Running for Charity in 2012

My madness has reached a new level - in aid of Cancer Research UK

2011-12-02T11:40:00.010Z

This is for Cancer Research UK and I'm paying all my own costs, hotel gift vouchers & expenses. Please read on and see how you can help me to spread the word.....

Is it because I'm addicted to Spartans that I choose to travel all the way from West Yorkshire in the UK to Miami to take part in the Super Spartan? Not really, but I am addicted to Florida so it's a great reason to go.

Having run over 6,000 miles in the last 60 months, I've run in many different types of events & races over differring terrains from fast road running to fells & trails. But nothing compares to the Sprint Spartan I ran in Ripon last summer. Yes it's hardcore, but it's so much fun and serious chance that 'you might die' according to the Spartan organisers.

Anyway, I'm doing this to try and boost my £30,000+ fundraising and get closer to my £50,000 pledge I made a while back, and all sponsorship should be made directly into my JustGiving account for Cancer Research UK.

Why am I doing this?

Many reasons really, but mainly because 1 in 3 people will be affected by Cancer at some point in their lives and this is my way to help us all especially our children. But also because my wife is a survivor due to being detected very early, and two other family members have/are undergoing treatment as I sit here and type this.

So listen, here's my deal...... You don't need to run, or enter a Spartan. I will do all that for you. All you need to do is have a whip around the office and get lots of 'little bits of cash' and sponsor me to do it on your behalf.... is that a fair deal?

Corporate Sponsors.

I have just one opportunity to find a corporate sponsor for this event.

My sponsor can have their logo on my shirt, have photographs for publicty, and even a mention on BBC Radio Leeds in an upcoming live interview. All I need is one or two companies to pledge a minimum £1,000, do you know anyone who has an unassigned charity fund for 2012?

Please email, facebook or tweet me if you can help.

Oh... and please pass this blog around or RT the tweets - thanks.

Stephen

Was it something in my head or the Albmaleaf

2011-12-02T09:01:00.003Z

Something amazing happened to me last thursday and again today but I'm not able to offer a diffinitive explanation, and my knees have stopped hurting as much.

My friends already know I've been struggling this last year with a lost running mojo, painfull knees and dealing with an alcohol problem. I'm not going to talk about these here - except to say, my running has not been very exciting these last few months and I've found it very hard to get a sub 50 mins for a 10k (6 mile) run, and anything below 52 minutes I've considered good these days.

Anyway, in recent days I've been forcing myself to go out and just run 'comfortable'. Some days are more comfortable than others, but at least I've been getting the longer miles back in again. Then this week I get a message from David at Albamaleaf who has followed my lack of enthusiasm on Twitter and he offered me some great remedial advice about PNF massage & stretching plus sent me a sample of his Albamaleaf Gel.

Thursday (1st December) the Gel arrived just an hour before I was due to go out for run and then to the gym. So I did as he suggested and rubbed some in with a vigerous massage and set out for a run.

So what happened?

I only ran my 3rd ever fastest time for my 10k route since I started running 5 years ago. and it was a negative split 5k. Time was 46:52

Then today (3rd December) I decided to have a 5k run and then a hard gym session.
So once again I rubbed in some of the Albamaleaf Gel with a deep massage before setting off. Guess what? Another PB - my fasted ever 5k. Time was 22:32

So what did I do differently this last week?
1. Used proper warm up and stretching before I ran (not done that for a year)
2. Had a deep massage with Albamaleaf Gel (never done that before)
3. Have eaten turkey 4 times a week for 2 weeks (300% increase)

Please leave your comment below.

Harry Ramsdens closing is no surprise

2011-11-30T15:02:00.004Z

As much as it saddens me that it's been announced on local TV and radio that Harry Ramsden first fish and chip restaurant is to close, it's not really a surpise.

After hearing this news this morning, my wife and myself decided to go and have lunch there for 'old times sake', because it was one our most favourite places, and loved the oppulent splender of the chandeliers and being served by waiters wearing white aprons whilst making a fuss of your every need.

Today however was appauling.

It began when I telephoned to enquire if they were open for lunch and the reply from a young woman was 'yep'! I further asked if i need to make a reservation and was told 'nope we're open from 12 to 2'! And she put the phone down.

On arrival, outside my wife got talking to a man about hearing the news that Harry Ramsdens would be closing down and that he'd travelled a long way to a get a photo of the iconic building. He mention how a stroppy young woman had acosted him demanding to know why he was taking photos. After he explained, the young woman said 'first of heard of it' and stormed off.

Anyway, we entered the restaurant and was eventally shown to a table by the window where it took ages to be served by the young male waiter. We mentioned that we didnt have any hot water to 'top up' our teapot and asked if we could have one. 15 minutes later, I had to ask again, this time it was the young woman, who gave a grunt and eventually returned with 2 large pots of water as if she was trying to make an issue out of it.

Our trip down memory lane was further ruined by the fact that our tea was £3.40 for 2 tea bags and hot water, our mushy peas was £1.50 for an egg cup full, and our bill for the pleasure of feeling very unwelcome was almost £27 for two fish and chip lunches.

There is no longer any 'special' reason to pay over the odds at Harry Ramsdens in Guiseley when you can get a far better service at a 3rd of that price in most other local places - and you are made to feel welcome too.

So, I'm not at all surprised the premises is closing down and I guess Harry must be turning in his grave after working 364 days a year for 20 years to make it what it once was.

Moist Orange Sponge Cake

2011-06-27T18:44:00.008+01:00

This is for tall orange sponge towers, but you can also make a larger sponge cake with exactly the same recipe (just double cooking time)

Don't panic. This wacky mix transforms itself into the lightest. loveliest citrusy cake.
Make it for afternoon tea or an awesome pudding.
Gluten allergy? GET IN THERE!
Other variations can be blood oranges, grapefruits.

Serves 4 - 6
3 large unwaxed oranges (whole)
6 medium eggs
225g caster sugar
1 tsp baking powder
225g ground almonds

For the filling
250g mascarpone
1 large tbs of orange curd

fresh rasperries for garnish
icing sugar for dusting
mint leaves for garnish

Tools
4 baking 3 inch rings
grease proof paper or silicone paper

Method
1. Prick oranges a few times with a cocktail stick,and place them in a pan and cover with water.
2. Bring to boil. Place lid on top and simmer gently for 3 hours. Do not boil dry.
3. Remove from water & leave to cool
4. Slice in half and remove pips.
5. Place in a blend and blitz until smooth
6. Whisk eggs & sugar to a thick foamy mousse.
7. Tip the orange blitz, baking powder & almonds into the foam and fold in gently until fully incorporated
8. Place the buttered baking rings onto a tray lined with grease proof.
9. Pour mixture into rings to 1/8th inch from the top
10 Bake for around 30 mins at 180c but DO NOT open the door until the tops are golden brown. (Even if it falls over edges)
11 Check with cocktail stick to see if the sponges are cooked inside
12 When cooked, allow ro cool a little then release from rings
13 Stand on a wire tray to completely cool
14 Slice in half ready for the filling.
15 Beat together the mascarpone and orange curd gently to creat a marbled effect and fill like victoria sponges
16 Place a tower in the centre of a large plate UPSIDE DOWN, add 5 raspberries to the side and dust with icing sugar
17 Garnish with orange zest and mint leaves & serve

Dead battery replacement on the Garmin Foreunner sports watch

2011-06-06T10:59:00.001+01:00

Over the past year I've noticed how the battery in my Garmin Foreunner 405 has become more unreliable. But today it failed and died on me after just 51 mins into my 9 mile run.

I have spent some time before searching the internet for battery replacement but with no luck and reading forums with dozens - if not hundreds - of other people experiencing the same problem.

I came across the solution today by pure chance and will explain how to resolve this issue of battery life. First I turned to my handbook looking for clues and found the Garmin Europe Ltd address and telephone number. I decided to call Garmin Europe customer services on FREEPHONE 0808 238 0000 and was on hold for 20 minutes. No matter because when Terry answered the call I explained my bettery wasnt holding charge and I had not idea what to do.

Terry asked for my serial number on the back of the watch and then told me the watch was out out of warranty - which I already knew. He then explained how I could get a brand new one for £78, with a full 1 year warranty. It was as simple as returning my watch by recorded delivery to Garmin Europe Ltd and include a note with my reference number RMA3546776354898

"Really"? I said... "But I've just bought a brand new wrist strap for the watch and it cost me a fortune". "No problem" he said... "take the strap off and keep it as a spare".

So I'm posting my Garmin off to be exchanged for a new one this week.

NOTE: I did clarify what Terry meant by 'new' and its officially means 'reconditioned' back to new. But with a 1 year warranty, who's complaining?

But here's another benefit from this deal. Lets say you wanted to sell you watch to upgrade to another. All you have to do is return your battered and scratched Garmin Forerunner for a brand new reconditioned one, and then offer it for sale at 'top dollar' to go against the cost of your new upgrade.

Here's the address;

Garmin Europe Ltd,

Liberty House,

Hounsdown Business Park,

Southampton.

SO40 9LR

THE SPARTAN RACE

2011-05-26T14:29:00.000+01:00

As you know I am a charity runner, and I've run over 5,500 charity miles in just over 4 years for Cancer Research UK. Donations have been poor this last year so I have decided to step up my game and ask you to support me with whatever you can afford.

September 4th I am taking part in an event called THE (Yorkshire) SPARTAN http://www.spartanrace.com which is going to be held at the miliatry base in Ripon North Yorkshire.

It's going to be a MUD, BLOOD AND GUTS. Plus Fire, barbed wire, water and heights.

Can I please ask you to help me raise £2,000 for Cancer Research UK for this event?

I have already raised £34,000 (including the gift aid) but my target of £50,000 just needs a little push.

See this video for what involved. Then please sponsor me here

If you have a business, for £500 I will wear a shirt with LOGO on the back and front for publicity and make sure you get lots of photos for your website and social media exposure.

How to pick up free money others throw away

2011-03-01T15:51:00.035Z

For those of you who have found this blog but don't follow me or my tips on Twitter, permit me to introduce myself as 'Stephen' a connoisseur of thrift, bargain hunter and runner. I'm also fundraiser for Cancer Research UK. So far, I've raised £34,000 (inc gift aid) but aim to go much higher.

I have been shopping at Asda for quite some time, and so was very happy when a new store opened up in our home town. I was even happier to see their new advert which offers a 'Price Guarantee' against other major supermarkets like Tesco, Sainsbury's, Waitrose and Morrisons. In the advert Asda guarantee to be 10% cheaper or they give you the difference back as a downloadable voucher to spend in the store. They even show you how simple it is.

