Almost to West Wickham

I feel tired, but a quick hour is in the plan. I decide to do 1/2 an hour towards West Wickham and back.

I start off slow and sluggish. It seems hard. Most of the time I seem to be running past Park Langley Golf Club. A part from a few old boys at the bar is deserted.

I don't quite make the roundabout by West Wickham station. The run back should be harder as it has been downhill most of the way. But it isn't. I start to pickup speed. By the time I turn down Shortlands Road I am flying. The last 500 metres I am fast and graceful.

I think it's taking me a while to warm up these days, which is good. I am now tuning for long distance performance. I can see the marthon coming. It's exciting.

Route here: http://www.gmap-pedometer.com/?r=4209201

6.6km 38'06

Christmas Club

Despite last nights long run, I still wanted to be out with the club. I think I'll take group 3 rather than group 4. I toyed with group 2 but I put on my semi-flat shoes and after a little bit of sports drink I am feeling perkier.

I turn up and everyone is wearing fluro-yellow jackets so that they can be seen. Apart from visible knees, I have black long socks, black shorts, black gloves, black coat and a black hat. I think some people dis-approve. Oops.

Due to Christmas there are limited numbers. In the end after too-ing fro-ing where Richard tries to push me into group 4, only two groups are formed. A sort of 1-2 and a 3-4. I go with the 3 and 4s.

We start of and in front is a large pile of ice. I decide it may be fun to hurdle it. Which I do with grace and then realise it makes me look a bit of a cock. Oops.

A good sociable group. The funny thing with running is that running an hour requires willpower. Even if you are running slower than your usual pace it is still harder than standing still. Sometimes running slower does not make it any mentally easier. Sometimes I like to run where I am grabbing on to the back of the group, struggling to hold on. Today it is comfortable. Still it is a lovely evening with a little mist and drizzle.

The generally chatty conversation dies away on the run up Bromley Common to Locksbottom for the hill. It picks up again back down towards Petts Wood.

At one point I am forced to run on the grass verge. The snow has made it muddy. My foot slips. These days I feel more in touch with my feet. I listen to them, realise something has gone wrong and I am easily able to correct. I am sure that in the days of running in big clunky running shoes I would not have done this and gone over.

As we cross the final road I open up into a full sprint. And I really do push it. It feels great. I can't decide if the footsteps I can hear behind me are a pursuer or my footsteps echoing. I open up even more. Eventually I slow down for the finish. That felt good.

At the group stands around chatting for a while. Someone teases that not everyone sprints for the finish. Laura replies
"That's one of the most common causes of injury sprinting at the end..."
Oops

1:03'09 6.6 miles / 10.6km

The Bright Lights Of Croydon

As predicted I did not run Christmas Eve. Christmas Day my wife said I expect you will be doing park-run(guess she had seen an email on the computer) When it came to it, I couldn't drag myself away from the kids and I think my wife appreciated the moral support as she cooked the mammoth meal.

Boxing day, I kept my eating and boozing under control with the expectation of getting out on a run. When I got home, my will power had evaporated, so I hit the food and booze.

This mean today I had to get out. And it better be the full 2 hour long run. We had spent the day at the Winter Fayre in Hyde Park. Terrific fun but lots of loafing around small children.

One of the hard things when doing the long run is deciding where to go, especially at night. When we drive up the hill just past Kelsey Park at night you can see the Office Blocks of Croydon. I always joke with my wife about the bright lights of Croydon calling. Tonight I answer the call.

The first 5km are tough. Fortunately the ice is not causing to much of a problem and in the odd place where it remains it is not slippy. I get to the slightly dodgy area the other side of Tesco's. A group of youths in cars look up to no good, but I sail by.

A couple are lighting a cigarette as I run by. He says in a sarcastic tone:
"Watch out for the ice, don't slip"
I am tempted to reply
"Watch out for the fags, don't get cancer"
But I resist. Probably for the best, I'm not wearing my stab proof vest.

It seems uphill most of the way. I console myself with the knowledge that it will be easier on the way back. I reach Croydon town centre right on the hour point in time to turn back.

At first I'm flying. As I reach Tesco's at Elmers End I start to flag. It has seemed uphill most of the way back as well. Down past Kelsey Park I notice that it doesn't look as "downhill" running down, as it it does uphill when running up it.

I make it back, and looking at the watch it was 1:58'34. I had stopped for a wee on the way back (perhaps a minute) but a pretty even run both ways.

It was hard in places, but I enjoyed it. Maybe my head was turned by the bright lights of Croydon.

