platini</a> are clear evidence of this.<br />
<br />
Allardyce has previously been implicated in dubious practice as part of a <a href="http://www.independent.co.uk/sport/football/premier-league/allardyce-took-bungs-claims-bbc-investigation-416671.html" target="_blank">BBC Panorama investigation</a> into dealings with his son, Craig - a football agent. No charges were brought but the 2007 <a href="https://en.wikipedia.org/wiki/Stevens_Inquiries" target="_blank">Stevens report </a>into football corruption stated:<br />
<blockquote class="tr_bq">
<span style="background-color: white; color: #252525; font-family: sans-serif; font-size: 14px;"><i>″The inquiry remains concerned at the conflict of interest that it believes existed between Craig Allardyce, his father Sam Allardyce – the then manager at Bolton – and the club itself."</i></span></blockquote>
Whether the sting is part of a wider journalism strategy or not is less clear. The follow-up revelations today that eight Premier League managers have taken 'bungs' was also filmed undercover in 'sting' style.<br />
<br />
I feel this too is justified. The Daily Telegraph investigations team - the same one that did such a great job on <a href="http://mp%20expenses%20scandal%20telegraph%202009/" target="_blank">MPs expenses</a> - is not targeting an individual in the manner of Mahmood but conducting an institution-wide inquiry into corporation, amoral activity and greed within football.<br />
<br />
Big Sam is no starry-eyed, 20-something C lister. He is one of the most experienced football managers in the game, was on a massive £3m salary, and at the peak of his profession.<br />
<br />
In short, he had no business doing another job at all, let alone one which may have enabled people to circumvent rules established to protect the game.<br />
<br />
It is not that long since the sting was turned on tabloid journalists with great effect by <a href="https://twitter.com/scatatkins" target="_blank">Chris Atkins</a> as part of the excellent film <a href="http://www.imdb.com/title/tt1510934/" target="_blank">Starsuckers</a>. In that he exposed wrongdoing within journalism by dangling carrots such as confidential medical information in front of journalists.<br />
<br />
Not long after that Nick Davies and the Guardian exposed the level of corruption and criminality within journalism with the <a href="https://en.wikipedia.org/wiki/News_International_phone_hacking_scandal" target="_blank">hacking scandal</a> which sent many senior journalists to jail.<br />
<br />
The Sting should never be a fishing trip where you hope to uncover a juicy titbit but, as a targeted tactic of an undercover investigation, it is vital in this age of super-injunctions and secrecy.<br />
<br />
All power to the Daily Telegraph I say.Malcolm Bradbrookhttp://www.blogger.com/profile/07825185419334725686noreply@blogger.com0tag:blogger.com,1999:blog-4564396064903488855.post-72508049118896858392016-09-26T16:43:00.000+01:002016-09-26T16:48:49.518+01:00Aaarghh. Dog owners!<div class="MsoNormal">
I’m not one to rant. Really, I’m not.</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
But I have to get something off my chest. What is it with
dog owners in this world of ours?<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
As a runner you spend a goodly amount of time outside so you
come into contact with this most selfish of species on a regular basis and O to
the M. to the flipping G does it open your eyes.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I was out for a nice run – a planned interval session in a beautifully
maintained bridleway. It should have been idyllic, but as I turned a corner I
heard a bark, a growl and then saw a black labrador hurtling towards me at top
speed.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
It’s owner haplessly begged her dog to ‘heel’ and ‘calm down’
but it was having none of it and snapped at my heels with its hackles raised.
Having three children I can be fairly authoritative at times and bellowed “Hey.
Stop that!”.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Not my best constructed sentence but I was jammin’ in a
crisis situation. The dog paused in its fury and a few seconds later its owner
managed to bring it under control. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
No-one was hurt in the making of this rant. However, I
suggested to the dog’s owner – who seemed perfectly pleasant and I am sure is
kind to kittens, gives to charity and would never vote Brexit – that if she was
unable to control her dog, perhaps she shouldn’t have it off the lead?<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Her response? “He would never <b><i>actually</i></b> hurt anyone.”<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I jogged on trying not to react as my heart rate slowed from
hummingbird levels and my buttocks unclenched from their rock-like state.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
But I have two questions:<o:p></o:p><br />
<div class="MsoNormal">
</div>
<ol>
<li>Is that the point? Does it matter that I wasn’t injured,
just scared witless for a measly 30 seconds? I would argue that no, it does
not.</li>
<li>What if I had been with my children? I can guarantee that
one of them would have tried to flee in terror, and how would the dog have
reacted then?</li>
</ol>
<div class="MsoNormal">
<o:p></o:p></div>
I have been bitten twice by dogs while out running. On the
first occasion the owner was deeply apologetic and no longer allowed their dog
to roam free in their garden (it escaped as I ran past), on the second the
owner said it ‘wasn’t <b><i>really</i></b> biting me but it didn’t have
hands so how else was it going to hold on during its game’?</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I have also been a journalist for 20 years – mostly in local
newspapers and I have covered a fair few dog attacks. The owners’ responses always
escalate in the same manner:<o:p></o:p></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo2; text-indent: -18.0pt;">
</div>
<ol>
<li><span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span><span style="text-indent: -18pt;">He/she would never bite anyone</span></li>
<li><span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span><span style="text-indent: -18pt;">I don’t know how that happened, he/she is not
usually a biter</span></li>
<li><span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span><span style="text-indent: -18pt;">He/she only bites when she/he’s scared</span></li>
<li><span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span><span style="text-indent: -18pt;">I can usually control him/her</span></li>
<li><span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;"> </span><span style="text-indent: -18pt;">I can’t believe my gorgeous Rex savaged that
child.</span></li>
</ol>
Dogs are beautiful, loyal creatures. Dog owners need to
accept that they are responsible for the dog’s behaviour at all times and not
just make excuses when their pets threaten people.<br />
<br />
Rant over. For now - you have been warned.<br />
<div class="MsoNormal">
<o:p></o:p></div>
<br />
<div class="MsoNormal">
</div>
<o:p></o:p>Malcolm Bradbrookhttp://www.blogger.com/profile/07825185419334725686noreply@blogger.com0tag:blogger.com,1999:blog-4564396064903488855.post-18280457930616806252016-09-21T21:23:00.001+01:002016-09-21T21:23:19.750+01:00The danger of entering events in a state of drunken euphoria<div class="MsoNormal">
It is with a growing sense of trepidation that I await the
coming of a triathlon this weekend. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The <a href="http://www.wasdalex.co.uk/index.php/halfx">Half
X</a> is Set in the glorious Lake District it features a 1.9km swim in
Windermere, followed by a quad-burning 90km bike ascending 2,800m (9186 ft)
over the big three Lakeland passes, Kirkstone via the 'Struggle', Wrynose and
Hardnott, in both directions and concluded with a 21km run around the stunning
Fairfield Horseshoe ascending over 800 m (2,600ft).<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Organisers claim it to be the steepest and most gruelling
'Half Iron' Bike section anywhere in the world.
