Tag Archives: Running

2018 – Resolutions and Rules

My resolutions and rules for 2018 are as follows:

Give 2 units of blood (best thing that I can do given that I am O Neg).  (One donation made on 3 January, so one more to go later in the year).

Be meat free for the month of January.  This is now complete, but we have decided, as a family, to consume less meat from now on and will do Meatless Mondays from hence forth.

Run at least once a week with my wonderful daughter.

Beat last year’s Personal Best (PB) at my local 10 mile time trial on my Brompton bicycle.

Everest my Brompton bicycle.

Complete a 30 day yoga streak (completed in January but continuing with yoga, as I really enjoyed it).

Abide by my 3 pillars of health.


Strava – Don’t you just love it?

Strava advert

Strava, you have to hand it to them. They recently sent me an email that went as follows:
Studies have shown that Strava athletes with lots of followers live longer, happier and far more glamorous lives. Can you imagine being a spry 140 year old, taking KOMs (King of Mountains) by accident and finishing every day in a hot tub filled with champagne and gold coins?

We know everyone is different, so here’s a menu of pre-written emails to get the ball rolling. Fair warming: some are almost as absurd as this email. Thanks for spreading the word.

Then I was able to click on any of the five options and send them out to friends.

Title – I’m so much faster than you! Prove me wrong on Strava.
Text – Hey, When you’re ready to ride with the big dogs, you should sign up for Strava. It’s a great way to spice up training and get fit. If you join and train hard, maybe in 10 – 15 years you can keep up with me. Give it a shot…. it’s free.

Title – I need you on Strava! It’s just not right without you.
Text – Hey partner, You should really try Strava. It’s made my riding a lot more fun, and I’ve met great people (just like you) and discovered lots of new routes. Plus it’s free… c’mon, just download it! You’ll fit right in.

Option 3. NASTY.
Title – I’m sick of you not being on Strava. Get with it!
Text – Hey, You ride a lot. You talk about riding a lot. “Epic adventure here, hard training day there, blah blah blah…” but none of it is on Strava. Get with the times and sign up already. I’d rather check out your activity in the Strava feed than hear another “you should have been there!” story.

Option 4. NICE.
Title – Please join me on Strava. It’ll be fun!
Text – Hey Friend, I really think you’ll enjoy Strava. It’s the best way to track your rides and connect with other athletes… sort of a tracking app and social network all in one. Give it a try (it’s free) and we can follow each other!

Title – If it’s not on Strava it didn’t happen. Time to legitimize your overconfidence.
Text – Hey, There are two kinds of rides: those recorded on Strava, and those where you thought you were faster than me. Join Strava and show me what you got. It’s fun and free.

Strava logostrava screen shot

So there you have.  And they create really cool little animations of your year.  Here is mine:  My 2015 Strava Adventure

If you would like to get in touch, please follow me on Twitter and contact me via this social media channel.  If I am mentioned in your Tweet, I will always get back to you.  Thank you for taking time out to read my post.

Oh, and if you would like me to live a longer, happier and far more glamourous live, please remember to follow me on Strava by clicking on the button below!

Follow me on

Heart Rate Variability (HRV) – part of my daily ritual

So for the last few years I have been using a pretty neat App, called Ithlete. Each morning I strap on my Heart Rate strap, connect it to my phone via Bluetooth and do about a minute of breathing in an out in time with the directions from the app. At the end of the monitoring, it gives me a Heart Rate Variability reading and more importantly a colour. I will be totally honest with you here, I run my training schedule based on these colours:

Green = Go to go. Can do hard session, intervals, smashfest etc.
Amber = Lower intensity, aerobic exercise, maybe a recovery ride, or some endurance miles, but nothing too taxing.
Red = Recovery day, very light intensity or rest, so maybe a gentle session on the rollers, or some stretching.

What I love about it is the simplicity. I am lucky that I can be fairly flexible in my approach to training. But if you accept that each week you are probably going to want to do a hard session or two, and a couple of easy rides, then I just do the hard stuff when I have a Green morning reading and save the easier stuff for Amber days.

Heart Rate Variability is a great way of determining your level of fatigue. It basically measures how much time there is between each of your heat beats. If you are fatigued, you will have a low HRV and the length of time between heartbeats is consistent (and will give a Red reading). When you are less fatigued, you will have a variation in time between heartbeats because the body is able to rapidly adjust to requirements for oxygen (high number and a Green reading). So by monitoring my HRV each morning, I am able to train accordingly.

Why I Love Running With my Dog

Please take me for a run


It sounds a little crazy, but I get an enormous feeling of well being and happiness from the simple act of going for a run with my dog.  Yes, I know he is handsome, but he is just so appreciative.  I love the excitement he shows me when I start to lace up my running shoes.   How could I not take him.

The added benefit of taking him for a run is that he is super chilled for the rest of the day, which is not that common for a labradoodle!

Post run relaxing
Post run relaxing


I love being healthy and fit.  I have been into fitness since I was a little lad.

Riding my bike
Looking pretty stylish on my bike in 1976
Cyclo-cross race
Looking a bit more stylish more recently


Running, cycling and circuit training are my favourites.

Through this website, I hope to inspire and assist you in achieving your fitness goals via various articles and advice that I can offer.

The content of this site is not limited to those who are in their 40s and are fit.  It is for anyone, whatever gender, age or level of ability.

Hopefully there will be something in there for everyone.

If I can help you in any way, please get in touch and I will do my best.

I will also write about any amazing experiences that I have along the way.  Enjoy the journey.