Attack of the blehs: Training for the Wellington Round the Bays 2012

Happy new year and welcome to 2012! I’m guessing there were lots of new year’s resolutions to take up running made on January 1st because there seem to be more runners out and about than there were before Christmas. A few months ago I made my resolution to take part in the Wellington Round the Bays 2012 and so far the training’s been going well. I’m beginning to wonder what sort of time I can do it in. Maybe two hours? Apparently that was the average time for last year’s race (the winner finished in 72 minutes!). I also wondered if I was going to get through the whole period of training without falling ill, and it turns out that the blehs finally caught up with me last week, partly through my own fault.

Despite the blehs there have been a couple of really good experiences over the last two weeks. In my last post I set myself the target of a 10km run and I managed that no problem. On the day the weather happened to be sunny but cool, and I was well rested from being on a morning shift (I am always early to bed when I have mornings). It felt like a long way – 55 minutes running – but I guess at that time I was totally on form and it was no trouble. The waterfront is an awesome place to run and the flat terrain makes a welcome change from my usual hilly runs around Johnsonville. No shin pain at all either!

The other high point was something I really wasn’t expecting. I was planning to hit the treadmill one evening, but it broke down (in a puff of smoke) just as I was getting going. Feeling rather frustrated and still up for a run I decided to head out to do 6km around J’Ville instead, just as it was starting to get dark. I was also part way through listening to a new mix by Ancient Methods and wanted to keep listening, so I took my mp3 player along. If you don’t know Ancient Methods they’re a Berlin-based techno outfit that have forged a very heavy, visceral and emotive sound which they describe as “pitch black techno war funk”. It’s the sound of medieval armies throwing themselves into battle, capturing all the panic, fear, fury and elation. Invigorating stuff. And running around in the dark felt like just the right thing to do while listening to it. Years ago I might have been jumping up and down at the House of God in Birmingham to music like this. Now, I get the physical kick of running. I got home after a sprint (!) up the hill absolutely high and energised, shot through with excitement. My partner recalls I looked “jubilant”. It felt like a total mind-body experience: running my arse off to intense, visceral techno. Exhilarating, almost cosmic. Try it!

After that I made the mistake of heading out running three days in a row, including between night shifts when I was actually in need of rest (there was some bad weather on the way, so I thought I would squeeze in just one more run). Then I made the mistake of staying up late the next night when I should have gone to bed and BAM, my throat swelled up and I started feeling really bleh. Not exactly sure what I got – I’ve had it before when I’ve been run down. Lethargic, headachey, a swollen throat, over-tired. Basically feeling worn out and being forced to rest the whole time. So instead of thinking about when I could try for a 12km run, I overdid it and was left wondering when I would get back to training at all. Almighty bleh.

I took it easy, didn’t go running, went to bed early etc and thankfully it went away after a few days. All in all I had 4 days off training, though it feels like longer. I had built up a lot of enthusiasm and motivation before I got sick and that took a hit too. Today I was feeling better and had a good opportunity to go out running, but I found myself making excuses not to go out! It was drizzling a bit. I was still a bit tired. I could do some weeding instead (weeding?!). Happily I didn’t fall for it – I pulled on my running shoes, did some stretches and shot out the door. I did my usual 5km loop run and finished it okay, although I was hot and tired and slow. I’m getting back on track, but I probably need a couple more runs til I’m back to where I was (10km, on a high!). My next milestone is 12km. So my aim is to complete a 12km run by the end of next week (Sat 21st January).

After that it’s only about 5 weeks to the big day! I can’t wait.

Musicwise, I can’t help but share that Ancient Methods mix with you. It’s intense, stygian techno but also truly beautiful and inspiring. Hope you get the same kick out of it that I did. The mix was recorded specially for the Mnml ssgs blog. Here’s what they had to say about it:

“Occasionally a mix comes along which re-defines what you think is possible within a style of music. In my view, what you are about to hear is that mix for techno in 2011. It makes almost everything ‘techno’ I’ve heard this year sound a bit lame, emaciated, and rote. It’s many times more powerful than their previous mixes for us … It’s also more subtle: this mix totally hammers, but it never pummels or resorts to ‘bangin’ it out’. There’s a beauty in the power.”

