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Burns Night Toast to the Lassies – Script & Tips (Updated for 2026)

The Anatomy of a Successful Toast (A Data-Driven Approach)

I am not a natural public speaker. When I was asked to do this, I was terrified of either boring the room or accidentally offending someone. So, I did what I always do: I analyzed what makes a speech work and built a structure to minimize the risk of failure.

I looked quite extensively online for tips and example toasts but nothing was that good so, in the hope that it might help someone else out here’s the toast that I gave, or at least the toast that I wrote beforehand. I definitely didn’t read this out verbatim, I’d had a few beers and was feeling more creatively inspired in the delivery than when I wrote it – I recommend this approach!

If you are writing your own version, here is the 3-part formula I used:

1. The “Low-Status” Opener

The Goal: Lower expectations immediately.
The biggest mistake people make is trying to be a stand-up comedian. You don’t need to be funny; you just need to be self-aware. By starting with a joke at my own expense (my lack of preparation, my nerves, or my Google search history), I got the audience on my side early. Once they are laughing with you (or at you), the pressure drops.

2. The Pivot to Sincerity

The Goal: Make people think, enjoy the contrast.
A “Toast to the Lassies” is traditionally a roast, but if you stay in “roast mode” for 5 minutes, it gets awkward. You have to have some light and shade. If you are speaking in front of people, there is a chance to change how they think about something, and it’s worth taking that opportunity. So I made sure to have a sincere element. People then enjoy the jokes after more as well.

3. Closing and Call-backs

The Goal: Leave before they want you to, and tie things together.
I timed this speech to be under 4 minutes. In the history of Burns Suppers, nobody has ever complained that a speech was “too short.” Maybe this is just me, but I really enjoy callbacks, referencing something that was mentioned earlier: Arrested Development is full of these, also Stewart Lee’s stand-up. It makes me think that the person has thought about this, and gives me an extra satisfaction .


Good evening Ladies and Gentlemen. For those who don’t know me my name is Rob Mitchell and I play second row for the 1st XV. I also compile the statistics for the 1st XV, noting how many appearances players have made, and so because I love statistics I note that this is the third Burns night I can remember attending here. Since my first appearance I’ve learnt not to wear a kilt to these occasions and John Hines has learnt not to ask me in front of assembled dignitaries to prove whether I am a true Scotsman in my wearing of said kilt…

So when David Dick asked me to give the Toast to the Lassies, I said I’d think about it but wasn’t sure if I could do it… he then thanked me for agreeing to do it and here we are. I have to confess that despite being born in Glasgow and with parents living in Aberdeen I had to go and look up what was expected from the Toast to the Lassies. My hopes were immediately dashed when I realised it had nothing to do with those incredible dogs who save so many children from abandoned mine shafts every year, or the Guildford RFC backline.

Scotland still being just part of Britain I went to the BBC site which describes the Toast to the Lassies as “the humorous highlight of any Burns Night”. I’m not sure who wrote that but no pressure I suppose… at least not if you’ve spent the rest of this evening sitting on Rory Andrews’s table.

The BBC goes on to say that this toast “is designed to praise the role of women in the world today. This should be done by selective quotation from Burns’s work and should build towards a positive note.” I don’t know if that means I should start on a negative note or something. However one important point that the BBC does not mention is that in preparation the speaker should spend 80min running round a muddy field getting his head kicked in, followed by 4 hours of aggressive drinking, but we can all read between the lines here.

Here at Guildford we are lucky to be able to count on the involvement of many women, from the players in the mighty Gazelles, to coaches, physios, administrators, volunteers, bar and catering staff and supporters. Not to mention those partners of players who put up with weekend disruption as Saturdays (or Sundays) are spent playing and then the rest of the weekend involves their partner lying around in pain and asking for back rubs. I’m glad and proud to be part of a club which has such an active involvement from the other 50% of the population.

So on to Robert Burns. He was a big fan of women but however not such a big fan of responsibility, commitment or the withdrawal method and is thought to have fathered somewhere between 12 and 16 children with at least 4 women before he died at the age of 37. For a fan of statistics such as myself the implications of that are pretty mind-boggling. Assuming that there were no twins, that’s 1 child every year since the age of 20.

I’ve never really read much Robert Burns but I started looking through his work to prepare some of those selective quotations that the BBC recommends and was struck by how alive a lot of those poems and songs felt. You can really get a sense of the person behind the writing and the 16 children by 4 women in 20 years seems less outlandish. I am no Burns scholar but reading some of this stuff and picturing the man behind it, it seemed like there were three types of writing that Burns did.

First up are those poems where Burns is delighting in his conquests and showing what a lad he is. This one is thought to be inspired by Elisabeth Paton, a servant girl who worked in the Burns household:

My girl she’s airy, she’s buxom and gay,
Her breath is as sweet as the blossoms in May;
A touch of her lips it ravishes quite.
She’s always good natur’d, good humor’d, and free;
She dances, she glances, she smiles with a glee;
Her eyes are the lightenings of joy and delight:
Her slender neck, her handsome waist,
Her hair well buckl’d, her stays well lac’d,
Her taper white leg with an et, and a, c,
For her a, b, e, d, and her c, u, n, t,
And Oh! For the joys of a long winter night!!!

