Final Post - Aaaaaaand relax!

I'm quite sad that the Great North Run is all over now. But I think the sadness is more than sufficiently counter-balanced by the relief-filled knowledge that I don't have to go for a run when I get in from the lab tomorrow. Nor do I have to get up on Sunday, put my running kit on and go out for a jog, when I'd much rather be eating cereal on the sofa watching Something For The Weekend. Several people have asked me whether I'll keep up the running now it's over and done with. I'd like to say yes; I'd like to say that I have been filled with a new found love for a pointless and boring form of exercise that leaves me far too red-faced and sweaty. But for those reasons, I fear it is a no. You never know though....I have grown rather attached to my running kit and that smug knowledge that I can run 3 miles without much bother.

Things that will forever remind me of the Great North Run 2011:

• The Red Arrows
• Two Door Cinema Club - Undercover Martyn
• Blue Powerade
• Scary clown costumes
• Half-eaten orange slices
• Jelly babies (aka life-savers)
• MGMT - Kids
• '800m'
• Space capes
• Apple crumble (without oats)

A huge thanks to everyone who sponsored me, I'm really grateful for all your support. The current total stands at £454, which far surpasses my target! If you've been following this blog, thank you very much for reading my ramblings. Hopefully you've learnt something along the way, whether it be a bit of science or advice on how not to take a long break in your training (oh July, you hurt so much). Sorry I haven't managed to do another cartoon for this post; I'm sure the art world has gone into mourning upon hearing that news (Microsoft Paint FTW). I've put a few photos up on Facebook, but here's a close up of my sweaty post-race face to finish off the blog.

Training Post 13 - Less than 24 hours to go

So, the big day is now looming immensely and ominously on the horizon. Plenty of people have wished me luck and told me how much fun the whole experience is, but that doesn't stop me from being a tad nervous! I've not done a run over 3 miles for a fortnight; hopefully this has been a wise decision. I've also been trying to eat a bit more than I normally do, and tonight I'll be having some lovely pasta for tea, which, along with a porridgey-bananary breakfast in the morning, should be enough to fuel me throughout the race tomorrow (plus a few energy gel packs). I also had some free pasta this lunchtime at the Great North Show, which is just one of the many accompanying events happening this weekend on Tyneside, along with the Junior & Mini Great North Runs and the Great North City Games. The city does seem to be buzzing with anticipation at the minute. It's something I've always been aware of every year, but I've never been involved in it before, so this time it feels a bit more special.

If you're watching the coverage on the BBC tomorrow, look out for me, in my white CF top and blue and pink shorts. I'll try not to avoid the cameras too much ;) My next post will cover how the race went (hopefully well!), and will probably be my last one. I think it's probably time for another cartoon....

Cystic Fibrosis Post 5 - Gene Therapy and the Future

The gene which encodes the CFTR protein was identified in 1989. Since then, a lot of research has been conducted into the disease, how to treat the symptoms, and more importantly, how it might be prevented by correcting the genetic defect. One way of making this correction is by replacing the entire gene in affected cells with a 'normal' version - a method known as 'gene therapy'. The most difficult aspect of gene therapy is delivering the normal gene to the intended site. Since the symptoms that occur due to a faulty CFTR protein are most problematic in the airways, initial attempts to deliver the correct version of the gene have focused on targeting it to the epithelial cells of the lungs, where only 5-10% of normal CFTR expression is needed to alleviate the symptoms of CF. The difficulty occurs when attempting to insert the gene into the targeted cells; in order to get the genetic material into the cell, a vector is required. This can either be a viral (modified viruses which deliver genes by 'transduction') or non-viral vector, such as plasmid (circular) DNA or liposomes, which fuse with the cell membrane. As with other CF drugs, these can be delivered directly to the lungs by inhalation, using a nebuliser. Patient trials have resulted in some success, with signs of a partial correction of the genetic defect in the airways of CF sufferers. However, the limiting step so far seems to be finding a vector which results in an persistent high-level of gene expression required to have a significant effect.

