Tucker's running blog

Guest Post from Liz Davies: Move Your Feet to Kick Cancer

noreply@blogger.com (Alex Tucker) — Thu, 16 Feb 2012 22:35:00 +0000

Cancer can be a challenging and life-changing event for many people. While a positive test result can be a challenging time, it's important to understand how one can improve his or her odds for recovery. Many types of cancer like mesothelioma respond positively to proper diet, exercise, and positive thinking. While lifestyle changes should not be a substitute for chemotherapy under a healthcare provider, they can be extremely beneficial.

Cancer is caused by uncontrolled replication and division of cells inside the body. This uncontrolled replication can be caused by genetic factors, unhealthy lifestyles, cellular mutations, and some types of viruses. Cancer is usually treated with a combination of radiation chemotherapy and pharmaceuticals. While most chemotherapy treatment plans are designed to target cancerous cells that are reproducing at a rapid rate, there can be some collateral damage during treatment. Many forms of chemotherapy can result in hair loss, apathy, depression, anxiety, weight loss, and systemic pain.

Exercise can help mitigate many of the symptoms of chemotherapy. It can be a great way to improve one's appetite, reduce insomnia, improve muscle tone, and reduce depression. The following forms of exercise can be very beneficial for cancer patients.

Yoga is a form of stretching exercises combined with a low-intensity cardiovascular workout. Yoga can be a great way to exercise muscle groups all over the body. In addition, yoga can be a great way for patients experiencing depression and anxiety to find peace. Yoga puts minimal stress on individual parts of the body. This can be a great way to minimize pain while exercising.

It's important to avoid high-intensity forms of exercise. These can put excessive strain on the heart, lungs, joints, and metabolism. In addition, very rigorous exercise may reduce immune function. While this may be ok in healthy individuals, it may not be appropriate when undergoing chemotherapy. Exercises to avoid include running, jogging, weight lifting, and extreme sports like skateboarding. These can expose a chemotherapy patient to unnecessary levels of risk.

Low impact sports like swimming can be great for many types of cancer patients. Swimming provides a low-impact cardiovascular workout that targets many different muscle groups in the body. Swimming may not be appropriate if a patient has had surgery in the past few months.

Exercise can be a great way to boost one's mood, improve energy, reduce systemic pain, and improve one's quality of life. Always talk with a doctor before making any exercise decisions.

Liz Davies is a recent college graduate and aspiring writer especially interested in health and wellness. She wants to make a difference in people’s lives because she sees how cancer has devastated so many people in this world. Liz also likes running, playing lacrosse, reading and playing with her dog, April. If you would like to contact her she can be reached at healthylizd@gmail.com.

Interview with novice veteran Sarah Turner

noreply@blogger.com (Alex Tucker) — Fri, 19 Mar 2010 12:41:00 +0000

Sarah (middle) blogs, writes, runs a business, and is a newbie and a veteran runner at the same time.

How long have you been running and what made you start?

For years I’d avoided running. I’ve always worked out and I enjoy weight training, love the Stairmaster, and I’m happy to sit on a bike. But get on a running machine? No way. I could run for a minute. Maybe two. But then it felt like an elephant was sitting on my chest.

Then in October 08 I went along to the Nike 10k run at Wembley Stadium. Not to run, you understand. But to support the boyf who was running. When I say support, I mean carry his bag and munchies. But something happened that day that made me determined to learn how to run. I looked around and was shocked to see people running who were older and less fit than me. And guess what? They were all having a great time! And there was I, standing on the side, holding a bag.

So, I signed up for the Kinston Breakfast run (8K) and started training in earnest in January 09. And to use a well worn cliché, I haven’t looked back.

Are you training for an event?

Yep, I’m training for my first half marathon at the end of March. So paradoxically I’m a novice and a veteran (being over 40).

Have you followed a training plan? How have you found this?

For the Kingston run last year, I followed Hal Higdon’s training programme. And I’m following him again for my half marathon. I don’t train quite as much as he recommends – 6 days a week. But I normally get in four training sessions.

Have you had any problems along the way?