The second type of verse has a long lineage and was all too easy for a rugby player to recognise. No doubt many here are familiar with the story of the man who used to have a retail job in Chicago but lost it due to many misunderstandings with female customers and the items they came into the store looking for. Or the joys of being a Rifle Ranger, or the bear that I know that you don’t know, and so on and so on. If you were in the vicinity of the A3 between Gosport and here this evening it’s possible you may have heard some of these stories set to music…

It’s impossible to read something like Coming through the Rye (chorus:

O gin a body meet a body,
Comin’ throu the rye:
Gin a body fuck a body,
Need a body cry.)

Or the fantastically crude “Nine Inch will please a lady”:

`Come rede me, dame, come tell me, dame,
`My dame come tell me truly,
`What length o’ graith, when weel ca’d hame,
`Will sair a woman duly?’

The carlin clew her wanton tail,
Her wanton tail sae ready
I learn’d a sang in Annandale,
Nine inch will please a lady.

and not imagine Robert Burns and his mates getting pretty severely boozed before launching into drunken renditions of these and several others.

I’ve been a bit coarse here, and it’s not gone down as well as I’d hoped, so the BBC says that this toast should build towards a positive note (John Hines might be wishing that he’d asked me to prove my Scots heritage instead now…) I’d like to look at the final category of Burns’s work, those poems which go furthest to explain the multitude of women he was involved with. It is easy to imagine the average standard of wooing from farmers in 18th Century Ayrshire and then compare the stuff that Burns was coming up with. Maybe there were a load of outstanding poets back then, but much like playing for Guildford before I started recording statistics – if no-one records it then did it even happen? So imagine the success that someone would have with verses like these from “O Saw ye Bonie Lesley”.

To see her is to love her,
And love but her for ever;
For Nature made her what she is
And never made anither.

Thou art a queen, fair Lesley,
Thy subjects we, before thee:
Thou art divine, fair Lesley,
The hearts o’ men adore thee.

So to conclude, would you please be upstanding and I’d like to finish with some final words from Burns as we toast to the lassies:

Old Nature swears, the lovely dears
Her noblest work she classes, O:
Her prentice hand she tried on man,
And then she made the lassies, O.


If you’re looking for some whiskies, have a look at this other post:

Tool Review: ActualBudget – The “Envelope” Method for Sanity

Effort Level: High Setup, Low Maintenance

MetricStat
Cost~£4/mo (Hosted) or Free (Self-Hosted)
PrivacyLocal-first (No selling my data)
Previous Failed AttemptsMoneyDashboard, Excel, “Hope”

I have been looking for a tool to get a grip on my spending for years. I previously used MoneyDashboard (RIP) and standard banking apps, but they all suffer from the same flaw: Autopsy vs. Diagnosis. They tell you what you did spend, not what you can spend.

I found ActualBudget via a Reddit thread, and it is the first tool that has stuck. It is open-source, fast, and privacy-focused—one of those rare tools I am happy to pay for because I know I am the customer, not the product.

The Concept: Digital Envelopes

ActualBudget uses “Envelope Budgeting.” It sounds simple, but it requires a shift in mindset.

  • The Old Way: “I have £1,000 in the bank.”
  • The Actual Way: “I have £200 in the ‘Groceries’ envelope, £100 in the ‘Car’ envelope, and £0 in the ‘Beer’ envelope.”

It sounds restrictive, but I find it statistically comforting. I don’t have to guess if I can afford something; I just check the envelope. It forces you to decide what sort of life you want to live and ensures your spending matches those priorities (or highlights where you are failing).

My Setup Strategy (Or: How I should have done it)

It took me two months of messing around to get this working right. If I were starting today, this is the protocol:

1. Define the Categories

Do not overcomplicate this. I use these 7 buckets to answer the specific question: “Can we afford a holiday, or do we need to fix the roof?”

CategoryPurposeExample
EssentialsThe “Keeping the Lights On” fund.Mortgage, Council Tax, Utilities.
Family DiscretionaryJoint fun (and chaos).Zoo tickets, unexpected pizza.
Car & BikeTransport & Maintenance.Fuel, servicing, bike parts.
Personal DiscretionaryGuilt-free spending.Books, gadgets, pints.
HolidaysSinking fund for trips.Camping fees, flights.
InvestmentsLong-term hold.ISAs, Emergency Fund.
Work ExpensesA holding pen for company money.Train tickets, hotels.

2. The “Day 1” Clean Up

Add all your on-budget accounts (Current accounts, Credit Cards).

Crucial Tip: Exclude long-term savings/investments from the budget view. Seeing your pension alongside your grocery budget is just noise that clutters daily decision-making.

3. The Workflow

Record transactions as they happen. When an envelope runs dry, you stop spending—or you consciously move money from “Holiday” to “Car Repairs.” This hurts, but it is reality.

A Note on Work Expenses

These are a nightmare to manage in personal budgets because they distort your spending data. My fix:

  1. I have a dedicated “Work Expenses” category.
  2. When I spend money for work, the category goes negative.
  3. When the reimbursement comes in, I assign that income directly to the “Work Expenses” category (bringing it back to zero), rather than to “General Income.”

The Verdict

ActualBudget won’t work for everyone—it requires you to be active, not passive. But if you want a tool that is fast, private, and forces you to be honest about where your money is actually going, it is worth the learning curve.

