If it ain’t broke don’t fix it

I awoke on Saturday, the day before the 110 mile cycle with some excitement and a bit of anxiety about getting all my things ready for the big day ahead. My brother is a bit of a hero to me and I trust his technical abilities when it comes to bike maintenance. After all, he’s jumped using a heavy Raleigh Grifter, raced BMXs on the track at Southampton, did Freestyle ‘cherrypickers’ on his luminous pink bmx, done many a mountain bike course and now owns a road bike! Nothing to worry about!

I turned up at his house about lunch time and we got to work after a bacon buttie prepared by ‘MeJulie’, his wife. David was prepared, he’d downloaded, printed off and laminated the instructions on how to tune up gears. He’d also been on line and very generously purchased me 2 more puncture resistant tyres (Continental GatorSkins) from Wiggle.

We removed both the tyres from my little Tirban 3 (I’ve got 650 wheels versus most people’s larger 700s!) and I set about getting the new tyres on… The first one was seriously tight but I got there with a bit of careful tyre lever action. Then it came to the second tyre which I very quickly realised was clearly labelled 650 but was really a 700! So back on with the old tyre again!

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Then I explained to him about the issue I’d been having with my gears jumping when I was going uphill so we read up on the process to set up the gears… It took a long time to read and re-read the instructions and work out which was the H and which was the L screw… check it out for yourself: http://www.parktool.com/blog/repair-help/rear-derailler-adjustments-derailleur Well, it took a lot longer than expected to sort that issue and then we had to change the front dérailleur: http://www.parktool.com/blog/repair-help/front-derailleur-adjustments. We were in a bit of shock when we checked the clock and realised that it had taken us 3 and a half hours to achieve success! I had to head home to take my dogs out so I left David merrily fixing up his bike gears and I hoped it wouldn’t take him too long.

After altering the settings on my bike I thought it would be useful to go out and test the new set up and so I agreed to do a 10 mile cycle with my friend Dave. As I arrived at the Malletsheugh Inn, near Newton Mearns it was raining! Fortunately enough it went off but I was delighted to borrow a jacket as the temperature had dropped significantly over the last few days and it was seriously chilly. We did the Glasgow Cycle Club Time Trial course and saw a lovely rainbow before a quick change and some pasta carb loading at the Beefeater in Newton Mearns. Spinning the legs at average 15.2mph felt good and reasonably fresh despite last weeks 18 mile run… the new gear set up seemed to be doing the trick. Only problem was the bike was manky!

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Sadly it was about 9pm when I finally heard from my brother again confirming he’d finally finished fixing his Specialized Allez – that was a serious maintenance marathon! Lesson learned… don’t leave it til the last minute to sort your equipment before a big event and where possible employ professional help!

It was nearly midnight by the time I’d washed my bike, changed my cleats to new ones, loaded the car, got all my food and liquid supplies along with my waterproofs, spare top and leggings ready for the big day to follow. I was so excited I couldn’t sleep and posted on facebook “Has Santa been yet?!”

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The Chips are down!

After the 18 mile jog on Sunday I was exhausted and so rested on Monday and Tuesday. With my new lodger moving in on Friday I took Wednesday as a holiday to complete a number of jobs needing done before her arrival. The list was extensive and unrealistic! in the end it took all day just to build a wooden frame, make pegs to hold it in place and to transport 2 tons of Valencia stone chips into place to finish off the outside of the house.
Thursday was a long day in Edinburgh for a really good innovations in public sector event talking about 4 topics: the financial benefits of linking all public sector systems to create one golden record of the truth for each citizen; predicting the future of crime, fraud, distribution of resources to improve safety and improve efficiencies; understanding what causes people to behave like they did on your web site and how to share knowledge and best practice across silos and through management levels to improve services and cut costs. #IIPS2013 so no cycling or running training yesterday either!

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Mind over matter….

Some days you don’t get up when the 0630 alarm goes off… and you don’t feel like going for a run in the wind which is howling past the open window…   and when you nip to the loo you peek out to see the dark clouds looming heavily on the horizon threatening rain in heavy showers before you dive back under the warm duvet for a heat! (September brings with it autumnal temperatures in Scotland!)