Touchwood, no. I started off really small. Like 1 mile. Than 1.5 miles. So I built it up over a time. Once I knew I could run – I could run! Running is all in your mind. So it’s about telling yourself you can do it. And then you can.

I have a quote stuck to my wall which says “Now if you are going to win any battle you have to do one thing. You have to make the mind run the body. Never let the body tell the mind what to do. The body will always give up. It is always tired in the morning, noon, and night. But the body is never tired if the mind is not tired.” George S. Patton, US Army General, 1912 Olympian.

You're busy blogging, running a business and writing for clients - how do you fit running with the rest of your life?

It’s hard! But I try to do all my writing during office hours (9-6) and then train in the evenings. I also do a long run on a Saturday morning.

Do you have a playlist? What’s on it?

Seriously, I just couldn’t run without my iPod. It ran out of juice half way through a 9 mile run the other week and I nearly cried. I listen to the Nike+ continuous mixes available to download from the Apple store. Aesop Rock, De La Soul and The Crystal Method are my favourites. And I listen to podcasts like The Game from The Times and It’s Up For Grabs Now from Alan Davies (I’m a big Arsenal fan!).

I know loads of people who work in marketing and internet jobs who also run - do you think there is anything in this?

Yeah, I know heaps of creatives that run. Perhaps we’re just used to goal-setting and deadlines! But I guess if you’re in front of a screen all day, getting outside and going for a run is essential. I try not to think about work when I’m running but I always have the best ideas for blog posts when I’m pounding the streets.

Are you now a runner for life?

Yes absolutely. I dream about running. If I’m due for a run I look forward to it all day. I can’t wait to get my Nikes on and get out there. Even if it’s just a couple of miles and it’s tipping down with rain.

30 seconds to plug your chosen charity, business, blog and anything else you like - go...

I’m running a 10K in Frimley in April. And I’m running with a few other people to raise charity for the Phyllis Tuckwell Hospice in Surrey. We’re trying to raise £100 each, so any contributions are welcome.

http://www.justgiving.com/4N

For stuff about words and writing, visit the Turner Ink blog http://www.turnerink.co.uk/copywriting-blog/

Or follow me on Twitter http://twitter.com/turnerink

Tweetup and trot - Sunday 28th March

noreply@blogger.com (Alex Tucker) — Tue, 16 Mar 2010 22:37:00 +0000

I've been wanting to combine a tweetup with a Sunday run for a while now, so I've decided to go ahead and do it. So if you're a in or near Bristol on Sunday 28th March, please feel free to join in.

The run will start at 10am in Gainsborough Square, Lockleaze (shown on the map). The run is a nice 5.5 mile cross country route which I have blogged about here. Pace will be nice and easy so don't worry about keeping up, but don't be afraid of getting your shoes a little mucky (and that goes for Mrs T).

I'm having a little trouble with my comments links, so please email or tweet me if you want to get in touch.

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Dynamic warmup stretches

noreply@blogger.com (Alex Tucker) — Mon, 08 Mar 2010 19:49:00 +0000

Thanks to Runners World for these great warm up routines

Review: Powerade Pulse

noreply@blogger.com (Alex Tucker) — Fri, 05 Mar 2010 00:05:00 +0000

As a distance runner and self confessed gadget geek, the idea of Powerade Pulse really appeals to me. Pulse is an application that scans your itunes library for tracks that match the intensity of your workout and creates a playlist for you - a brilliant idea.

The first time I tried to use the app, everything froze. Second time, same again. A few reboots later and I managed to use Pulse for the first time - I punched in my desired bpm, selected the profile of my workout (you can choose a tempo session, fartlek etc), a little bit of status bar action, and hey presto - new playlist.

Out on the road, and the playlist actually worked really well for the tempo run that I had planned.

Sadly this was also the last time I got to use the Pulse app - at the time of writing this, it's taken 24 hours to scan my itunes library - I havnt got that much music, have I?

Verdict - a brilliant idea, but quicker to just select the songs you want for your workout.