Being very thrifty, I'm always looking for ways to save personal money and raise more cash for my Charity. So I was thrilled when I thought of this one, and it only came to me by accident when I stopped to pick up some litter and it was an Asda receipt, and their new advert came into my mind. So I took it home and checked it out.

So since then I have been monitoring the habits of shoppers around me at the check out, and much to my surprise (or maybe not) I discovered 99% of shoppers don't check their receipts for mistakes, over-charges, or multi-buy discounts not applied. Even worse, I watched as many shoppers dropped their till receipts into the bin on their way out of the store. So they will never be able to return goods if they are faulty.

Anyway, today I decided to take advantage of these careless minded people, and one morning I dragged loads of till receipts out of the bin from the previous day, and I used the Asda Iphone app to check the 'Asda Price Guarantee' on them all.

I can report many of these discarded till receipts were proven to be cheaper at others stores and consequently earned me £9.08. All from people who have literally 'thrown away good money' and don't even care (or are not aware). That seems hard to believe in these difficult times. But their ignorance, is my gain. Or should I say it will be the gain of Cancer Research UK to whom I will donate all of the cash others throw away.

See my feature on the Money Saving Website here:

Latest News: 1st May 2011. Very windy today, so a new strategy came to mind. I went searching in all the bushes today around the Asda store perimeter and in the the corner of the car park where the wind blows all the rubbish, and I found 60 receipts 34 of which qualified and 15 of them had a Price Match Guarantee voucher. This trip has netted me £23 in Asda vouchers.

Largest Price match Guarantee from 1 found receipt is £9.72
The most found in one day is £37.98

If you want to know how to do this, please go to the Asda website with your till receipt and you can also read their simple terms and conditions.

Links:
Follow me on Twitter Facebook
My charity fundraising page is here please donate a fiver for this money saving tip ;0)
I was Cancer Research 'Fund Raiser of the Month'

Garmin Foreunner 405 a Runner Dream

2011-03-01T12:40:00.000Z

The Garmin Forerunner 405 is possible the best sports watches on the market at this time and a great training tool that will track you as you train. All the stored information about your run i.e. time, pace, speed, distance, average per mile or kilometer, calories burned, heart rate etc is all sent wirelessly to your computer as soon as you walk into your home. This is made possible by the bluetooth ANT Stick which plugs into a PC USB port.

Once it is on your computer you can analyze it using the accompanying Garmin software even or share it with friends online via Garmin Connect. I currently share it on my Twitter account, Facebook and DailyMile.

Garmin is currently at the leading edge of training technology, featuring slick design features like a touch bezel that lets you control your watch with a simple touch, and a precision swipe of your finger and you can scroll through your watches menu to activate the feature you need at that exact moment. You don’t even need to fumble for buttons when on a run in the dark as just one 2 fingered touch illuminates the face.

The Foreunner technology is capable of tracking many key training metrics at the same time, for example; the amount of time you have been using the watch, the distance you have traveled, your current pace, the number of calories burned, and your heart rate (assuming you also bought the heart rate monitor). One of my favorite features as a 'wild runner', is the Forerunner's 'take me back to start' application. You simply use the GPS mode to stored your run start, and if you get lost, just use it to get back with the built in navigation feature.

If you are constantly seeking to better your time on particular routes, the Forerunner Virtual Partner is a must have feature for you. It takes your previous best run on your chosen route and a show you and your time now, and you from the earlie run. Simply activate the Virtual Partner feature and watch yourself race against yourself!

To many serious runners the Garmin Forerunner 405 is by far one of the best training devices on the market.

A rubbish Brick session today,

2011-02-05T15:33:00.001Z

I had no idea what brick training was until I started getting interested in Triathlons but apparently it's when you train by doing 2 of the disciplines (usually the swim followed by the cycle - or the cycle followed by the run).
Today, I did it my own way and swam 1 mile followed by a 12 mile run back home. To me at least, it still a 'brick'.

Since my free sponsored membership ran out at my local gym I've had to search for another pool to use. In the meantime I've been out and about in my motorhome and been swimming at Ripon Spa Baths, which is only a 25 yard pool because it's so old. And in Bury Castle Leisure Centre where it was quite good but very crowed with children from school and staff taking life saving instruction.

Today was the first time I tried Skipton swimming baths which is around 12 miles from me so I decided to drive there with Jules so she could shop for a few hours, and I would swim 1 mile (64 lengths) then run back home.

It was pretty much a diaster from the start. The pool advertises 'lanes swims' from 11am to 4pm on a Saturday. But they had changed their minds since I called them yesterday to check on this, and instead the lanes was being used for swimming instruction. There was just one 7 year old boy and his mother in the whole 25 meter laned area !! So I had to try and get a serious swim with the main section of the pool with every Tom, Dick and Harriette swimming across the pool, with floatation aids, and kids doing 'bombs' on top of me. Not to mention 6 grannies swimming side-by-side doing breast stroke chatting as they go.

Eventually, I got into the fast lane, only to be joined by many not-so-fast 'floaters', so I lost my temper at this stage and requested they leave the fast lane and go back to join the other main group. Don't think I was very popular!

How pleased I was to get out of that pool and get my running shoes on ready to run home.
So I hit the towpath of the Leeds to Liverpool Canal, and from the start I felt quite weak. After 3 miles I would gladly have accepted a lift from a kind stranger if they'd asked me. I mean 12 miles is not an unusal distance for me, but there were two things which were different. The first is I'd never swam 1 mile first then attempted to run 12 miles, the other was an 8 day carbohydrate drought so I had very little fuel. I occassionaly do this to train my body to keep running with low fuel reserves.

Anyway, the canal itself was not making the run easy. The banks at the Skipton end are very cambered, plus tree roots and mud. So it's hard enough to stay on your feet, let alone try to run too. Then I realised the gales force winds were rushing down the canal right into my face, bringing along with it the stair-rods of rain too.

So I guess I just picked a bad day to do it.
However, today was one of those rare days when I wondered if I would ever run again, and if someone had given me the right incentive to quit forever - I'd have taken it like a shot.

Resting now for a couple of days.
Your comments would be nice ;0)

Stephen

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MY training for a Triathlon

2010-11-10T15:40:00.004Z

After almost a year of deliberation, I made up my mind just this week that I would train for a triathlon. What made me decide? Well I can now run 10k in well under 50 mins, and I can swim 1 mile in 33 mins. So there's only the cycling element left.

Simply watching some very emotional videos of people less fortunate than myself who were entering Iron Man competitions. And if that does mean anything to you, then you might not realise it's 3 disciplines back-to-back i.e.

1. swimming 3800 meters

2. cycling 100 miles

3. running a marathon

If you are seeking inspiration for anything, not just running, then have a look at the videos in one on my January 2010 blogs.

Anyway last weekend (November 6th) I borrowed a friends road bike and put it in the garage.

Today (November 10th) I got it out and wanted to see what the cycling element was like. Putting on all my safety and reflective gear I set off not knowing how far I would ride. When I got back it was 10 miles in 37 minutes and I felt good. So then I decided to run 10k (6 miles). That didn't feel quite as good and I thought my legs might not work.

However, I completed the challenge in a little over 1hr 25mins. So now all I have to do is put a swim at the beginning and then I will be a triathlete.

My first Triathlon will probably be a sprint Tri. Which is 750 meters in a nice warm swimming pool, followed by 12 miles cycle and a 3 mile run. So in preparation for this, I have just ordered myself 2 Tri400 Triathlon SKINS and have recieved an email this afternoon saying they have been despatched. (I just wish I had the same body as the model to fit in it). Why do I get so excited at my age? BTW if you are looking for these SKINS, they are cheaper at other stores like winstanleysbikes.co.uk

Anyway, I'm hoping that in a few months I can get to a competent level of triathlon fitness and upgrade to an Olympic Tri with my mate Lena in the Ripon Triathlon June 2011.

I'm now wondering how many runners upgrade to become triathletes? Apparently it's the UK's fastest growing sport - really?

If you have any good advice or anything else to add, please leave a comment below.

Stephen

Wild running in Yorkshire

2010-10-21T19:04:00.001+01:00

I suppose running in Yorkshire is no different to running anywhere else in the UK except we have some bloody big hills here =0)

Not only am I lucky enough to have some of the best countryside lanes to run in, but also some of the best views and wildlife too. Just this week I have run 25 miles in just 2 runs and tend to run 'wild', i.e. no planned route or distance, and could possibly end up anywhere, and not see another person for hours with the possible exception of other runners or walkers. On these 2 runs I have seen a whole host of birds including jays, long tailed tits, woodpecker, sparrow hawk, kestrel, kingfisher, barn owl. Plus other wildlife like deer, fox and hares.

On the flip side of the coin, I'm visiting the beautiful city of Orlando, Florida during November and December (2010) and re-running my first ever half marathon I first ran in 2007. I'll be training there for a couple of weeks prior to the race to acclimatise to the heat and humidity. This will be a special race for me, not only because my intention is to retire from competetive races and running and just want to make more time my 'wild' running in Yorkshire with friends.

I do of course, reserve the right to change my mind, especially if my sponsors come up with enough cash for my charity fund raising for Cancer research UK

Stephen

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Getting back to fitness after an illness.

2010-10-16T16:18:00.001+01:00

Everyone who knows me well, knows how frustrated I can get when I'm unable to train for more than 2 days. So wherever I go, I take kit with me and always carry a couple pairs of running shoes in the boot of my car. So when it comes to enforced rest due to illness, I'm more than a little fractious and biting at the bit to get training / running again asap.

To cut a very long story short I picked up a stomach bug on the 24th September which knocked me back and forced me to stop all training with immediate effect. Problem was, I had the Mablethorpe Half Marathon on the 3rd October, but surely I would be fine by then? Even so, I'd run so many halfs and got lots of experience, so I could just get round gently on the day.

Whilst I'd had a very bad stomach the day before, I did pick up some medication and felt great on the morning of the race. Miles 1 & 2 were fast for me, but felt good. By miles 3 & 4 I'd settled into 'race pace' and my watch showed 8:15 min miles and put me on target for a personal best time.

By mile 6 I called at the water station in agony with stomach cramps and the paramedics were trying to persuade me to get a lift back to the end. I'd never pulled out of a race ever, so it was possibly pride which prevented me from doing so now. I did finish the remain 7 miles but had to walk / jog as cramps were now very intense, and it was my slowest ever half marathon time, and I was being overtaken by 'shuffling grannies' in the last 2 miles.

