However, I’ve done a screenshot as follows:-

The first few miles were extremely painful and my legs locked up tight.  I had to stop and walk a couple of times (only for about 10 secs) to try and relieve the pain.  At least it didn’t make much of a difference on my average pace.  Even at my slowest, my average pace for any split/lap was under the average pace of 12:29 min/mile that the training plan called for.

Overall average pace of 11:00 min/mile was okay I guess.  I mean, I’m happy with it and the run overall (except for first few miles) felt good.

This coming week I’ll need to put more of an emphasis on the cross training on the off/rest days to work on my overall fitness.

Non-running stuff?  This blog is doing very well and the “best running blogs” page is still seeing quite a lot of traffic according to my statistics.  Also, my adding a proper directory has made things so much easier as people can add their own blogs/sites without me having to go and edit some html code.

PS – In case you’re wondering about the laps/splits above, there are 15 because my garmin still shows me km.

Related posts:

1. Week 3 Done, 9 to go!
2. Week 1 Done, 11 to go!
3. Week 4 Done, 8 to go!

Tuesday

Called for 3 mile easy run at a 12:29 min/mile pace.  I did 3.10 miles at a 10:14 min/mile pace.

Thursday

Called for a 3 mile tempo run with a 1 mile warm-up and 1 mile cool-down.  I managed 1 mile warm-up at 11:00 min/mile with 3 mile tempo run at 09:01 min/mile and the 1 mile cool-down at 10:33 min/mile.

Sunday

Called for long run of 8 miles at 12:29 min/mile pace.  I managed 8.01 miles at a 10:12 min/mile pace.

Overall, that’s a pretty good week, even though I didn’t get in the cross training I wanted/needed to on the days in between.  Well, I guess that means more of an effort is needed on that front this week!

As for non-running related matters… I’ve made the decision to get rid of my windows based laptop.  Since I’ve had my macbook pro I haven’t needed to use the other laptop for anything at all.  I can see any reason to keep it so I’ve sold it to a work colleague.

I’ve had a nice weekend and spent a few hours yesterday at the Crowthorne Carnival (http://www.crowthornecarnival.co.uk/) with my son and mother-in-law (mummy was at work).  It was a pretty good afternoon and the parade was… interesting.  The floats were what you would expect for a small village parade, however one of them was a bit odd.

Pole dancing?  In a parade?  On a moving flatbed?  With everyone dressed like they’re out of Grease!

I must admit, she was pretty agile though… lol.

So, there you have it.  Pole dancing!

Tomorrow I’ll be attempting to get up early, go to the gym and do some cross-training and weights.  Will it happen?  Who knows!  Place your bets…

Related posts:

1. Week 2 Done, 10 to go!
2. Week 3 Done, 9 to go!
3. Week 4 Done, 8 to go!

We all run marathons and participate in charity runs but do we ever think about making a statement?

There are many promotional products out there that can help you tailor and personalise your whole image so that you can stand out and be remembered.

Printed T shirts

Choose a plain tee and have your very own personal message printed on it, company logo or even your own cheeky smile. These t shirts are a great way of making sure you get noticed and stand out when taking part in a charity event. You can usually choose from various colours and different styles, like a crew or v neck. There are also feminine styles available like cropped T’s and vests, so you can still be sporty but stylish. Maybe the words ‘I run because I’m worth it’?

Bottled water

Water is essential and if the temperature keeps rising, yo’u will definitely need to drink plenty of fluids. You may prefer to stick to brands like Evian or Buxton, but why not go for something a little different and create your own personalised water bottle. You can create your own design and unique branding. Bottles are usually available in screw top or practical sports caps, you can order in bulk so that all of your team has a bottle and a few extras to hand out to reserves and supporting mascots.

Baseball Caps

The last thing you want to be faced with after a long run is sun stroke and with the summer weather rising to temperatures of around 30ºc you may want to be prepared with a promotional baseball cap. Try and avoid sun stroke by wearing plenty of sun cream and a protecting your head with a baseball cap. You can personalise a cap with your own name or company name and chose a team colour which establishes you.

Sports towels

Running long distance can encourage high sweat levels and a towel is a handy comfort. Your small towels can be personalised with your very own team emblem or motto. This way you can advertise your company or promote a certain club or charity you are supporting whilst you run. Personalised towels are reasonably priced and people will rarely throw a towel away after an event. This is one promotional product that will come in handy time and time again, after it has been washed obviously!