Run in the Sun

noreply@blogger.com (Alex Tucker) — Mon, 01 Mar 2010 18:02:00 +0000

Today was the sunniest and warmest day of the year so far - so what else could I do but get out for a scenic run.

Giving some serious thought to organising a tweet up trot along this route for a couple of weeks after the Bath Half Marathon, so Bristol runners watch this space.

We want blistering pace (without the blisters)

noreply@blogger.com (Alex Tucker) — Tue, 23 Feb 2010 22:25:00 +0000

After my painful experience this weekend, I decided to review a some products that should help avoid blisters (and change my socks in the process).

I visited the Moti running shop in Bristol today and was immediately disappointed with the range of running sock - the store only stocks two brands, X-Socks and some really expensive Nike ones. I then spent ten minutes defending my gait (I have gait analysis when I buy my shoes from Easy Runner and wouldn't recommend getting it done at Moti any way - that's for another post).

Then, finally, the conversation turned to socks. I chose the X-Sock Sky and X-Sock performance, and since I've identified a join in the materials of my shoe which is causing the blisters I got some Engo patches (these stick to the inside of the shoe to reduce friction, and I'm assured that they use one of the most powerful adhesives known to man). I couldnt get one to stick inside my shoe, so I've given up and can't recommend them.

The X-Socks on the other hand, seem to be some of the most comfortable I've tried. I ran a gentle five miles in the rain wearing the performance socks and even the blister I already have didn't give me any trouble - I find this pretty amazing.

So I'm looking forward to a blister free Bath Half Marathon. Just a shame I wasted £5 on the patches.

Guest Post: Michelle's Story - from knee surgery to marathon fitness

noreply@blogger.com (Alex Tucker) — Mon, 22 Feb 2010 22:31:00 +0000

I started running again out of sheer stubbornness, I had ran a little in the past to generally keep fit but never took it seriously. I had a bad rugby injury and was out of commission for 2 years and had 3 knee operations including an ACL reconstruction (one that went terribly wrong and they broke my knee cap). My last operation was in Jan 09 and I only just managed to walk up the aisle in Feb.

In April 09 I started to run / walk whilst out with the dogs, a mile here and a mile there with great deal of determination, sweat and tears. I decided to enter Bristol half marathon in Sep 09 something to aim for. I encountered lots problems in those early days due to muscle imbalance and knee pain but I worked really hard building up my legs and I started to improve. I entered my first race the Wellington 10 k with my husband for a warm up for Bristol and what a hilly first race that was but I completed in 1.04. I then went on to completed Bristol half in 2 .22 and raised £750 for St Peters Hospice.

The running bug had got me; I entered Burnham on sea half marathon and smashed my record by 20 minutes. I have since then entered many races; a particular favourite was the Battle of Sedgemoor 10 K where I achieved my Personal best of 57.04 which I have yet to beat.

In a few weeks I will be racing in the Bath half as part of the corporate team challenge where we are raising money for 3 very worthwhile charities. Half of the team completed the Hestercombe Humdinger as a warm up race and i am sure if you can run that you can run anything!

You can show your support for the team by donating at any of the following links:

www.justgiving.com/bridgwaterbouncealongsmakeawish

www.justgiving.com/bridgwaterbouncealongs-helpforheroes

www.justgiving.com/bridgwater-bouncers-behcets

So here I am with pins in my knee running over 30 miles per week and I will be celebrating a year of running by taking part in Brighton marathon on April 18^th. I would recommend running to anyone. Races are such a happy social event and every runner is so friendly and supportive.

To follow Michelle's progress on Twitter, go to www.twitter.com/runningmeschee

Best foot forward (or not)

noreply@blogger.com (Alex Tucker) — Mon, 22 Feb 2010 20:47:00 +0000

I was going to write a post today about the therapeutic and fitness benefits of taking a recovery run the day after a race or hard training session. I was also actually looking forward to helping my body recover with an easy few miles - resting and training combined, what could be better?