Pride had caught up with me and was to set me back another 7 days before I felt well enough to run again, and when I did, it was clear it was going to be a while before I was back to fitness fitness.

Moral of this story is simple:

Ignore your body at your own peril. No matter how experience you 'think' you are, there's always another race on another day. Don't allow pride to dictate terms.

Since then I have been slowly coming back to fitness in readiness for my 'Guy Fawkes' 10 mile race on 31st October.

Friday 8th - Spinning 27k and some gym work

Saturday 9th - 10k slow run (very tough)

Sunday 10th - Swam 1 mile

Monday 11th - Ran 6 miles (better)

Tuesday 12th - Ran 5 miles followed by 30 mins gym

Wednesday 13th - Ran 5 miles to pool (39.55) and swam 1 mile

Thursday 14th - Ran 5 miles slow with friend

Friday 15th - Swam 1 mile in 34 mins

Saturday 16th Ran 10 very hilly miles

Sunday 17th - Going away now for 6 days to the coast, and will train / run 4 of those days.

I have learned my lesson.

The Humber Bridge 10k made me wet my bed !

2010-10-10T11:49:00.001+01:00

The memory of this story always make me and Jules giggle simply because it sounds like a work of fiction, but it is in reality totally based in truth.

To set the scene for this story, you need to know it was a hot day in June 2007 and I hadn't yet had very much experience in racing, and 10k was still a very long way for me. These were the early days when I was still getting nervous about a week before a race and would dream about it every night before the event, and then re-live every step in my sleep the night after the event. One of the symptoms to show I was dreaming about running was my legs would run in my sleep, and Jules found this very annoying as I would often kick her and wake her up. She'd wake me up with a sharp prod, then I'd have a sip of water which I always keep beside the bed, then go back off to sleep.

The day of the race had arrived, and we drove to Humberside and parked in the shadow of the Humber Bridge (photo) ready to be walked to the start line. After what seems ages, the gun sounded and we were all off. The run across the first half of the bridge is actually uphill because of the curve, so it was a nice relief to get to the midway point and begin the gentle downhill where we would run under the bridge and back up the other side.

I arrived at the other side of the Humber Bridge and much to my relief saw 3 long tables stacked with plastic cups of water being handed out by little old lady volunteers. Now I didnt then realise the etiquette of throwing water over your head thereby possibly depriving other runners of refereshment. So I grabbed a cup at the first table and poured it over my head. Still feeling very hot, I grabbed another from the second table and did the same. At this point, I knew this would be my last chance to grab a cup to drink, so I ran toward the third table, whereupon the little old lady thought she was doing my a favour and found great delight in throwing the water in my face!!

Laughing hysterically, I ran the second half of the race across the bridge to be greeted by Jules and a new PB (personal best time) for that distance. I told her what had happened and we laughed and talked about it all the way home.

Bed time arrived and we laid there still buzzing from the days events and giggled again one last time about the little old lady and the third table. Jules suggested I should write that story down and have it published.

During the night, I was running the whole Humber Bridge 10k again in my sleep. My legs were running like mad in bed and Jules was wide awake laughing at me and watching. Then my legs stopped and I laid quietly, still alseep. So Jules gently nudged me to see if it would set me off again, which apparently it did.

In my dream, I must have reached the halfway point over the Humber Bridge where the water incident occurred. How do I know this?? Because the next thing we both knew was, I'd grabbed the water from beside the bed, and poured it all over both of us and wet the bed.

YES! We still laugh about it, but just haven't told the story in public until now.

Stephen

Rodley Run Press Release - Sept 13th 2010

2010-09-13T12:53:00.001+01:00

For Immediate Release

THE RODLEY FUN RUN FOR CANCER RESEARCH UK PASSES £30,000

Stephen Auker, (54), charity runner from Riddlesden, and his family celebrated the third Rodley Fun Run on Sunday 12 September.

This is a half marathon with a difference – participants could choose to walk, cycle or run the 13 mile event along our beautiful Leeds to Liverpool canal from Calverley Bridge, Rodley back to Victoria Park. Making this a truly ‘family friendly’ & social event

The aim of the event was to boost his fund raising amount from £28,000 (inc gift aid) to over £30,000. All proceeds are for Cancer Research UK.

The around 100 amazing participants were greeted at the start by Emmerdale’s Suzanne Shaw who started the event and then drove over to Victoria Park to welcome them all back from their feat of endurance.

Suzanne said: “When Stephen contacted me to support the Rodley Run I jumped at the chance because several of my family members have experienced or been lost to cancer and also to support Stephen’s amazing bid to raise £50,000 for Cancer Research UK.”

Andrea Membe, Cancer Research UK’s Area Volunteer Manager for West Yorkshire, said: “We are absolutely delighted that Stephen has decided to attempt such a great challenge to raise money for Cancer Research UK.

Andrea said: “Stephen, his friends and family have done so much preparation in organising the Rodley Run. 100 amazing people turned up on Sunday morning to bright sunshine and blue sky and set off walking, cycling and running along the beautiful Leeds to Liverpool Canal. I cannot thank everybody enough for all their support.”

Stephen, who has featured in the Keighley News many times since he started running four years ago said: “Running is a great way to get fit, I have lost lour stone in weight and kept it off. I have also met some brilliant people and made new friends whilst running”. But I could not have organised this continually growing annual event without support from some local businesses, family/friends. Also the Explorer Scouts and Cobbdalers who stepped in to assist with all the en-route marshalling”.

Local businesses who supported The Rodley Fun Run are;

Towler and Staines, Bradford Road, who provided a free BBQ for every entrant and supplied a gas barbecue as top prize in a draw.

Co-op Late Shop, Riddlesden. Supplied, all water, bananas, chocolate and sweets.

Greg Ellis, manager of the Co-op said; “It’s a pleasure to be able to help Stephen who has worked so hard for 4 years in difficult financial times, to raise £30,000

Anyone wishing to support Stephen’s mammoth quest to reach his £50,000 target can do so in one of 2 ways i.e. by sponsoring his next charity run on 3^rd of October www.justgiving.com/stephenauker or by registering to take part in next years Rodley to Keighley Fun Run. www.rodleyrun.co.uk

Anyone wishing to speak to Stephen Auker please call 0798 5610235

Attached:

Youtube link to Stephen’s interview with Suzanne Shaw.

http://www.youtube.com/watch?v=nXJBRsWR7Bg

My Pink Ribbons Tribute

2010-09-03T20:38:00.064+01:00

As most of my followers on Twitter already know, I'm a charity runner living in West Yorkshire and I'm running to raise money for Cancer Research UK.

Reason:
My aim was to raise £50,000 for this charity because our family (and Jules) were personally affected and cancer will affect 1 in 3 of us during our lifetime. (See how much I've raised so far).

BELOW is my last 'Pink Ribbons' Twibute to the ones WE have lost to Cancer - Please read how it works - because I'm doing it again!! This my free service to YOU, and it won't cost you a penny, but if you wish to sponsor me please click here.

Now you can help me raise another £1,280 in one race and it will cost you nothing

This is my 'Pink Ribbons Twibute' to those we (you and me) have lost to Cancer.

If you tweet me (or message me on Facebook) the name of a special loved one you have lost to cancer, I will add a pink ribbon which will be pinned to my running shirt on 4th December for my next charity half marathon in ORLANDO, FLORIDA. The ribbon will have the name of your loved one written on it which will be photographed and then published on-line at Twitpic for you to and your family to view. Ideally I'd like a shirt FULL of pink ribbons in the Florida sunshine.

This new pink ribbon tribute replaces my old method of writing loved ones names on my shirt. This is so I can post you the ribbon as a keepsake, should you ask for it.

My sponsor:

I have just received an email from a previous sponsor www.r-techwelding.co.uk who has stepped up to the mark again to sponsor my half marathon in Florida on 4th December.
He is going to give me at least £1000 as a personal donation, which means it will also attract 28% gift aid making the total value of the donation £1,280.

Hope you will participate in my 'Pink Ribbons Tribute' to the ones we have loved and lost?

UPDATE: I completed the half marathon with my good friend Abby (pictured above with me) and we managed go get her a new personal best time for this distance, PLUS the 10k split at the same time. Here's just a few of the photos from the event on my FaceBook http://on.fb.me/hKes1r

Stephen

To sponsor me please click here.

Crossing the line well inside Abby's sub 2 hour goal

PLEASE leave a comment. x

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Cannock Chase Festival Of Running

2010-07-27T11:31:00.006+01:00

THIS years (2011) Festival of running weekend at Cannock Chase is on July 23rd / 24th. Are you coming? Last year everyone I spoke too agreed it was a brilliantly organised event with in depth attention to detail and so professionally pieced together. It was a shame there were not more runners taking part especially as the camping was free for the weekend. We all enjoyed each others company, and many of us met for the first time, and remained good friends ever since.

If there was a downside it would be that the catering was not for really for health conscious runners who wanted to 'eat correctly' prior to the 6 hour relay on the Sunday. But many of us 'less serious runners' just wanted to party all weekend. So it was lucky brough some beer and wine, particilary for the BBQ chef. (there are better catering facilities this year).

Saturdays 10k event was superb. YES there are lots of very bigs hills in Cannock Chase, but the views are spectacular and it's not a hardcore race - it's a festival to be enjoyed.

Sunday's 6 hour endurance relay was also a special day with many teams entering including a few 'one person' teams who were going to run the entire 6 hours alone. We decided on a 4 person team and I was nominated to run first, meaning there was a strong possibility I would have to run an extra circuit at the end, which turned out to be the case.

Although we didn't win the relay, or even come close, we did have great fun and have already decided to do it again. Several other of our Twitter friends have also decided to come along and join us, and so far we have 20 or so people possible camping together in a 'Twitter Village'. So please Tweet me to add your name to the list if you'd like to come a long for a fabulous weekend or running with friends.

Please leave a comment.

Running on Empty

2010-07-12T15:15:00.002+01:00

I like to think I know my body very well indeed and after running 4000 miles in 3 years, I also like to think I know a great deal about sports nutrion in general. Now I wanted some answers about nutrition and how it affected me personally.

As an experiment, in the past 3 weeks I wanted to try to run my normal high mileage on zero fuel intake i.e. no carbs, until eventually my tanks were empty to see how it affected my heart rate, performance and recovery.
I thought of this experiment as a bit like running a petrol car on the wrong fuel and we now what dramatic affects (and consequences) that would have. So my diet for 3 weeks was replaced with food from the pyramid (right).