Campaign ribbons

If you are running on behalf of an organisation or charity that you feel strongly about, help to raise awareness by asking your members of staff to wear a silk ribbon. The ribbons can usually be bought in a variety of colours so you can chose the one that stands out, giving your team unity through a branded colour!

For more information, visit:  http://www.argonpromo.co.uk/

Note:  This was a guest post by E. Smith and does not represent the thoughts of The Virtual Runner.  The Virtual Runner is not linked to Argon Promotions in any way and does not receive any remuneration from them.

Related posts:

1. Redundant
2. Happenings & Training
3. Water Bottle Cancer

A link to the forum is now at the top of this blog and a link to this blog is on the forum.

Basically, I’d love it if the forum grew to something like you see at Runners World, however that takes a lot of time.  Time I’ve got.

So, if you’ve got a minute or two, why not visit the forum and sign-up?  Also, if you’re interested in becoming a site moderator then please let me know either by sending me an email or a private message via the forum.

As for running, I’m still in the middle of my marathon training and even though I’ve been ill for a couple of days I’ll be heading to the gym tomorrow (hopefully) and having a cross-training day.  This will consist of 10 mins running, 10 mins cycling, 10 mins rowing and some weight machines.  Rowing is the most painful for me…

I’m also trying something different and I’ve got my marathon training schedule printed and on the fridge!  How old-school is that eh?  Each time I complete part of the schedule I cross it off or write down what I did.  After a week or so I’ll update you all on what I’ve done compared to the schedule.

I’m off to get my son into bed now.  Dr Seuss bedtime story coming up!

Related posts:

1. Join the Forum
2. Cross Trainer
3. Week 1 Done, 11 to go!

His name?  Mac!

Yeah baby, I’m currently writing this post on my new MacBook Pro 13 and it is the most amazing computer I’ve ever owned.  Seriously, why did I ever own windows based pcs?

I’ve only had this since yesterday and I’ve already put all the software I “used to” use on my windows laptop on here.  My other laptop is now obsolete I think!

Seriously though, if you haven’t used a Mac before, give it a go.  Once you get used to the different operating system you’ll realise how much better it is!

As for running, my training program is building and it will be easy and interval runs this week with an 8 mile run on Sunday.  This should be okay as long as I don’t push it too much.

I must say that I’m having some motivation problems at the moment and I’d love to hear from any of you on how you stay motivated to keep going.

Related posts:

1. Week 1 Done, 11 to go!
2. 2nd Time Lucky?
3. Cross Trainer

I haven’t really done any running this last week at all since the Bupa 10000 in London and I would’ve thought the great feeling from that run would’ve kept me going.  Nope.  I think it comes down to mind-over-matter and I just need to get on with it!  So, starting from today I’ll be putting in a big “push” and trying to get my running sorted out.

1)  I’ll need to update my running log with total mileage to date.  I’ll also need to keep a pad or something in the kitchen (easily accessible) where I can write down my mileage and duration each time I train.

2)  I’ll need to do more quality workouts.  They can’t all be easy or long runs!  I need some intervals and even hill-work thrown in there or nothing is going to happen and I won’t develop any further.

3)  I need to watch what I’m eating.  I don’t necessarily eat loads of “bad” foods but I tend to eat too much.  I love food!  mmmmm…. food.  So, calorie intake to decrease somewhat.  I’m not going to set myself any particular weight loss goals but I’d be overcome with joy if I was 20lbs lighter than I am now.  Ooops… just inadvertently set myself some sort of mental goal.  Great, pressure.  I’d like to get down to 199 lbs (90.26kg) and maintain that weight or less.  I’d be very happy if I could do that!

4)  Need to start doing some weight training a couple times a week.  I’m not sure when I’ll squeeze this in but I’ll do my best.  I think I’ll have to re-start the whole “100 push ups” challenge as part of this to make up for the days when I can’t get to the gym and use any weights. 

Sound like a plan?  I’m not sure how it is for others out there but for us average 103kg guys this whole running thing takes a lot of motivation at times.  Wish me luck!

As for non-running related matters, we’re getting chickens!  We’ve thought about it in the past and discussed it a bit and now we’ve decided to go for it.  We’re going to get 3 hens and a nice little coop for them to live in.  Hopefully, before you know it we’ll have our own eggs!  Chicken names have already been confirmed as Claudia (Schiffer), Elle (MacPherson) & Rachel (Hunter); all good chicken names.  We just haven’t decided what breed of chicken to get yet as there are so many.  My wife is inclined to get some ISA Browns as they would normally go to a battery, however this may all change when we go to the farm to choose some.  We’ll also take the advice of the lady who runs the place we are getting the hens because we want them to be docile.