What is the point of thinking about how you should live, if you don’t ensure you follow through? This is the point of a tool like this – are you taking active control of the life you want, or just being blown around in the wind?

The Monthly Log: December 2025

A quick look at what I’ve been running, playing, and learning this month.

🏃 Running & Stats (30 days to 19 Dec)

  • Training Goal: sub-20m 5k by end of 2025 – attempt planned for 23rd before Christmas eating
  • Total Distance: 160 km
  • Elevation Gain: 1,931 m
  • Key Workout: 8 x 3min at 5km pace – hard!
  • How it felt: Not enjoying running along the road all the time, but needs must

🎲 Games + Music

  • On the Table: One Night Ultimate Werewolf – played with grandparents and kids, great fun once we’d worked it out. Fast and furious
  • On the Speakers: Darkness on the edge of Town – Springsteen – my highest rated album from the 1001 albums project. Also really enjoyed Jazz Samba by Stan Getz
  • The Verdict: Maybe these two could go together, but love the darkness in the Springsteen.

📚 Inputs (Books, Podcasts, Tools)

  • Reading: Children of Ash & Elm by Neil Price – Vikings were so weird, so metal, so unlike today’s civilisations even though the people were basically the same. Fascinating the different ways society can organise
  • Listening: Got round to listening to the Acquired episode on Google, great story although I wonder if they over-emphasise the importance of the individual
  • Cool Tool: ActualBudget – amazing personal budgeting software. Won’t appeal to everyone but a complete gamechanger for me. Will do a separate post on it

📸 Snapshot of the Month

Putting up the Christmas Tree

Chronicles of Avel + The Witcher Soundtrack

https://www.rebelstudio.eu/games/chronicles-of-avel-1415.html

This is a great game to play with my 8 and 6 year olds. It’s cooperative, which means everyone is involved and invested all the time, and there are no issues about someone winning and losing. You get to design your own character, and the artwork and pieces are really engaging. Highly recommended.

We love the mechanism of killing monsters to gather enough equipment and material to then defend against the onslaught of the beast. You also feel the time ticking as the game progresses and the beast’s appearance approaches. This has the added benefit of everyone always knowing how far through the game they are and how much longer is left. It is a bit complicated to set up, and there are a lot of rules but the game flows well once you’re into it.

The sound paring is an obvious one, but soundtrack to the Netflix series The Witcher works perfectly here and is long enough to cover even an extended session.

Beat Box Hill Half-Marathon: A Trail Running Adventure

https://www.runthroughtrails.com/beat-box-hill

When a friend asked if I was still running and suggested that we do this race, I wasn’t really that keen to start with. A very hilly and tough half-marathon which wasn’t in my training plan and didn’t really fit into any of my goals, did I really need to do this? But I enjoyed it immensely and am really grateful that they did suggest it. I’ll be looking to do more similar events in future. I’m also very grateful that I took up running and did that first half marathon back in 2022, opening up the possibility of doing events like this.

All my previous races have been on the road, with minimal elevation. I’ve gone into those races planning to set a PR, and have set pace targets to achieve that goal. I’m running looking at my watch, constantly calculating if I’m on target or not, assessing how I’m feeling, wondering if I need to push or back-off. This was completely different.

Around 700m of climbing on muddy trails meant PRs were not ever in question, and really I just wanted to enjoy the run. I couldn’t stop myself setting some sort of goal and had in my mind a 2:15 target, but there was no way to know if I was ahead or behind that target until the last few kilometres so it was academic really.

The weather was really almost perfect. It had been raining earlier in the week but the course wasn’t too muddy at all and there was just a touch of mist in the air. It was cool, not too windy and generally perfect conditions for autumn. Maybe there were good views on the course, I was head down most of the time!

I ran most of the way just on heartbeat and feel, trying to make sure I was under 170 for the first hour. I know from experience that I can red-line for about 40min so needed to stay out of the top zones until later in the race. There was one section around the middle which felt pretty flat and I pulled my pace back then to try to make sure I didn’t blow up. I didn’t try to push the hills, since from my research I understood that it would be a lot more fatigue for not much extra time. I did try to push the downhills a bit more though. I know how much better it feels to finish strong, so I was wary of going too hard too soon.

The race started at the top of Box Hill, with a bunch start. The starting section was quite narrow and also downhill which was a bit frustrating. I didn’t want to start too fast, but I did want to make the most of the downhill and let gravity help me out. After a while though things spread out and we got to the first section of uphill steps in any case. There were several sections of steps and nothing to do on these but walk.

I saw one person on a steep slippery section but generally the course was in good condition. It was mostly well marked as well apart from one section where I started following the 50k course before the marshall turned me around. I was cursing that extra 300m!

The aid stations looked great, but I was carrying 1 litre of DIY energy drink plus a few gels so I didn’t stop at any of them. Would rather reduce the weight I was carrying.

Our course numbers had a basic elevation profile printed on them, and I was trying to look down at that to work out whereabouts I was on the course and how many hills I had to go. I never managed to work it out though and just had to take whatever the course gave me. Walk the steps, and the steep hills but run as much as possible, then open out on the flat and push the downhill as much as safe. Such a difference from a flat road half where you’re constantly looking at the clock and thinking where you are compared to the pace targets. This felt more like a training run really.