First, for anyone who does not fully understand or appreciate carbohyrates (carbs), they are not all created equal.
Some carbs fall into the 'complex' category (low G.I.) and other into the 'simple' category (high G.I.) which are mainly sugary/sweet foods. All carbs will help with an energy boost but the problem with high G.I. foods is they raise the blood sugars very quickly, thus giving 'energy spikes', which then results in blood sugars plummeting to lower levels then previous (around 30 mins), which leaves you feeling tired and exhausted. The body does not benefit nutritionally from simple carbs.
For this reason I have always avoided them with a the exception of chocolate and a Snickers bar in particular because it has a low G.I. because of the nuts =0)

Complex carbs delivers energy slowly and increases endurance & performance.
A few (but no means all) foods rich in 'complex carbohydrates' and often prefered by runners are:
# whole grain breads
# whole grain rice
# whole wheat pastas
# whole bran and grain cereals
#whole grain flour
# potatoes

Running on empty:
Since I'd completed my 2,000 mile challenge last year and I was no longer running 50 miles every single week, i'd began to gain a few pounds on the scales. So I started swimming more, joined spinning classes, and would even run 5 miles to the pool, then swim 1 mile and run back again. But I still couldn't shift the excess weight.
So this experiment was initially to lose 4lbs, and began on Wednesday 23rd June with NO MORE CARBS for 3 weeks.

Week1 25 miles slow with friends and a 10 miles run on my own, which included a 5 mile run to pool with a 1 mile swim and a 5 mile run back. I didn't really notice any change in anything at all, weight, stamina, performance or endurance.

Week2 only ran 12 miles slow with friends and one 5k speed run on my own. I don't normally run less than 6 miles as its over too quickly, but this run was hard, which I initally put down to the heat. Looking back, I actually stayed in bed twice that week, when I should have been running. I have never done that before. Didn't swim either. Was told by Jules that I was looking tired. Also began to slur my words after just 2 glasses of wine. Feeling tired and found I could not speed run for more that a couple of kilometers before walking. Heart rate raised to 170 for moderate exercise.

Week3 ducked out of running my usual 6 mile run and stayed in bed. Friend called me short notice to run 6 miles next morning and I agreed to run with him. He was slow as usual and felt good to me. Then another friend called me for a 6 miler next morning. We met up and ended up doing 11 miles which almost killed me and she beat me on a sprint finish, which she'd never done before. I slept for 2 hours in the afternoon.

My body was now completely carb deficient and I felt fatigued, but I was STILL running. My heart rate was raised, my legs were weak but more importantly my desire to run was dimished.

Carb Loading:
To most runners 'carb loading' means stuffing your face with pasta, bread, rice, potatoes just before a race or hard training run. Actually 'loading' only really means an ADDITIONAL 30/40 grams of carbs for 2 days before an event.

So now I was going to 'carb load' on top of an empty tank to see what affect it had.
Friday - 30g carb load - no running
Saturday - 30g carb load - no running
Sunday - 7 mile run + 30g carb load
Monday - 6 mile speed run

Friday, I instantly noticed my energy levels increase and was twitching to run. I didn't.
Saturday was more of the same.
Sunday, I eagerly set off. A little too quickly really, and I felt the discomfort hit me at only 3 miles and struggled to get the whole 7 miles finished.
Monday, I was cautious after Sundays disappointing effort. But my watch told me I was running faster and stronger than Sunday. I finished the speed run with a lower heart rate, and feeling great. Averaging 8 mins per mile, I felt as if I could have kept running.

Lessons learned:
# I have enough carbs in my body to sustain normal training for 1 week.
# I can run and train on empty but only because I am determined.
# Even I can become mentally fatiqued and apathetic.
# Even when wanting to lose a few pounds, it's still best to have a trickle of complex carbs.
# It only take 2 days to get the carbs back into balance.
# I can pre race 'carb load' even starting from an empty tank.
# I can get back to peak performance in only 2 days.
# Zero carbs makes me tetchy and short tempered
# I got drunk very quickly.
# I did lose 4lbs

Remember, this was MY experiment for me to discover new things about my running, training, carbs & nutrition. Also how my mind and body would cope under such condition. Please don't try this unless you are an experienced runner and understand your objectives.

G.I. is Glycaemic Index which is the measurement of how fast your body burns your food to use as fuel.
http://en.wikipedia.org/wiki/Glycemic_index

Please leave a comment or a rating.
Also read Keaths 'comment' at the end.

Stephen

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Emmerdales SUZANNE SHAW joins the Rodley Fun Run for charity

2010-07-10T15:22:00.001+01:00

I have been 'Tweeting' on Twitter about finding a celebrity to start our 3rd annual Rodley Fun Run again this year. I had tried both the previous years without any success at all.

It was a matter of luck when I happened to 'hit it off' with Nick Miles (plays character Jimmy King) and we got talking about various things including The Rodley Fun Run. Nick wishes he could be there in person but had already agreed to be somewhere else at the time, so offered to help find a cast member who would help out.

It was only a couple of days later when I received a direct message (DM) from Nick via Twitter to say Suzanne Shaw was interested in helping my charity run. Nick asked for my mobile number, passed it on it Suzanne, who called me within 3 minutes for a chat. Not only did she want to start the event , she wanted to run the whole 13 miles too.

In the meantime, Suzanne's husband, Radio Aire presenter J.K. is going to be promoting the event to an even wider audience.

Suzanne told me, she would be delighted to help publicise the event because she was always getting teased by the Emmerdale cast because she didn't run like the rest of them and this would be something to aim for. Especially as it was for Cancer Research UK.

If you would like to sponsor me OR Suzanne on her first ever 13 mile run from Rodley to Keighley and leave her a good luck message you can do so here www.justgiving.com/stephenauker

To register for the Rodley Run on 12th September, please go to www.rodleyrun.co.uk

Thanks

Stephen
seo

Cancer drugs trial volunteer

2010-06-16T10:48:00.001+01:00

This is going to be a quick 'catch up' blog because I'm in a rush today. Because I'm off for a screening this afternoon in a Leeds clinic as a cancer drugs trial volunteer.

Yes it's just a little scary, but I want to do more for Cancer Research and you only live once, so I'm determined to do as much as I can for this cause for the future of us all, especially our kids.

As you probably know if you follow me on twitter, I already run for Cancer Research UK and my aim is to raise £50,000, which means I'll be running for a very long time yet, because I'm only just past the half way mark.

Last weekend, the total was increased by £1,500 because of my corporate sponsors at Castle Comfort Stairlifts who hosted me for the weekend, transported me around, and placed the cash into my Just Giving account.

If I'm accepted as a drugs trial volunteer it will mean a change of lifestyle as far as my running and training is concerned because I have to be free from alcohol, medications, certain foods products (i.e. grapefruit, poppy seeds, quinine to mention only a few) plus I'm not permitted to train for 7 days before the drugs trials because of the adrenalin in my blood which could affect the results of the clinical trials.

It's also suggested you abstain from sex (or use a sheath) because you could pass on the drugs via semen to your partner. That's not a problem then. lol

If you want to register for drugs trials (not just Cancer Drugs) please let me know, and I can refer you. If you then join, I get £25 to £100 fee, which is going to my JustGiving account too.

See here for list of locations available worldwide.

If you know anyone who wants a stairlift brochure, please email me.

NEWS UPDATE:
Been back for an hour and had a telephone call. I'm now officially a cancer drugs trial volunteer. I am also going to get paid to do it, and be waited on hand an foot whilst I'm locked away in a lab.

Was it really the beetroot juice?

2010-06-04T11:17:00.007+01:00

Preparing for the BUPA London 10,000 31st May 2010.

My knees have not been right since the Kilomathon (the world's first metric marathon) back in March when I ran so hard. I've tried resting them, swimming more and running less, taking anti inflammatory and yet nothing seems to work.

I don't really run many 10k races any longer because they are now too short and too fast for me, and breaking my last 10k 'Personal Best' (PB) time would push me to my limits because I'd reached the level of my ability over that distance. But I had been donated an entry by Cancer Research UK so there was no way I was not going to have a go.

Then I read something in a paper about Beetroot juice. It was claimed there was 'proof' it would 'Boost Stamina' in athletes and aid fast muscle recovery http://news.bbc.co.uk/1/hi/health/8186947.stm I had nothing to lose by giving it a try especially I'd spent the last 4 years trying everything including questionable substances like Ephedrine Stackers, which actually had the opposite affect and slowed me down by increasing my heart rate and affecting me psychologically. So I drank almost a litre a day for 4 days before the BUPA 10,000. The effects were very noticeable from the start but only in terms if pink pee, and black poop. But by the 4th day I also noticed my knees had significantly improved.

I was now ready for the race next day, but couldn't quite get my head around how I was going to approach the PB attempt. Should I go to knock some seconds off it, or aim bigger and try to beat that elusive goal of a sub 45 minutes 10k which would mean running at an average pace of 13.3km per hour?

For inspiration I decided to watch the Alex Vero documentary once more (www.alexvero.co.uk) especially the 'extra' features at the end, because the last time I watched that, I leapt out of bed and ran a personal best trail 10k of 46:59
Now feeling inspired and all fired up and sipping another glass of beetroot juice, the temptation to go out and run was overwhelmingly tempting. But I only had to hold back until the next morning. I quickly devised a simple plan; I would run without my heart rate monitor to avoid distraction. I'd also see what the conditions were like i.e. not too hot. I'd go out strong from the start and make up my mind to 'go for it' or not at 3k, which is the top of the only incline in the course.

The only other 'trick' I had up my sleeve was a squirt in each nostril with SUDAFED nasal decongestant. I'd accidentally found in previous hard runs it prevented my lungs feeling like they were exploding, Thus it helped me to run a little harder or longer, by supplying extra oxygen to my demanding muscles. I don't know how it works, but I'm guessing it helps open the airways rather like the 'snore strip' some runners use.

Next day, I'm standing in Red pen B, so I had a good start position. The beetroot juice had gone and now I'm checking my hydration by sipping the free lime flavored Lucozade Light they handed out earlier. I'd also scoffed 6 little jelly babies by biting their heads off first. My Jules was taking photos of the celebrities and just left me alone to get into the 'zone'. The countdown started, and my heart raced a bit faster. I crossed the start line making a good pace but would I be able to make an average 13.3 km all the way to the end?