Other research away from gene therapy includes investigations into the transmission and virulence of pathogens which commonly infect CF sufferers, the link between infections, inflammation and lung damage, and work which focuses on the use of drugs to aid CFTR function, by way of binding to the faulty channel, or opening other channels in the cell wall to allow the movement of sodium and chlorine in and out of the cell.

Information on gene therapy, and other research into CF treatments can be found at the following links:
CF Trust: Gene Therapy
UK Cystic Fibrosis Gene Therapy Consortium
CF Trust: Other research

Some of the money raised by myself and other CF Trust runners on Sunday will go towards funding this vital research. Money also goes towards clinical care, and the support of cystic fibrosis sufferers and their families. A breakdown of how the money is spent can be found here. So while it's important to sponsor me to do the Great North Run because it's a ruddy long way and it'll spur me on, it's mostly a good thing to do because you'll be helping sufferers of this disease and their families, to get the support and treatment that they need*.


*You'll also be funding science. Awesome, awesome science.

Cystic Fibrosis Post 4 - Current Treatment

This will probably be my penultimate CF post, and it mainly concerns the most common, traditional treatments of cystic fibrosis.

As mentioned in my previous CF post, the symptom that has the most impact is the accumulation of sticky, thick mucus in passageways in the body. This can be particularly problematic in the lungs and respiratory system. In order to help prevent mucus from blocking the airways, chest physiotherapy is commonly used, of which there are a wide variety of techniques; the technique used, the length and frequency of the treatment and the amount of mucus removed varies between patients, and can alter with age. Physiotherapy sessions can last anywhere between 10 minutes and an hour, depending on the severity of the mucus accumulation (chest infections can also increase the treatment time), and need to be administered up to 4 times a day, depending on the patient.

Medication can clear or control infections which affect the lungs and digestive tract. Drugs can either be inhaled using a nebuliser, taken orally, or injected intravenously. Bronchodilator drugs work by relaxing the muscles around the airways, opening them to relive tightness and shortness of breath. Antibiotics help to fight infections, steroids reduce inflammation and DNase breaks down the mucus, which makes it easier to clear.

The symptoms and secondary symptoms of CF can be alleviated by paying close attention to diet and nutrition, and taking regular exercise. Exercise prevents deterioration of the lungs, and improves strength. Because mucus can block the pancreatic duct, digestive enzymes can build up in the pancreas and it can be hard for CF sufferers to digest food. Enzyme pills and nutritional supplements can help to circumvent this problem, and the maintenance of the good body weight can help to fight chest infections.

In my final CF post, I'll be discussing the future of cystic fibrosis treatment, and the CF Trust Gene Therapy Appeal.

Training Post 12 - Pasta makes you faster

Obviously to run 13.1 miles, some decent fuel is required, but it's by no means an excuse to gorge on takeaways and cake (or, indeed, cakeaways....someone should invent those, there's a huge gap in the market there just waiting to be filled with butter cream)

So, what's the common verdict on pre-race nutrition? Many advocate 'fresh' produce, and a good balance of fruit, veg, proteins and wholegrains, with fish and chicken recommended over red meat. Generally, processed foods are deemed a no-no, along with junk food. Complex carbs such as pasta and grains are of course important for providing the fuel necessary for running a half marathon. All of this seems to make sense - basically, it's the foundation of a healthy diet anyway. But what of the specific pre-run advice? Livestrong.com recommends a diet that consists of 65-70% carbohydrates in the weeks running up to the event, even during the 'tapering' period when training drops off prior to the race. A method called 'Carbohydrate Depletion' is also mentioned on the site (and on a few others), which involves reducing the carb intake for a few days in the week before the event, then loading back up in the days just before the race (which supposedly maximises glycogen stores). Apparently this can also be condensed into just one day! Generally, the advice out there is to carb-up the day before the race, though perhaps not to such extremes as described in carbohydrate depletion (especially since this is only a half-marathon, not a full one).

On race day itself, it's important to eat a breakfast which is easy to digest (so nothing high in fat or protein), but not too quickly (energy bars, for instance); a bowl of porridge plus banana, for example, is recommended, as is toast with honey or peanut butter.