Route on GMAP pedometer http://www.gmap-pedometer.com/?r=4205620

18.5km 1:58'34

On the Christmas Wind Down

I shouldn't be running today as according to my training schedule it is a rest day. I have also a couple of days of hard snow running. I know I may not get out Christmas Eve or Christmas Day so best to get the run in the bank.

I decide to take it easy and wear the aqua shoes. I set off fast. I know what will happen, I'll run like crazy for a km or so and then slow to a crawl. But I don't. I run down across London Bridge and then down towards Tower Bridge. Two fast looking runners join the path outside the London Assembly. Sorry, not today boys and I quickly dispatch the first one. The second one takes a little longer, but I gradually reel him in and then fly past, flap, flapping in my aqua shoes. By the other side of Tower Bridge he is long gone.

I keep running fast and my form feels good. This is fun. I fly down London Wall, zig-zagging through the crowds. It is cold though!

I get back to the office and feel great.

Around 4.5km 23:30

Bad mood run

I'm in a bad mood. I consider the canals (my usual outlet for a bad mood) but I worry it will make we worse.

I opt for one of my favourites runs, down to Blackfriars, along the Thameside Path, up past the Tower, Leadenhall and down London Wall.

The barriers on the Thameside Path are closed by the refuse site which is just bloody typical. I have to run back up to the road, round and back down to the path.

I hope to see some Christmas cheer at Leadenhall. And to be fair, it is a little Christmassy.

I only really get going on the final run down London Wall.

I had a sore ankle possible from two days of running on snow but I decided to run anyway. Afterwards I feel fine.

5km 30:00

Orpington Snow Runners

It is the draw for 3 places in the London Marathon at my running club tonight. But they have cancelled the runs because of the ice. After last nights truly wonderful run I want to be back out there in the snow.

I get word of a snowy, offroad night run with ORR. I'll do this and then go to the draw.

At the start there is the usual chaos and confusion but I tag on to the back of Jerry and off we go. I put on my powerful bike light to light the way. There are some runners without lights and I don't think they appreciate someone with a big powerful light. Which is fair enough but it is too dangerous to run without light with all the trip hazards. I use the light pointing downwards to light my steps.

The 11 of us work our way through the beautiful snowy countryside. It is impossible to notice the cold. Every now and again I know where we are. I recognise High Elms. The leader obviously knows these routes well even with a covering of snow.

The snow is still fresh and so is not slippery. Eventually we come upon the village of Downe. It is lit up for Christmas. We stop for photos.

On the way back we come to a huge field covered in snow.
"round the field or through it?"
The answer is unanimous.
The snow through the middle of the field is a virgin, even white blanket. Any fantasies about making the first footprints in new snow are massively indulged here. The edges of the field fades away into the frozen fog. It is an experience like nothing else I have ever felt.

On the far side of the field there are some snowy trails to run down. My concentration is intense. This is a kind of running I love. I am so focussed on moving and flowing I no longer feel effort.

I love running with Petts Wood but I love the countryside and I love running in the dark. I get the feeling that ORR do this kind of running throughout the year. I may be doing more runs with them if that is the case. In the summer PWR go through the woods but ORR have the advantage of a better start location right next to High Elms.

As we arrive back at the lamppost I look at the time. I only have 5 minutes to make the marathon draw over in Petts Wood. I shout a thanks to the group and zoom off to the car.

I make it to Petts Wood just in time for the presentations and draw. Jerry shows up a little later. We tell a few people about the run, but words don't capture the experience.

I didn't get the marathon place which isn't the end of the world as I have the Brighton to do (which is the week before). The London place would have just complicated things. I want to do London one day, but it will not be this year.

On a post on the forum my best description of the run is
"I have never felt so alive"
And that is probably true.

10.1km 1:05:00

Snow Long Run

I missed the long run yesterday and so tonight I need to make it up tonight. There's snow on the ground and there is more forecast during the run.

I was going to take the camera. As I leave it feels like rain so I leave it behind. This feels more and more like snow and it starts to settle. Rapidly so.

I get to Pickhurst Park and switch on my bright bike light. I run down through the woods. By now the snow is so heavy that I can only make out one set of other footprints.

I run through Old Hayes and up to Baston. It's then offroad all the way up to the top of Keston Ponds. It is quiet and beautiful. It does not feel cold at all.

I stop at the ponds. They are frozen and covered in snow. You could easily accidentally venture on to them if you did not know they were there. Everything is bright because of the snow. In reality I only need the torch to see my footing.