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I entered after a few glasses of wine following a
half-decent performance at Abingdon Marathon last year. I was, in my mind,
invincible having thought I had finally broken the cycle of being a lazy bloke
claiming to be an athlete.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
But now my trepidation is not around the horrific physical
challenge of the event but the mental challenge in knowing that once again I
have failed to live up to a promise I have made myself. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
You see, I pulled out of the event two weeks ago. I finally
accepted that I am probably not fit enough to complete the event, or if I do,
will seriously putting my body through the mill.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I am not a good swimmer – cramp has laid me low for too many
years – but I am also a very average cyclist even when comfortable on the flat
roads of Oxfordshire. Some friends from Oxford Tri scoped the route and,
despite being among the strongest cyclists in the club, came back with horrific
reports of their struggle up The Struggle and its pals.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I'm a decent runner and the trot around the horseshoes was appealing but realistically, after completing that bike course, my quads are likely to be as useful as a chocolate fireguard.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So I bottled it. I realised six months ago I needed to put in some mega
training with reps of Blowing Stone and maybe a trip over the Cleeve Hill in
Gloucestershire. But, as is the norm with me, I didn’t follow through with my
plan.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So my trepidation is that I must look myself in the mirror
and face the reality that after 10 years of triathlon I have barely improved
and failed to challenge myself significantly.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Where’s that wine….<o:p></o:p></div>
<br />
<div class="MsoNormal">
<br /></div>
Malcolm Bradbrookhttp://www.blogger.com/profile/07825185419334725686noreply@blogger.com0tag:blogger.com,1999:blog-4564396064903488855.post-52715706057147893112016-09-15T11:15:00.000+01:002016-09-15T11:15:10.802+01:00Running: Changing body shape in the facial regionHad a lovely run in the sun this morning - it was just too good not to get out there and get off road for a while.<br />
<br />
As I ran through a village near my home I ran past a woman I have seen regularly for the past two years. In 2014 she trudged along with pained grimace, last year she jogged with a determined frown, and this morning I saw her running with a smile wider than a Cheshire Cat.<br />
<br />
It was as uplifting as I finished my run as the sun had been when I set off.<br />
<br />
Great reminder that while running is great for changing body shapes, the most important physical change is the massive smile it can bring to your face.Malcolm Bradbrookhttp://www.blogger.com/profile/07825185419334725686noreply@blogger.com0tag:blogger.com,1999:blog-4564396064903488855.post-63422801029852731522016-05-13T16:15:00.001+01:002016-09-29T16:47:27.163+01:00Things I have learned about running from the London Marathon<div class="MsoListParagraph" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<b><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">1. </span></span> Optimism is great but reality will get you in
the end</b><br />
No matter how much I tried to
convince myself that a torn hamstring three weeks before the event need not
prevent me from running fast, the reality was that it stopped me running fast
for 26 miles.</div>
<div class="MsoNormal" style="margin-left: 36.0pt;">
<br /></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<b><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span>The crowds are special</b></div>
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I have done a lot of races of distances from 5km to marathon but nothing –
no matter how much people told me – prepared me for the roar of noise and the overwhelming
positivity from the VLM crowd.<span style="mso-spacerun: yes;"> </span>Cheers, posters,
high fives all helped get me round. My favourite was a sign held aloft in
Embankment which read simply ‘Motivational Sign’.</div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 18.0pt; mso-add-space: auto;">
<br /></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<b><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Water bottles are lethal</b></div>
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I was staggered by the number of
numpties who chose to simply drop a water bottle at their feet, leaving it to
trip a fellow runner. I was one of those fellow runners and it <a href="http://mbradbrook.blogspot.co.uk/2016/04/london-marathon-tough-day-but-not-bad.html" target="_blank">ended my hopes</a>
of a moderately fast run. I was even more staggered by those who thought the
best alternative was to launch water bottles – some of which were 90 per cent
full – over the heads of runners. Of course it meant they avoided tripping
fellow marathoners but the bottles became vicious missiles to the crowds of spectators. </div>
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<br /></div>
<div class="MsoListParagraph" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">4<b>.<span style="font: 7.0pt "Times New Roman";">
</span></b></span></span><b>Egos should be left at the start line</b></div>
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Nothing will prepare you for
being overtaken by a runner in a large fancy dress costume. It is a peculiar
kind of damage to your self-image.</div>
<div class="MsoNormal" style="margin-left: 18.0pt;">
<br /></div>
<div class="MsoListParagraph" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">5<b>.<span style="font: 7.0pt "Times New Roman";">
</span></b></span></span><b>Mental toughness isn’t everything</b></div>
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No matter how I willed myself to
run faster, I couldn’t overcome the cramp in my hamstrings, the pain in my foot
or the tightness in my leg. <a href="http://www.huffingtonpost.co.uk/2014/05/14/steve-peters-chimp-paradox_n_5321142.html" target="_blank">Taming the chimp</a> is all very well but the body has
a say too.</div>
<div class="MsoNormal" style="margin-left: 18.0pt;">
<br /></div>
<div class="MsoListParagraph" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">6<b>.<span style="font: 7.0pt "Times New Roman";">
</span></b></span></span><b>Marathoner’s mirages are real</b></div>
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You can imagine the strangest
things. As my mate Nathan pulled away from me at mile 15 he looked like a
young <b>Haile Gebrselassie, </b><span style="mso-bidi-font-weight: bold;">gliding
away like a gazelle</span>. In fact Nathan more closely resembles the
experimental progeny of The Thing and She-Hulk. It is a highly effective running style though and he gave me a proper spanking.</div>
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<br /></div>
<div class="MsoListParagraph" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<b><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">7.<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Training pain soon forgotten</b></div>
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I swore off marathons forever in
March, inspiring <a href="http://mbradbrook.blogspot.co.uk/2016/03/a-runners-break-up-letter.html" target="_blank">this breakup letter</a>. Within seconds of finishing I had decided
to claim my Good For Age spot in 2017 and break that 3hr mark.</div>
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<![endif]-->Malcolm Bradbrookhttp://www.blogger.com/profile/07825185419334725686noreply@blogger.com0tag:blogger.com,1999:blog-4564396064903488855.post-72729023485765712612016-04-25T16:26:00.000+01:002016-04-26T13:32:44.631+01:00London Marathon: A tough day but not a bad one<!--[if gte mso 9]><xml>
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<br />
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</div>
<div class="MsoNormal">
I feel chewed up and spat out after my first experience of
the London Marathon. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I started off in 2015 aiming for a sub 3.15 marathon,
injured my knee last year and had to defer my place for 12 months. Between then
and now I managed a 3.08 marathon at Abingdon in October and, at London 2016,
my aim had been to get under the magical 3hr mark.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
But life isn’t straightforward. The training was tough this
year. I was hampered by a tight glute all the way through, found the relentless
pounding of 18 months marathon training unenjoyable and finally, with three
weeks to go, I tore my hamstring.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
After all that training it was something minor of course
that caused the injury – ducking under a metal railing with a sack of footballs
on my back. It was a very small tear and I had physio which really helped but
it was essentially no running for three weeks beforehand.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
It bothered me right up two days before and then started to
ease. On the morning I could barely feel it and thought that maybe this was
going to be my day. How wrong I was!</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I set off at good pace and as I was at the front, tried to
keep the 3hr pacer in sight as we fought the crowds in the first 5km. Then I
found some open space and stretched my legs out but still couldn’t catch the
pacer. I should have trusted my watch over him as it turned out because he was
flying in the first 8 miles, setting the pace for a 2.55.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
My left foot was sore – something
was digging into the joint on my big toe. I carried on and every few hundred
metres gave it a shake to relieve the discomfort. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I was enjoying it – crowds were amazing and the pace I was
maintaining felt great. But then at Tower Bridge my hamstring just started to
complain and tighten. That continued for the next couple of miles so I
shortened my stride and pushed on.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
My pace was still good and I saw my family at halfway which
felt great. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I was still going well but by mile 14 my shortened stride
started to have an impact – different bits of me started hurting – hips, quads
and the other parts of my body trying to compensate for the tight hammy.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
At mile 15 a club mate, Nathan Blake, passed me. We had a
brief chat and I tried to use him as motivation to keep my pace up but I didn’t
have it any more. Sore foot, tight hamstring and burning hips are not conducive
to fast running and he serenely glided way in his cheerful style.<br />
<br /></div>
<div class="MsoNormal">
I eased up a bit and the hips and hamstring hurt less. My
foot however was now really painful and each step seemed to make worse.
Finally, about mile 18 I got worried that I could be doing myself some permanent
damage so I stopped, undid my laces, took my shoe off and sorted it out. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I don’t know if I had tightened my laces differently but there
was a crease in the shoe near the eyelet which was causing the damage. My foot was red and
angry-looking (and is a lovely black and green today). I loosened
the laces as much as I dared and gingerly put it back on. The act of putting the shoe on and off was incredible
difficult after 18 miles of running and I could feel minor cramps all the way
up and down my leg but the adjustment made the foot pain bearable again.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
But then I was off. I walked for a while and took on a gel
while I assessed the foot. I decided it was ok so broke out into a run – it was
a great feeling and soon I was flowing along a nice jog of about 4.30 per km. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I knew the sub 3 was long gone but now a Personal Best was still
not out of the question. The enjoyment returned and I was loving it right up to the moment I was suddenly on the
ground. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I had stood on a discarded bottle, turned my ankle and down I went. I
swore like a trooper and a few other runners stopped but I waved them on
(mainly out of embarrassment). A kindly St John’s Ambulance lady came over to help and after a few tests I discovered that nothing was broken and that it could bear my weight.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Up I got and I set off at a tentative walk which became a
purposeful walk and eventually a slow jog. I was back in the game!</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
At about mile 22 I saw my family and stopped for a
quick hug and power boost – it was just what I needed and my pace picked right
up again. For about five minutes I was back running but just couldn’t maintain
it – my injured hamstring twitched and then cramped and I was back to walking.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
After 100m I picked up into a slow jog and just set about
finishing. A sub 3.15 was still on but with 1km to go the 3.15 pacer overtook and
all I could do was watch as he pulled away into the distance. </div>
<div class="MsoNormal">
I finished in 3.17. Not the time I wanted but after all that
had happened I couldn’t be too upset. </div>
<div class="MsoNormal">
</div>
<div class="MsoNormal">
I'm disappointed not to have done better but with the challenges I had I have to be pretty pleased to finish. Plus my first experience of a city marathon was very positive. Say what you like about the overwhelming commercialism, they are enjoyable for tens of thousands of runners and hundreds of thousands of spectators and that is worth a lot. </div>
<div class="MsoNormal">
<br /></div>
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Am I done with marathons? Well, I have qualified for London next year as a good for age and that sub 3 itch won't scratch itself ...</div>
Malcolm Bradbrookhttp://www.blogger.com/profile/07825185419334725686noreply@blogger.com3tag:blogger.com,1999:blog-4564396064903488855.post-6685746630252650472016-03-21T21:01:00.001+00:002016-09-29T16:45:55.187+01:00A runner's break-up letter<!--[if gte mso 9]><xml>
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Dear Marathon Training, </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
This is one of the hardest letters I have ever had to write.