My watch beeped at the first kilometer and I was so much trying not to check the time and pace. But I gave it a quick glance and noticed the time 4:36 and pace of 13.0. I had to run faster. Next beep, and the watch showed 4:28 and 13.4. But would I be able to make up the time lost on the first kilometer? Beep! 4:22 and 13.7. This was the third kilometer at the top of the incline which I had run quite well. This was the spot where I had to make up my mind, so I decided to 'go for it'.

I ran hard to the 5th Kilometer but didn't hear the 'beep'. So I checked my watch. Somehow, my watch had STOPPED and was not timing. I panicked and tried to re-set the watch. Phew, it went again fairly quickly, but I'd lost time, and my stride and focus was now broken. As you can see from the stats, I never recovered from the fast start and the watch problem. But I did get very close to breaking the sub 45 minutes. I ended up with a respectable new 10k PB of 45:52 and was very happy.

Just for the record, my legs never ached after the race, even though I was sitting down for 2 hours having a meal, and I have run every day since the race without needing to recover. So was it the beetroot juice? Who knows?

Many thanks to everyone who supported me (you know who you are) shouting and waving flags. It helped to know you would be there.

The 2010 Bupa 10,000 was my last 10k event where I'm going to try for a new PB, because from now on, I just want to enjoy them with no pressure. However I do reserve the right to change my mind at any time =0)

Ibruprofen v Ice Bath

2010-05-10T16:22:00.003+01:00

There is a long standing saying in the world of running which is 'Ibruprofen - the runners recreational drug of choice'. But many people are warned away from this drug because of potential problems associated with stomach problems.

Because of my age, and the fact that I have had bad knees from childhood, I have been taking glucosamine + chondroitin (500/400) since I first starting running 4 years ago. Whilst it took around 6 weeks to take effect, the results were fantastic.

Chondroitin sulfate is an important structural component of cartilage and provides much of its resistance to compression. Along with glucosamine, chondroitin sulfate has become a widely used dietary supplement for treatment of osteoarthritis.

However, in the early days I always found that during and after my longer or harder runs my knees would feel swollen and sore, often meaning ice packs and an enforced rest.

When speaking with friends and listening to some of the experiences of much older and wiser runners, I concluded there were a couple of things I could do to help prevent and/or recover from this discomfort.

The first piece of advice offered was to take an ice bath after a long hard run. This they said, would 'assist the muscle tissues to recover faster'. The second piece of advice was to take Ibruprofen gels, because this could also be proventative.

I have been taking Ibruprofen now for 3 years. 2 gels the night before a run, and 2 gels on the morning of a run, and 2 gels after the run. I have never had recurring problems or symptoms, and along with the glucosamine + chondroitin, I was running more miles than anyone else I knew, and felt like a 20 year old again.

Then I heard some news on the TV and from fellow runners on Twitter about the potential dangers of Ibruprofen, so I stopped taking it as from March this year. After running the worlds first Kilomathon on March 11th, I noticed sever joint pains and swelling every time I ran. However, I persisted and ran through the discomfort which eventually led me back to an enforced period of rest again. The side effect of which was moodiness, depression, anxiety and frustration. I must have been a real pain in the ass to live with.

A week ago I booked a consultation with my doctor who, knowing my entire history, suggested I go back onto the full doseage as previous and we would speak again on the telephone in one week. It had worked a treat, and virtually overnight too, but I knew it would, but my concern over the medication remained.

The doctor called me today and the bottom line is.... we spoke at length about the problems of Ibrupofen and re-assured me I was NOT at risk of any problems as this drug does not CAUSE stomach problems, but is associated with medical pre-conditions.

So, Im back to building up my mileage and fitness and looking forward to gettin some new PB's this year.

*Ibruprofen is an Non-steroidal anti-inflammatory drug (NSAID) and they are non-narcotic. Easy, shove in your mouth and swallow (with food).

*An ice bath take some courage, and is hard to get in, not to mention get out again after the recommended 15 minutes minimum.

I know which of these I prefer.

Heart Rates: How fit are you?

2010-05-06T22:05:00.001+01:00

Your heart rate in an indication of how fit you are.

The more more you train your heart with cardio vascular exercise, running, cycling, swimming, rowing, cross trainer etc, the stronget your heart become.

When I first started running in November 2006, my resting heart rate was 88 bpm (I was almost 50 years old). For the last 2 years, it's often less than 50 bpm

Q: What is a resting heart rate?
A: Resting heart rate is the number of beats in one minute while you are at a complete rest state. Your resting heart rate indicates your basic overall heart health and fitness level. The more conditioned your body is, the less effort it needs to make to pump blood thru your body.

Q: What is a recovery heart rate?
A: This is the heart rate your body will drop to after two minutes, after stopping an exercise session. For instance you exercised for 30 minutes and your heart rate was at 155. Two minutes after you stopped exercising, your heart rate then decreased to 95. This recovery heart rate measure helps to evaluate your overall heart fitness level. Use this measurement to compare between exercise sessions

Q: What is a maximum heart rate?
A: A maximum heart rate (Max HR) is the highest number of beats your heart contracts during a one minute measurement. Max HR is a useful tool to measure training intensities and typically is used to measure or predict the level of exercise. It's always good to measure your Max HR while doing exercises to ensure you stay within a safe range or use it to measure if the exercise is actually working well enough to raise your heart rate to acceptable ranges and levels.

Q: How do I measure a Max HR?
A: The best method of determining your individual maximum heart rate is to be clinically tested and monitored on a treadmill. This is called a treadmill stress testing and is done by a cardiologist or certified physical therapist. Based on your age and physical condition, a formula is used to predict your Max HR. The other method is by using an age-predicted maximum heart rate formula:

WOMEN: 226 - your age = age-adjusted Max HR
MEN: 220 - your age = age-adjusted Max HR

Example: If you are a 30-year-old woman, your age-adjusted maximum heart rate is 226- 30 years = 196 bpm (beats per minute).

Heart Rate Chart

MEN
AGE	18 -25	26 -35	36 -45	46 - 55	56 -65	65+
ATHLETE	49-55	49-54	50-56	50-57	51-56	50-55
EXCEL'T	56-61	55-61	57-62	58-63	57-61	56-61
GOOD	62-65	62-65	63-66	64-67	62-67	62-65
ABOVE AV	66-69	66-70	67-70	68-71	68-71	66-69
AVERAGE	70-73	71-74	71-75	72-76	72-75	70-73
BELOW AVG	74-81	75-81	76-82	77-83	76-81	74-79
POOR	82+	82+	83+	84+	82+	80+

WOMEN
AGE	18 -25	26 -35	36 -45	46 - 55	56 -65	65+
ATHLETE	54-60	54-59	54-59	54-60	54-59	54-59
EXCEL'T	61-65	60-64	60-64	61-65	60-64	60-64
GOOD	66-69	65-68	65-69	66-69	65-68	65-68
ABOVE AVG	70-73	69-72	70-73	70-73	69-73	69-72
AVERAGE	74-78	73-76	74-78	74-77	74-77	73-76
BELOW AVG	79-84	77-82	79-84	78-83	78-83	77-84
POOR	85+	83+	85+	84+	84+	84+

Q: What is your heart rate reserve?
A: The heart rate reserve is the difference between your Max HR and your Resting HR. For instance, if your Max HR is 150 bpm and your resting HR is 65, this means your heart rate reserve is 85. (150 - 65 = 85)

Q: What is a safe heart rate?
A: Your "safe heart rate" is a heart rate that is prescribed to help moderate and supervise your exercise training so that you don't over do it. This range is typically about 60% of the maximum heart rate and helps to reduce the amount of stress on the heart while gaining good effects of exercise. This is especially important if you have a heart condition or just starting an exercise regime.

Q: What is a target zone?
A: A target zone is a heart rate range that helps you maintain an intensity level while you work out. There are different target zones for different types of athletes and levels of exercise you are following. Target zones typically correspond with a specific exercise goal and helps to effectively grade if an exercise is actually working for you or overworking you.

Exercise Level	Benefits	Intensity Level (Max HR %)
Fitness Target Zones: Heart Rates
Light Exercise	Healthy Heart Maintenance	50% - 60%
Weight Loss	Burn Fat & Calories	60% - 70%
Base - Aerobic	Increase stamina & endurance	70% - 80%
Conditioning	Fitness conditioning, muscle building, and athletic training	80% - 90%
Athletic - elite	Athletic training and endurance	90% - 100%

Select which level represents your physical condition and then locate the Heart Rate Zones for your age from the Target Heart Rate Chart. For Example: if you want to burn fat to lose weight, select your favorite exercise and keep within 60-70% of your maximum heart rate, based on your age, for at least 30 minutes a day, 3 times a week.

There's more to running than Marathons

2010-04-23T11:21:00.010+01:00

Different people run for different reasons. I'm writing this blog simply because as the Virgin London Marathon (VLM) draws closer, so many people ask me if I'm running the marathon. When I answer 'no, I'm not a marathon runner', they are always surprised and question my reasoning.

I always do my best to explain my decision, but never really seem to do it justice, because it always ends up with them saying 'well I think you should do a marathon'. Which means they have not understood what I have told them or they just weren't listening.

Even other runners, just don't get it - so here, once and for all, are my reasons why I will never run a marathon. However I do reserve the right to change my mind at any time in the future, in other words no-one else will change it for me.

So why do people, runners and non-runner persistently attempt to persuade me to run a marathon? I think the answer is because they think I could. I'm pretty sure I could too, but that not the issue. Other people have seen me run 4,000 miles in my first 3 years as a runner, and 2,009 miles in one year alone (in 2009) see video of my last mile here.

In November and December last year I ran long distance virtually every day and covered over 250 miles a month. I often run 12 to 15 miles, and occasionally run 20 miles along the canal towpath from Leeds back to my home in Keighley. So I do understand WHY people keep asking me.

The reasons why I will never run a marathon.
First of all permit me to make one thing very clear. I admire, even envy anyone who trains and runs marathons, especially non-runners, new runners, first timers and old timers.

But my running is mainly impromptu, and lacks any serious organisation at all. I'm now competant enough to run on a whim with little or no planning, no special diet or carb loading, and will simply put my trainers on and set off.

A marathon requires a dedicated and regimented training plan. I have neither the patience nor inclination to stick to a plan. Any such plans would ruin my 'wild running' free spirit and compromise my enjoyment.

I also tend to have an obsessive personality, and if I did decide to train for 6 months in preparation for a marathon, I know my focus might possibly cause problems at home, with my work and our lifestyle, because I know I wouldn't want to do anything else.