At the top of Keston and by Wilberforce I stop to take a picture. It has been a slog uphill all the way here. The way back is Downhill.

Straight away I am flying and feel noticeably faster. Halfway back in the woods. I see someone standing in the woods. I panic, before realising it is a tree and a shadow cast by the light. I am now moving quickly, buoyed by the adrenaline. Suddenly I smell burning. It is to cold for anything to be burning. I am freaked out and maintain the pace. Eventually I reach the road and calm down.

The snow changes and becomes little pellets. I run back up through Pickhurst Park. My foot prints are already gone from earlier. At the bottom of Broadoaks Way the snow becomes big chunky flakes blowing in the wind.

I pickup the pace on the final section home. It's been a fantastic run. The snow has limited the pace. Only 10 miles in two hours The important thing is that I have done the two hours on my feet.

2:00 16.2km gorgeous snow.

Pre-snow park run

After yesterday's efforts I decide to just jog park run. It is going to snow heavily today and if I work up and it was snowy I would have to run there. But it hadn't. The snow would come later.

As it was the last race before Christmas there was a fancy dress contest. Super heroes, Santas, Christmas Trees. Some really good efforts. I put on a santa hat over my usual beanie. Hardly a stirling effort, but it is a token.

I've never managed to do it before, but today I actually run a steady even pace. I resist the temptation to race. The ground is frozen solid and it is safer to run on the grass than the slippery tarmac.

I cross the finish and go for a coffe and a mince pie. The snow is starting to pick up.

5km 24:30

Hare and Hounds Winner

According to my marathon schedule I needed to run Wednesday or Thursday. Today is Friday and I ran neither. It's the Hare and Hounds 5 mile time trial at work. Time to redeem myself. I want to do a sub 38 minute run for the 5 mile route. A quick bit of math tells me this is 4:45 / km. (23:30 5k I believe)

I turn up at the start and it is freezing cold (-3C?) and snowing heavily. Martin(The timer) is not there. Dafyd, the hare decides to start. Deidre a first timer shows up. She's due to start 50 seconds ahead of me. Eventually Martin and arrives and the race is properly started.

I set off and the snow gets heavier. Despite it being the centre of London, the snow settles. I am trying to run 4:45 min/km to set a new PB. The Garmin is all over the place like a drunken sailor. On the outwardbound journey just short of Vauxhall Bridge I catch Deidre. But she clearly has spirit. She holds me all the way to the mini-hill over Lambeth bridge where she gradually slides away. I also dispatch Dafyd at this point.

I keep pushing with the Garmin oscillating around the 4:45 mark. On the final push towards the South side of Blackfriars Bridge the Snow becomes very heavy. The Garmin is still at or around 4:45min/km. Looks like I will do it.

On the final sprint, the Snow has reached a level where it is slippy. I still sprint, but am careful. As I cross the line knowing that I have won the handicap. I look at the distance and it is 5.18km. I had run 4:44, and the time was 38:30. My previous best was 38:15. Not a PB, but jolly good.

I clap the other runners home. I then jog back to the office with Deidre.

Later in the day, the email comes out. There were 6 runners in the event, but I had won. Not just the handicap, the overall race. Usually the winner does around 33 minutes. It's near Christmas, and cold so lots of people had dropped out. But that's not the point. I had won (maybe by default). But I had won!. I was the fastest runner!

Later an end of year mail came out for the running club. The top 3 Hare and Hounders this year. In 2nd and 3rd place with 5 runs, Charlie and Mark. The winner myself with 8 runs and one Race Director. I may not be fast, but I am persistent!

5.18 miles 38:30 Snowy, Cold. WINNER!

Canals in a good mood

I feel great after yesterday's long run. I decide to go along the canals at Wapping. This is a treat I usually save for black moods but I fancy it today.

I start off fast and keep a decent pace. Down at the canals everyone else seems to be running faster than me, but I'm not too bothered.

I am in work early today but will be there late as it is our Christmas party. So I'm able to tack on an extra 15 minutes to the run without feeling too guilty. I usually make it to Tobbaco Dock, but today I make it a little further.

There is a magic point I reach on London Wall where I start to pick up the pace. It could be that I know I'm nearly back or maybe it is slightly down hill. And I manage to really pick up the pace. Weaving in and out of people, it feels really good.

According to my Marathon Training scheduke it should be club night (basically an hour of faster running) I did 48 minutes, not as fast if I was running in a group.

I feel great afterwards.

