Will I be as hard as snails? 2

It has been some time since my last update and a lot has happened.

On holiday in February to visit a friend in Dubai, I maintained my routine and was up running in very different climate, from the cold dark days of the UK, to the very comfortable 23 degrees warmth in UAE. It was liberating just being able to wear joggers and a t-shirt. By this time I was running for up to 30 minutes.

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Early morning at Dubai Marina

I completed my first 5k park run in Guildford, in March and, out of 404 runners, I am proud to say I was first……. out of the last ten. Proud because I finished and proud because I didn’t come last.

I kept to my training plan, week by week, gradually increasing my distance. Alternating between road running whilst away for work during the week, and trail running

Photograph of Angela Amess after a 6k run

Cooling my feet after a 6k run.

at weekends.

By week mid April I had completed two 6k runs (in just under an hour). In months of training, no blisters and no falls, I was feeling very pleased with myself, enjoying the beautiful landscapes of the Surrey Hills, building stamina and strength.

Then what?

Oh dear, what can I say? Downhill rapidly from there.

One Thursday my leg nearly gave way as I turned to pick up my luggage after getting out of a taxi. It wasn’t painful and there were no further repercussions, but I mentioned it to my physio. I was given some exercises to do to strengthen my quads and, as I did not have any problems whilst jogging, continued training.

Out for a 4k jog, legs ached, did not feel right. Like an idiot, I carried on walking back to my hotel instead of being sensible and waiting for a bus. Probably didn’t do me any favours – by the Friday evening, I was limping.

My regular physio no longer worked Saturdays so I arranged to see a sports therapist near work. Turns out the muscles I needed to use for trail running were not doing their job so my body had been compensating by using others – not great.

I have effectively had to start again.

Photograph of my muddy trail shoes

Hanging up my boots?

What about Hard as Snails?

From not being able to do any jogging, after a couple of weeks I was able to do 20-30 seconds of jogging while out walking – albeit just 2 or 3 times during the walk and with aches and pains.

About 4 weeks following my first sports therapy visit, I could not believe the aches and pains following massage, pain in parts of my body that have no right to ache – I mean what have shoulders and neck got to do with running? I struggled doing 20 lengths in the village pool (and it’s only about 20 meters long). What was happening to my body?

The event is this Wednesday evening, needless to say, I will not be fit enough. I was able to move my entry to July but even with the massages and by following the stretching/strengthening routines I have been given, whilst I have improved, it is no where near enough to be able to do 10k next month.

The Ange Amess 10k trail run?

If I cannot find an inspiring event that fits in with my diary, I will do something this year, even if it is my own mini “event”. I am nothing if not determined (some may say stubborn) and I will run a 10k trail before the year is out. 

My neck and ribs ache, my arm has felt like it has been punched, my knees still feel weak but:

  • I managed 50 lengths Shere Swimming Pool yesterday
  • Followed by a mile jog non- stop (just) with twinges and a few aches.
  • I can do 10 to 15 mins on the exercise bike

Things are looking up indeed.

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Getting to 6k: Day 22 September 1st 2024

I am not great at motiving myself with the cross training at the moment for some reason. I am doing physio exercises but that’s about it.

I amazed myself last weekend when I was in the midlands staying with friends. I got up early and managed a 6k! Woohoo.

I had to walk some of it. A fee pics below.

My last week now before the event next weekend so I am going to make a last minute effort to try and get the cross training in.

On a positive note, after only a shortish run (c2.6k) in the week, I managed to do 6k today with a 5min break/stop halfway.

I did a 10min warm up walk and similar cool down walk after the 6k.

1hr 7mins to do the 6k – i think excluding the 5 min break.

Fingers crossed things stay stable for another week.

I have been taking

As for my aches and pains: Bad hip pain especially at night (i suspect sciatica). When out – both hips, right knee a little but all manageable. The last kilometre was difficult as it felt like I could not put as much weight on right leg so being very careful.

After my run I hobble for about an hour when I get up and move then everything starts settling again (as much as it can anyway).

Now for good breakfast.

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Getting to 6k – Day 14: August 24th 2024

So much for writing this every week hehe. I cannot believe it is 2 weeks since the last blog.

The last 2 weeks have been hard work with motivation very up and down but I have kept to 2 days a week running and other days doing my physio exercises.

I would like to say I have done a lot of cross training, I have done some but not as much as I felt like I should have.

I am facing some very difficult challenges at the moment and the running is, to be honest, one of the things that is keeping me going.

To have an exercise I enjoy, that allows me to appreciate the surrounding countryside, completely free and at a time that suits me (first thing in the morning) is a privilege.