Ancient Methods – Some Strings Attached (Ssg special)

64 mins. 320kbps MP3 (148 MB)

Click here to download

Full info, and online listening link on the Mnml ssgs blog

Tracklist

•    Reformed Faction – Hollerei (Soleilmoon)
•    Northern Structures – Powertools (Sonic Groove)
•    Gigi Galaxy – Interview with an alien (Teknotika vs. Eye Q UK edit)
•    Orphx vs. Ancient Methods – unreleased
•    Pan Sonic – Lähetys/Transmission (Blast First Petite)
•    NHK – Entire Set (Raster-Noton)
•    Sawf – Zelo Radial Rmx (Perc Trax)
•    Karl O’Connor & Peter Sutton – Under Skin (Tresor)
•    Silent Servant – El Mar Svreca Remix Two (Semantica)
•    Carl Michael von Hausswolff – The North is protected (Sähkö)
•    Edge of Motion – Del Motimiento (Djax Up)
•    Monolith – Tribal Globe (Daft)
•    Waldteufel – Das wilde Heer vom Hörselberg (Percht)
•    Space DJ’s – Statistical Mechanics (Perc Trax)
•    Robert Hood – Minus (Tresor)
•    Mike Parker – Untitled (Geophone)
•    Instincts – The Mystery Visions track 2 (Cyclic Law)
•    Ugandan Methods – unreleased
•    Frown – Untitled (Clip)
•    Trans Am – I’m coming down (Thrill Jockey)
•    Go Hiyama – Quibble (HueHelix)
•    Regis – Blinding Horses (Blackest Ever Black)
•    Makai – Beneath the mask (Prescription)
•    Rory St. John – Noughtsmith (Singularity)
•    Back Pack Poets – Objective G (Electric Deluxe)
•    Siamgda – Andrumeda/Caravan Celebration Loop (Mind Plug)
•    Surgeon – Radiance (Dynamic Tension)
•    Mordant Music – Symptoms (Mordant Music)
•    Forward Strategy Group – Code 02 (Perc Trax)
•    Hecate & Kareem – Medusal (Zhark)
•    Steve Stoll – Machine Riot (Earwiggle)
•    Death in June/Iesope Drift – Fields/People Drift Loop (Leprosy Discs/E-Com)

Pitfalls and peaks: Training for the Wellington Round the Bays 2012

The last couple of weeks have seen some real ups and downs, but mostly ups. We had a long spell of calm, dry weather here in Wellington which was perfect for the Christmas holidays (and getting a trampoline up in the back garden), but I found it a bit too hot at times for running. Night shifts and the Christmas blowout also took their toll. But the good news – I managed my first 7km as planned and that was no problem. I also shaved some time off my regular 5km Johnsonville loop run, improving my pace to just under 5 minutes per kilometre.

The downs were a couple of runs where I had to give up and walk because I was too tired and hot, or just feeling too fat from overindulging on the Christmas pud. I don’t like having to admit defeat but I guess I didn’t think through those particular training sessions very well. Between night shifts is not really a good time to attempt your first 8km, and neither is Boxing Day morning, especially when it’s blisteringly hot! There was also an attempt at a run around Churton Park, but the hills killed me. Churton Park is like an endless Escher staircase with hills that only go up! I wanted to reach my 8km milestone by Christmas but didn’t quite make it in time.

I still wasn’t feeling the best when I set off to do 8km on the waterfront on Tuesday. It was the day after my Boxing Day debacle, and my third attempt at 8km. As soon as I got underway I realised I was still tired and stiff and wondered if I was going to make it. However, it was a cool morning and that helped a lot. I think a lot of people must have got running shoes for Christmas because there were loads of people out on the waterfront. I ran from Te Papa to the Niwa offices on Evans Bay Parade (4km) then back again, feeling stiff the whole time but absolutely determined not to give up. I finished on the bridge at Waitangi Park, red-faced, sweaty but very happy; my 8km milestone reached.

My shins hurt quite a bit when I finally made it back, although that eased after about 30 minutes. The shin pain has come and gone over the last couple of weeks. Mostly there’s been very little pain, but sometimes the shooting pains of shin splints have come back. I make a big effort to stay well hydrated so I don’t think dehydration is the issue. I also do stretches before every run. I think it’s to do with not getting enough rest (like after night shifts). I strain my muscles after a run, then don’t rest, then strain them some more the next time I run and then they hurt. I don’t so much need a training programme as a sleep programme.