As I say, it's only a half marathon, so it isn't quite as essential to get the nutrition spot on, nor to load up so much on carbohydrates, but nevertheless, I'd rather get to South Shields comfortably than be running out of energy just past Gateshead Stadium!

Here are a few more links for pre-race nutrition tips:
Marathon-Training-Schedule
TakeToTheStreets
BUPA

Training Post 11 - There and back again

Did my last 'big run' today. I ran down the Coast Road/Jesmond Road, which is essentially a long, straight road to the sea (hence 'Coast Road'). I didn't get as far as the sea - my original plan was to run to Tynemouth, which is 8 miles away, then get the Metro back. Until Tim pointed out that it would make more sense to do it the other way round, and save the good people on Tyneside public transport from having to smell me/witness my sweatiness. In the end, I gave up on the idea altogether, and just ran along the Coast Road for 45 minutes, then stopped and ran back the way I had come. It took me just over 1 hour and 33 minutes, and according to MapMyRun, I ran 9 miles! NINE! I don't even walk that far without grumbling about my feet and wishing I could have a pint. And I don't have any aches and pains, apart from the second toe on my right foot, which is a bit sore for some reason. So, I'm very pleased that I can run that far, and very pleased that between now and the Great North Run, I only have to do a few 3-milers. Awesome.

Also, I've started collecting sponsorship money (I need to raise £340 - eep!). That's probably the biggest challenge now. The link to my JustGiving page is on the right hand side of my blog, but can also be found here.

As mentioned in my previous post, I have some vouchers for the Great North Run pasta party. Needless to say, my imagination ran away with me a little....

Training Post 10 - 18 days to go

This time last week I was experiencing some mild discomfort* after a pulling a muscle during my midweek run. Thankfully the same didn't occur this week, and I managed to do 3 miles in 26 and a half minutes, which isn't too shoddy. I didn't go for my long run at the weekend - my official excuse is that I was 'resting my legs'. And I think they were well rested, after spending at least a day on the sofa, while I read, or watched James Bond/Grease/whatever else was on over the bank holiday. And because I didn't hurt myself today, I think sofa-time was a wise choice. I still plan to do my final long practice run of 8 miles this weekend though, and no wimping out this time. Then after that, shorter runs of 3 or 6 miles until race day arrives!

Speaking of race day, my race pack arrived. Along with my vouchers for the Great North Run Pasta Party (which has given me an idea for my next cartoon), timing chip and obligatory magazine full of inspirational stories, I got my number (31825. Memorable #not), which I have to attach to myself somehow. It also says 'Elizabeth' on it. Not too pleased about that. Elizabeth isn't really a running name...


*Pain pain pain! Oh the agony!

Cystic Fibrosis Post 3 - How CF symptoms arise

So, as mentioned in my previous CF post, many moons ago, CF is caused by a mutation in the gene which encodes the cystic fibrosis transmembrane conductance regulator (CFTR), an ion channel which transports chloride ions across cell membranes, which helps to control the movement of water in tissues. The CFTR can also regulate the function of other channels; for example, those which transport sodium ions across the membrane. Mutations in this gene result in a non-functional CFTR protein, which results in the typical symptoms seen in CF sufferers.

The CFTR is largely found in the epithelial cells of organs such as the lungs, liver, and pancreas, as well as in skin, in the digestive tract and in the reproductive tract. When the CFTR protein is functioning normally (Figure 1a), it moves chloride ions (negatively-charged) out of epithelial cells and into the mucus lining the internal organs . This creates an electrochemical gradient across the membrane, due to accumulation of a negative charge outside the cell relative to inside. Positively-charged sodium ions move out into the mucus to balance the charge. This results in the mucus having a reduced water potential (due to the high salt concentration), which in turn results in the movement of water by osmosis into the mucus, making it more fluid, and therefore aiding its role as a lubricant.

