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.