Unfortunately, the bad boy in the picture has other ideas and I can hardly get my running shoes on, let alone run. This did give me three ideas though:

1. Tell my friends always carry some Compeed pads in your running kit - they are amazing!
2. Show everyone this nasty picture of the offending blister.
3. I'm going out tomorrow to buy a selection of running socks to review and compare

We should be back on track (or road) running and blogging about it tomorrow

Race Report: Hestercombe Humdinger

noreply@blogger.com (Alex Tucker) — Sun, 21 Feb 2010 18:52:00 +0000

The Hestercombe Humdinger is one hilly 9 1/2 mile road run through the Somerset countryside and by hilly, I mean HILLY. Featuring climb after climb the race has a total elevation of almost a mile, the hills are long, winding and steep enough to turn many of the runners taking part into walkers.

The race's setting is quite scenic and the hard work is rewarded with some stunning views and while many fellow runners were too out of breath to speak the general atmosphere was fun and friendly.

This was my first race since October 2009 and I'm really happy with my 1:28 finish, especially given the relative difficulty of the course.

Located a few miles from Taunton, the event itself is friendly and well organised, plus you get a free photo taken after the race and a really nice t-shirt that shows the event's wicked profile on the back.

I also got to meet twitter friend and marathon trainee Michelle Blackmore for the first time today (we would have met at the Burnham on Sea Half Marathon, but the race started before I could say hi), really good to meet face to face and have some training chit chat even if it was only for three minutes on the start line. I saw Michelle again after the race, but I was pretty tired and not sure if I was making any sense at that stage.

Verdict - more hill reps needed before I tackle this race again next year, but I will be going back for more. This one is worth adding to your race diary.

for results, entries etc, go to www.thehestercombehumdinger.com

P.S. thanks to all my twitter friends for all the good luck messages before the race - they kept me smiling all morning and meant a lot, especially with this being my first race in a few months.

This weekend's race: Hestercombe Humdinger

noreply@blogger.com (Alex Tucker) — Thu, 18 Feb 2010 00:45:00 +0000

@runningmeschee is making me run the Hestercombe Humdinger this Sunday. Just look at the profile of this 9.5 mile race!

I've done some hill reps, and plenty of long cross country runs, but still... look at it!
www.thehestercombehumdinger.co.uk

My first ever product review: Orbana healthy energy drink

noreply@blogger.com (Alex Tucker) — Thu, 18 Feb 2010 00:22:00 +0000

It did wonders for my ego as a runner and as a blogger when Orbana contacted me and asked me to review their new energy/health drink.

I decided to try the drink at rest, before, during and after a workout, but first had a read through the packaging and discovered that Orbana sets itself apart from the pack by combining energy, vitamins, and hydration. The nutritional info tells me that the drink contains a combination of carbs, B, C, and E vitamins, amino acids, and minerals.

At rest

Orbana is supplied in powder form to preserve the amino acids and to reduce the carbon footprint associated with delivering the product. After mixing the drink (which seemed like a workout in itself), I was pleasantly surprised none of the chalky texture that I expected from a powder based drink, and a more natural flavour than some other energy drinks.

Before a run

I should point out that I don't regularly use energy drinks, so don't have much to compare Orbana to in terms of performance. I drank my first bottle before a one hour tempo run - I had a good run and felt hydrated throughout - not much more I can say here.

During a run

Next test was during a twelve mile cross country run (my longest training run of the year so far). I should have poured the drink into my regular running bottle because I had to take a walk break for my drink in order to avoid spilling it over myself. Other than that - fine, I felt refreshed after drinking this at the half way point and found it more palatable than a certain other energy drink that gets handed out during races.

After the run

Drinking after the run did quickly leave me feeling refreshed and rehydrated, so good work here.

So...

Pros - better tasting than some energy drinks, combines energy with vitamin and mineral supplements

Cons - don't run and drink, unless you don't mind wearing it

As far as I know you can only buy Orbana from their online shop at http://www.orbana.com/ the price per bottle is slightly higher than other drinks, but you can buy a tub of the powder at a lower cost.

Orbana are currently offering free samples via their website so I would recommend giving it a try.

Training for the week starting 1st Feb

noreply@blogger.com (Alex Tucker) — Sun, 31 Jan 2010 20:23:00 +0000

With only five weeks left before the Bath Half Marathon, I feel like I'm walking a fine line between returning to fitness as quickly as possible, and avoiding injury.