So, only two months to go now! What next? I feel like I’ve reached a stage where it would be easy to cruise – to keep doing 5km or 7km runs and feel rather pleased with myself, but not progress much. If I’m ever going to be able to run 21km I need to keep pushing myself, and to be honest that’s the exciting bit anyway. It feels real good to do my 5km in a new best time, or to stretch out my long run by another kilometre. Over the next few weeks I aim to run 5 times a week, and the next milestone that presents itself is obviously 10km. I feel like I’m ready for it, but finding the opportunity to do it with the weather recently turning to crap is a different matter! The other limiting factor is getting enough sleep. But anyway, my next goal is to run 10km by the end of next week, 7^th Jan.

Haven’t really been listening to much music while running, but I thought I’d mention this LWE podcast by Legowelt. It’s one of the best things I’ve heard lately. Legowelt aka Danny Wolfers is a Dutch producer of electronic music (techno, house, electro, ambient, soundtracks, you name it) associated with the Bunker/Clone/Creme Organisation crew. His recent Poverties Paradise EP on Echovolt records is among one of his best, although his endlessly creative musical odyssey stretches all the way back to the 90s. This podcast is a fantastic window onto an alternative universe of soulful, Chi-style house and techno.

Merry seasons greetings and a happy new year to all. See you in 2012

Legowelt – LWE Podcast 106

Recorded December 2011

Click here to listen/download from Soundcloud

Music by Trackman, Omar S, Hieroglyphic Being, Legowelt, Jon DaSilva, Bnjmn, Armando. Full info/tracklist here, including an interview with Danny Wolfers himself.

Milestones and mixes: Training for the Wellington Round The Bays 2012

I think I’m finally starting to feel like a runner, not just someone pretending to be a runner. It’s pretty much the first time in my life that I’ve felt committed to a sport. A few weeks ago I set myself the target of being able to run 5km comfortably by Sun Dec 4th. I’m happy to say I’ve got that milestone under my belt. The 5.5km Johnsonville loop is my standard training run now and I’ve done it many times. It was only a few weeks ago that I was unable to run the whole distance, but by staying well hydrated and with some good new shoes I’m running it in under 28 minutes now, including a little sprint at the end. The shin splints are completely gone too, thank heavens! One time last week I had to resort to the treadmill because of rain and that was a boring, unpleasant experience. The difference in running style made my legs ache and it was very dull, even with music to listen to. Give me fresh air and winding roads over the whine of a treadmill any day!

So having got myself into condition, and with less than 12 weeks to go, I figure it’s time to start increasing the amount of training I do. Most of the training schedules I’ve looked at recommend doing one long run a week, and slowly increasing the length of that long run over time (by about 10% a week), so that’s my plan for the coming weeks. I’m up to 6km so far and that wasn’t any harder than my usual loop run. I’m aiming to do 7km this Friday and if that goes okay then 8km the following week. The wonderful MapMyRun website is really coming into its own here, making it easy to figure out new routes with exactly the distance I want. I’ll carry on doing my usual J’Ville loop run on the other days I go running, and push it a bit to try and keep improving my times.

At the moment my vague schedule involves running 3 or 4 times a week (roughly every other day), plus swimming once or twice a week too. It’s a vague schedule because it has to fit around shift work and small children, neither of which leave a great deal of spare time. Night shifts are turning out to be a real drag. Missing lots of sleep means that it takes longer to recover from training, and I’m seriously down on energy for a day or two afterwards. Ho hum. There’s no way to avoid it though, I just need to plan around it. Caffeine is something I avoid before running though, despite being tired. It’s natual to reach for the coffee pot when in need of a boost, but I’ve found it makes me feel weird and buzzed out and then prematurely tired when out when I go running, not to mention worsening the dehydration.

My next milestone? I’d like to get 8km under my belt by Christmas. There’s still some fuel in the tank at the end of my regular runs, so I reckon this is doable. One thing I still need to learn is how to stay hydrated over longer runs. The half hour runs I’ve been doing so far haven’t been long enough to need a drink half way through, but if I’m on the go for an hour or more I’m going to need to re-hydrate. What’s the best thing to do? Carry a bottle in a backpack? Go home halfway through then go out again? Hide bottles of water at strategic places along the route? As a complete noob I’m keen to hear suggestions. Oh, I also found out that I was one of the first 500 to register for the Round the Bays 2012 so I get some free socks and a towel. Woo!