</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
You and I have had a mutual attraction which spans decades,
although it was a relationship which was consummated just five years ago. But, as
hard as it may be to face the truth, we must accept that the spark is no longer
so bright, if it flares at all. </div>
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<br /></div>
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The joy of those early morning long runs, accompanied only by
the sounds of nature and a fanciful internal dialogue, has faded. The intense
passion of the breathless interval runs has given way to mechanical repetition,
and, as much is it pains my knees, the hurt I feel as I remember how it used to
be is an ever sharper wound.</div>
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<br /></div>
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You see, I think I am falling for someone else – no-one new
but someone from my past. Sure, nostalgia plays a part but it’s fast and easy
and also intense and sociable. I don’t face the loneliness that I have when I’m
with you and I feel more energised than I have in months.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
We have just over one month together preparing for The Big
One. I know that the temptation will be there to carry on but we must think
back to this time. We must remember the darkness, the nagging doubts and
insecurities, and the lower body aches which have plagued the winter months.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Let us not be sad and mourn for the past, let us be joyful
in the gifts we have given each other. You have taught me much about commitment
and made push myself more than I ever thought possible. You have given me a
waistline that I thought lost in my teenage years.</div>
<div class="MsoNormal">
<br /></div>
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No. We are adults you and I, and it is time to face the
future. It will be a future of heady dashes around parks and fields, a future
of the thunderous footfall at the start of a fast 10k, and a future without the
endless exhaustion I have when we are together.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
You will always have a special place in my heart and I will
remember our time together with warmth.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Yours in gratitude,</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Malcolm Bradbrook</div>
Malcolm Bradbrookhttp://www.blogger.com/profile/07825185419334725686noreply@blogger.com0tag:blogger.com,1999:blog-4564396064903488855.post-87954649534122277662015-08-24T08:44:00.001+01:002015-08-24T08:45:18.853+01:00Feeling the heat in a ‘lazy’ summer<!--[if gte mso 9]><xml>
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Running and Summer. Two things that really should go
together.</div>
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<br /></div>
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I did the hard miles in winter. I ran in snow, hard frost
and torrential rain in January and February so the chance to run in a vest,
with the sun on my shoulders should motivate me to get out there as much as I
can.</div>
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<br /></div>
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But this summer is busy, busy, busy and making time for
running has not been a priority. I have three children under 10 and straight
after breaking up from school we headed for France. </div>
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<br /></div>
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We had three great days schlepping around the streets of
Paris – climbing the Eiffel Tower, marvelling at the unique weirdness of the
Pompidou Centre and Stravinsky Square and soaking up the classic beauty of
Notre Dame Cathedral and the Sacre Couer. At the end of each day all I felt up
to was collapsing with a well-earned beer at the our campsite in the Bois de
Boulogne (that’s my wife and I, the children had Syrop).</div>
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<br /></div>
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Then we headed south to Monsegur near Bergerac for a week of
sunshine. We had the most amazing, secluded gite and the weather constantly
hovered between 28C and 33C. </div>
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<br /></div>
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I managed two runs – both in the blazing heat of midday. I
know what they say about Mad Dogs and Englishmen but I was always required for
morning pool fun with my boys or frog-spotting with my daughter and, to be
honest, those activities were so much fun for all of us that I just didn’t want
to stop.</div>
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So it was in blazing heat that I headed out and I loved it.
The feel of raw, powerful sunshine beating down on my shoulders and arms was
intoxicating and running past field after field of sunflowers a sight I will
never forget. </div>
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<br /></div>
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Despite the heat (and the fact that we were in a hilly
area), it wasn’t hard to keep up the speed. Perhaps hot weather on my aging
joints and muscles helped or perhaps it was all psychological but I fair buzzed
along for both one-hour runs.</div>
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We also spent a day at Pilat Dune – the largest sand dune in
Europe. It was surprisingly stunning – a mountain of sand forcing its way
between a forest and the ocean. I challenged my son to run up it and he managed
a good effort of about half way before his six-year-old legs rebelled (for
which I shall remain grateful because I too was suffering).</div>
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<br /></div>
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Running down the dune was something else. The freedom to
take off the brakes and hurtle without real fear of injury was incredible.</div>
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<br /></div>
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When I got back I managed two of Oxford Triathlon Club’s
regular Bike And Run Time Trials (Handicapped Duathlons) and competed in the
Salty Sea Dog Triathlon in Boscombe while on a long weekend break with the
family and friends. Plenty of speed in my running but not much substance.</div>
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And now I am in Stockholm. Not holiday this time but the
World Water Week conference -<span style="mso-spacerun: yes;"> </span>a global
meeting of minds intent on addressing the water challenge in one way or
another. If I’m lucky I’ll squeeze in a couple of early morning runs but doubt
I’ll get about seven miles.</div>
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I have just eight weeks until Abingdon Marathon so I am
starting to feel considerably undercooked. Good job I marked this up as a base
for the main event of the London Marathon in 2016.</div>
Malcolm Bradbrookhttp://www.blogger.com/profile/07825185419334725686noreply@blogger.com0tag:blogger.com,1999:blog-4564396064903488855.post-80063317008869367332015-07-17T17:15:00.000+01:002015-07-17T17:15:06.216+01:00Here we go again: 2015 Marathon Training Take Two<!--[if gte mso 9]><xml>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXT-qoSjqKiE5PHqStruypZqUbPNqy3bT9ewTdFhfrpfE3nhotg_3aQouSwAQU0yKjskX1Up0rwumIxIA6L_UUhyphenhyphen59qIpFW9aM-SClXHB8JGVx00ORVutYc6LOM42XrtxjvHuIH4WtvR4/s1600/2015-05-10+14.22.27.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="223" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXT-qoSjqKiE5PHqStruypZqUbPNqy3bT9ewTdFhfrpfE3nhotg_3aQouSwAQU0yKjskX1Up0rwumIxIA6L_UUhyphenhyphen59qIpFW9aM-SClXHB8JGVx00ORVutYc6LOM42XrtxjvHuIH4WtvR4/s400/2015-05-10+14.22.27.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The beautiful Besselsleigh Woods near my home</td></tr>
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<![endif]-->I’ve started training in earnest for Abingdon Marathon later
this year.<br />
<br />
<div class="MsoNormal">
My knee is now recovered from the injury that struck me down
two weeks before London Marathon and it’s time to start cranking up those
miles.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
It’s a very different experience to January when <a href="http://mbradbrook.blogspot.co.uk/2015/01/me-right-finishing-abingdon-in-2011.html" target="_blank">it was all rosy</a>
and every run was a joy which brought poetry to my heart. Now everything feels
a bit sore and my legs feel a heavy and it’s a real effort to drag myself out