So I was feeling really good about the run, legs felt reasonably strong but then I started to get cramps in my calves and shins. This was really annoying and there was nothing much to do except stop and stretch or walk until they went. There was a horrible section of steps towards the end that I went up ok, but the cramp was worse on the flat or downhill. It was frustrating that just when I wanted to open out my legs and stretch for home, I had to walk or do something to get rid of the cramps.

I even had to stop a couple of times when in sight of the finish, just to get my legs to bend properly. But I managed to get across finally in 2:11, so within my target time.

So the lesson for next time is to take more electrolytes before and during the run. Overall though, it was a really fun race. I found not having to worry about the time very liberating. It was one of the hardest races I’ve done though. I saw some blood in my urine later in the day (“runner’s bladder” apparently), and my wife was ill so I was on childcare duty in the afternoon and took the kids into town. I probably should have respected the effort a bit more as I didn’t sleep well and was in bits the next day as we flew away on holiday.

All in all a great experience though. Next time just take more electrolytes, and respect the recovery a little more!

Guildford 10k 2023

Race Information

  • Name: Guildford 10k
  • Date: 8 October 2023
  • Distance: 10k
  • Location: Guildford, Surrey
  • Website: https://www.guildford10k.com/
  • Time: 44:32

Goals

GoalDescriptionCompleted?
AFinish Strong, pace correctlyYes
BPRYes
CSub 44No

Splits

Training

This is my local race, the course goes down past the end of my road and I was really looking forward to it. I had been entered in it since 2021 I think, but due to COVID, the organisers going bust and other issues it hadn’t been run for several years. I ran the Reigate Half Marathon (https://www.thesearesomethings.com/running/reigate-half-2023/) a few weeks earlier and my plan was to take a week off to recover from that, then do a week of faster stuff and a limited taper to the 10k. It actually took me almost 3 weeks to recover from the half, so that plan had gone out of the window and I did very little running between the events.

Instead I had done some low-impact circuit work, and also gone for long bike rides at the weekend, to try to keep some condition but make sure that my foot and knee issues would let me actually complete the race and enjoy it.

Pre-race

It was great being able to take a gentle 30min stroll down to the start eating a banana and drinking some water, drop my bag off and get ready with little stress. Being 10k I wasn’t too worried about fuelling myself or any logistical issues, so I felt really relaxed at the start. It was an 8am start which actually suited me well considering I normally run early morning. I had also made sure to tape my nipples this time.

The race pack had been sent out earlier so I didn’t have to worry about doing my number or anything either.

I decided to take a different approach to my last two races, and I had come across a quote in Build Your Running Body, along the lines of “it is amazing what you can achieve if you reach the half-way point strong”. The course is out and back, and slightly uphill on the way out. I decided therefore to aim to get to the half-way point at 23 minutes and then see what I could do in the second half. This would make it tough to get under 44minutes considering my 5k PB is 21:07, but maybe I would be ahead of time and the downhill could help me here. I also knew from the half-marathon that I could spend about 45min with my heart rate in the 180s which should be long enough to get me home.

Race

They called us to the start by expected finish time and I was surprised to see how close the 44minute group was to the start. Unsurprisingly, the 10k is more accessible than the half-marathons I was used to, and so I was one of the more serious runners there. I had a gel on the start line, teed up my music (no need for podcasts or audiobooks) and got ready to go. The start of the course is the most uphill so I wasn’t too worried to be behind target in the first k and I saw my lap paces coming in line with what I wanted. I made a conscious effort in the first few k to tell myself that I was enjoying the race and feeling good and I think this positive attitude really helped. My road is about 2.2k into the race so I looked forward to running past the family. I tried to keep the HR under 180, backing off when I saw it getting a bit high. Was great thinking that it was all single digit km to go though.

I took a caffeine bullet at about 4k, I could probably have taken it earlier but I was just feeling really good so held off. I got to the turning point at 23:16, a little behind where I would ideally be, but I was feeling strong so was ready to amaze myself.

It was great coming downhill for the second half of the race. I saw the family again with 2.2k to go and inadvertently knocked over my son while giving him a high-five which gave me something else to think about. Maybe the 7th kilometer was a bit harder and I had to dig a bit deeper, but I was overtaking people and feeling positive. The tunes were good and I was talking to myself most of the way.

The last km is really downhill, and I came through as quick as I could, trying to catch the person in front. I was surprised to see the finish line come up sooner than I expected but I didn’t have much left at the end

Post-race

I felt good post race, again a nice change to not be so spent. I was a bit disappointed with my time as I thought I had a 44:27 PB and so I hadn’t made it, but turns out my PB was 44:57 so I had knocked 30s off it. Caught up with the other 10.8s who were running and went for a PB rumbler and breakfast before walking back home.

Lessons for next time

  • Run the race that you have in you that day, listen to your body and be prepared to change plan
  • Get to half-way feeling strong and then see what you’ve got – makes for a much more enjoyable race even if you could maybe run a quicker time
  • 10k is a fun distance, should maybe do more of them
  • 3 weeks is probably the minimum I need between events
  • Make sure the Strava beacon thing is working correctly

A great event which I will definitely do next year, assuming they manage to put it on again.