But then, I remembered why this training was important!  Not only was it essential to get a 3 hour / 18 mile run in before the marathon scheduled in 4 weeks but the whole reason for doing it in the first place came to mind.  It’s all about helping raise awareness of domestic violence and other problems faced by vulnerable women and raising money to allow them to do activities which will improve their self worth and confidence and ultimately to help provide funding for a safe house for those in desperate situations.

So I changed my attitude, sang to the dogs as I got ready (they loved this and tilted their heads from side to side to get a full understanding of the meaning – generally lyrics such as “are you ready to join your mum? in the park to have some fun, we’ll all go for a little jog, and the dogs can swim after a log!) then we all (me and the dogs) headed out to the car and drove to Pollok park via the garage for supplies of pain killers and Mars bars to add to my carbohydrate and electrolyte (SIS Go Electrolyte drink) I’d prepared earlier.  I’d had bran flakes, strawberries and raspberries for breakfast but I knew that 18 miles ahead would require more sugar so I forced myself to eat a Mars bars at 0930… yuck!

Having a great reason to run didn’t make it easy!  It took me a few minutes to get my running iPhone arm band on (with the Strava app) and another couple of minutes to get the dogs out, lock the car and stash the iPod in my back pocket with the car key. [NB -the iPhone 4s battery life is a stretch at the best of times never mind playing music at the same time so two devices are required to sustain the whole distance].

As I headed off at a slow marathon paced jog, my legs felt tight and tired.   I jogged from the cricket car park along the river to Pollok House.  The the wind wasn’t too fierce to begin with so the path was fragrant from the delicate lilac flowers next to the water.

I certainly didn’t feel as good as I had the week prior but I managed to get up over the first couple of hills reasonably strongly, then headed past the pond, through the woods, along the Burrell Collection exit and up the path past the main exhibition building then down the road and back to the cricket car park.  The first lap was painful, the last mile of it made me think I should give up and go home! I stopped at the car ditched the water bottle, put the dogs in the car boot and lowered the windows as I didn’t want them doing the whole trip.  Then a quick cry for help to my mum “I don’t think I can do it!”

With some encouraging words I set off again on lap two, I was about 5 miles in and spotted my sister-in-laws best friend with a new baby and was glad of another excuse to stop!

Off running again, I had a quick drink back at the car at the 6 mile mark then changed direction and went the other way for the next 3 miles passing a small group of people walking in aid of leukaemia.

When I reached the car at the 9 mile mark I really was for giving up – my right hip and my left knee were really sore!  However, I knew I wouldn’t get the chance to make another attempt on 18 miles so it was then or never…  I ate another Mars bar and took some painkillers with aspirin, paracetamol and caffeine and resumed my original direction of running as the steep hill seemed to be easier to deal with than a longer lower incline.

At 12 miles I thought I’d better extend myself past the previous weeks achievement and there were only 2 more laps to do, so against my will to stop, I forced myself on.  I couldn’t face another lap and the hills after that so I jogged out and back along the river with only one short hill up and over the M77.  It was a real struggle to keep jogging as my left knee felt very sore by that point.

But in the end I did it! At my lowest points it really helped when other people jogged past and I tried to follow them at a distance as they kept my focus.

I’m really looking forward to jogging with other people on the day of the marathon and I know from doing 10K’s and half marathons, race day really lifts your game and your spirit.  Here’s hoping it goes to plan!

Fragrant flowers along the river path

Fragrant flowers along the river path

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18 to do…

Quick blog entry in preparation for tomorrow’s 18 mile jog the last big one before the marathon! (Next week being the pedal for Scotland Sportive 110 mile cycle means I’m doing it a week early so I don’t kill myself by over training in one week..)
Pasta eaten… Cashews eaten, carbs loaded, hydration sorted and 4 bottles of carb/electrolyte juice mixed and filled… Route planned (6 laps of Pollok Park), toe nails clipped, Vaseline looked out, Lycra ready, trainers ready, phone arm band ready, iPod ready!
Weather? Cold but dry…

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Had a nice wee beach walk tonight here’s the view… Stayed dry!

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Short sharp bursts..