When life throws you sh*# get a shovel and throw it back”

I think I need a massive shovel.

BUT despite all this, I went out today and did this!

Which means over the next few weeks maintaining distance, do some hill training and cross training – fingers crossed I will be set for the 6th September event.

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Getting to 6k – Day 1: August 11th 2024

Well not day 1 at all really as I started this back in the early part of the year. This is more day 1 of trying to motivate myself.

I set my alarm for 6:30am (Fairground – Simply Red).

Dragged myself out despite having less than 6 hours sleep.

About .7k walk to warm up.

Ran for about 3k non stop – was aiming for 3.5k but was at peak and on an incline so slowed to a walk for about a minute.

Ran/walked the rest.

Very proud of myself. Hopefully will continue to decrease the walking sections.

1 of 2.

2 of 2

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Getting to 6k by 8th Sept 2024

I am writing this to try and motivate myself to do what I need to do (and enjoy doing).

So here I am aiming to do 6k by 8th September. just one month.

I know the what, I know the how.

What’s missing is the motivation.

Mental health can play havoc with general wellbeing and I know that physical activity goes a long way to help improve things.

Having chronic pain and fatigue on top of this makes for quite a physical and mental challenge.

So here goes.

Current distance

c3k I think a week ago. With a short run/walk during the week.

Aim

  • Set up a morning alarm that is fun
  • Enter my training plan into my phone calendar
  • Embrace the challenge
  • Tick off each day of progress
  • Add an update to this blog at least once a week
  • Watch this space

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The Ben 20 September 2019: Fun Facts

Friday I did something that I never imagined attempting, let alone completing – I climbed the highest mountain in the British Isles, Ben Nevis, via the mountain trail.

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Me on the summit of Ben Nevis 20 September 2019

I will be writing a more detailed blog on this once I have had time to reflect fully on this personal achievement, but in the mean time, here are some fun facts:

Total steps for the day: 42,895 (based on Fitbit)

Flights of stairs climbed: 353 (based on Fitbit)

Meters above sea level reached: 1346

Distance hiked: 16.39k (based on Walkmeter)

Time taken (no laughing): 44, 881 seconds (12h 28m 1s)

Calories burned during walk: 3, 062 (based on Walkmeter) …. the menopause is pants, 50% less calories burned than my other half.

Max heart beats per minute: 136 (based on Fitbit)

Number of stops: Lots!!! for rest, food, drink, taking in the magnificent landscape and taking photos/videos

Number of mountains I have climbed before: 0, none, zero, nil

Finally…….

The UK’s busiest Mountain Rescue Team: I want to shout out to the Lochaber Mountain Rescue Team – no I did not need rescuing but they do such a great job when you consider the thousands of people climbing The Ben.

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Not at all jaded: 35 years and counting (my blessings)

Is it wrong that, as I have worked on  this blog, I have come to the conclusion that the list of skills for a successful marriage are more akin to those in a job description?

Having recently celebrated our jade wedding anniversary (35 years), I have had time to reflect on how two people so completely different are still together after all these years. That does not mean to say it has been an easy ride, far from it.

It also made me realise that some of the very same skills and behaviours that make a successful long term personal relationship are very often those that you need in the work place or vice versa.

Compromise 

You will come across many an occasion where compromise is needed. It could be because you and your partner have different tastes or priorities; or because you have had to tighten your belts and your smaller budget restricts choices.

In the early days I found compromise easier when it was forced (can’t afford to go abroad, let’s go to to the west country instead) as appose to me volunteering to make a personal concession. Looking back, I could have been just a tad selfish…. “ahem – and still are!” I can hear my better half call out as he reads this. 

Deciding what film to watch  Do you remember Lovefilm (DVDs by post)? Each week we would spend ages discussing films and knocking down each others’ suggestions as to what to order. Eventually we agreed that we would take it in turns in choosing the film to watch, which worked really well.  We learnt to appreciate the others’ taste and on quite a few occasions would be pleasantly surprised with a film I had pre-judged as going to be boring (based on my own biases) ended up most enjoyable.

Refurbishing the home, there have been many occasions where I have had to compromise rather than go for what I really would have really liked to do, especially in more recent years as my parents live with us.  With a total of 5 adults in the household, there has to be compromise, in particular on how shared space is used – the kitchen is the biggest challenge for me and I will freely admit to frequently grumbling under my breath.

Project management

Fifteen years plus into home refurbishment, the following skills have been developed:

  • Planning and adapting plans (learning to be agile) – old building, long story
  • Prioritisation
  • Budgeting
  • Risk management
  • Delegating 
  • Compromising
  • Lessons learnt (oh yes, a lot of those)

Negotiation 

From deciding what to eat Saturday night or where to go on holiday to whether it’s OK for me to work away from home.