Reigate Half 2023

Race Information

Goals

GoalDescriptionCompleted
ASub 1:40No
BPB (sub 1:41)No
CFinish Strong & Enjoy itNo comment…
Set less ambitious goals in future!

Splits

Training

I used a half-marathon plan from Ben Parkes for this event and the training generally went pretty well and I enjoyed the plan and the mix of runs. It had me running further than I ever had before, and doing more volume than I had before but I wasn’t injured and I was able to achieve all the specified paces for the effort sessions. Due to the summer holidays and planned trips, I did miss the last three long runs. I’m ok with that decision, as I chose to prioritise being on holiday with my young family rather than going out for 2hr runs. But I can’t help that think this affected by race performance

So the training went well, up until the last couple of weeks. 10 days before the event (Thursday) I did a double session of run in the morning and 30min strength workout in the evening (as per the plan). I probably pushed the strength work too hard as I was back home so could do Nordic hamstring curls and weighted squats which I hadn’t been able to do while on holiday. Then I was still tight when I went to run on Saturday morning, meaning that I had bad form and that evening was dealing with what felt like some plantar fascitis in my left foot and ITB issues in my right knee. Maybe unrelated, but I also seemed to have got ill – sleeping HR was elevated and I was very snotty and congested. The week of the race I just did two 30 min runs and by Sunday I was hopeful that I had enough miles in the bank from earlier in my training to get me round and to achieve my goals.

Pre-race

I didn’t sleep that well, and then the taxi that I had booked to get me to the station was late so not an ideal pre-race. I got the train on time though and then headed to the event. On the train I ate a banana and a chia flapjack bar and drank a flask of coffee. I normally run fasted first thing in the morning, this event was a bit later but I didn’t want to have too much food inside me. I arrived at the event in plenty of time, picked up my race number and used the toilets before the queues built up.

I had quite a lot of time to kill so tried to relax as much as possible before it was time to head over to the start pen. I’d been weighing up what pacing strategy to follow, in the end I decided to just go with the 1:40 pacers and let them worry about all the pacing. I hoped this would allow me to settle into the run more. The alternative was to try to start slower and run negative splits and also slow on the hills more but I decided that having a group would be more helpful based on my last experience (https://www.reddit.com/r/running/comments/11r5u5y/surrey_half_race_report_learning_lessons/).

The course was hillier than my last half-marathon, but I’d trained more for this one (with the exception of the last couple of weeks) so I hoped that a PR was still a plausible goal.

Race

I felt great at the start, there was music playing and a really good atmosphere. There was a bit of a false start which was weird but then we were underway. The course started with a bit of a hill and the pacers went up it pretty fast, maybe faster than I would have done on my own. I decided to stick with them though rather than changing plan. In hindsight I should maybe have gone slower up and faster down the hills but who knows.

Everything was going pretty well, I tried to not look at my watch too much and just sat behind the pacers hoping they would pull me round. I had a gel at about 33min in, and tried to take water from the water stations. It was quite hot and humid and I was sweating a lot. The water was in paper cups which were difficult to drink from and so I ended up mostly pouring them over myself but my gels were isotonic so I wasn’t too worried.

After about 14km it became clear that I wasn’t going to be able to stick with the pacers much longer. My legs were really heavy and I wasn’t going to be to keep that pace to the end. The last time this had happened I really pushed myself into the pain cave to get round, this time I decided that I would drop the pace right off and treat this as a training race before a 10k that I have in a few weeks. Today wasn’t going to be my day for whatever reason, and so I decided to back off. I tell myself this, but realistically I’m not sure I could have done anything else and my HR was still 180+ for most of the last 7k. I saw the 1:45 pacers go past me but I was really suffering.

Throwing water over myself and the warm conditions meant that my shirt was sodden. This would have bad consequences for my left nipple.

There was one brutal hill right in the last 2k and I pushed hard up this, with some encouragement from the crowd. I was looking forward to cruising down the other side but got cramp in my left hamstring which I’ve not had on a run before. I don’t think the 3 gels and bits of water from the stations was enough for the conditions today.

My right nipple had also bled through my (white) shirt by now. Again not something I’d had before or was expecting, but think it was down to just how wet my shirt was from all the sweat and the water. So a few funny comments from spectators, and shocked looks from children but by this point I just wanted to get to the finish. I tried to smile for the cameras as I came across the finish, but this is the face of a broken man:

Post-race

I couldn’t stop sweating for about 20min after the race. Very tired, despite “backing off” for the last 7k and giving up on the PB. I stretched off, had a couple of beers and headed off. It was a great event, really well organised and a good course. Would be really fun to reach that final hill with something in the tank and then fly up and down it into the finish.

My legs were sore for days afterwards, quads were really sore for about a week. The run also really aggravated the plantar fascitis and ITB issue that I’d picked up the week before the race. Was actually struggling to get down stairs

Lessons for next time:

  • Running with DOMS is a bad idea and will impact you long-term. Go easy on the weights if you haven’t done them for a while
  • Park the ego, go with the slower pacer group or do own thing and finish stronger for a more enjoyable race
  • When it’s hot I need to take my own water + electrolytes and actually drink what’s given out on the course
  • Tape / Vaseline / Bodyglide nipples!!