It won’t be straight away, it’ll probably happen over the next month or so because we still need to discuss a few things and make sure the funds are available to do what we need to do.  Initial outlay is the biggest thing but I think it’ll be worth it.  It’s also good for our son (he’s 3 1/2 now) as we don’t currently have any pets at all and he will learn to take care of them too.

This means that the “non running” posts of my blog will now include information on keeping hens and what’s happening with them.  I apologise in advance if you find this boring or if there are too many “non running” posts.  I mean, I don’t just run do I?

Related posts:

1. Chunky Virtual Runner dot com?
2. Still doing push ups
3. 19k and a cold

What the heck are people looking for?  Obviously the chickens crossing the road thing is important to people.  But what’s up with the belly button thing?  lol

And this one…

Yup, it seems a lot of people have green poop.  Go figure…

Like I was saying… fun for the whole family.  Why not try it at home!

Related posts:

1. Juneathon III and Birthday
2. Valentines & Push Ups

Everything was going well and we flew to Canada as planned.  However, the second or third day there I started sneezing a lot and I thought it was just allergies (my sisters have pets).  Nope.  Full blown cold kicked in and I was seriously congested in the sinuses.  No problem I thought.  It’s “above the neck” so I’ll continue on like normal.

By Saturday I was feeling pretty rough and wasn’t sleeping well.  I was sticking to the plan though and drinking lots of fluids to stay hydrated for the marathon the following day.  I even went to collect my race pack from the race expo on Sat afternoon/evening.

Sunday morning, coughing and exhausted.  I couldn’t do it.  I was too ill and I was scared to put myself through about 5 hours of running whilst being ill.  To say I was disappointed would be an understatement.  My friends jokes of calling me a “real virtual runner” didn’t help much either.

So, that was it.  I was a virtual runner with a bad cold, race number, timing chip and new t-shirt but no completed marathon.  To top it all off I’ve been raising money for charity and I feel as though I’ve let people down.

Put it all together and I’m on a bit of a downer at the moment!

So, what am I doing to sort all of this out and get back on form?  I’m thinking about it and I haven’t decided yet.  I’ll do one of the following:-

1. Register for a new marathon in the autumn and use the time to get in even more training and raise more money for charity (although I’ll feel as though I’m putting things off).
2. Do my own “virtual marathon” by completing 26.2 miles myself and documenting it using my Garmin Forerunner and video.  This means I would need to attempt the distance over the next couple of weeks.  Probably on a Sunday around Reading, Berkshire.  The downside to this is that there is no medal and no finish line.  Will I still feel the same completing it?  Or am I just doing it for the sake of doing it?  A guilt marathon.

I’d be grateful if any of you out there could comment on this post and give me your thoughts and opinions on what you would do in this situation.

As for running, I went and ran for an hour this morning and it was the first time I’ve run in about 2 1/2 weeks.  My hip flexors were a bit sore afterwards but it felt okay.  I’ll probably push the 10k running for the whole week and do a bit most mornings in order to get myself ready to plod around the Bupa 10,000 in London this weekend.  I’ve got my race pack through and it’s a great event to do.  I certainly won’t be getting a PB this year but I’ll still get the medal.  I love the medals!

Once I’ve done the 10k I’ll give you a write up about it and let you know what it was like.  I’m supposed to have a VIP pass to the elite/celeb area before the race so who knows who or what I’ll see!  I’m taking my wife with me because I’m rubbish at spotting anyone famous!

Now, you may or may not be wondering about the title of this blog.  I mean, to say “full of crap” kind of indicates that I’ve lied about something.  But I haven’t.  “Full of crap” relates to the ridiculous amount of food I ate while in Canada.  There is nothing to do where we were.  Fredericton, New Brunswick is a beautiful city in Canada but it’s boring!  So, everything seemed to revolve around food and eating out.  To top it all off, I missed a lot of foods that I used to eat when I lived there so I felt I had to try as much as possible.  Bad idea.

The flight home was a bit uncomfortable and my wife and I thought we may have to book extra seats; one for each butt cheek.