A faulty CFTR channel (as seen in CF sufferers) prevents the movement of negatively-charged chloride ions across the membrane (Figure 1b). This means that a negative charge builds up inside the epithelial cells, and therefore sodium ions move into the cell, down the electrochemical gradient. The salt concentration in the epithelium is therefore higher than that of the mucus, and the movement of water by osmosis occurs in the opposite direction - out of the mucus and into the cell. As a result, the mucus is sticky and thick, and this can obstruct airways and glands. The thick mucus cannot be removed by the cilia (brush-like structures which line passageways, which usually 'waft' the mucus along), and so can trap bacteria, giving rise to chronic infections and inflammation. Therefore, the symptoms of CF come about due to the presence of this abnormal mucus – common problems include issues with breathing, digestion, and in some cases, fertility. In addition, due to problems with the pancreas, insulin production can become deficient, particularly in older patients, leading to diabetes mellitus. Another potential secondary symptom is bone disease (thin, brittle bones), caused by nutritional problems and the steroids taken to control lung disease.

My next CF post will look at current treatments for the disease, and the development of new strategies in tackling CF.

 EDIT: I've managed to work out how to allow comments from anyone, not just other Blogger/gmail users, so it should work now!

Training Post 9 - Why isn't it September 18th yet?

I've just returned from my Sunday run, which this week was 6.8 miles, and took 1 hour, 7 minutes and 54 seconds. It should have been 7.1 miles, if I'd stuck to the pre-planned route, but I wimped out on the home straight and took a shorter route (I was tired! Plus I wasn't in the mood for running up St. George's Terrace, which is probably chocka with pyjama-clad rahs going to Tesco at this time on Sunday). But considering last week I had a 5 minute break in the middle of my run, and this week I didn't, AND I managed to go further, I don't think it went too badly.

Still got MP3 player issues, sadly. This time I managed 4 miles before it stopped working. Maybe it just doesn't like running (a bit like me then...). And I still haven't found my sock-armband; to be fair, I haven't exactly dedicated a lot of time to searching for it. It may turn up, it may not. The MP3 player cutting out is a bit more of an issue though. Not that I can't run without it, it's just that it makes things far more pleasant. Maybe I should get a really cheap, small one which has just enough memory to store a couple of hours worth of music. Any ideas?

Right now I almost wish that the race could be next weekend - not because I'm fully prepared for it, no chance, but because I don't relish the idea of spending the next few Sundays going for runs that get longer and longer. I would quite like it to be over as soon as possible (I gave up on the idea that I enjoy running, or could ever enjoy running, a long time ago).

Cartoon time!

Training Post 8 - Short run, new t-shirt

My plan at the minute is to do a long run (over 6 miles) at the weekend, and a shorter run midweek. So last night I went for a 3 mile run around Jesmond. I know the area fairly well (i.e. layout, shortcuts etc.), but not in terms of distances. So before I went for my jog, I planned my route using MapMyRun, which I've mentioned in a previous post. It went ok - I managed to do it in around 25 minutes, with a couple of very short stops. Wasn't anticipating the steep hill halfway round though! Will remember that one next week...

In other news, I've received my race top from the CF Trust! Ta da!

Thanks for the song recommendations, keep them coming!

Training Post 7 - Running to Rihanna

So, as promised, my current training playlist:

Rihanna - S&M (also known as 'Come On', but I listen to the filthy version...)
Alexis Jordan - Good Girl
Rihanna - The Only Girl In The World
Lady Gaga feat. Beyonce - Telephone
David Guetta feat. Rihanna - Who's That Chick?
JLS - Eyes Wide Shut
Katy Perry - Firework

also on the list:

Chicane feat. Bryan Adams - Don't Give Up
Les Cox (sportifs) - John E Millais
Delphic - Counterpoint

Before some of you scoff and look away in disgust, I have to justify why I listen to JLS, Rihanna et. al whilst running. I've been going to the gym for some time now. In the early days, around Christmas last year, the TVs at the gym were mainly showing music video channels instead of the news/Frasier/Daybreak which were normally on. They also have the radio on at the gym - if not Radio 1, then some local station. So I'd end up hearing a song like 'The Only Girl In The World' at least once per gym visit. And going to the gym three times a week meant that I'd hear these songs a lot, but only when exercising. Therefore, I've come to associate pop music of this ilk with exercise, and therefore, when I'm running, it's one of the things that can keep me going. Also, Rihanna does have a fair few catchy songs, you have to admit....