But would all the effort really be worth it? Well that's the risk everyone takes because upon committing to this training program, it's all for ONE DAY and anything could go wrong i.e. illness or injury which hinders training, or even prevents taking part on the big day.

Then there's things beyond our direct control, for example, this year (2010) no-one really knows how many people have missed the VLM because of the closed airspace due to the Icelandic Volcano.

Assuming everthing goes to plan, and all the training goes well, and the hotels are charging 300% more for that weekend. Getting to the city and then the race itself is a logistical nightmare. Not too mention getting through the crowds to the starting pens sometimes for an hour before the race start. Now some runners love the buzz of all this commotion - I personally hate it.

The London Marathon in particular is no longer a serious running event, it's now the world largest (and controversial) fund raiser where you are at serious risk of being over taken by a sunflower or sumo wrestler. There's nothing wrong with that, except I'm already a dedicated fund raiser, and cannot justify the hundreds of pounds it would cost for this one annual event.

There is another more personal reason why I would never run a marathon, FEAR, which I only realised when my friend ran the Paris Marathon in 2009. I trained for the event with him, often running up to 20 miles. It was only days before the Paris Marathon when he had to pull out of training due to a torn calf muscle. I continued to run the full 18 miles on my own, whilst he limped to call for a lift. There was no more training from that day, until the actual day of the event, so his 'taper' came a little earlier than normal.

On the day of the event, all was going well until around 20 miles when his calf tore again, and he limped home 75 minutes outside his projected finish time. He was devasted, and quit running. It took me a very long time to get him back, and I fear that would happen to me. Because I love running so much, I don't even want to take that chance.

Possibly one of the most important reasons I would never run a marathon is because I don't believe I have anything to prove to anyone but myself. So in the persuit of new challenges, I seek to be different, like running 127 miles along the Leeds to Liverpool canal towpath, possibly in both directions. But I will do that quietly in my own time, one section at a time. After which, I will find another personal challenge, like training for an Olympic Triathlon.

So, I do hope you now understand what I mean when I say 'I'm not a marathon runner'. There's no single reason, but a combination of many.

Cannock Chase 'Tweetup, Eatup and Run'.

2010-04-21T16:35:00.005+01:00

The 2011 Love Life, Love Running festival of running weekend is being held at Cannock Chase on JULY 23rd and 24th see website here.

This lovelly event is for runners AND their family to enjoy a fun and social weekend with other like minded families. Free camping and facilities for all, and you can choose which event you want to do.

Sat 23rd July is a 10k challenge

Sunday 24th July is the 6 hour team challenge comprising teams of 2, 4, or 6 (male, female or mixed)

I have already registered for the Saturday 10k challenge and have several 'running friends' on Twitter who would also like join me on the Sunday as part of a 'Twitter Team'. Members of Cannock Chase Team/s can be seen here

So, if you would like to join us in the team, please tweet me @nimblerunner and I will add you to the list of names, and make as many 4 'person' mixed teams as we can.

On the Saturday late afternoon (providing there is no rain), we are meeting at @nimblerunner's motorhome where a large pot of pasta will be on the go, and the beer will flow. Just bring your own chair, plate & fork and a beer for the chef.

Bon Appetite, let's all Tweet
Join the Cannock Chase Facebook Group

Featured Cancer Research Supporter of the Month

2010-03-23T16:01:00.004Z

Today I received and email from Cancer Research UK's National Events Sport Team Co-ordinator informing me I had been selected as their featured supporter for the month of April 2010. This means I'm to get my own story featured on their national website.

Here's what I submitted in response to their questions;

#Basic bio

# Were you a regular runner before you started fundraising?

# What made you want to support Cancer Research UK?

# What races have you done and what have you got coming up?

# Fundraising - how much have you raised, how have you raised the money?

# What was the inspiration behind the t-shirt?

#Stand out moments

# Training and support - do you have any tips, what did you think about the support from Cancer Research UK?

#Basic bio:

Stephen Auker (twitter name is @nimblerunner)

Started running November 2006 (aged almost 50)

Covered 4000 miles. Including 2000 miles in 2009

# Were you a regular runner before you started fundraising?

It was after returning from a family holiday in Florida and playing back the video when I first saw myself 'how others' must have been seeing me.

I was almost 50 years old, hated exercise and went to great lengths to ridicule 'red faced runners' at the side of the road. So joining a gym was the furthest from my mind.

So whatever made me drive into town and sign up for a year and pay for 12 months membership upfront, I will never know. Except to say I needed to be committed.

It was not all plain sailing because I was seriously lacking confidence thinking everyone was watching me. Which of course they were not.

One day my trainer said 'tomorrow morning we are going for a run’. It was arranged we would go next morning at 6:30am under the cover of darkness. After 2 miles, my cover was blown as my friend (who was a postman) spotted me, tooted his horn, waved, and within days everyone in my street knew.

To cut a long, difficult story short, this was when I discovered the love of running.

In the process of doing something I really enjoyed I LOST something, but I GAINED so much.

I've lost loads of weight, 63lb in total.
I've gained confidence and self-respect.
I've gained a new lifestyle, which has increased my fitness and life expectancy.
I've gained a new hobby and completed 4,000 miles in three years, with 2,000 miles just one year. (I made a video of the last mile http://bit.ly/806lgl)
I've gained so many new running friends in the UK and worldwide, plus almost 2,000 followers on Twitter and travel to run with many of them.
I've been asked to help with training by new runners and long distance marathon runners.

One of my proudest moments was possibly when Fitness First Gyms decided to recognise my hard work and nominated me from tens of thousands of other members to attend the national finals of the ‘Fitness First New You Awards 2007’ held in London. I came runner up nationwide from 1,280 other nominees. This in turn led to many interviews by BBC Radio Leeds, features in the Running Free magazine and a full page feature in the Runners World Magazine http://twitpic.com/1m34p/full

# What made you want to support Cancer Research UK?

Despite all the positive gains which came into my life as a result of running, there was still something missing - motivation to keep going.

The hardest part of any run is getting the first step out of the door. It's easier in summer, but what I needed was something, which would get me out of bed on the dark, cold winter morning at 5am

Because my wife lost both her parents to aggressive Cancer in recent years, and she too had a very close call, which resulted in her having a radical hysterectomy, we discussed the possibility of running for a good cause. So later in 2008 we decided I would run for Cancer Research UK.

# What races have you done and what have you got coming up?

FAR to many to mention (over 50 in 3 years), but needless to say there are several 'special events' that stick in my mind.

My very first 10k race was in Blackpool on March 11th 2007
My first half marathon was in Orlando, Florida.
Dumfries & Galloway 10k being encourage by Scottish Pipers
Bournemouth and Mablethorpe half marathons by the beaches in summer.
My first Great North Run.
The Kilomathon. The world’s first metric marathon. I met and ran with loads of friends from Twitter.

Races coming up:

London 10,000 (Bupa)
Orlando Florida Half Marathon (again)
Planning my 3rd Rodley Fun Run for Cancer Research UK. Free BBQ, The best goodie bag ever. Win a gas BBQ by just completing the event.

To enter http://www.rodleyrun.co.uk/(September 12th)

# Fundraising - how much have you raised, how have you raised the money?

My fundraising is very unusual because I've never asked anyone to sponsor me. ALL my sponsorship has come from people or companies OFFERING to give me money.

For example; I entered the Kilomathon as a 'fun run' simply because it was the worlds first metric marathon. Before I knew what had happened, there were several of my Twitter friends, and their friends, who offered to sponsor me £1 each for every minute I ran faster than my predicted 'fun run' time. So the day before the event my plan was a nice easy run. The morning of the event, I had to create a strategy very quickly to run a personal best time over that distance. (They all coughed up the same day).

To date, I've now managed to raise more than £25,000 (including gift aid). Whilst I am grateful to every who has sponsored me, I am particularly grateful to my 3 corporate sponsors Castle Comfort Stairlifts, Crystal Hearing UK, and R-Tech Welding who each sponsored me to a minimum sum of £1,000 for wearing their company logo on my charity shirt, also now known as my Twitter Twibute shirt.

# What was the inspiration behind the t-shirt?

Not sure how the idea originally came to mind. But it has now developed into a 'twibute' shirt.

There are so many people world-wide who have lost loved ones to Cancer and I wanted to be able to 'honour' their memory by doing something simple. I was running anyway, so why not simply add names all over the shirt? Plus it provided a lasting tribute to them on my website http://www.twittertwibutes.co.uk/, see the example of the Great North Run here http://www.twittertwibutes.co.uk/charity-races/great-north-run-2009.htm

#Stand out moments

Obviously there are many. But possibly it was my first race back in my home town of Kings Lynn in Norfolk. I ran with the British legend 'Ron Hill' who was the first Britain to win the Boston Marathon in 1971- and beat him by 3 seconds!! Plus I got my photo in the press to prove it. http://twitpic.com/1oka4

# Training and support - do you have any tips, what did you think about the support from Cancer Research UK?

Walking out the door is often the toughest part of a run.
Getting out of shape is much easier than getting into shape.
Running is simple, until you make it complicated.
There are many types of runner. Don't enter a marathon just because people expect you to.
Running is the most efficient path to cardiovascular fitness.
Running increases your overall fitness, self-esteem and confidence. So GO DO IT
Getting out of shape is much easier than getting into shape, so persevere.
The best runs sometimes come on days when you didn’t feel like running.
Keep some toilet paper and a £1 in your pocket. One day you’ll need it.

For a running tip every single day. Follow me on Twitter

http://www.twitter.com/nimblerunner

The support I get FROM Cancer Research UK has been brilliant.

From supplying shirts for me to cheering me one just when I really need it on a long race.

If you want Cancer Research UK to support you. Make sure you put your name on the charity shirt and you'll get support every few miles.

