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!