48 minutes, around 8km

Marathon Long Run

There was a million and one reasons not to do my long run today. But, I go. I run out to Petts Wood and back. Because of the cold, there aren't too many other people around. With it being Sunday night most places are shut.

All the time I am worried about my pace. It feels hard. I'm only running for 2 hours but I can't even hold my intended marathon pace of around 5:51/km for any time at all. I am doing around 6:15/km. This nags me the whole way round. Towards the end I really start to struggle. The four hour marathon seems a long way off.

Next day I read the following:
http://www.mcmillanrunning.com/marathonlongrun.htm
Which explains that your long run *should* be slower. It talks about running it whilst not full of carbs (which I did, more by accident than design) Seems like it was a text book run!

There's even a running calculator which predicts you race times based on other races.
http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm

Playing around with this, a sub 4-hour marathon looks well within grasp. As long as I put the training in.

Outside my unfounded worries, it was a nice run.

18.5km 1"59:00

Saturday Night

I'm taking this marathon seriously and even though I don't want to I go out running Saturday night, I do. My intended schedule is a bit out of the window but I reckon an hours running is required.

I decide to do a Hayes loop. Run down to Hayes, up to the common, down to Hayes School and then back down the high street and up Pickhurst Lane.

After 1km I'm struggling. I hope that I will drop the sluggishness and pick-up after a few km. But I don't. On the return running back up Pickhurst Lane I stop and walk at least three times. I keep going but I'm not flowing.

I had only had dinner an hour and half before (a nice, but heavy risotto) and I think it was dragging. About 1km before home I feel a bit better, but not great. I decide to pick up to a fast pace. Not because I want to, just to prove I can do it. I zoom for a couple of hundred metres and then return to reluctant teenager mode.

I didn't run well, not sure I hated it but didn't love it. It was still worth doing.

8.5km 57:32 (That is terrible! but better than not going out)

Snow Globe

My little girl wants a Snow Globe from Father Christmas. I try to help the bearded fella by seeing if I could find one. I think a London one would be nice. I know a souvenir stall down on the Victoria Embankment that may have one.

I am wearing my old "running" shoes. We are old friends having been on many adventures together, but they do feel big spongy and clunky.

I stop for a minute at the stall but all the Snow Globes are too tacky. I turn and head back. It is a similar run to yesterday but I managed to cover a little more distance.

My marathon training plan calls for longer runs. I'm going to either have to ditch my lunch time runs for evening runs or try and stretch them to 45 or 50 minutes.

30 mins, 5 and a bit km

15 minutes out, 15 minutes back

I haven't been running at work at lunchtime for various reasons including, sickness, holiday, business. So today I make the effort.

A simple 15 minutes out down the Victoria Embankment and then back. I see some of the student protesters marching to Westminster. As it turns out it is almost exactly 15 minutes each way. I run in the aquas and it really is quite enjoyable.

Today is one of the days where everyone else seems to be running faster than me. I've had some time off and I am building towards the marathon in April.

30 minutes, around 5 and a bit km

Birthday Snow Run

It's my birthday and I have the middle of the day to myself (No kids or work) I decide to treat myself with a run. It's still snowy and icy on the pavement so I think offroad will be better.

I decide to do the Nash Circular walk. I find the route on the internet and see that it is 4.2 miles. Perhaps not long enough. I consider 2 laps.

I drive to the Keston Car Park wearing my new warm winter coat kindly bought by my parents for my birthday. As this is further out in the country it is still very snowy, and very beautiful. I stop a couple of times to take photos. In the end I stop as it is interrupting my flow and my hands are cold.

A short way in I come across some walkers
"Beautiful isn't it?" I say.
They are suprised to see someone running through the snow.

I complete a lap easily and go back to the car for a quick swig of sports drink. I turn round and head back. At one point I stop on the road, and before I know it I slip over. Fortunately I have the sense to fall on my shoulder to avoid hurting myself.

In the middle of Well Wood I get lost. I realise that I am running back the way I came. I see the walkers from earlier who are staggered that I am still running. But I am completely lost. I can't work out how I have looped back on myself. I run back and identify a possible point of error. I decide to gamble and follow that route. It puts me back on track.

The climb back up towards Wilberforce is tough and I start to feel tired. I make it though.

After the run I feel great. I have been sick and feeling down. Now I feel back and running. I'm ready to start the marathon training.

~8.4 Miles just short of 2hours. Snow. Beautiful

Snow Park Run

I'm feeling ill (Cough), I had a couple of beers last night and the last few days we have had 20cm of Snow. Perfect, for a park run.