of bed in the morning.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I’ve had a sore hamstring for a couple of months now. It
doesn’t prevent me from running and the pain eases soon after setting off but
what it does do is puts doubt in my mind and takes the gloss off.</div>
<div class="MsoNormal">
I saw a physio last week who said the pain in the hamstring
was referred pain from seized and inactive glutes<span style="mso-spacerun: yes;"> </span>(insert tightarse joke here).</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The only treatment apparently was to treat my glute with
some of the most brutal physio I have experienced. It was 30 minutes of excruciating
pain and it is no exaggeration to say that at least once there were tears in my
eyes and three times I emitted involuntary whimpers.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The glute problem is not really a running injury, it’s
caused by sitting down too much (curse this office job). So now I’m trying to
remember to work standing up for some intervals throughout the day. It feels
good to work standing up every now and again but it’s nothing to compare to my
friend Rose George who has taken to a <a href="http://www.theguardian.com/lifeandstyle/the-running-blog/2015/jul/14/get-walking-while-working-the-treadmill-desk" target="_blank">treadmill desk in recent weeks</a>.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Once I get out there and get running I am enjoying it. I’m
loving the warmer weather after the beardcicles of January. The trails along
the Thames have dried up and the ‘swamps’ of the woodland firm enough to skip
across so I’m getting some scenic routes in – about 60km of them this week.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
It’s harder (and not really advisable) to do explosive speed
intervals with a tight hamstring/glute so the top end training is not there at
the moment so I am not predicting a really quick time at Abingdon Marathon but
having missed out on London it will be a positive to get to the finish line.</div>
Malcolm Bradbrookhttp://www.blogger.com/profile/07825185419334725686noreply@blogger.com0tag:blogger.com,1999:blog-4564396064903488855.post-22568913222594060772015-06-12T16:26:00.001+01:002015-06-12T21:21:24.862+01:00Top triathlon tips<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjA22GIld4Z3PA031n_HGgQiv4Xa4yVB5IWHEV2u4L6lLCuGHEE9Jrb1va6Z11E5enVdzGUtuU_EIBDxA_T0wPdZYqeWNRek1K8fwebWXbHwBxRfpvj6ErsGrEpqtndjG51Sdc5Sc93MaI/s1600/Blenheim+no+wetsuit.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjA22GIld4Z3PA031n_HGgQiv4Xa4yVB5IWHEV2u4L6lLCuGHEE9Jrb1va6Z11E5enVdzGUtuU_EIBDxA_T0wPdZYqeWNRek1K8fwebWXbHwBxRfpvj6ErsGrEpqtndjG51Sdc5Sc93MaI/s320/Blenheim+no+wetsuit.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">No wetsuit in transition for me</td></tr>
</tbody></table>
I was asked for a few tips for a colleague who was about to do his first triathlon at Blenheim tomorrow so I thought I'd share wider for anyone who's interested. These are true for sprint triathlon and may need adjusting for others.<br />
<br />
<b>Get there early</b>
<br />
<div class="MsoNormal">
The closer you can rack your bike to the ‘Bike
Out’ out point of transition the better. This is because it is easier to run
while not pushing a bike – especially in a busy transition.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Look for a transition landmark</b> </div>
<div class="MsoNormal">
It is incredibly easy to
lose your bike. </div>
<br />
<div class="MsoNormal">
<b>Get your wetsuit comfy </b></div>
<div class="MsoNormal">
Ruck it up around chest and thigh
to give you maximum movement. When in the water, pull the neck out a bit to let a (very) small amount of water in.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Stay out of trouble in the swim</b> </div>
<div class="MsoNormal">
Go to the far side or even the back unless you are likely to be leading. It's much easier to overtake a few folk than get hammered in the washing machine at the start. Look for a good sighting point as the buoys can be hard to spot.Tall trees are a godsend.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Take your wetsuit off immediately</b></div>
<div class="MsoNormal">
Do it on the run to T1. It is much easier
to get off when dripping wet and much easier to run without it on.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Get into your cycling quickly</b>. </div>
<div class="MsoNormal">
It’s tempting to conserve
energy but it’s only a sprint so go for it.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Ditch the water bottle</b></div>
<div class="MsoNormal">
Don’t take a water bottle on the bike (or if you do, only
put in 200ml or so). You won’t need it for a 35min cycle and you can get water
on the run if desperate. Also you can laugh about the rich bankers who spend £4,000 on a bike and load it with 4 litres of water</div>
<div class="MsoNormal">
<b><br /></b></div>
<b>
</b><br />
<div class="MsoNormal">
<b>‘Spin’ the last 1km of the bike</b>. </div>
<div class="MsoNormal">
Go into a high gear and spin your legs quickly. This will get the
muscles ready for the run.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>High step for the first 30s of the run</b> </div>
<div class="MsoNormal">
It helps get
technique going when your legs are objecting after the bike.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Focus on breathing and rhythm </b></div>
<div class="MsoNormal">
Get that right in the first 1 or 2km and you'll be set. If you go too fast you’ll pay. Then smash the last 3km!</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Above all - enjoy it. Triathlon is great. </div>
Malcolm Bradbrookhttp://www.blogger.com/profile/07825185419334725686noreply@blogger.com0tag:blogger.com,1999:blog-4564396064903488855.post-46176000538474841202015-05-11T10:20:00.001+01:002016-04-27T09:18:27.850+01:00A foray into barefoot runningBarefoot running was all the rage a few years back.<br />
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
It had been ‘a thing’ before Chris McDougal’s <a href="http://www.chrismcdougall.com/born-to-run/">Born To Run</a>, that book
brought a mass audience; an audience that was pretty evangelical at times
(faddists made my list of <a href="http://mbradbrook.blogspot.co.uk/2015/01/top-10-bugbears-in-running.html">Running
Bugbears</a>). It still attracts some pretty ardent supporters but is less
ubiquitous across the sector now.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I used to do a bit of barefoot running myself - real
barefoot running, with no shoes or socks. It was easy back then because my
office was next to a well maintained grass field that was about an 800m loop. But
I changed jobs in 2012 and it became less easy so fell by the wayside a bit. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I started wanting to get back into it while I was training
for the London Marathon and became aware that my technique was becoming
increasingly ‘slouchy’ as I relied on the thick padding under my heel –
especially when I got tired.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Then fate intervened. I saw an ebay advert for factory
second Freets. Seconds always appeal because, although I would love to say I am
a dedicated bargain-hunter, I am nearly always skint being the employee of an
NGO with three young children.</div>
<div class="MsoNormal">
<br /></div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZ8WrM032hkHnLQcSl7D9cGZ3ywad5IBve-w3aUAGz-T5wzlfq0_hKVR9-e9a_nl_nC-nWOwTrl9XtiRSCcnS_XV8oBZdhYcW5dgJiUmkUwhxKf-1AtBHjdYqNVzlynFxh_NcgfBaN68c/s1600/IMAG0048.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZ8WrM032hkHnLQcSl7D9cGZ3ywad5IBve-w3aUAGz-T5wzlfq0_hKVR9-e9a_nl_nC-nWOwTrl9XtiRSCcnS_XV8oBZdhYcW5dgJiUmkUwhxKf-1AtBHjdYqNVzlynFxh_NcgfBaN68c/s320/IMAG0048.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Freet Tarsa 4+1</td></tr>
</tbody></table>
A bit of me had always wanted to try the Vibram Fivefingers.
They looked so interesting and alien to someone used to shoving their feet into
a padded box before even thinking about running. Freet Tarsas sort of look like
‘Fivefingers-lite’ in that they have a separate big toe and a box for the other
four toes.<br />
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The Tarsa has just 3mm of rubber between my foot and the
ground and no difference in padding from my heel to my toe. Most running shoes
have about 15mm under the heel and drop by about 12mm from heel to toe
(explained quite nicely in <a href="http://runblogger.com/2010/06/heel-toe-drop-or-offset-what-does-it.html">this
blog</a>).</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I bought them some time ago but as I was in training for the
London Marathon didn’t want to change anything which may bring on an injury.