This was a great event though which I’m keen to do again to lay to rest some demons. I’m not sure it’s a PR-friendly course with that big hill at the end, but I imagine there can be an awesome runner’s high coming down the other side if you have paced yourself appropriately

Surrey Half Marathon 2023

Race Information

Goals

GoalDescriptionCompleted?
ASub 1:38No
BSub 1:40No
CPB (sub 1:42:30)Yes

Splits

KilometerTime
14.39
24.43
34.37
44.37
54.52
64.36
74.37
84.36
94.38
104.46
114.46
124.41
134.40
144.41
154.47
165.09
174.52
185.01
194.58
204.54
214.56

Training

Had trained well going into this using Hal Higdon’s Intermediate 1 Plan, setting 5km and 10km PBs. I had been concentrating on running my slow runs below a HR of 143 and that had been working well for me. This was my second 1/2 marathon and I was looking forward to it after really enjoying my first one.

Pre-race

I was away travelling with work the week before the event, not sleeping so well and eating and drinking badly so maybe that had a little impact, although I felt fine on Friday and Saturday. The HRV training app I use also showed I was in a good place on Sunday morning.

I had a piece of toast at home, and made a flask of coffee then headed over to the event around 7.20. I had a banana and a flapjack bar on the way to the event, dropped my bag and visited the bathroom several times.

Weather was mild, no wind and conditions were really good so I was looking forward to a good run. I had a chia caffeine gel on the start-line and set off.

Race

From the start I was about 100m or so behind the 1:40 pacer flags but I thought if I just keep them in sight and them aim to overtake them before the finish I should be good for a sub 1:40 time. In hindsight this was maybe a mistake and I should have got with the group and stayed with them. I wasn’t able to find a good group to sit with during the race and ended up flitting between pacers. I had some good stretches running side-by-side with various people but missed that consistent group to run with.

I felt a few niggles during the run but nothing serious. My heart rate was worryingly high at above 170 though, and I couldn’t really get into the audiobook I was listening to. The pace was good and I was still in sight of the pacing group so all good.

Then I got to about 15k in and the wheels started coming off. This was when I was expecting to start getting my next wind, but it wasn’t happening. I had a caffeine bullet and changed onto some high-tempo music but there were a lot of people going past me now.

Legs felt incredibly heavy, I kept thinking should I stop and walk for a bit but I managed to keep moving forwards. The last 5k was really a slog, with none of the runner’s high and euphoria that I experience last time! I was also thinking that the race was 21.3k rather than 21.1 for some reason which didn’t help. Towards the end I just wanted it to be over, and I finally got across the line in 1:41:03, completely spent.

Post-race

So missed the A and B goal but still a 90s PB. My 5k and 10k times suggested that I should have been faster, so I don’t know if it was the week of travel or something else but I couldn’t have done any more. I’m a bit disappointed with the performance as I really felt that based on my 5k and 10k times I was in with a chance of going sub 1:38. But only my second half-marathon so still a lot to learn.

I probably went off too fast, and should have tried to accelerate from a 4:45 min/km, rather than from a 4:40. Last time out I ran 5:00 min/km and then killed the last 5k and that was a much more enjoyable experience, although I probably left some time out there. I wonder as well if I would have done better being in the pacing group, and then just relaxing into it rather than wasting mental energy thinking about pace and who to run with.

Learnt a lot though, and I really enjoyed the training and the post-run beers. Now to find another half-marathon to do in the next few months and see if I can get under than 1:40 mark. Pretty sure I’ve got it in me with some better race-day tactics and a less-stressful week beforehand.

It’s a great event though and will definitely be back again

Guildford Microadventure

Nearly sunrise

I had a bonus holiday day to use as I ended up working the Queen’s funeral, which was double bonus really as the rest of the family were at school / work. For a long time now I’ve been thinking that I should do another micro-adventure so this seemed like the perfect opportunity. Luckily the weather forecast was good as well so it was on.

I kept this super simple, the only goal was to spend the night outdoors. Nothing else. Just to prove that I could still do this and remind myself what it was like. Also a vague idea that if I wanted to do this again, I should start easy.

From running around the area over the past year I had a good idea of where I would pitch camp, so I put the kids to bed and then headed out the front door at about 8pm.

Packing List:

  • Sleeping bag, rollmat, bivvy bag, fleece stuff sack for pillow
  • Tarp (with lines attached to corners already), poles, pegs and 2 extra lines
  • Waterproof jacket
  • Warm top
  • Flask of coffee for the morning (Zojirushi so good at keeping things warm)
  • Hipflask of whisky for the evening
  • Waterbottle
  • Tootbrush & paste
  • Headtorch

Packing was minimal, I’d planned it out during a Teams call in the afternoon so was very quick getting everything together. I used everything except the extra lines and the waterproof.

There was no moon, so it was really very dark walking up to the spot and I had to use the headtorch when I got into the woods as it was pitch black.

Really very dark…

After walking for about 35minutes I’d found the area where I planned to spend the night, and then quickly found a likely spot, just set back from the path with a small amount of cover from a hawthorn bush. My only real worry for the night was slugs – these had been awful when I camped on Exmoor and are a real downside to using a tarp rather than a tent. But it had been dry for a while and was quite cold so I was hopeful to escape them. Seemed like I wouldn’t be so lucky when I found a couple exactly where I was planning to sleep, but I dispatched these and the rest must have got the message.