Of course, you could argue that I could take my MP3 player to the gym, listen to whatever I want and build up new associations. But I've tried that. The sort of music I like listening to doesn't really have the beat required to keep me running (I would love to hear whether anyone can run to post-rock or the contrapuntal madness that is Field Music!). I've also tried listening to 90s dance classics, but 2 Unlimited's 'No Limit'' just made me laugh. So I need some help. My running playlist isn't long enough anymore. I could add some more pop (because, since Christmas, a lot more pop has happened), but I need a bit of variation, and to retain my (barely existent) street cred. So, suggestions please!*


*I've heard that it's hard to comment on this blog if you don't have a specific email address or something. So suggestions via Twitter/Facebook/email would also be gratefully received!

Training Post 6 - Who'd've thunk it?

So, today I've already learnt a couple of things (and it's only just past midday!)

1 - Apparently I can run 6 miles. Who knew?!
2 - I can run 6 miles in an hour! (which I find really shocking)
3 - I don't necessarily need music to do so - my MP3 player mysteriously broke around the 2 mile mark
4 - My knees and left leg aren't big fans of me running 6 miles...
5 - After 10 minutes of running, my face is a far deeper shade of pink than my running top
6 - Uphill is not much fun (but I think I knew that anyway)

I haven't been for a run in around 3 weeks, partly due to moving house, partly because I'm lazy and I hate running. Earlier this week I came up with the plan of running up to the old house (roughly 3 miles away from the new house), taking the meter readings and then running back home via the same route. Running there was hard; more or less uphill all the way, bright sunshine, and a fairly brisk headwind. I had to stop a few times on the way there, for around 30 seconds each time, just to get my breath back. And then my MP3 player stopped working, so I spent about a minute fiddling with that to try and get it to work again. But I managed to run it in just less than 30 minutes. After a quick drink (thanks Tommy!) and a short rest, I took the meter readings and headed back out again. The run back was a lot easier; downhill, a bit cooler (it even started raining when I was about 3 minutes away from home) and the wind was behind me this time. It took just over 25 minutes, without any stops. The only problem was that various leg areas started to hurt near the end, which was more of an issue than being tired. I've done my stretches, so hopefully my legs won't be too sore tomorrow. I'll try and work out what's wrong with my MP3 player, though it'll probably something as simple as charging it up again. I also need to find my armband, since it's gone missing in the house move. Today I used Tim's sweatband instead to hold my MP3 player in place, which wasn't quite as good, but still effective.

In my next post I'll be revealing my current running playlist, and requesting some recommendations!

Training Post 5 - Two months to go

This is a cartoon I drew in Paint a few weeks ago, to properly communicate my dismay at my post-holiday lack of fitness:

 

Now it's two weeks later, and things aren't so dire. Today I ran for over 30 minutes, changing my route slightly from my normal one, and managing nearly 4 miles (3.72 miles, to be exact). I think if I had allowed myself a short break, say a few minutes of walking, then I might have been able to go further. But for now, I'm pretty happy with how far I can run. I just don't want to accept that, in two months time, I will have to run an extra 9 miles!

Training Post 4 - Am I starting to like running?

Just a quick update, since I haven't posted in a while. I have to admit that I haven't been for a run in while either, mainly due to being ill, busy and lazy (at least I'm honest!). So I went out for a run this morning, and did something a bit different to my usual run around the block - I ran to the lab, did some lab work, then ran back. I quite enjoyed the run there (perhaps because it's all downhill?), but the run back was a bit of a slog. I also ended up running further than I should have done due to getting confused by pedestrian crossings...but I managed to push myself to run the last bit home even though I was knackered. I still don't class myself as a hardcore runner or even a casual jogger, but at least it's stopped feeling like a chore.