To make myself feel a bit better I went on a (kind of) liquid diet for a couple of days.  Man, it felt nice.  All I ate was cereal for breakfast (I know it’s not a liquid but I need some fibre and stuff.  Most important meal of the day!) soups, yoghurt, smoothies etc.  No more bloated feeling!  All ruined today with a massive feast of delicious burnt bbq meaty goodness.  Damn.

Tomorrow the liquid diet starts again.  It’s a nice cleanse for me and I’ll probably try and do it for the whole week.  At the end of the week I’ll assess how I feel and decide whether to continue.

Yours sincerely,

Fatty Chubberson

Related posts:

1. 20 Miles of Fun
2. Points of (Un)Interest
3. The Long Goodbye

This couple was sitting in front of us and my wife and I (who enjoy people watching and gossiping) noticed that the woman had a small stuffed donkey.  Bit odd but okay…

Then we noticed that the woman was making the donkey “talk” to her partner/husband/boyfriend through the entire flight.  We thought this was hilarious… and very crazy.

Most of the flight went without incident, however there was a time where we felt we were being watched.  We looked up and THE DONKEY WAS LOOKING AT US OVER THE SEAT!  The woman was now making the donkey peek over the top of the seat at us… some freaky stuff…

Anyone else see any of these crazy type people that are allowed to fly?  Surely someone else out there must have a story?  Any good ones and I’ll post them on here.

Now I have to go and find my wife’s stuffed donkey.  She won’t fly without it…

Related posts:

1. I’m still a runner
2. Full of Crap
3. L-Day

When I originally started this blog I would go onto Google and do some different searches to see where I came (if anywhere) in the list/results.  I used to just search on “virtual runner” or “the virtual runner” and I’d be lucky to be anywhere!  Eventually I started creeping up the rankings until I was in the first few pages of result until I finally reached the top.  Now when I do either of those searches I’m number 1.  Where’s my medal?

On 07 June 2009 I decided to create a page on my blog which listed all the “best running blogs” that I had found.  It was meant to be a source for visitors to get involved and find more information, a way to advertise other bloggers sites and a way to drive traffic to mine.  The link is here (opens in a new window):-

http://thevirtualrunner.org/blog/best-running-blogs/

I added the different blogs that I read from time to time and eventually people started contacting me asking to be added to the list as well.  If they’re actually a blog about running or something to do with running then I usually put them on there.  I try to avoid sites that are selling something.  Blogs should be more about information and entertainment (not that mine is that entertaining).

My plan was for the “Best Running Blogs” page to creep up the Google rankings as people did searches for running blogs, and it worked.  At first, nothing.  Now, you do a search on “best running blogs” or “top running blogs” in Google and take a look at who is top!  Yeah baby.  This means more traffic to my site and more traffic to the blogs on my list.

Because I use the services of statcounter.com I can also see the effect that Best Running Blogs page is having and who is getting the majority of the traffic from my site.  Below is the 1st page of “exit links” people of followed when eventually leaving my site.  The numbers down the side show how many times they’ve been followed.

Exit Links that people followed when leaving my site.

Perhaps I should let some of these people know?  Nah, it’s nice that traffic is being driven to some quality blogs and the traffic to my own site is increasing on a regular basis.  Who would’ve thought stats could be so interesting?  Well, they are to me in this sense anyway.

Another thing I can see is what people type or search for when they end up at my site.  It’s called a “Keyword Analysis” and I’ve got a small part of mine here for you to look at.  See what’s right at the top:-

Keyword Analysis shows what people have been typing to end up at my site.

All of this makes me think I should do more with the Best Running Blogs page as it seems to be increasingly popular.  Should I make it more functional?  Should I add more blogs?  Should I have some sort of ranking system for people to vote on favourites etc?  Or, should I just leave it how it is?  Why fix what isn’t broken.

I also see that my friend Robby has been searched for 3 times recently.  It could be more but the free service at statcounter.com only keeps a limited number of entries/records at any one time.  In fact, if you now do a Google search on “robby kilborn” my site is at the top.  Well, it is on my computer!

And finally, the free service at statcounter.com (among other things) gives me the ability to see where my recent visitors have come from.  Because it only keeps a limited record of entries at any time on the free service at statcounter.com there aren’t that many to see:-

A map that shows the recent visitors to my blog and where they are in the world.

So, nothing really “running” related today but I thought it was interesting so I wrote about it.  If you found it dull… then why have you read this far?  Jeez…

Related posts:

1. Week 2 Done, 10 to go!
2. Juneathon – Day 6 & 7 (Running Again)
3. Lasers & Blogs