My videos and blogs:

How to start running http://bit.ly/93jMZK

My running blog http://2010runs.blogspot.com/

My 2000th mile in 2009 http://bit.ly/806lgl

My 8 mile snow run http://bit.ly/d6Quz3

My BBC Radio Leeds interview http://bit.ly/b4UnsG

The Kilomathon http://bit.ly/9nfMyB

I went to London for a charity race and ended up on Ant n Dec's Saturday Night Takeaway http://bit.ly/nOQNu

YOU KNOW YOU ARE A RUNNER WHEN;

you can use "easy" and 10 in the same sentence
your shoes have more miles on them than your car does
you find yourself saying, "it's not really a hill it's just an incline".
you've ever relieved yourself in public and don't really care
you have 10% body fat yet you stuff yourself with pasta
you consider a 15 mile run a good cure for a hangover
you don't mind hugging a sweaty girl or guy

Love Life, Love Running

2010-03-15T17:45:00.004Z

I really like taking part in inaugural events and having recently (yesterday 14th March) completed the worlds very first metric marathon (Kilomathon) running 26.2k from Nottingham to Derby, so when I saw the 'Love Life, Love Running' weekend family event in Cannock Chase, Staffordshire (24th & 25th July 2010) with free weekend camping, DJ's in the woodlands. There was no way you were going to stop me taking part.

I called the organisers who confirmed I would be permitted to take my Motorhome to the event for the weekend. So I booked my place for the individual 10k run through the forest on the Saturday 24th. I mentioned this to a few of my friends on Twitter and in a few hours we have already got 5 running tweeters for our 6 person team event on the Sunday (25th).We need just one more, and perhaps a stand-by in case of injury.

Late news: If we get too many people wanting to run in a team, we could create team of 4 (instead of 6) and even a 2nd team, or even a 3rd team and make a great day of this fantastic event.

This is where Cannock Chase is located.

ANY questions about the Cannock Chase in July ask @TrainRunAchieve who is the organiser.

http://www.visitcannockchase.co.uk

The Kilomathon

2010-03-15T17:19:00.001Z

I love running in inaugural events, and that's why I entered the world's first metric marathon (The Kilomathon) for 14th March 2010. I wasn't disappointed because it was a great run and I met some great runners from my other world of Twitter. We even met up at the Corner House Pizza Hut for a pre race 'Pasta Party'.

I had planned to make this event like an easy 'social run' and had planned a time of around 2:26 or around 9 min miles. However this plan was flawed before I had event stepped over the start line. Unknown to myself, one of my Twitter friends @JamestheKat was scheming to put me under pressure. He tweeted me to say he would sponsor me for £1 for every minute I ran under 2:26 plus he tweeted for others to match his offer. Before long, I had around £100 in pledges and had no choice but run like the clappers.

I have trained at up to 20 miles several times before so I knew the distance would not beat me. But what I was really concerned about was the elevation and pace. So I devised a strategy.

I have run many half marathons before and managed 8 min miles (5 mins per k), usually with negative splits. But with the Kilomathon being very hilly on the last 50% I knew I had to run the first half at 10k pace to get a significant positive split, so if I lost some time on the hills, it would not matter as much.

The plan had never been thought out properly or even tried and tested, especially as I was intending to 'tweet on the run' as I always do in these events.
I did managed to make around a dozen tweets including 1 cursing the slow runners blocking me who should never have started in front of me anyway, and another tweet which simply read 'Runners Trots'. Everyone knew what I was saying, and some replied 'run through it', and other were concered I would poop myself and miss my time goal. So it was amazing to find it had worked, and when I crossed the line at 2:10:38 I was overjoyed and a little emotional.

If anyone is interested is seeing the route and my splits times from my Garmin Forerunner 405, they can be found here, and to see the actual route/elevation/speed/ heart rate etc, click here

Anyone still wanting to sponsor me for Cancer Research UK can do so here www.justgiving.com/stephenauker

How to make a tasty alternative to porridge

2010-02-28T15:32:00.001Z

Most runners understand what carbohyrate loading is, how to do it, and what the benefits are. So I'm not going to go into that here. But one thing I will say is, most runners are easily bored with the same old low GI foods like porridge & pasta, so I want to give some extra ideas by telling you what I eat to carb load prior to a run.

Firstly, I do think there are benefits to adding natural sugars (fruit sugars & honey) so lots of my pre race food has these in, or I add them myself.

My snacks include;

Porridge with various optional extras, made with soya milk

Toasted bagels with honey, sugar free jam, nutella or peanut butter

Wholemeal muffins with the same as above

Sliced malt loaf

Polenta made thick. Sliced like bread with tomato & chilli sauce

Home made oats and bran breakfast with greek yoghurt and honey.

I thought it might be a good idea to show you how simple it is to make a very tasty option to the good old, boring porridge. Something that is so tasty, you will have trouble resisting in through the day. But yet its served straight from the fridge and can be tailored to suit your own personal taste.

So here goes;

Please leave a message and tell me what you think, especially if you go away and make some for yourself.

Stephen

How Fast Can I Run?

2010-02-01T20:53:00.001Z

I'm sometimes amazed at how hard a run can feel, even when I'm well prepared and carb loaded. Then on other days, when I have zero preparation and just run on a whim, I end up running a fantastic time.

I used to train 5 times a week at 10k (6 mile) run, and Monday were always a speed run. My best times in training were around 48 mins, but I had to work very hard to get that time, and my PB is a sub 45, which was in a race.

But in the last year it's been more about getting 2000 miles inside the year, so I soon settled into 13 to 20 mile runs.

Even my regular 10k runs with my 2 closest running buddies were slow (around 57 to 60 mins) because of the lack of miles they train.

Last week I ran 'on the spur of the moment' a very hilly training run to the top of Whetstone Gate, Keighley which is 1,317 feet above sea level,and back again. Distance 10k time 52 mins with a negative split of sub 20 mins. Felt great.

Today I woke in our motorhome to a very cold frost. And decided to go out in my usual shorts and thin base layer for a speed run. I tried to pace myself for the first 3k, but did not really succeed. Ended up running a time of 46.59 with a negative split. Ending up at a tad over 7 mins per mile. Felt very good indeed.

How is it we can follow the running science, subscribe to specialist running websites, get tips from the best in the world, yet our results can vary so wildly from one week to another?

I will tell you what I think the answer is in my case. D/M+A

Thats Distance running, plus Motivation + Action.

D. Over the last 12 months, I have added 2,000 miles to my legs simply running longer but slower. It seems the more long slow miles I have in my legs, the better my shorter, faster times.

M. I was watching TV laying in bed when I flicked channels and saw the last 10 mins of a program called 'Running to the Limit' with Alex Vero (website) I was so amazed at what I saw, I changed to a +1 channel to watch the entire documentary. It was then I saw Alex who was a documentary film maker who was 16st in weight (like me), he had never run before (like me) he was a couch potato (like me) getting fatter every year (like me). Alex decided to make a big change to his life (life me) and started running (like me). He lost 4 stones in weight (like me).

What he did differently was, he believed in less than 2 years, he could run a marathon in 2 hours 20 mins, and that is ALL he focused on.

A. At that moment, I decided I need to take action. When did I last set a goal like that for myself? The past 26 months was all about raising money for Cancer Reseach UK. So after seeing the pain Alex put himself through, I decided 'I can do that'. So this year, I intend to set new personal best times for every distance including 10k, 13 miles and 20 miles.

Alex DVD and training tips is released on 20th February, and I will be first in the queue.

Who's joining me?

My 20 mile run today

2010-01-23T12:24:00.001Z

It's 5am and the alarm goes off. Don't really feel like getting out of bed, so I pick up the iphone and check Twitter to see if my friends are online to offer some encouragement - no-one around.

Then I remember I have made a commitment to meet a friend at Saltaire, who, as it turned out did not turn up because of a crisis she had to attend.

So i'm on the train (getting some very funny stares from people wondering why I'm wearing shorts and just a thin base layer in this weather) heading for Leeds railway station Tweeting as I go. I arrive in Leeds at 06:30 there's no hanging aroung around, I nip through the station to Weatherspoons and start my Garmin Forerunner 405 - I'm off!

I know the route quite well because I've run it a few times. I tend to think of it as 3 x 10ks (plus a little bit) So I always know if I'm on schedule to a good time.

Then I hit disaster...crossing the beautifully lit bridge over the River Aire to join the canal I realise there are no lights and it's pitch black. Not a problem in itself, but it's also icy on the towpath and I'm having to run very differently and cannot get a rythm going. I also cannot see the huge water filled pot holes. As I said, I have run this 20 mile route many times, and at 06:30 too, but this was the first time in January. Big mistake because I knew these conditions were likely to be all the way to Rodley 7 miles away. I was right.

Just past Rodley, the light was better, and the ice had gone, but my legs were now shattered. The hard conditions over the first 7 miles had ruined any chance of a new personal best time today.

Frustrated at missing my chance of a new personal best time, previously set on my last run on 28th November at 2:49:42, I spent ages 'beating myself up' and feeling sorry for myself. What I should have done as an experienced runner, was stand back and question 'why'?

It was only after Tweeting my results to my friends and getting some good feed back in return, It began to dawn on me. It was the conditions....... it was not me at all. Now I feel better, thanks to my friends. Who said Twitter has no value?

So thanks to my Twitter friends x

Please leave a comment.

Running the worlds 1st Kilomathon

2010-01-19T13:13:00.000Z

A brand new challenge for me this year will be the worlds first ever marathon measured in kilometers i.e. 26.2k and it called the Kilomathon

The run is on Sunday 14th March and runs the route from Nottingham to Derby taking in many nice local scenes along the way. I have booked the Travel Lodge next to the finish line in Derby for Saturday 13th and Sunday 14th at just £19 & £35, but there is a new promotion on right now for the £19 rooms. See Travelodge for info.

If you are running in this event or you live in the area and want to join us for a Saturday night pasta party, just Tweet Me and I will add you to my list and get back to you.

Please let us know if you going to be there - leave a comment.

Running Shoes and Laces

2010-01-11T11:19:00.003Z

Assuming your already understand your shoes are the most important part of your entire kit for running and it's important to get them right.

It took me a while to find the best Brand for me, but in the end I chose Asics and tend to opt for a wider fitting shoe because I run very frequently and long miles too. So as my foot gets hotter with the pounding, and it gets bigger, the shoes will not get too tight.

When you buy your shoes, you will need to make sure you have a 'gait test'. Some stores have a treadmill and video camera, to measure your 'pronation' or 'supernation'. This is whether you foot land flat (normal) or on one edge first and then rolls to the flat position.
If you have either type of roll, then you could be prone to running injuries. So all makes of running shoe can be purchased with a particular type of insole to counteract your natural pronation.

So my first bit of advice would be to go to a specialist running store and ask if they can do a 'gait test' for pronation.

Socks.
Seemless are best or you may get blisters. Plus you will need thicker ones for winter.

Laces.
Another important point most runner tend to forget is HOW you tie your laces. Too tight and they get very uncomfortable. Too loose and they feel as if they are slipping, and you may even lose them on 'sticky' surfaces. If not tied correctly they will also keep coming undone. The answer is NOT to double knot your laces.