That's why with the exception of a longer Sunday run, I am not increasing my mileage this week

	AM	PM
Mon	30 min run	50 min run
Tues	50 min run	core
Wed		dumbbells
Thurs	30 min run	50 min run
Fri	50 min run	stretch/strength
Sat	rest day
Sun	13 mile XC run

I'm still using my heart rate monitor to keep my effort level at 60-70% but will be adding some tempo sessions and hill reps over the next couple of weeks

Al vs. Al - healthy competition

noreply@blogger.com (Alex Tucker) — Wed, 27 Jan 2010 00:20:00 +0000

almost a month ago, after weeks of not training due to illness I was enjoying a post Christmas latte and watching the kids go mental with my good friend Alan Krisciunas. Causally, Al announced that not only would he beat me in race after race through the course of 2010, but that he would also write a better blog about it!

Now, this isn't the kind of thing I can let go "you're on" I croaked, before crawling home and back to bed.

Alan has already tried intimidation over social media and bribing my wife to poison me - well it wont work! training is back on track (almost) and so is the blog (almost).

So Mr funny name that nobody can pronounce, let the games commence :)

Alan is the handsome character on the left, you can visit him at www.runyourway.co.uk/blog - once he adds something (better blog indeed).

The week ahead

noreply@blogger.com (Alex Tucker) — Sun, 24 Jan 2010 22:12:00 +0000

Here's my training plan for the coming week

Because I'm still working my way back to fitness after being unwell for a while, the pace is going to be really easy - 60% effort using a heart rate monitor to keep things in check.

	AM	PM
Mon	30 min run	50 min run
Tues	50 min run	core
Wed		dumbbells
Thurs	30 min run	50 min run
Fri	50 min run	stretch/strength
Sat	rest day
Sun	90 min run

I'm increasing the duration of my running sessions by around 10% every 2 weeks (my weekend runs will get longer every week).

I'll be adding posts showing my core and upper body work outs as we progress through the next couple of weeks.

Running for my wife

noreply@blogger.com (Alex Tucker) — Sun, 24 Jan 2010 21:20:00 +0000

I was over the moon when, on finishing the race for life, Mrs T announced “I’ve got the bug and I want to run a half marathon”. It seems a bit strange to me then, that we have only recently started running together.

We had our first road run together last weekend and I loved running with the love of my life and spent the whole of this week begging Libby to join me for a cross country run as I was sure she’d enjoy the challenging terrain, inspiring views, and the sense of wellbeing delivered by the route I had in mind.

She finally agreed and apprehensively set out with me this morning. After todays run, I knew I had found a new training partner in the woman I’ve already been sharing the rest of my life with for over six years. Our pace is evenly matched (except when Libby needs to tip toe around a puddle), and we both enjoyed getting to indulge in each others company away from distractions and interruptions.

If our fitness continues to develop at the same pace, we will run the Bath Half Marathon together.

Libby is running her first half marathon for children’s charity Barnardos (the charity that dragged me back in to running after a ten year break), please sponsor her at www.justgiving.com/runlizzersrun

Brain Training

noreply@blogger.com (Alex Tucker) — Tue, 19 Jan 2010 18:18:00 +0000

imagine my joy today when I heard that my sport is actually good for your brain. of course, regular runners already know this (it accounts for us being so smart), but now it's been scientifically proven that running actually promotes the growth of new brain cells responsible for memory.

Neuroscientists at Cambridge University have shown that running stimulates the brain to grow fresh grey matter and it has a big impact on mental ability.

click here for the full story. I'm off for my run now - time to get even smarter.