Taking into account and respecting each others’ opinion, working through the benefits and draw backs, ensuring there is give and take and agreeing the way forward.

Image of a toilet with seat half way up/down

Oh that old chestnut….

You are looking for a win-win outcome here not “I won”.

I think we have have become an excellent team, though it does have its moments – who wins the toilet seat argument?

Resilience and compassion

Marriage is a long, at times bumpy, ride. Life’s challenges have to be overcome as a team, not faced alone. We have shared pitfalls such as uncovering yet more work on the house that needs doing and the more challenging life events of losing a friend, redundancy, miscarriages, caring for elderly parents, bereavement and other crap.

You work it through together, listening to each others’ needs, laughing, crying, supporting but never giving up.

Keep communicating, you come out stronger than ever and , if you are as lucky as us, always with a smile.

“When life throws you s*&%, get a shovel and throw it back” is my own, often needed, motto.

Welcoming differences

This is more of an attitude than a skill but vital none the less.

I cannot emphasis enough that being different is a strength – having differing views and ideas leads to unexpected creativity and solutions to problems. It also challenges ones’ own beliefs, values and biases.

Being the more creative one, allowing me free rein to come up with mad cap ideas has been particularly important to me and has come into its own when  money has been tight. A cheap alternative to a holiday one year was a day trip to France in our kitchen – I jest not. We printed and hung up a poster of the Eiffel Tower, had french themed food and drink, made french flag bunting, listened to a play list of french music, played roulette with cheap but fun lucky dip type prizes and even did small bets on the horses, listening to Chantilly races live (always gamble responsibly).

In allowing each other to be true to yourselves, and championing each other, you can each be fulfilled and less likely to hold resentment.

Having fun

No matter how busy you are, how broke you are, make time for bit of fun and have a laugh. It can be something as simple as getting a board game or gaming console out, going to play adventure golf or being taken to the church in a wheelbarrow (chosen mode of transport for Silver Wedding).

What is that saying, those that laugh together stay together?

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Travelling in style

Oh, and loving each other to pieces probably has something to do with it 

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Have you forgotten how to KISS? 

Simplifying communications

Do you remember the phrase Keep It Simple Stupid (KISS)?

Though I think  Keep It Simple & Succinct is more appropriate.

Andy Haldane of the Bank of England recently said there is a need for central banks to use simpler language. According to this BBC report,  one of the quotes in this speech is “…..the way trust is built has been fundamentally reconfigured. Where once trust was anonymised, institutionalised and centralised, today it is increasingly personalised, socialised and distributed.” Hmmmmm.

To be fair, at least Andy Haldane acknowledged the irony of his own speech.

Simplification is not just about how many words but also what words are used.

We can all learn 

Over the years I have had to read or write industry articles, compliance reports, consultation papers and any number of business communications, from committee papers to policy documents and training material. I am probably guilty of using unnecessary jargon on occasion – I have even found myself using business speak at home with phrases like “how are we going to take this forward?” and, quite rightly, this does not impress my family.

Lessons can be learnt from experience but you do need to take some time to step back and think about how you can simplify your communications.

A few tips for simplifying language in the work place: 

  1. Explain abbreviations

Avoid abbreviations where possible or at least explain what they mean the first time they are used. This is a basic rule but often forgotten.

A day does not seem to go by without me coming across an abbreviation and having to ask “what does that mean?”

2. Word replacement

Think about what words or phrases can be replaced by a simpler (not always shorter) word. Here are a few examples:

Replace “Uncomplicated” with “simple

Replace “very difficult to achieve” with “a challenge

Replace “convoluted” with “complicated

Replace “standardised” with “consistent

Replace “ball park figure” with “guess” or “estimate

Replace “acquiescence” with “consent

It won’t always be appropriate to change a word or phrase, it will depend on the context and point you are trying to make.

If the shorter word or phrase makes the message clearer and easier to understand, then use it.

3. Omit unnecessary words and information

Think about the length of the sentence, does it contain unnecessary information that just draws out the message so that, by the time you get to the key point, you have lost any impact on the main point you are trying to make?

See what I did there?

It could have simply read “avoid using long sentences and exclude unnecessary information“.

4. Consider the intended audience

If the audience is likely to include someone not as close to the subject as you are or the document is part of an audit trail, ask yourself:

Would this be understood by someone not familiar with this piece of work?

Jargon should be avoided and if you have to use technical language, ensure the meaning is explained where appropriate.