But then a knee injury struck and I had to pull out anyway.</div>
<div class="MsoNormal">
So, as part of my rehab I am tentatively giving them a go. I
think the following graphic helps to describe my first experience.</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi17dRHXwkZGhSHWuqq9MY7nInFnwYur-sC0ulFS-gzoBTDQbKV0bzh7ZMjTSADW0ZC1rCYTviDRXmvMwDlurauBK4jm056C-qd3XC8CiKlrZwLCLNk3ESXpXreinYFWQSmc4NwKmPv6Js/s1600/barefoot+running.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi17dRHXwkZGhSHWuqq9MY7nInFnwYur-sC0ulFS-gzoBTDQbKV0bzh7ZMjTSADW0ZC1rCYTviDRXmvMwDlurauBK4jm056C-qd3XC8CiKlrZwLCLNk3ESXpXreinYFWQSmc4NwKmPv6Js/s1600/barefoot+running.JPG" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I did a 20 minute run at a steady pace and it mostly felt
great. It felt less great when I ran on a farm track and it became harder to
dodge the sharp stones but I started to get better at picking my lines.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
No sign of the knee injury, which was excellent, but when I
stopped I felt a familiar twitch of cramp in my calf/Achilles area. I suffer a
lot from cramp but mainly in the swimming pool. This did not progress but my
calves felt tender all evening and by the morning they were very stiff. I see
this as a good thing – I’m working different muscles.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I’ve had no bad side effects (muscle soreness is a good side
effect to my mind unless it continues every time I run for the foreseeable future)
but I’ll introduce slowly. A friend who was training for Manchester Marathon
dived in to minimal footwear and injured her ankle during a ParkRun so I have
taken that as a cautionary tale I can learn from.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I’ll keep you updated.</div>
Malcolm Bradbrookhttp://www.blogger.com/profile/07825185419334725686noreply@blogger.com2tag:blogger.com,1999:blog-4564396064903488855.post-19335315338519195552015-05-07T12:19:00.001+01:002015-05-08T12:10:36.180+01:00The fall out from pre-marathon injury<!--[if gte mso 9]><xml>
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<div class="MsoNormal">
So the fall-out has fallen out and the dust has settled. The
sun has set and the clichés have clichéd on my London Marathon 2015 bid.</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMn0wsaO5f9-xQiflpB6owbZxj4aScgyUuj2eVdQBM_lxI8YLUSM9dXb7f3jf7hqjL1PBwUBx1qKpXssClsEc2hPBavefYUfSSeAQReqSaij8r2x6oLS18JjKGo7IPKCXCVGfKfAmEaaI/s1600/Great+Northern+pic.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMn0wsaO5f9-xQiflpB6owbZxj4aScgyUuj2eVdQBM_lxI8YLUSM9dXb7f3jf7hqjL1PBwUBx1qKpXssClsEc2hPBavefYUfSSeAQReqSaij8r2x6oLS18JjKGo7IPKCXCVGfKfAmEaaI/s320/Great+Northern+pic.JPG" width="234" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
After 14+ weeks of solid training, during which I actually
started to convince myself I was going to run really well, I suddenly suffered
a knee injury. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
On the Saturday I ran a PB at Park Run Harcourt Hill and it hurt a small amount, on Sunday I attempted Eynsham Duathlon and it hurt a large amount. That afternoon it seized up and for two days I could barely walk on it.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I had some physio, I Rested, Iced, Compressed and Elevated but two
days before the event I was still unable to run more than 500metres without
pain.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The good news is that I have deferred my place to next year
so need for the ballot.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
At first it was hard to pinpoint exactly what caused the
injury. <a href="http://www.workingbodies.co.uk/team-view/liz-soames/" target="_blank">Liz Soames</a>, the excellent therapist I saw, has given me some exercises
to do to provide extra stability and strength in the key areas as she
pinpointed a weakness in those areas and I know that I ‘run crooked’ by
dropping my right shoulder as I run (particularly when tired - see the picture to the right).</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Those will help a lot and should help increase my speed –
particularly over longer distances. But I think that the cause of the injury
was far more elementary than that and identifies more stupidity on my
part.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I had two pairs of trainers on the go (same make and model);
one new and one older. Without really taking notice I had used the older pair
for all of my long runs and a good portion of the medium runs to work. The
newer pair had been used for speed work.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
When I sat down and worked it out, the older pair is now
probably almost 18 months old. If I estimate an average of 20 miles per week in
that time, those trainers had seen me through almost 1,500 miles.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
When I examined the soles I could see that the instep side
of the forefoot and heel were very badly worn which must have put considerable
extra pressure on my knee.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
What a basic mistake to make. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Still. No point crying about it. There are still events this
year including Blenheim, Boscombe and Oxford triathlons and I have an entry for
Abingdon Marathon in October.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
And, while I didn’t make the final destination of my
training, I have really enjoyed the journey. I am fitter than ever before, I have
rekindled old friendships and made new connections. I have loved blogging and
reading other’s blogs and two people have messaged me to say they had been
inspired to start running and are really enjoying it.</div>
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<![endif]-->Malcolm Bradbrookhttp://www.blogger.com/profile/07825185419334725686noreply@blogger.com2tag:blogger.com,1999:blog-4564396064903488855.post-6458999114104335252015-04-14T10:02:00.000+01:002015-04-17T13:35:42.496+01:00Injury strikes<!--[if gte mso 9]><xml>
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<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
14 weeks of hard training. A few blips along the way – some mental,
some fatigue-caused and the usual aches and pains that you’ll get from running
50 to 60 miles a week. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
But there had been no injury. Now, with less than two weeks
to go, I have been struck down.</div>
<div class="MsoNormal">
I have (I think) Runners’ Knee. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I did Harcourt Hill Park Run
on Saturday – in a personal best time – and felt a grumbling in my knee. Not
pain, just grumbling. I forgot about it as you do and carried about my business
playing football with my boys, making Lego spaceships and generally having fun.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Sunday was to be my last intensive workout. Eynsham Duathlon
seemed perfect – it’s short, flat, informal and filled with friends from <a href="https://oxfordtri.co.uk/">Oxford Triathlon Club</a>. I was looking
forward to showing that all this winter training had had an effect and
challenging some of the better athletes in our club.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
But, 50 metres into the 5km run that opens the event, my knee
started grumbling again. 500 metres into the run is starting hurting and 1km
later it was really hurting. I eased up and prepared to pull out – I wouldn’t
normally but with the Big One just 14 days away why risk it?</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
But then it went from really hurting back to hurting and
from hurting back to grumbling and I decided to carry on. I throttled back on
the pace and decided to enjoy it.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
My knee grumbled and creaked throughout the 20km bike
section but then so did my mind as I cycled 8km into what was apparently 50-60mph
winds.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
As I set off on the second run, a shorter 2.2km, my knee once
again stepped up to hurting, through really hurting and onto flaming painful. I
finished the race (about five minutes slower than I should have done) and
waited for the pain to stop. It usually stops straight after running if it’s
just a niggle but it didn’t. It hurt sitting down, it hurt standing up and it
hurt on the very slow cycle home.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Rest, Ice and Elevation were applied as my spirits soared
watching Jonny Brownlee crush the opposition in the Gold Coast Triathlon. I
posted a picture of my icepack on Facebook and it generated some sympathetic
comments mixed with extreme banter at my Ugg-like slippers.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Apparently Runners’ Knee comes about from overuse, can strike at any
time and has an indeterminate recover period. I woke up on Monday pretty sure I
would be back to normal but a walking the kids to school showed otherwise and
my climb up the stairs to my office this morning was borderline excruciating.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
More ice and some gentle stretching is in order. I’ve
even broken my personal rule and taken Ibruprofen (they were the root cause of
an ulcer three years ago).</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I’m trying to think positive and am staying off my bike for
a few days but I have to say that this does not feel good.</div>
Malcolm Bradbrookhttp://www.blogger.com/profile/07825185419334725686noreply@blogger.com0tag:blogger.com,1999:blog-4564396064903488855.post-52876737573298380072015-04-08T15:20:00.000+01:002015-04-09T11:10:12.037+01:00I feel the need, the need for speed<b style="font-weight: normal;"></b><br>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<b style="font-weight: normal;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Pace is on my mind.</span></b></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<b style="font-weight: normal;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span> </b></div>
<b style="font-weight: normal;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDJu59sMBxWo7yCbqwDO1e5WVfcMxUnPAuS4VsZStUCVbTvtWXH-fqnba3CNoHYMVll9zpdTJtFibfqHAG1nMNb-IRfJABqw7rA8fYwf39Nm8PMzJbtV1vN9io19ZCDQxf-mauR91LDY8/s1600/haile.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDJu59sMBxWo7yCbqwDO1e5WVfcMxUnPAuS4VsZStUCVbTvtWXH-fqnba3CNoHYMVll9zpdTJtFibfqHAG1nMNb-IRfJABqw7rA8fYwf39Nm8PMzJbtV1vN9io19ZCDQxf-mauR91LDY8/s1600/haile.jpg" height="400" width="342"></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Perhaps I can channel the great Haile Gebrselassie's speed?</td></tr>
</tbody></table>
</div>
</span><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Specifically, which pace should I run at the London Marathon in less than three weeks?</span><br>
<span style="font-family: Arial;"></span> </div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">This is only my second marathon. My first, in 2011, was completed in 3.37 and my target this year was to knock more than 22 minutes off that so I could run under 3.15 and thereby qualify as good for age for the following two years.</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br>
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">That means running each of the 42 kilometres in 4.37. A stern challenge and one that seemed daunting when I started my training in January.</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br>