How to get back in the game after illness or injury

noreply@blogger.com (Alex Tucker) — Mon, 18 Jan 2010 20:22:00 +0000

So, I've been pretty poor at keeping my blog going lately. I haven't been training well either.

over the last couple of months I've had a chest infection, flu, and laryngitis - all of which have affected my work, my blog and my training. So what steps can we take after illness and injury, to ease the road back to training and fitness? (all common sense stuff by the way)

Keep it moving

If you cant train properly, do what you can do. In my case I have been going for walks, and doing some gentle stretching. depending on you reasons for not being able to train, you might want to try basic yoga positions to keep your core in shape and make it easier to get back into training once you are able to train again.

don't - give up on exercise altogether

do - be careful. If in doubt, consult your GP, Coach or Physio

Keep your head in the game

Remember your a runner. It's important you still feel that you are a part of your sport, even if you arent able to participate. I have followed the progress of my running friends on twitter, watched races on TV and read Runners World during the time that I've been unable to train - these have all played a part in keeping me motivated and stopping frustration from setting in.

You could volunteer to marshal an event if you are unable to race,. If you are a member of a club, turn up for training meets so that you can at least enjoy social interaction with fellow runners.

don't - bury your head in the sand

do - keep up to date with your running friends

Plan ahead

Use some of the time when you would be running to plan your training and racing schedule for the next few months, this will help to keep you motivated as well as giving you the opportunity to reassess your goals (if you need to)

I have decided that my goal of a sub ninety minute half marathon in Bath is too much with only six weeks left to train, so I've settled for a target time of one hour forty five and altered my training schedule to match - smashing that PB will just have to wait.

don't - try to pick up where you left off

do - take time to plan ahead and set realistic running goals

Take it easy

When you do return to training, don't be tempted to go at it hell for leather - you only risk getting sick or injured again and missing even more training (this is the voice of bitter experience).

Use a heart rate monitor, step back a couple of weeks in your training plan (depending on how long you've been off), and take it easy - if you dont have a heart rate monitor, you should be comfortable enough that you can hold a conversation while you're running.

Don’t – put pressure on yourself to take on extra sessions, or train harder than usual

Do – relax and enjoy your running

Feels great to be well and running again!

Fit for bed

noreply@blogger.com (Alex Tucker) — Wed, 23 Sep 2009 21:16:00 +0000

One of the big challenges of my new training regime was always going to be the early morning runs; I love being out before the world wakes up, but I'm not a morning person and have always done my training in the afternoon or evening, and been fairly late going to bed.

Adequate sleep (at least 7-8 hours) is vital to wellbeing, performance, muscle repair and growth so if this is going to work I'm going to have to get used to earlier nights.

Tonight I'm trying Valerian Tea as reccomended by Kathleen Lisson in her albany runner blog. I'm also assured by my training partner that sleeping in the fetal positon can greatly improve the quality of sleep by reducing the number of times you turn in the night.

Let you know how it goes after my morning run tomorrow. Night.

View to a hill...

noreply@blogger.com (Alex Tucker) — Mon, 21 Sep 2009 23:27:00 +0000

Inspired by @NimbleRunners ability to run and tweet, and determined to enjoy as many cross county runs as i can before dark winter evenings make the going too treacherous, i decided to set out on today's afterwork trot with my trusty Blackberry in hand in order to share a few snaps of one of my favourite local cross country running spots.

A five minute jog from my home, the historic site of purdown makes a perfect training ground. Visible from almost anywhere in North Bristol, the Purdown ridge provides some nice hills to work; challenging and varied terrain; stunning views of the city; and some interesting historic features.

Purdown is one of the very few things that I can say I love about living in Lockers - I can throw on my running gear and trot out of the house, and by the time I'm warmed up I'm working my way through this lovely scenery - council estate forgotten and far from being cheered on by "run forest run", you're being greated by friendly ramblers and even the odd fellow runner.

For a longer workout, it's really easy to link Purdown with a series of other parks to create a 10 plus miler through Eastville Park, Snuff Mills, Vassels Park, Frenchay Common and home - barely spotting a car until you hit the ring road before running along the cycle tracks at Abbey Wood.

If you're in North Bristol, I have a few public runs in this area logged on www.mapmyrun.com, they're all quite fun, challenging, safe, and fairly free of traffic and hecklers (my two pet peaves when I'm running).