Cystic Fibrosis Post 2 - Inheritance and Mutations

As mentioned in my previous post, cystic fibrosis is a genetically linked disorder. The condition is inherited in an autosomal recessive pattern, which means that in order to inherit the disease, two mutated copies of the gene must be present (in contrast to autosomal dominant disorders, in which only a single copy of the mutant gene is required to result in the disease – see Huntington's disease for an example) . If only one mutated copy is inherited, then the person is unaffected, but becomes a carrier. If two carriers have children together, then there is a one in four chance of each child having the disease. This can possibly be described better with a diagram (taken from the CF Trust website):

The mutation in question occurs in the cystic fibrosis transmembrane conductance regulator (CFTR) gene. The CFTR gene is found on Chromosome 7, is 230,000 base pairs long and encodes a protein which is 1,480 amino acids long. There are over 1,500 mutations which can occur to cause the disorder – the most common being ∆F508, which occurs in around two-thirds of CF cases (66-70%) worldwide. The ∆F508 mutation results in abnormal folding of the protein it encodes - an ion channel – leading to its rapid degradation. Rapid degradation of CFTR, along with other protein faults caused by alternative mutations, result in the symptoms of CF due to the loss functioning CFTR. In my next science post, I will explore how CFTR works normally, and how abnormally functioning CFTR in CF sufferers causes the symptoms associated with the disorder. 

Also, it's Cystic Fibrosis Week! Check out the link for fundraising events and related good things.

And a brief training update - I've increased my running now to 5 min run/1 min walk over 23 mins, which is going ok, but unfortunately I've got a bit of a thigh strain. Hopefully it'll get better soon!

Cystic Fibrosis Post 1 - Introduction to CF

In a break from the usual training posts, today I bring you a brief bit of SCIENCE. Since I will be running the Great North Run in order to raise money for the Cystic Fibrosis Trust, I thought I'd introduce the disease and the current treatments available.

Many will already be aware that cystic fibrosis is a genetic disorder – that is, a condition that is due to a hereditary mutation. Some may also be aware of the symptoms and difficulties of living with CF, all of which stem back to a mutation in one gene encoding an important salt channel, the cystic fibrosis transmembrane conductance regulator (CFTR) protein. The name ‘cystic fibrosis’ refers to cyst formation and fibrosis (scarring), which are characteristic symptoms of the disease. Other symptoms include breathing difficulties, problems with digestion and fertility, and deficient insulin production (in older patients), all due to the presence of the faulty CFTR protein, and it is these which lead to the life-shortening effects of CF.

CF is a recessive genetic disease, which means that in order to inherit the disease, both parents must be carriers of the faulty CFTR gene. Each child born to carriers of the faulty gene has a 1 in 4 chance of having CF. There is a 2 in 4 chance that the child will be a carrier of the faulty gene, and a 1 in 4 chance that the child will not carrying the faulty gene at all.

Treatment currently consists of a combination of physiotherapy (to help loosen and clear sticky mucus from the lungs), exercise, medication (such as Bronchodilator drugs and steroids) and a suitable diet. The use of gene therapy is also being investigated to target the inherited genetic defect, rather than the symptoms of the disease.

I’ll be revisiting some of the topics I’ve mentioned in this post in the future, to take a more in-depth look at the science behind the disease, and the future of gene therapy. But for now, have some statistics…

Stats: 

• Cystic fibrosis affects over 9,000 people in the UK (1 in every 2,500 births)
• Worldwide, there are between 70,000 and 100,000 CF sufferers
• Roughly 1 in 25 people in the UK are carriers of the faulty CFTR gene
• The average life expectancy for CF sufferers is around 38 years, but is dependent on access to healthcare and efficacy of treatments.