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">But then I threw a spanner in the works. I ran a 20km race in 1.21.16; far quicker than I was expecting, especially as the Great Northern course in Derbyshire had a rolling profile - not hilly but far from flat.</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br>
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">A few friends, who are pretty experienced at running, got in touch and said that my time was an indicator that I was ‘setting my sights too low’ and that my 20km time showed that I was capable of sneaking under the magical 3hr mark.</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br>
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">I checked on ‘The Bible’ (also known as the </span><a href="http://www.runnersworld.co.uk/general/rws-race-time-predictor/1681.html" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">Runner’s Word Pace Predictor</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">) and true enough my predicted time was shown as 02.59.07. And that is worked out by science - actual science of the kind that built the railways, put a man on the moon and made hair glossy and manageable.</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br>
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Terrifying. To achieve that I would have to run each of the 42km at 4.14. It’s only just over a year ago that running 10km at 4.00 per km was beyond me so the thought of my new predicted pace seems out of reach.</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br>
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">And here I am. Stuck between naturally wanting to go as fast as I can to make the most of the hard training I have been putting in, and the fear of blowing up with 10km to go and ending the race in a world of misery and missing the original 3.15 to boot.</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br>
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">I could just man up and blast through it. But, as written about previously, <a href="http://mbradbrook.blogspot.co.uk/2015/01/anyone-who-is-into-cycling-has-heard-of.html" target="_blank">mental strength</a> is not one of the arrows in my quiver.</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br>
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">It’s a pickle alright and any advice would be most gratefully received and considered even if I can’t promise to take it!</span></div>
</b>Malcolm Bradbrookhttp://www.blogger.com/profile/07825185419334725686noreply@blogger.com0tag:blogger.com,1999:blog-4564396064903488855.post-33891460866150201512015-03-25T17:37:00.000+00:002015-03-25T18:27:04.534+00:00Highs and Lows of Marathon Training<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrf-T6uBCCHrF7OY5DCO6Y2HzlGk8UmKTJdXYdBQoBPDLFA3kj8ngFM0Ckj9ODnvPkXRS7x_MggAV2pt0IHBWEvDwhRyodzdpM3xI1wWsQV9Fy_RKQorAeCdPrv6svTZC3xNLc3MGJ6Ak/s1600/Great+Northern+pic.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrf-T6uBCCHrF7OY5DCO6Y2HzlGk8UmKTJdXYdBQoBPDLFA3kj8ngFM0Ckj9ODnvPkXRS7x_MggAV2pt0IHBWEvDwhRyodzdpM3xI1wWsQV9Fy_RKQorAeCdPrv6svTZC3xNLc3MGJ6Ak/s1600/Great+Northern+pic.JPG" height="320" width="234" /></a><span style="font-family: Calibri;">Less than five weeks to go until the Big Day.</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;"></span><br />
<span style="font-family: Calibri;">I’ve been training hard for the London Marathon for 11 weeks and it’s fair to say
there have been some highs and some lows. Here are a few that have been rattling
round:<o:p></o:p></span></div>
<span style="font-family: Calibri;"><span style="color: red;"><strong>HIGH<o:p></o:p></strong></span></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;">The moment I realised that I no longer checked the weather
every five minutes in the four hours before running home from work. I am going
to run home in rain, snow, sun or anything in between.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;"><span style="color: blue;"><strong>LOW<o:p></o:p></strong></span></span></div>
<span style="font-family: Calibri;">Realising that no matter how fast I get, I have still to overcome
my <a href="http://mbradbrook.blogspot.co.uk/2015/02/toad-and-id-throw-stones-at-my-running.html" target="_blank">weak mental state</a>. It won’t just fall in line with my stronger physical
state.<o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;"><span style="color: red;"><strong>HIGH<o:p></o:p></strong></span></span></div>
<span style="font-family: Calibri;">Finishing 4<sup><span style="font-size: x-small;">th</span></sup> in the 20k Great Northern Run in
Derby in 1.21.16. It was a rolling course in the countryside – everything I
like – and I even led for a while in the third kilometre (although the winner
eventually put more than four minutes on me)<o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;"><span style="color: blue;"><strong>LOW<o:p></o:p></strong></span></span></div>
<span style="font-family: Calibri;">Forgetting to rest after the 20k Great Northern Run and
continuing training as if nothing had happened. 18 miles in the next two days
and I was one broken Malc. Stoopid, stooped, stooped.<o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;"><strong><span style="color: red;">HIGH<o:p></o:p></span></strong></span></div>
<span style="font-family: Calibri;">Joining the track sessions at <a href="https://oxfordtri.co.uk/" target="_blank">Oxford Tri</a> and
realising why people work so hard at training. Because when you’re with a group
of people pushing you, and encouraging you, and helping you, it is damn near
impossible not to get faster.<o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;"><span style="color: blue;"><strong>LOW<o:p></o:p></strong></span></span></div>
<span style="font-family: Calibri;">Realising that my life has limits. Before this I could tell
myself that the only reason I never become a professional athlete is that I
never had the chance. It is now painfully clear that I would never have had the
ability<o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;">I’ve had to stop at three each because I can’t think of any
more Lows – this has generally been an awesome experience and I wouldn’t change
it. I reckon I could smash out about 20 more Highs.</span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;"><span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
Malcolm Bradbrookhttp://www.blogger.com/profile/07825185419334725686noreply@blogger.com0tag:blogger.com,1999:blog-4564396064903488855.post-65590606236923629682015-02-23T20:52:00.001+00:002015-02-23T21:02:14.918+00:00Kill or Cure - a runner’s mentality<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="color: red;"><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4Chx-6mgq9eAPrwXyCiJIlkpgiMieARhmS2VT6AID4Eyu6xSPdF-JgAKFzfcgI9LvzvMC8ZXZcAbLXHGvoJvLHWc0oB-cgkugfMCVxUQW922InmCuJ8MwsG1AWPVxxU6FJlQbFfFUIv0/s1600/bourton_latercrop.jpg" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4Chx-6mgq9eAPrwXyCiJIlkpgiMieARhmS2VT6AID4Eyu6xSPdF-JgAKFzfcgI9LvzvMC8ZXZcAbLXHGvoJvLHWc0oB-cgkugfMCVxUQW922InmCuJ8MwsG1AWPVxxU6FJlQbFfFUIv0/s1600/bourton_latercrop.jpg" height="320" width="245" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;"><i>I even managed a half decent pic! (c) Barry Cornelius</i></span></td></tr>
</tbody></table>
</span></span>I had a 10km race this weekend and, as luck would have it, a cold.<span style="color: red;">*</span></span></div>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Not a horrific body-shuddering dose of 'flu but a nagging head cold and sore throat that plagued me from Wednesday and was still setting off alarms when I woke up on the morning of the race on Sunday.</span></div>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">I had eased up during the week to compensate on the basis that I had done a great base of six weeks training including a total of 65 miles the week before. </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">As expected, my mind started to play tricks on me and tell me that I was stuffing up all my training (you can read more about my warped mind </span><a href="http://mbradbrook.blogspot.co.uk/2015/02/toad-and-id-throw-stones-at-my-running.html" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">here </span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">and </span><a href="http://mbradbrook.blogspot.co.uk/2015/01/anyone-who-is-into-cycling-has-heard-of.html" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">here</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">). The truth was that I still managed nearly 30 miles including two very good interval sets and two strong 12km runs.</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">But I still awoke on the day of Bourton 10km with a raw throat and blocked nose. But me and two running buddies headed off in good spirits and my motto for the day was ‘Kill or Cure’ - I was determined to come back with proof that my marathon training was still on track or keel over.</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Of course, being an experienced 10k runner I listened to everything I had read and discovered for myself as the race began. </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Or at least, that is what I was hoping to write, the reality was that I shot off like a rocket. I smashed out the first kilometre in 3.30 and felt the exhilaration of being in the leading pack before someone appeared to attached weights to my heels and strap on a 30kg pack to my back.</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">I managed to keep pushing out sub four minute kms but people flowed past me until the halfway point. I even slipped to a couple of 4.01 kms at 6 and 7 but then my marathon training kicked in and I started to claw back some of the people who had overtaken me earlier.</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">I could feel the cold take hold about 8kms but by then I knew I could hang on and have a good run. l couldn’t push on and really let rip but I managed to find a solid pace. </span><br />
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">I really noticed a difference due to the coaching I have had for three weeks at the Oxford Tri track session. I had a mental checklist of technique checks which made me straighten up and stretch out my stitch. </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Someone caught me - another triathlete - with about 400m to go and I hung on for a while but my usual strength had gone I had to let him go. It was a dent to the pride as one of my few highlights is a finishing kick that rarely gets beaten.</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">I crossed the line in 39.28; a personal best by 13 seconds. Not as good as I had hoped but better than I had feared.</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Bourton didn’t kill me but, as I write this and feel like my head is stuffed with cotton wool, it didn’t cure me either.</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Now to get fully back on the marathon training and focus on the next race - the 20km Great Northern in Derby. It’s organised by Punishing Events who put on the excellent Ashbourne Duathlon so I am really looking forward to it.</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="color: red;">* <span style="color: black;">Caution - this post contains traces of sarcasm.</span></span></span></span></div>