Musicwise, here’s a mix to knock your socks off. Laica (aka Dave Fleet) is a Dj/producer with a regular show on Future Music radio called the Numbers Broadcast (and yes there’s more to it than just reading out lists of numbers, although that would be kinda trippy). This one really blew me away. It effortlessly drifts between deep techno, not so deep techno, “gothno” and electronica with a shoegazy, fuzzy feel to the whole thing. I love music that feels evocative and gets the imagination going. This mix is like closing your eyes and watching a vivid daydream unfold. You might want to keep your eyes open if you’re out running with it on though! Perfect, interesting soundtrack for a long trip.

Laica – Numbers Broadcast #8

Recorded on Future Music radio 14th Nov 2011

Click here to listen on Mixcloud

Full tracklist is available on MixCloud. Music by Andy Stott, Xhin, Falty DL, Cristian Vogel, Sweet Exorcist, Planetary Assault Systems, Surgeon, Black Dog, The Knife, Andrea Parker, Sawf, Martyn,Winterlight, Port Royal and more.

In Deep #035 (30th Nov 2011)

This week’s show has a freewheeling, eclectic feel to it, starting off spaced out and abstract and gradually warming up. There’s new music from Kez Ym, Moomin, Deep Space Orchestra, Boris Werner and John Shima amongst others, plus some golden age tech house from Circulation.

I’m happy to say I’ve had a run of discovering lots of great music recently. “En Livfull Skildring” by Joel Alter and Henrik Jonsson is an evocative, space age slice of tech house which I came across on a Shinohara Heavy Industries podcast and fell in love with straight away. The superb Napalm Enema records hits the right notes again with “Superstar Cosmic Traveller Acid” by Acid Elf, while “The Road to Kefalos” by Noraj Cue is sun fuelled, rolling tech house to perfection.

However pick of the week comes all the way from Alpha Centauri, with some beautiful, low slung, Chi style deep house from Takeshi Kouzuki. “Nothing Sunny” sounds like the soundtrack for a chilled out day on a planet with two suns and green skies, with a freeform, airy feel that conjures up Larry Heard and Jamal Moss.

Thanks everyone who tuned in on Future Music radio for the live broadcast! Despite the picture there’s actually nothing remotely Christmassy or seasonal about this mix, just lots of great house music. Hope it puts a smile on your face. Back with more soon..

Olaf Quintessa – In Deep #035
Recorded live on Future Music radio, 30th Nov 2011

125 mins. 192 kbps MP3 (172 MB).

Click here to download

Tracklist
1. Takeshi Kouzuki – Nothing Sunny
2. Moomin – Neither One
3. Marcello Napoletano – The Land of the Groove
4. Deep Space Orchestra – Vanishing Point (Marcello Napoletano House Mix)
5. Fog – Criminel D’amour
6. Moomin – Watermelon
7. Kez Ym – Alley Of Mind
8. Marco Bernardi – Innocense of Pleasure
9. Deep Space Orchestra – Ghetto Science Institute (Neville Watson Remix)
10. Takeshi Kouzuki – Place Is A Machine
11. Joel Alter, Henrik Jonsson – En Livfull Skildring
12. Subb-an, Anomaly Jones – Positive Expression (Dub Mix)
13. Legowelt – Transmissions from Earth 2011
14. Lone – Cobra
15. Teflon Dons – L.O.V.E.
16. Kez Ym – Rusty Parade
17. Move D, Benjamin Brunn – New Horizon
18. Acid Elf – Superstar Cosmic Traveller Acid
19. The Mafia Sauce Killers – Light
20. John Shima – Boundries
21. Eddi Shkiper – Dream Logic
22. Boris Werner – How Far Can I Go
23. Juju, Jordash – Bleached Roots
24. Noraj Cue – The Road To Kefalos
25. Tony Lionni – Found A Place
26. Circulation – White
27. Craylo – Define By Light

Picture credit:
ZombiePopcorn Dark Magic Winter, Second Life