Aye aye! …the eyes weren’t too bad on Thursday and no major headaches so I ventured out for a short training session to the local park with Jill and Jodi… Interval training began with a run up the hill to the goal posts but that was pretty hard going so we headed over to the vacant football pitch and started running fast on the long length and slow recoveries along the short length. On the 2nd lap I had a major twinge up the back of my right thigh so I stretched it out. Then I tried more reps but found I was pooped by the end of the long side so switched running fast to the short distance.
Winnie and Candy were loving the race but Winnie took a leaf out Zola Budds book of cheating and came at me from behind, cut across the back of my legs and side swept them from below me! In a ‘blind’ panic about not jarring my head or detaching my retina, my reflexes kicked in and my tangled legs somehow managed to get back under my flailing arms and body and I narrowly missed decking it (Mary Deckering it lol)!
Since I was in a rush to get to hospital to see my Dad after his hip replacement I only managed 35 mins training but that was good enough for me… Next up 18 miles jogging in prep for the marathon. (15 miles according to the training plan agreed with my marathon guru friend but a week on Sunday is the 110 mile sportive cycle and I’ll not manage that plus 18 miles next week). If you want to sponsor me please go to http://uk.virginmoneygiving.com/Lornawalkrunride

I don’t think you’re ready for this jelly….

…well its been an interesting week..

Sunday was spent recovering from Saturday’s 12 mile jog, Monday bank holiday was spent weeding, cutting the grass, trimming the hedge, getting rid of back garden debris and what I thought would be a 2 hour job turned into 7 hours of gardening followed by a well earned small fish supper with my folks (my mum did an amazing job of ridding my border of all weeds)!  Tuesday back at work – meetings in Bellshill and Paisley followed by a trip straight to bed because of a monster headache and also had a jittery jiggly right eye and a twitching eye lid… not quite a migraine but enough to make me cancel my cycling trip and close the curtains to limit light in.   I wondered if this was related to a dark patch in my eye last week..    Wednesday awoke with a slight headache and decided to book myself an optician appointment for the afternoon just in case.   The optician confirmed that I’d had a bleed in my eye because of the jelly (vitreous gel) inside ripping away from the anchor point at the bottom…  it will heal up but they referred me to the Royal Alexandria Hospital in Paisley as a precaution because it may cause a retina detachment.  If they deem it necessary they can laser it in place.

And here’s the science:

The back cavity of the inner eye is filled with clear jelly called vitreous.

Posterior Vitreous Detachment (PVD)

Normally the jelly is only loosely adherent to the retina. However, occasionally, the vitreous jelly is so adherent to the retina and pulls so hard on it that it creates a tear. If this tear is along a blood vessel of the retina this may cause bleeding into the vitreous (called a vitreous hemorrhage) which could lead to a shower of floaters which cloud the vision. Acute retinal tears with or without flashes and floaters pose a risk because fluid can enter through the tear under the retina and lift the retina off, causing a retinal detachment, much like damp wallpaper peeling from the wall. Since Posterior Vitreous Detachments are usually the initiating event of most retinal detachments, this is why PVDs are such a concern.

Retinal “Horseshoe” Tear

Horseshoe tear with retinal vessel involvement

 

So that’s my excuse for no training Sunday to Wednesday this past week!

 

 

A cool dozen

I’ll keep this brief! After 6 hrs painting voluntary work I knew that Saturday also had to include a 12 mile jog since Sunday was a planned cycling day.
I organised to go a jog accompanied by Lynn from lifeline on her cool blue retro bike avec basket! 1 lap of Pollok park is 3.1 miles so theoretically 4 laps should have done it… I did a solo lap while Lynn went round to get her bike and cycle to the park to meet me. I felt good and the dogs were reasonably well behaved! 1/4 of the way round lap 2 passing Pollok house I got the call from Lynn to say that she had arrived in the Park and while she cycled round to meet us, I threw the tennis ball into the river a few times for the dogs both to help improve Winnie’s swimming and to insure they had a drink and were cool!
When Lynn arrived she pointed out her soft rear tyre and half way round we realised it had deflated more. Add to that 1000 people descending on us to do a charity walk and I think you’ll agree we took the right decision to abandon Pollok park and to head to Bellahouston! (Candy ran off after the smells of a BBQ so that was another delay and distraction recapturing her!)
I parked the car at bellahouston park and did 2 laps and hoped that was enough but alas a lap is only 2.2 miles so I was a fair bit short! I did another 2 shorter laps and was delighted to have done my full 12 miles as I’d planned. My right leg at the back of my thigh had been sore to begin with so by the end of the run the side of my left knee paid the price in pain! Uch well lesson learned and lots of stretching has really helped!