It took me a little while to decide that I had a good spot and was actually going to do this, was quite tempted to just walk back home and get into my bed. This feeling passed though as I sat there looking out over the villages below, seeing the planes pass overhead and the car lights wandering through the dark. So I committed to setting up the camp at least as I could always take it down again if I chickened out. There were some noisy boy racers in the nearby carpark, and some bell-ringing practice going on somewhere but I didn’t see another person.

Getting the camp set up was straightforward and I could remember how to do the relevant knots (slippery taut-line hitch). Having the lines already attached to the tarp was super-convenient and I thanked the person I used to be for thinking of doing this a long time ago!

Can just about see my set up here

Finally I decided it was time to retire, as I was in danger of drinking too much whisky. So into bed and I was pleasantly surprised by how comfortable the rollmat was since it was a long time since I had used it. Also the fleece stuff sack is by far the best pillow I’ve used, having tried many different inflatable options.

I slept pretty well, better than I hoped. Woke every 90 min or so I think but found a new position and was bag asleep quite easily. Heard a lot of owls, or one very talkative one and enjoyed seeing the stars. The cloudless night meant the visibility was great, but also that a lot of condensation fell on the ground. I was grateful for having put the tarp up, and for the bivvy bag being quite waterproof.

Water was forming on the inside of the bivvy bag, but it didn’t seem to be making a difference to the sleeping bag and I was super cosy in a long-sleeve wool baselayer, walking trousers, wool socks and beanie hat. I cannot say enough about my sleeping quilt from Enlightened Equipment. One of the best buys I’ve ever made. The quilt works so well inside the bivvy bag, much more comfortable and easy to get in and out, and it’s just so warm and light. Like being enveloped in your own bubble of warmth. Was difficult to get out of this in the morning.

I was up about 6, packed up by 6.20 and then home around 7, feeling great.

Really glad I did this, and surprised myself by how simple it was. Very satisfying to know that I know how to do this and can actually do it. Something special about being awake and in nature when most people aren’t, whether that’s at night or in the early morning. It certainly makes for a richer life experience than another evening on the sofa watching Netflix.

Not sure I would change anything if I did this again, maybe some better whisky, or binoculars to get a better look at the stars. Did make me think that I’d like to do the North Downs trail, wild camping on the way. Walking back home in the morning was good, but would have been even better to have been on a journey to somewhere new. But a micro-adventure is always better than a no adventure!

Surrey Half Marathon Race Report

A goal: 1:45:00
B goal: finish it

Training was good, longest run was 17km and had done 40min at goal pace and both felt good. Biggest week was 40km. Slightly worried about a tight right Achilles and whether it would last for the whole run. Had twinged it on Christmas Eve and it still wasn’t 100%. Would often feel tight in the morning and at the start of runs before loosening up. Had run a 21:25 5km so 1:45 seemed very achievable but have never done that distance before.

Tapered down the week before with 3 easy runs and 20min on Friday before race on Sunday. On Saturday I was out with the kids and mostly just ate lots and rested, didn’t drink booze.

I normally run early morning before breakfast, but the race wasn’t until 9am. Woke around 6.30 and had a coffee plus peanut butter and banana on toast. Made sure I’d emptied my guts before getting picked up around 7.30.

Parked about 10min walk from the start and headed down to drop bag. Immediately lost the 3 guys I’d come with and was second guessing myself on everything to do. Much more nerves and uncertainty compared to just going out for a run in the morning. Also compared to heading out to play a rugby match where the stakes were much higher.

Went for two pisses and then headed over to the start at about 8.50. Had a gel containing caffeine at around 8.50 as well. Found the 1:45 pace group and my friend Tom and then did mostly my normal warm-up rather than the group one the guy was leading. At the last moment decided to put my phone in my belt rather than my shorts as I was worried about the zip on the shorts pocket, then race started. Was listening to a Dan Carlin podcast about the Mongols. Also carried a collapsible water bottle with me so I wouldn’t need to rely on the water stations, had usually done this in training as well.

First couple of km lots of dodging people and trying to stay close to the pacers, was a bit worried about losing them too early so stayed really close. Eventually settled down and just enjoyed the run and the podcast. Pace seemed to be a little high so was a bit worried about going too fast but decided to just stay with the pace group. Amazed by all the different body shapes and ages running, motivating to just stay with the group but didn’t really engage with anyone. Had lost Tom immediately at the start and didn’t see him again until after the finish but he must have been close all the way.

After 40min I was in uncharted territory but still feeling good. Had a gel at around 50min and no gut issues at all. The last 9km or so was out and back so could see runners returning on the other side of the road, very motivating to see these people close to finishing and moving fast. I had a caffeine bullet around this time as well which tasted pretty bad but gave me something else to think about and didn’t give me any issues.

There were lots of people on the turn into the down and back stretch which gave me a lift, great seeing all the support and positive energy. At the turn I made sure to accelerate out to keep the pace up.

At this point I think the caffeine was hitting and I felt great. Switched over my music to a podrunner 180bpm mix, managing to do this without dropping my phone and decided to go out ahead of the pacers for the first time. Sun was out, I latched on to the shoulder of another runner and decided to just go faster with about 5k to go.