Use the comments link to share your favourite running spot. (remember to be safe - don't share any adress details, or locations where you'll be running alone)

The week ahead

noreply@blogger.com (Alex Tucker) — Sun, 13 Sep 2009 15:03:00 +0000

Here's my training plan for the coming week

Because this is the first time I've attempted a training regime that includes 2 runs on a single day, the pace is going to be really easy - 60% effort using a heart rate monitor to keep things in check.

	AM	PM
Mon	30 min run	core
Tues	30 min run	30 min run
Wed		dumbells
Thurs	30 min run	30 min run
Fri	30 min run	stretch/strength
Sat	cross train
Sun	1 hour run

My routes - Lockleaze and Eastville

noreply@blogger.com (Alex Tucker) — Sun, 13 Sep 2009 10:39:00 +0000

Off for one of my favourite short cross country runs this afternoon.

This is a really varied route that takes you over Purdown's grassy hill; past Eastiville Lake; on to Stoke Park which includes a resonable hill and some interesting woodland; and along a quiet cycle track before finishing with a short section of road running.

Parts of this route are used by lots of other runners and walkers, and the only sticking point for me is a higher than average chance of hearing some wit voicing "run forest run" somewhere near the start/finish in Lockleaze.
Highly recommended if you are near north Bristol

Stephen's twitter twibutes

noreply@blogger.com (Alex Tucker) — Sat, 12 Sep 2009 20:52:00 +0000

I follow a lot of fellow runners on twitter I like to hear what people are up to, training, race results and life in general, this is especially helpful to me as I'm not a member of a running club and do most of my running alone.

Im following a runner called Steven Auker who, after discovering his love for the sport and loosing four-and-a-half stone (and being featured in runners world) decided to dedicate all his spare time to running for Cancer Research and came up with an amazing fundrasing idea. Twitter Twibutes.

If you have a loved one who has died of cancer, send Stephen a tweet @nimblerunner (you dont even need to sponsor him for this) and he will we add their name to his race t-shitt for the Great North Run; If you do sponsor him via his Just Giving site he will add a special message for you.

To date Stephen has raised over £17000 towards his target of £50000.

You can help promote Stephen's fundraising by following him on twitter and re-tweeting his messages

Bristol Half Marathon - how a rubbish race reminded me that I LOVE running

noreply@blogger.com (Alex Tucker) — Mon, 07 Sep 2009 21:17:00 +0000

I wasn't thrilled with my performance in yesterday's Bristol Half Marathon.

I started well and kept a good pace (more or less on track for my target of 1:40) until around mile 9, when running back into the city we hit the first of a series of cobbled streets and... Ouch!
My groin was telling me it didn't want me to run a PB today, I slowed down to a jog and then a walk. Once off the cobbles, I tried to run again but couldn't manage a pace quicker than 11 min/mile, and this gradually slowed even more.

I eventually crossed the line in 2:03 feeling frustrated and disappointed.
By the time I caught up with my family and friends though, I was feeling pretty silly for just how angry I was with myself – I love running - and I've just run 13.1 miles through my beautiful home city in the company of thousands of wonderful and crazy people, and with the support of many selfless volunteers... and the sun was even breaking through the clouds.

Off for a couple of ill advised pints and some cool jazz outside the Old Duke with my lovely family and some good friends. All in all, a good day.

Avacado... it's superfood, but remember its not an apple

noreply@blogger.com (Alex Tucker) — Fri, 04 Sep 2009 20:13:00 +0000

Mrs Tucker tells me that avacado is a superfood, absolutely absolutely packed full of nutrients including vitamins A, B, C, D and E; manganese, potassium and lots of good calories (around 400 calories compared to a mere 230 in a Mars Bar).

Sounded like the perfect pre-race snack!

I ran to the local supermarket and bought a ~~punnet~~, ~~bunch~~, some poste haste, and in my enthusiasm skinned one and took a bite... erg! not nice!

I guess I was expecting it to be kind of... well fruity... it wasn't

Good job everyone likes guacamole! heres a recipe

2 avocados

2 cloves garlic

1 teaspoon cumin

3 Tablespoons lime juice

1/2 teaspoon salt

pinch of oregano