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Head Wind, Heavy Rain Heaven!

“Fancy a 60+ miles cycle Lorna?” my brother asked me on Saturday.  So it was agreed that we would have an 8am pedal-off from his house on Sunday morning. (Weather forecast was great – white clouds and sunshine all day).

Intent on being on time, I packed the bike and my accoutrements into the car and arrived dead on 8a.m. ! Well done me!  However, in my haste I’d put on my trainers to drive and had left my cycling shoes avec cleats back at my house along with my sunglasses… Fail!

David had breakfast and then did a quick check on my tyres.. both front and rear wheels were low on pressure so he pumped them up to 100 psi as recommended.

Both bikes packed into the car and back over to my house we had a quick pit stop then headed off up the Rollercoaster road in a head wind i.e Kingston Road out of Neilston past fields, the Commore Dam and out past the motorcycle trails academy.   As we pedalled down towards the turn off for Fullwood, the dark clouds brought a quick shower so we headed for the cover of the trees by the side of the road and took the opportunity to plan the amended route in a bit more detail.

Phone, safely stashed into the plastic zip-lock bag along with the Wiseman Dairies poncho and then stuffed back into my rear pocket for dry keeping and we were off again.  We turned right along a hedge lined road and into Dunlop, wet road, slick tyres and tight bends meant we went at a slower pace than normal.  We went over the Railway bridge through the roundabout then turned right towards the A736 and Burnhouse.  When we met the main road we turned left and followed it for a couple of miles to the Blair restaurant, Auchentiber then turned right and headed to Kilwinning.

The headwind was brutal so we agreed to just stay in our middle gear ring and pedal it out… after all there was no point exhausting ourselves only 10 miles in with 50 – 60 to go!

We reached Kilwinning and followed the signs for Ardrossan which led us through Stevenston, round the back of Saltcoats and passed the turn off for the Arran ferry from Ardrossan.  Out of the town we were now cycling along the coastal cycle path and on through West Kilbride where we rejoined the road again.

This stretch of road was very busy with fast cars so it was a welcome sight to turn left off the main road and on to the cycle path past Hunterston Castle: 20130819-181713.jpgand through the estate passing the access road for Hunterston B nuclear power station.  The quality of the path was a bit more suited to a mountain bike than road bike for this section and the knobbly pavement from there to Fairly where we rejoined the road.

As we came in to Largs, we turned left and went over the humpback bridge over the railway line and into the Largs Marina.  Here we turned right and followed the park path  alongside the rocky outcrops then the beach before rejoining the main road and turning right up past Nardini’s.

The next section of the route from Largs to Kilbarchan was exactly as we had done on our ‘3 Peaks Loop’ a couple of weeks ago on the 6th August however, the main differences were firstly that David was on his new Specialized Allez road bike and so we went faster and secondly that it bucketed down with rain as soon as we got 3/4 of the way up the Loch Thom road!   David choose the moment we reached the top to stop for 3 minutes to stop his app because his phone was nearly out of power and to stash his phone in a dry part of his ‘fanny pack’ as the American’s would call it.. we call it the essential tools and spare tube pack! honest!

I decided it was a good time to put on my free ‘Pedal for Scotland’ Wiseman’s Dairies Poncho… yes I looked like a plastic black and white Holstein-Friesia cow flapping in the wind but it did help to keep me slightly warmer than the cold rain would allow.  It did however make an incredibly loud flappity flap noise and acted like an air brake so I had to stop at a layby to tuck it in under my top!   As we descended down towards Loch Thom we passed a couple cycling uphill in their rain jackets and they did make me think maybe I shouldn’t have travelled so lightly!