I would suggest you put on your shoe, and then kick your heel on the floor to make sure your heel is as far back as it will go. Then study these pages on Runner World to see how to lace your shoes correctly.
http://bit.ly/2W1XiK
The runners knot. Difficult to master, but very effective.
http://bit.ly/19Dok4

Please leave your comments

Free Gym membership

2010-01-10T17:42:00.000Z

It really is so very nice to be appreciated. Ok, I don't run for Cancer Research UK because I'm seeking 'pats on the back' but it is nice all the same.

Since my recently publicity with BBC Radio Leeds, and my postponed appearance on BBC Look North News, I have had more followers on Twitter, more friends on Facebook.

One very nice surprise which came 'out of the blue' was not so much a financial one, but more of a free service i.e. gym facilities, personal trainer, swimming pool, jacuzzi, and regular health checks. This kind gesture was donated by General Manager Dan Hartigan for a period of 12 months by Nuffield Health (formerly Cannons Gyms) in Guiseley, West Yorkshire. Plus they are offering everyone a free 1 months membership. *T&C's apply

So I visited Nuffield Health this morning, and signed the membership forms, so now I am a full member. In return I will add their company logo to my charity shirt and make sure I Tweet it and Facebook it where ever I can, because this keeps the money for charity rolling in and helps to repay the sponsors generosity.

To celebrate this new sponsorship deal I decided to go out early with a friend and run for 2 hours over a VERY hilly route in the snow.

So thanks to all my sponsors old and new for sticking with me, or rather sticking with Cancer Research UK and helping me to have another great year of fund raising ahead.

Please leave a comment ;0)

My 5:30am run in the dark

2010-01-08T12:58:00.000Z

Started the new year off nice and gently with just 3 runs in the first week totaling only 24 miles.
Been nice to take it easy after a full year of hard running with long miles.

This morning I went out with a friend for a gentle 8 miles because we were not in a hurry today.
Here's the video I made.

Please post a comment, I would love to hear what you have to say

8 Mile Snow Run

2010-01-05T20:45:00.000Z

Here is my 8 mile snow run in 10 minutes.

It was a very hard run in the deep snow which covered the previous weeks ice.

It wasn't cold, even though it looked as if it was, but it was really exhillerating and enjoyable. As a viewer, the motion of the the new 'head cam' makes you feel abit queasy at first but you do get used to it.

Let me know what you think (if you have the patience to watch it all the way through).

BBC Radio Leeds

2010-01-04T09:57:00.000Z

Today was an early start to get to the BBC Radio Leeds studios for 07:20. I had to miss my early morning run today, which may have been a blessing in diguise as it was minus 7.5 degrees.

As soon as I arrived in Leeds I was in search of a MacDonalds to get some porridge to warm me up and give me some low G.I. to see me through the morning.
On arrival I was greeted and shown upstair where I was made welcome and given a nice hot black coffee whilst I waited for my time slot.

Here is what happened next - but don't blink it was all over in less than 5 minutes.

If you would like to run with me in 2010 please contact me.
If you would like to sponsor me please go to www.justgiving.com/stephenauker

But whatever you do, please follow me or leave a comment.

How To Start Running

2010-01-02T14:38:00.005Z

Are you are runner or a jogger, does it even matter?
Everyone has different ideas about running and jogging, like "when do you stop being a jogger and become a runner"?
I don't think there are any hard and fast rules, but from my own 3 years experience of running 4,000 miles, I have always considered myself a runner and not a jogger, and I will try to explain why.

Joggers: It is my belief that joggers have little or no perspective when it comes to their heart rate, times or distance and they don't particularly care about them. They simply enjoy the out doors and might want to keep fit or lose a bit of weight.

Runners: Are more aware of these things and make great efforts to record all the information to monitor their personal progress. Runners have more than one pair of running shoes, sports watch and other gadgets. The main aim of a runner is to continually run faster and always record their time for every race and training run. A runner will study diet and nutrition, always experimenting with starchy foods for the best carbohydrate load.
Runners will all know (or will want to learn) what the Glycaemic Index (GI) is, understands how to avoid Lactic Acid, the importance of proper Hydration, training their Vo2Max.
So are you a jogger or a runner?

Get Outside:
What joggers and runners both share is the love of being outdoors, seeing nature at it's best and it's worst. I love to run in the spring and autumn when it's nice and sunny, but I love it even more when it's winter with snow and ice. Few people even know there are deer where I live in Keighley, but I can take a newbie runner on one of my routes just before dawn and it's virtually guaranteed we will see them.

Imagine a Peregrine Falcon taking a pigeon in mid air right over your head, or 6 Kingfishers all sitting on a branch fishing. All these thing I have seen just this last month alone. Something you will never see if you run on a treadmill.

Just starting out:
We all have to start somewhere. I was fat and self concious and my biggest concern was someone might see me. So I agreed to 'give it a try' under the cover of darkness in November 2006. My aim was to only run a short distance without getting spotted. In reality my trainer took me out for 6 miles and I was seen by my postman who told all my neighbours!!

Find some inspiration:
I say find some inspiration because typically that comes from others and makes it easier to get out and run. I resisted using the word 'motivation' because that usually comes from within yourself and is easy to turn it off. Other peoples personal stories inspire me, and now, thanks to a few friends, I have my own story too.
Here's a typical example of what inspires me to train and run especially when I really don't want to; sit back, grab a tissue, and enjoy...... =0)

My top 10 running tips for someone just starting out:
1. Running is easy, it only gets difficult if you start complicating it.
2. The hardest step is the first one out of the front door.
3. Don't be intimidated to run with someone more experienced or faster than you.
4. Running is always enjoyable. Sometimes, though, the joy doesn’t come until the end of the run.
5. All runners have bad days, even weeks.
6. Always warm up and stretch muscles before you run.
7. Avoiding running injuries is easier then curing them.
8. Running with friends is easier than running alone.
9. You burn more calories training at 70% of your max heart rate.
10 Never apologise for doing the best you can.

Final Notes:

This beginners blog is not meant to give you technical advice. It is simply meant to inspire you to try jogging or running for your own reason. Never compare yourself to others, and only run for yourself. If you get to really enjoy your new pastime, and discover a 'New You' within - please do share it with others just as I am trying to do.
Final word of advice: If jogging or running means a huge lifestyle change to you, then please make sure you consult your doctors approval before doing so.

Free downloads:

Understanding the Glycaemic Index of foods will not only help you understand your nutrition, but also help you to lose weight. Download it here.

Finding your best training heart rate for optimum fate burning.

Tip: Read the instructions.

Please leave a comment ;0)

New Running Goals for 2010

2010-01-02T09:54:00.000Z

First things first.... I am NOT a runner. I am an ordinary bloke who enjoys running. I'm not a member of any running clubs, I have no desire to run marathons. I simply run for myself and to raise money for charity.

After covering 1,000 miles in my first complete year of running 2008, my running goal for charity in 2009 was to complete 2000 miles. This was one of the most difficult tasks I have undertaken, especially when I picked up an injury for the entire period of August and September. I did keep running because I needed to cover the miles, but it seriously affected my performance. Over the year I began adding very long distances to my training i.e. lots of 13+ miles and a beautiful new 20 mile route alongside the Leeds to Liverpool canal.

At 6am on 31st December 2009 I did run my final mile of the year in the dark and snow whilst attempting to record it on a hand held video see here http://bit.ly/806lgl

At the end of 2009 my total for Cancer Research UK now stands at £22,600 inc gift aid. But after almost 4,000 miles running this still only represents 43% of my pledged total of £50,000 so I require a little help to raise the rest.

New running goal for 2010

I want to run with as many people as possible. Whether seasoned runners or complete beginners, I want to run with you. My aim is to try to run with 1,000 people over the year.
But my ultimate aim is to try to create new network of charity runners in 2010.

How you can help me....

I need people to offer a small amount of time to run with me and donate £5 to my charity account. We can run together for any distance from 1 mile up to 20 miles.

There is another way. I would like YOU to experience the 'Joy of Running' and how it feels to raise money for a good cause. So I would like you to join me in a properly organised event and raise sponsorship for my charity account www.justgiving.com/stephenauker

There are many way you will benefit to because you will get a great sense of satisfaction, help raise money for Cancer Research UK, improve your fitness and endurance, and like me, may even lose some excess weight too.

The next booked races I am taking part in are;

Kilomathon 26.2k running from Nottingham to Derby on 14th March

Lincoln 10k on 21st March

But I am happy to enter many, many more official running events in the UK (subject to dates) providing it is in reasonable driving distance for me to get there.

There will be photos of us at the event, and running too if possible, which will be featured on my website www.twittertwibutes.co.uk for everyone to see.

Thanks to my good running friend Leon Holland who from New Years Day has started running 10k a day for 100 days.

What can you do?

Email me or PLEASE post a comment

Hear me live on BBC Radio Leeds on Monday 4th January at 07:20
See me live on BBC Look North on Tuesday 5th January at 18:30

Stephen

Running for Charity in 2012

My madness has reached a new level - in aid of Cancer Research UK

Was it something in my head or the Albmaleaf

Harry Ramsdens closing is no surprise

Moist Orange Sponge Cake

Dead battery replacement on the Garmin Foreunner sports watch

THE SPARTAN RACE

How to pick up free money others throw away

Garmin Foreunner 405 a Runner Dream

A rubbish Brick session today,

MY training for a Triathlon

Wild running in Yorkshire

Getting back to fitness after an illness.

The Humber Bridge 10k made me wet my bed !

Rodley Run Press Release - Sept 13th 2010

My Pink Ribbons Tribute

Cannock Chase Festival Of Running

Running on Empty

Emmerdales SUZANNE SHAW joins the Rodley Fun Run for charity

Cancer drugs trial volunteer

Was it really the beetroot juice?

Ibruprofen v Ice Bath

Heart Rates: How fit are you?

Fitness Target Zones: Heart Rates

There's more to running than Marathons

Cannock Chase 'Tweetup, Eatup and Run'.

Featured Cancer Research Supporter of the Month

Love Life, Love Running

The Kilomathon

How to make a tasty alternative to porridge

How Fast Can I Run?

My 20 mile run today

Running the worlds 1st Kilomathon

Running Shoes and Laces

Free Gym membership

My 5:30am run in the dark

8 Mile Snow Run

BBC Radio Leeds

How To Start Running

New Running Goals for 2010