Malcolm Bradbrookhttp://www.blogger.com/profile/07825185419334725686noreply@blogger.com0tag:blogger.com,1999:blog-4564396064903488855.post-86122679118994601212015-02-11T10:15:00.001+00:002015-02-11T15:35:40.004+00:00Toad and Id throw stones at my running training<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEho-FM4qP5FYG7XGPEyGTXcYYTllrilG9EdEykFORDHkH1WITOvTHEj7HGfquTN2VTZyzmYTNmpZ3VqadViL6OgvaBE5lCj7h-6ECIb1DP6qxHEfxmyZfA-fasg4vGwpu8zO-QRB1PYjQ4/s1600/cane-toad_2246996b.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEho-FM4qP5FYG7XGPEyGTXcYYTllrilG9EdEykFORDHkH1WITOvTHEj7HGfquTN2VTZyzmYTNmpZ3VqadViL6OgvaBE5lCj7h-6ECIb1DP6qxHEfxmyZfA-fasg4vGwpu8zO-QRB1PYjQ4/s1600/cane-toad_2246996b.jpg" height="199" width="320" /></a></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">We’ve already taken a trip into how </span><a href="http://mbradbrook.blogspot.co.uk/2015/01/anyone-who-is-into-cycling-has-heard-of.html" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">dark and obstructive</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> my mind can be and this week it was up to its old tricks trying to undermine my efforts to have a properly constructed training regime for the London Marathon. </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">I designated Week Five as an ‘easy’ week - a chance for the body to catch up with the hard work from the weeks before. I racked up nearly 60 miles in Week Four including a long run of 17 miles and my best ever interval session during which I reached such speeds I expect to get a call up to the <a href="http://s.wsj.net/public/resources/images/BN-CL822_justic_G_20140421184947.jpg" target="_blank">Justice League</a> any day now. </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">I started my easy week with a long run of 18 miles. It was a slog but not unenjoyable as I mixed up hills, road running, the Thames towpath and a bit of woodland so the variety made it appealing.</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">I was in London for work all day Monday and replaced my usual steady run to work and back (17 miles total) with a gentle 5km run in the sun before donning the suit and heading into the big smoke.</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">On Tuesday I was back in the office and hit the treadmill at lunchtime. I smashed out another very strong interval session, improving again on the pace of the previous week.</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Wednesday was a rest day and my brain was already itching to point out that I was easing off. Of course, my conscious mind - the SuperEgo if we want to go down </span><a href="http://www.simplypsychology.org/psyche.html" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">the Freudian route</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> - knew exactly what I was doing and why, but the blasted Id was jumping up-and-down and pulling at threads of doubt.</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">I tried hard to ignore it but it nagged away -</span><a href="http://blue.carisenda.com/archives/cat_philip_larkin.html" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;"> a Larkin toad</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> that refused to be pitchforked and driven off.</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Having spent more than a month running on my own I thought it was time to make running a bit social (and a bit competitive) and joined Oxford Tri club at the running track on Thursday night.</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Unfortunately it was covered in a thin but ankle-snapping layer of ice which meant that we shared the infield with a variety of other running groups. The coach adapted brilliantly and managed to put in a good technique-building session with base fitness thrown in.</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">It was really enjoyable and confirmed to me that I need a bit of company on my training journey. </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Friday and Saturday were both ‘off days’ as I completed my rest week. The spiteful side of my brain continued to throw insults at me, telling me that ‘I’d be unfit next week’, that 'my dream of breaking 3.15 at London was disappearing with each lazy day'</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> but I ignored it and rested up anyway.</span><br />
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">I totalled just 30 miles for the week but it's d</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">ifficult to know how much good it did me as I am suffering a bit of a bad back now. It’s not running-related and doesn’t interfere with training but it makes sitting at a desk almost literally a pain in the backside.</span></div>
Malcolm Bradbrookhttp://www.blogger.com/profile/07825185419334725686noreply@blogger.com2tag:blogger.com,1999:blog-4564396064903488855.post-30656232216131499862015-02-04T21:28:00.001+00:002015-02-09T16:30:53.920+00:00Runner hunger - I was like a newly made vampire<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.vampire-wedding.com/wp-content/uploads/2012/04/316489_10150454658660337_514860336_10131862_1558765416_n-700x525.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: "Trebuchet MS", sans-serif;"><img border="0" src="http://www.vampire-wedding.com/wp-content/uploads/2012/04/316489_10150454658660337_514860336_10131862_1558765416_n-700x525.jpg" height="240" width="320" /></span></a></div>
<div dir="ltr" id="docs-internal-guid-50cec69c-5673-6361-852d-26013139f81e" style="line-height: 1.3041; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "Trebuchet MS", sans-serif; font-size: 13px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">I learned a major lesson about long distance running this week - the stomach is as important as the legs.</span></div>
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<span style="background-color: transparent; color: black; font-family: "Trebuchet MS", sans-serif; font-size: 13px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Week Four begun with two dawning realisations:</span></div>
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<span style="background-color: transparent; color: black; font-family: "Trebuchet MS", sans-serif; font-size: 13px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">the hard work was really beginning </span></div>
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<span style="background-color: transparent; color: black; font-family: "Trebuchet MS", sans-serif; font-size: 13px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">marathon training cannot be all silver lining and no cloud</span></div>
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<span style="background-color: transparent; color: black; font-family: "Trebuchet MS", sans-serif; font-size: 13px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">My long run started on Sunday with leaden legs and it’s the first of the training schedule that I haven’t really enjoyed. I covered 25km and chose a hillier profile than before but it felt like a slog from very early on.</span></div>
<span style="font-family: "Trebuchet MS", sans-serif;"></span><br />
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<span style="background-color: transparent; color: black; font-family: "Trebuchet MS", sans-serif; font-size: 13px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">I did get the benefit of some beautiful frosty weather and it was nice to explore some old trails around Youlbury Scout Camp and Boars Hill that I hadn’t seen for a few years. A major advantage of running early is that frozen ground means you can get deeper off-road than might be made impassable by shoe-sucking mud just a few hours after the sun comes up.. </span></div>
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<span style="background-color: transparent; color: black; font-family: "Trebuchet MS", sans-serif; font-size: 13px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">But I couldn't work out quite why I was devoid of energy later in the route. My legs plodded and my shoulders drooped - I couldn’t keep any meaningful pace going .and started to feel a bit confused about how far I’d been and what I had to do next. </span></div>
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<span style="background-color: transparent; color: black; font-family: "Trebuchet MS", sans-serif; font-size: 13px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">I got home, snarfed a huge bowl of porridge and got down to the serious business of being Hulk to my boys’ Spiderman and Wolverine, Dragon advisor to my daughter and chief picture-hanger of the Bradbrook household.</span></div>
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<span style="background-color: transparent; color: black; font-size: 13px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="font-family: "Trebuchet MS", sans-serif;">But the hunger never left me. I started to understand how </span><a href="http://en.wikipedia.org/wiki/The_Walking_Dead_%28TV_series%29" target="_blank"><span style="font-family: "Trebuchet MS", sans-serif;">Walkers </span></a><span style="font-family: "Trebuchet MS", sans-serif;">feel as they try to take chunks out of Rick Grimes and his crew and how newly ‘made’ Vampires inevitably go on an insatiable blood-sucking spree before settling down with a feisty young lady such as </span><a href="http://en.wikipedia.org/wiki/Buffy_Summers" target="_blank"><span style="font-family: "Trebuchet MS", sans-serif;">Buffy Summers</span></a><span style="font-family: "Trebuchet MS", sans-serif;"> or </span><a href="http://en.wikipedia.org/wiki/Sookie_Stackhouse" target="_blank"><span style="font-family: "Trebuchet MS", sans-serif;">Sookie Stackhouse</span></a><span style="font-family: "Trebuchet MS", sans-serif;">.</span></span></div>
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<span style="background-color: transparent; color: black; font-family: "Trebuchet MS", sans-serif; font-size: 13px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">I didn’t actually develop a taste for human flesh but if one of my kids’ hands had fallen in my mouth I may not have been able to help myself. As the day wore on I was unable to combat the hunger and treats snuck into my mouthy with growing frequency. Kit Kats, Mars Bars, 9 Bars, Haribo - it was all stuffed in without ever filling the aching hole in my gut.</span></div>
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<span style="background-color: transparent; color: black; font-size: 13px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="font-family: "Trebuchet MS", sans-serif;">On Sunday evening I caught up with an old friend - </span><a href="http://eklidbury.co.uk/" target="_blank"><span style="font-family: "Trebuchet MS", sans-serif;">Emma-Kate Lidbury</span></a><span style="font-family: "Trebuchet MS", sans-serif;">, who is a professional triathlete living and training in San Francisco. </span></span></div>
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<span style="background-color: transparent; color: black; font-family: "Trebuchet MS", sans-serif; font-size: 13px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">When I told her how I was feeling and she heard the shame in my voice and saw the guilt in my face, her first question was "what did you eat on the run?" Her second question was "what did you eat after the run?"</span></div>