5. Practice

If you really want to simplify the way you write, you will need to practice and take time to think about what you are trying to say and the best way to say it. This can seem impossible when your inbox is overloaded, your “to do” list appears endless and those reports/papers needed to be submitted yesterday.

A good way to start is by picking up an old document (ideally a lengthy paper/report) and think about how it could have been simplified. Look for abbreviations, jargon or lengthy sentences and see how much can be simplified, explained or removed. This could be a useful exercise for a team to work on together.

Potential benefits to your stakeholders

  • Key messages can be understood easily for consideration or action
  • Less time is needed to explain or answer queries on the content
  • Your audience will appreciate shorter and clearer communications

Potential benefits to you

  • With practice these tasks will get quicker and easier to do
  • Improved conversations with stakeholders
  • Build a reputation for quality communications

Let’s kiss more…..Screen Shot 2017-04-22 at 21.46.17


 

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Will I be as Hard as Snails?

Those of you that know me relatively well, know I love my country walks, yet in December last year I registered for the Hard as Snails run for June 2017 – yes you read correctly………A RUN!

Why

In short, I need to lose weight and want to continue improving my physical and mental fitness.  I enjoy, no scrap that, I love my food, so you will not find me eating a lettuce leaf or going out for a meal with friends and saying “not for me thanks I am on a diet”.

I need something that will require me to get off my backside, regardless of the weather, and burn off some fat.

My underlying nature is to be up and about doing things but the nature of my work is desk based but I also love being creative on my new iMac. This also means a lot of sitting.

I have completed a marathon hike a few years ago and whilst I would love to give that another go, I genuinely don’t think I have the time for training, so may be time for something different.

When searching for events, it was the name of this one that grabbed my attention first “Hard as Snails” –  I thought – yep that will be me, a snail. I think mine will be more of a long slow jog, given it is off-road and hilly.

But 10k?

I could have gone for the 5k but no, I decided June is plenty of time for training and went for the full 10k. Admittedly I was also egged on a bit by my brother, though as a seasoned triathlete, having completed his first Ironman in Tenby last year and being somewhat younger than me, after I pressed “submit” to register, I began to think it may have been a bit of a reckless decision. I have completed the 5k City Run before but this quite a few  years ago.

Now, having had time to reflect on this over Christmas holidays, I realise that actually I am at a very good start point. It will be demanding enough that I should be able shed a bit of the excess weight but not so demanding that it takes over my life completely (time will tell).

I spent last year getting my general level fitness back to where it should be (the reasons why it all went a bit pear shaped will be for another blog).

Working away from home during the week and staying just over 2 miles from the work place meant I had no excuses, I walked back at least two times a week. With the Walkmeter app, I could see (and hear) my average pace, so started to aim to improve on this, getting faster and more energised with each walk. It started to feel like I could break out into a jog, so I did, every so often.

I am now three weeks into my training plan and am loving it.

Weeks one and two

Easy does it

 

Week three completed

Finishing with my first 15 min non-stop jog

 

 

 

 

 

 

 

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Just write

I have set myself a challenge-to see if I can write a blog in half an hour, proof read and post it on the same day.
No time to think about a subject, exactly what to write or how to write it – just doing it.
I realised I am a bit of a control freak. I like things to be just how I want them, whether work or home, so I figured this is an opportunity to let go and just get on with it.
In respect of writing, it is amazing how accustomed we can become to relying on spelling mistakes being highlighted and the ability to go back and change things. Is it ever going to good enough?
I love the spontaneity of this challenge, i am sitting on a train to Swindon, late Sunday afternoon. I do this trek most weekends and I hate:
– having to try and lift my luggage on the luggage shelves-already packed with everyone else’s stuff

– People hogging the seats next to them, either with their bags or, as is the case today, their feet! A short glare and the feet go down -makes a change.

– the annoying tinny sounds coming out of the guy’s iphone opposite me. – people coughing who should stay at home rather than generously share their germs

I can’t believe me the conversations some people seem quite happy to have in public, arguments, food shopping lists and talking to an estate agent, happily giving put an email address for all to hear. I would rather text or just not bother.
Something that does make me giggle though is looking at what people call their mob device-you know, when you are searching for wifi connections in a public place. The best one o saw the other day was “FBI unit white van sitting outside”. Today’s list not so fun-“GWR WiFi”.
Anyway believe it or not coming up to my half an hour so time to finish this blog already and get to my hotel.

This has been quite liberating. It feels kind of good just writing my mental meanderings down. I might just try it again.

I wonder how many mistakrs I’ll find when I proof read?

and after I have published this…..

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