Felt really good here, music was great and was running strong and fast. My left calf twinged a little so made sure to focus on technique and cadence and not go too crazy just yet. Had another gel as I thought it might help the calf and because didn’t think it could hurt. These last few k are a bit of a blur really, just remember feeling really good and running fast. Kept looking at the watch and seeing it was only 15 or 10 min left and I could definitely run that fast. Had a bit of a scare when I saw a 3k sign when I thought I was only 2k from finish, but that must have been for the 5k race. Coming down the final finish I really opened up the stride and tried to pass as many people as I could. Wanted to make sure that family saw me finishing strong and not looking tired. Sprinted across the line in 1:42:37

Splits from Strava

Things I’d do differently next time:
Be less nervous at the start, have a pre-race plan and follow it
Set a more ambitious target, I think I could have gone under 1:40
Use body glide, had some chafing issues I’d not had in training

Really enjoyed my first race though and looking forward to doing more. That last 5km was a real high experience which I’ve not had before and I want to experience it again!

How I studied (successfully) for French B2 exam

In June 2019 I sat and passed the B2 exam in French. According to the Common European Framework of Reference for Languages, this is a vantage or independent user level which should take about 600 hours of study to achieve.

Here is how I studied for this and the tools I used in case it is useful for someone else.

My starting point was that I had studied French at school until GCSE, ie until I was 16 (about 20 years ago). I’d got an A* in that exam but was frustrated when going to France that I still couldn’t really understand anyone or communicate. So I decided to try and improve my French level and the B2 level seemed achievable without actually living in France, but stretching enough to be worthwhile.

I was also trying to fit this work in around a full-time job and having young children at home. I had two hours of commuting to and from work each day, an hour on the bike and an hour on the train and this was my key study period. It’s definitely true that learning a language is not hard, it’s just long. Persistence and consistency are the key, and finding ways to fit the language learning into your daily life and routine. For me that meant using lots of audio, reading the kindle or watching French Netflix on the train.

Key Resources Used

My key resource was Anki and the flashcard techniques from Fluent Forever. Anki is magic. It’s just an amazing method for getting information into your brain and making it stay there. I made 2,400 French cards in the end and I can’t imagine trying to learn a foreign language without it. If this tool was around when I was at school my life would have been a lot easier.

Listening:

The key thing I learnt from Francais Authentique was that listening is a great way to improve your French (or any other language), but you need to be understanding at least 70% or so of what is being said. You should then listen to the same material over and over again, potentially consulting transcripts as well until you are understanding more like 90% of what is said. This can be pretty boring but it is also very effective. You should also enjoy and be interested in what you are listening to, which goes against the previous direction really…

  • Francais Authentique
    • This is a great set of podcasts and I also actually paid for some of the materials he produces. They were useful and improved my French for sure, but quite boring so I’m not sure I would do that again. Having the transcripts as well as the audio was handy though
    • Was very useful to just have the materials there though, so even when not feeling super motivated I always had the next lesson available and could keep pushing through.
  • RFI JOURNAL EN FRANÇAIS FACILE
    • This is a great daily podcast which gives the news in easy French. It’s 10 minutes long so I would listen to it 3 times in a row on my cycle into work
    • Genuinely interesting to hear different news stories that were not picked up in the UK
    • Probably should have graduated from this to more difficult, but great to have something immediately accessible and interesting
  • Affairs Sensible
    • This is a great podcast, it’s around an hour long and the first half is usually the telling of some event, followed by a panel discussion
    • There are also some purely fictional episodes which are interesting as well
    • Really enjoyed listening to this, a good one for when going out running or cutting the grass
  • Slate.fr podcasts
    • Some great podcasts here, I can’t remember all the ones I listened to but a wide range of interesting stuff
  • Netflix in French (with or without subtitles)
    • In particular Call My Agent (Dix Pour Cent) and Marseilles
    • These are great to watch and didn’t feel like studying at all

Reading

The key tool for my reading practice was my Kindle – it is magic for reading in a foreign language for 2 reasons

  1. It has an inbuilt dictionary so you can immediately look up any word you don’t know
  2. Any word that you do look up is added to a list, so that you can go back and make a flashcard for it and learn it

I started out reading the Harry Potter stories in French, but I’ve never been a fan of those books and was not learning any particularly useful vocabulary. So I switched to reading the Inspector Maigret books which I really did enjoy. It can be difficult to find ebooks in French and I’m sure there are good deals out there I didn’t find

Speaking

The first thing is that listening to lots of French will improve your ability to speak, and your accent and fluency so just doing lots of listening practice improves your speaking anyway.

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But my main speaking practice was through italki, where you can find people who will give you French lessons online for very reasonable prices, c. £15 / hour. This was great, I could find someone to fit in my schedule and do the classes from home and it worked really well. It is important with this to be clear with the tutor what you want from the lessons, and also don’t be afraid to change tutor if the one you have isn’t working out.

Writing

I didn’t do enough writing and this was reflected in my scores. The main resource I used was kwiziq. This is great for improving grammar and is really helpfully organised into the DELF levels so you can tick off everything you need at a particular level. In retrospect though, I should have done more actual practice of the sort of tasks you get in the exam

italki also allows you to submit pieces of writing which will be corrected by the community and I did this a few times.

There is a certain style of writing that you need to execute in the B2 exam, beyond just writing correct French and I didn’t practice this enough.