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<span style="background-color: transparent; color: black; font-family: "Trebuchet MS", sans-serif; font-size: 13px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">My answers of "Nothing" and "Porridge" drew a knowing chuckle. "Your body needs fuel Malc. Fuel to work and fuel to recover."</span></div>
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<span style="background-color: transparent; color: black; font-family: "Trebuchet MS", sans-serif; font-size: 13px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Of course, I know this. Or at least I used to. I've done a marathon before and cycled long distances but this time it seemed to sneak up on me. </span></div>
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<span style="background-color: transparent; color: black; font-family: "Trebuchet MS", sans-serif; font-size: 13px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">I need carbohydrates for fuelling the run and protein for helping my muscles recover and crucially I need the carbs after an hour running and every 30 minutes thereafter and the protein straight after a run.</span></div>
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<span style="background-color: transparent; color: black; font-size: 13px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="font-family: "Trebuchet MS", sans-serif;">Monday morning came and the hunger still nawed away at me so straight away I ordered a race fuel package from </span><a href="http://www.lucozadesport.com/sports/running/" target="_blank"><span style="font-family: "Trebuchet MS", sans-serif;">Lucozade</span></a><span style="font-family: "Trebuchet MS", sans-serif;"> and a protein recovery package from </span><a href="http://osmonutrition.com/" target="_blank"><span style="font-family: "Trebuchet MS", sans-serif;">Osmo Nutrition</span></a><span style="font-family: "Trebuchet MS", sans-serif;">. </span></span></div>
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<span style="background-color: transparent; color: black; font-family: "Trebuchet MS", sans-serif; font-size: 13px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Why those two? Well, Lucozade is the official sponsor of the London Marathon this year so it seems sensible to train with the products I will be using on the day and Osmo is recommended by Emma-Kate. She has been racing at the top level for more than nine years now and the report she gave me of the way Osmo Nutrition products help her made it a no-brainer.</span></div>
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<span style="background-color: transparent; color: black; font-family: "Trebuchet MS", sans-serif; font-size: 13px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Friday was my son's birthday so I was up early and left for work later. I don' t have anything to eat before running to work but this time I was up early and left a bit later than usual so by the time I was 3km away from work I was bonking badly. I grabbed a Lucozade gel from my rucksack and the results felt instantaneous which leads me to believe there must be a substantial psychosomatic effect.</span></div>
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<span style="background-color: transparent; color: black; font-family: "Trebuchet MS", sans-serif; font-size: 13px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">As a result the hunger did not stay with me all day and I managed a run home. It felt a satisfying end to a week that had started badly. I had done a great treadmill session on Thursday - my best ever - so there was still plenty of sliver lining in Week Four.</span></div>
Malcolm Bradbrookhttp://www.blogger.com/profile/07825185419334725686noreply@blogger.com0tag:blogger.com,1999:blog-4564396064903488855.post-72689405382039539312015-01-29T11:40:00.000+00:002015-02-04T13:14:06.222+00:00My legs making my brain shut up <b style="font-weight: normal;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Anyone who is into cycling has heard of Jens Voigt. The legendary tough guy of Grand Tours who thrills fans with his breaks and his willingness to turn himself inside out in an effort to win a stage.</span></b><br />
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Probably his most famous quote is “Shut up legs” which is what he says to himself when his body tried to ease up in a race.</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">But when running I think I must be the anti-Jens Voigt because my legs aren’t the problem - it’s my stupid wimpy brain. Here’s a recent internal battle I had during an interval session on a treadmill.</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">--</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Legs: Well this is going well. I feel like I’m flying. I might actually be faster than </span><a href="https://www.youtube.com/watch?v=qtnMy2aSOWQ" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">Quicksilver </span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">at this moment in time.</span><br />
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<span style="background-color: transparent; color: #6aa84f; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Brain: I need to look at the stopwatch.</span><br />
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Legs: Back off. You know it’s not over yet.</span></div>
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<span style="background-color: transparent; color: #6aa84f; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Brain: Need to. </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">*checks stopwatch*</span><span style="background-color: transparent; color: #6aa84f; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> Oh noes! There’s still 40 seconds left.</span><br />
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Legs: So what? We are Kool and the Gang right now.</span><br />
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<span style="background-color: transparent; color: #6aa84f; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Brain: Negatory. Ribs hurt - I think he’s getting a stitch</span><br />
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<span style="background-color: transparent; color: red; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Ribs: He’s right. I defo hurt right now. So bad.</span><br />
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Legs: Brain’s fooling you Ribs. He’s trying to make you make me stop.</span></div>
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<span style="background-color: transparent; color: #6aa84f; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Brain: Ooo I am not. You take that back</span><br />
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Legs: Brain! Make Torso stand up straight!</span></div>
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<span style="background-color: transparent; color: #6aa84f; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Brain: *mumbles*</span><br />
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<span style="background-color: transparent; color: red; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Ribs: Woah. That is loads better.</span><br />
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<span style="background-color: transparent; color: #6aa84f; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Brain: 20 seconds left. I can’t take it - I’m going to make Stomach throw up.</span><br />
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Legs: Do it then.</span><br />
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<span style="background-color: transparent; color: #ff9900; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Stomach: Don’t bring me into this. I’m always on a light trigger anyway.</span><br />
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<span style="background-color: transparent; color: #6aa84f; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Brain: But there’s people watching. It’ll be embarrassing - you can’t really want me to throw up?</span><br />
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Legs: Look you fun-loving money-crusher. Throw up or shut up - we are <u>doing</u> this.</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> (nb: this was written before the watershed) </span><br />
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<span style="background-color: transparent; color: #6aa84f; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Brain: Aaargh. Arms have started to feel funny.</span><br />
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<span style="background-color: transparent; color: blue; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Arms: We don’t mind. It never lasts long.</span><br />
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<span style="background-color: transparent; color: #6aa84f; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Brain: I have spots in front of my eyes</span><br />
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Legs: No you don’t that’s a fly. We </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">are</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> doing this.</span><br />
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<span style="background-color: transparent; color: #6aa84f; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Brain: Woah. Only 5 seconds to go - may as well stop now.</span><br />
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Legs: I will come up there and kick you in the frontal lobe if you make Hands touch that dial.</span><br />
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<span style="background-color: transparent; color: #6aa84f; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Brain: I’m so thirsty. </span><br />
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Legs: *growls*</span><br />
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<span style="background-color: transparent; color: #6aa84f; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Brain: Wait a second. Wahey - we made it. I feel so alive</span><br />
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">--- As the treadmill slows from 21 kph to 6kph, Nirvana’s </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: italic; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><a href="https://www.youtube.com/watch?v=guCku3_pK7Q" target="_blank">Jesus Don’t Want Me For a Sunbeam</a></span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> comes on my headphones --- </span><br />
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Legs: See. Work hard, get your reward.</span><br />
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<span style="background-color: transparent; color: #6aa84f; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Brain: No way! You did not make that happen.</span><br />
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Legs. It’s Karma dude, it’s fucking Karma (nb: that sentence was written after 9pm)</span><br />
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<span style="background-color: transparent; color: #6aa84f; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Brain: I love you man.</span></div>
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Malcolm Bradbrookhttp://www.blogger.com/profile/07825185419334725686noreply@blogger.com0