For more statistics and information, follow these links:

• Cystic Fibrosis Trust FAQs
• Genetics Home Reference
• NHS Website

Training Post 3 - Make do and mend

How to make an MP3 player armband

Step 1: Find an old sock (preferably one that's lost its partner. There's no point in breaking up a happy sock pairing on a whim, that would be a little brutal)

Step 2: Locate some sewing equipment. Minimum requirements - needle, scissors, thread

Step 3: Using scissors, snip the end off the sock

Step 4: Fold the sock inside out to give a double layered sock-tube

Step 5: Fold back the elasticated cuff and pin into place (leaving a gap big enough for the MP3 player pocket)

Step 6: Sew up whilst watching MasterChef (note: MasterChef is optional)

Step 7: Try on with MP3 player in place to make sure that the armband is not too tight

Step 8: Decorate according to personal taste

Step 9: Make training playlist (see below)

Step 10: Go for an energetic run, propelled along by music power


Training Playlist (Provisional)
Adamski & Seal - Killer Good, if a little slow
All American Rejects - Move Along Beat not good enough
Outkast - Hey Ya! Alright. Especially the 'shake it!' bit
Andrew Bird - Fake Pallindromes
Baby D - Let Me Be Your Fantasy
Badly Drawn Boy - Once Around The Block
Bat For Lashes - Prescilla
Battles - Atlas Odd tempo
Beastie Boys - Intergalactic Good!
Belle & Sebastian - The Boy With The Arab Strap
Beyonce - Crazy In Love
Bloc Party - Talons
Bloc Party - Banquet Good!
Broken Social Scene - Forced To Love
Bruce Springsteen - Dancing In The Dark Good!
Ce Ce Peniston - Finally
The Cribs - Direction Odd tempo
The Cribs - Hey Scenesters!
Crystal Castles - Celestica
CSS - Let's Make Love & Listen To Death From Above
Curtis Mayfield - Move On Up Very good!
Dario G - Sunchyme
DARTZ! - Once, Twice, Again
Doves - Pounding Very good!
Eagle Eye Cherry - Save Tonight
Elastica - Waking Up
Eurythmics - Sweet Dreams Alright, but a bit strange...
Fine Young Cannibals - Johnny Come Home
Florence & The Machine - Dog Days Are Over
Frank Turner - Reasons Not To Be An Idiot
Franz Ferdinand - Outsiders
Friendly Fires - Paris
Girls Aloud - Can't Speak French Alright, but not brilliant
The Gossip - Standing In The Way Of Control
Grace - Not Over Yet Very good!
Hot Chip - And I Was A Boy From School A bit too dull, sadly
Human League - Don't You Want Me Fun!
Idlewild - When I Argue I See Shapes
Interpol - Slow Hands
The Jam - That's Entertainment Too slow!
Jefferson Airplane - Somebody To Love
Jimmy Eat World - The Middle
Joy Division - Transmission
Klaxons - Golden Skans
Kubichek! - Outwards Excellent
LCD Soundsystem - All My Friends
Les Cox (sportifs) - John E Millais PERFECT!
Livin' Joy - Don't Stop Moving
Madison Avenue - Don't Call Me Baby
Michael Jackson - Billie Jean
Moby - Go Good!
Muse - Map Of The Problematique Good
New Order - Blue Monday
New Order - True Faith
New Order - World In Motion
New Radicals - You Get What You Give Not great
Robert Miles - Children
Robyn - With Every Heartbeat Good!
Rui Da Silva - Touch Me
Shakira - She Wolf
Shed 7 - Disco Down
Shout Out Louds - Very Loud
Sleeper - Sale Of The Century
Spandau Ballet - Chant No. 1 (I Don't Need This Pressure On)
Sparklehorse - Piano Fire
The Spinto Band - Oh Mandy
Spoiler Boy & Art Brut - My Sharona Formed A Band Good! (link = The Knack original)
Stonebridge & Therese - Put 'Em High
Sugababes - Push The Button
Tears For Fears - Everybody Wants To Rule The World
Tom Vek - I Ain't Saying My Goodbyes
Tom Vek - Nothing But Green Lights
We Are Scientists - This Scene Is Dead Good

Update - I went for a run today, using my new MP3 armbandsock for the first time, and it worked really well! I'll keep updating the above playlist as I go along. Hopefully I won't find that too many of the songs are rubbish...