Down by the loch side it was a relief there weren’t as many flies as last time but we did spot a steamed up car just before the police passed us in the opposite direction so if there was anything untoward going on I’m sure the law enforcers were about to sort it out!

There was another short climb before the rain went off again, we stopped and I folded my poncho badly before tucking it under my back to look like a hunchback (thanks David for your description) and then deciding it needed putting away properly in the small pocket, we wolfed down our last mars bars and had a quick drink before we descended down the slippery steep road into Greenock.  We were doing a lot of braking before the bends this time – David especially has realised that versus his mountain bike disc brakes, the road bike is like a 1960’s mini versus a new one!!  In fact he had a couple of stories of the lucky escapes he’s had in the last week since he has been out on his new bike, misjudging the braking distances!

We went the naughty ‘Road Closed for maintenance’ way round the road works then up to the start of Auchmountain whereupon my poncho leapt from my back pocket and I thought I’d lost my phone too.  Safely stowed we granny wheeled it up the 2 mile very steep hill and then on to the great fun back road and on to the cycle path outside Kilmacolm.  It was evident the road bike was a great purchase when David was able to zoom along all the way through Kilmacolm, Bridge of Weir and on to Brookfield where he said his farewells, 59.7 miles clocked with another half a mile to go.

I carried on along the cycle path to Paisley, left it at the Paisley Canal train Station and cycled to Barrhead, where I couldn’t be bothered waiting on lights so went via Tesco car park.  I was dreading the hill climb home so I stopped to make a call to my mum to pick me up!  Plan foiled!  Sadly my phone had died and I had to spend the next final 8 minutes of the ride cycling up the big hill and back to my house.

Safely in the door I had a few air punches and a few muted ‘YEAH I’ve done it!’s before stripping off and finding I’d lost my bank card!  Showered and dressed I headed back to Tesco car park where I found the bank card! YASSS!  Here’s the proof of the ride up to the point where i last checked my phone successfully at Brookfield.  The phone died and it missed out the Paisley, Barrhead, Neilston part of my journey so I estimate it was 70 miles in total:

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Friday’s 43

I had a very busy diary last week so it was Friday before I got back in the saddle with an old colleague of mine, Stuart. He’d been working to 6pm so that gave me a few minutes after getting off the train to fill up on a Mars bar and a bottle of lucozade sport.

We met at Bothwell Street next to the phone boxes and headed down onto Waterloo Street after agreeing it would be good to go on the “Bridge to Everywhere” that used to be the “Bridge to nowhere” and here it is!

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And very smooth and pleasant it was on the under-tyre too!  (and more importantly gentle on the saddle bottom)!  After the excitement and joy of going up and over and down and round and round we headed to another, but not so smooth, curly footpath over the Clydeside expressway and headed towards the River to join the Forth And Clyde National Route 7 cycle path from Glasgow to Loch Lomond.
We were on a mission to cycle between 15 – 20 mph the whole way which, in theory, would allow us to get to Loch Lomond and back to Glasgow in 3 hours and thus still in the hours of light!

The path along the Clyde leads up to the road past the transport museum, along past the old River Clyde docks and then up onto the old train line which has a tarmac surface.

Before we knew it we’d reached Clydebank and we stopped to pump up my rear tyre which Stuart had observed had almost hit the rim when I was going over kerb stones.  The next section was along the canal to Bowling.  Then we left the water edge and went up into a railway cutting which takes you along a very smooth path past Milton then on to Dumbarton amongst trees.

Through Dumbarton town centre, over a bridge then back out to more countryside and even through a field of cows before joining a river side path that takes you all the way to Balloch and was smelling sweet with lots of flowers.

A quick Mars bar and a drink then we headed back the way we came.  Sadly Stuart got a puncture at Dalmuir next to the canal and while he was changing his tyre (lucky he had 3 inner tubes as one spare was faulty) I was attacked by swarms of horse flies and I now have about 10 bites all over the backs of my legs and my arms!

Despite this, we achieved our goal of 3 hours cycling before we got our respective trains home to avoid cycling in the dark! (apologies for lack of photos but I’ve been this route before – see blog entry Braw Bike to Balloch

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