Also, I'm hoping that my next post will be science/CF related. Which relies on me doing a bit of reading, but watch this space!

Training Post 2 - MapMyRUN

Just a quick post today - I did indeed increase my running time to 2 minutes run + 1 minute walk when I went for a jog last night. It was tough, as I imagined it would be, but I ran (well, ran and walked) over 2 miles, which I thought was pretty impressive for someone who doesn't run for the sheer fun of it. The hardest part was when I encountered even the smallest upwards incline in the terrain - tiring work! Nevertheless, I hope as I carry on with the training, my legs will feel less stubbornly heavy by the end of the run. I'm also hoping that when I figure out how to securely strap my MP3 player securely to my arm, I can run to music, because listening to my own thoughts is getting a tad dull.


I should probably mention what the title of this post refers to; today Eva* directed me towards a handy website that allows you to, basically, map your run (or walk/bike ride/hike). It uses Google Maps to calculate how far you've travelled, which is pretty nifty. This is how I know that I travelled over 2 miles. It's a simple idea, but brilliant.


*I may end up mentioning Eva a lot. She may start charging me royalties...

Training Post 1 - Track Record

It's fair to say that I'm not much of a runner, or indeed a natural athlete, as my record of coming second to last in the 1500m every Sports Day attests to. My only saving grace is that I am better over long distances than sprinting, and thankfully my fitness is pretty high after being a regular at the gym. It still doesn't mean that a half marathon is going to be a breeze though. So, in order to help me run to South Shields (which, right now, seems so very very far away!), I've enlisted the help of a running programme and good old shopping:

Running programme - kindly supplied by Eva

(I should take this opportunity to mention that I wouldn't be doing the GNR if it weren't for Eva's enthusiasm and powers of persuasion!)

Week 1 - Run 1min, walk 1min (total of 20min)
Week 2 - Run 2min, walk 1min (total of 20min)
Week 3 - Run 3min, walk 1min (total of 20min)
Week 4 - Run 5min, walk 1min (total of 23min)
Week 5 - Run 8min, walk 1min (total of 26min)
Week 6 - Run 12min, walk 1min (total of 25min)
Week 7 - Run 15min, walk 1min (total of 31min)
Week 8 - Run 30min

Which looks fairly easy? I'm on Week 1 currently, which has been fine. I think the next run I go for, I'll attempt the 2min/1min strategy. Most noticeable so far has been the fact that jogging uses different muscles to those I normally use when I go to the gym. Fortunately there have not been any twinges or aches yet, apart from the very first run I went on, which lead to aching shins for a week...probably due to not wearing the right trainers, which leads me smoothly onto...


Running gear

I think the most significant step so far in my training has been buying a proper pair of running shoes. These are the trainers I wear to the gym. They're roughly 7 years old, and the label 'trainers' can only be used in the loosest of senses:

And here are my lovely new running shoes!

They're Asics, and they have supportive padding to prevent over-pronation. The difference they made was, to put mildly, astonishing. They also contain gel cushioning, which make them incredibly comfortable and reduce the impact on my shins.

Other important purchases include a breathable running top, a pair of shorts (ready for the summer months), some special running socks, a new sports bra, and an all important retro-90's stopwatch...

 

My next task is to create an armband to hold my MP3 player in place. It'll probably involve a sock...

Setting the scene

So, the gist of the story is:

1. I have a place for the Great North Run on Sunday 18th September 2011
2. I'll be running as part of the Cystic Fibrosis Trust team
3. I need to raise a minimum of £340 in order to race

And in an effort to spur myself on, and keep friends and relatives in far off places up to date with how I'm doing (if they're interested!) I thought I'd blog about the entire experience - the trials and tribulations of training for a half marathon, my fund-raising efforts and how successful they are, and also about cystic fibrosis, current therapies and the work of the CF Trust. On occasion I may wander off course (both in the blogging and literal sense), but hopefully you'll stick with me, and even more importantly, donate some money towards a fantastic cause.