We have had the good fortune to recently buy a 4x4. So the drive to Norman Park and in the car park is easy. The ground is too covered in snow to find a parking place the car is dumped anywhere.

There are at least 60 other crazy people here. You can feel the sense of excitement and adventure.

I start off at an absolutely crazy pace and after 1km start to suffer. Some places are snow, some are mud and some are grey ice. I think I am suffering more with my illness and beer breath than the snow.

A couple of times I nearly quit, but quitting gets you know where so I dig deep and keep going. Gradually more and more people get past me.

As I cross the finish I look at the time. 27:15. Only 15 seconds slower than my slowest ever (which was also impacted by illness and beery-ness but in perfect conditions)

Runs like this are good as they mix up the training and build character.

5km 27:15 Snowy!

Snow Night Run

I woke this morning to snow. Not so bad that I can't go to work. In the City there is no snow on the ground just wet. After work, when I get the train back to Shortlands it is a snowy wasteland. Cars abandoned in an eery quiet.

Perfect night for a run.

The club run was cancelled so it would have to be a lone run. I have a plan. An old favourite: Water fountain to water fountain on Hayes Common. I pack the bike light which worked so well on Jerry's night run. I set off on the run to Hayes. The traffic is struggling with the ice and snow. I maintain a steady pace with no slipping.

A couple of youths decide to lob snow balls at me. I stop and belittle them.

I reach the common. I stop for a swig of sports drink and to turn the light on. A woman walks by and is suprised that someone is out running in this.
"That's amazing"

Light on, I run across the field at the front of the common. There are tracks but it is still harder to run through this then the compacted snow on the pavements. As I get further into the woods, the snow gets deeper. A number of paths are partially blocked by trees bent over with snow. It makes it hard to find the route. As I near the Road through the common, the snow becomes very deep. It is a hard slog and I think about turning back, but I'm not a quitter and push on.

Across the second road I see a car struggling. I don't have time to stop and so I zip off. The run up to the second water fountain is across a big snow field. As per tradition I touch the fountain and turn back downhill.

As I near Hayes, the snow thins out and there are more tracks making it easier. Suddenly a tree next me sags under the weight, cracks and deposits a sheet of snow. The noise of my footsteps had caused an avalanche!

The run back is steady. As I near home, I see the ice is freezing and the snow is noticibly heavier.

I like the snow. This was a run that will stay in the memory a long time. A work out for the mental toughness as well as the fitness.

1:23 - Distance unknown probably around 10km but irrelevent given the conditions

Dough

Fitness is like dough. Keep stretching it and it will break. You need to stretch, stretch and then let it rest. My calf has been giving me concerns. This week I have laid of the running and went to see the doc.

Some time last year I got a an insect bite on my calf and it swelled up to double the size. I got given some antibiotics and sent home from work (It's the most scared I have ever seen a doctor). However I still have a scar. My concern was that this was still the problem with the calf. The doc gave it the all clear. The pain doesn't bother me, pain is pain. What I don't want to do is really damage something.

Talking with my friend Bec who has now started her marathon training I realised I needed to start my Marathon training. I have a rough and ready plan. Each Sunday will be a long run. After a week off running I decide to take it easy. I decide an hour will be about right.

There was a run I used to do from my old house up through Hayes past the common and back that takes around half an hour. I decide to to this. The run to the old house takes around 15 minutes.

I was going to take the iPod but I can't find my headphones. I run audibly naked. A good decision. Because I haven't been running I feel fresh.

I enjoy the whole run. It is freezing cold, and there are few people braving the weather. At one point there is a dusting of snow. I am aware of and feel the calf but it does not bother me. As I enter the final couple of hundred metres I look at the watch. The time will be around 30seconds short of the hour!

During the run I reflected on the Marathon that is looming. Cold freezing, long training runs. Hill training, intervals. Runs home from work. Pain and suffering on the day. And the truth is, I couldn't be more excited.

9.83km 59:30 Cold, enjoyable!

Night Run

I regularly go out on a Thursday night mountain biking (since at least the start of 2007) and absolutely love it. We strap big lights on to our bikes and hurtle around the trails. On the PWR running site there had been discussion of night running. In turned out that Jerry was organising a night run. This I had to do.

I've been looking forward to this run for weeks. I know there will be a couple of pints in the pub afterwards so I decide to get the bus there. The 10 minute car journey takes me 1:10 and two changes.

I arrive at the Fox pub in Keston and meet some friendly, fellow runners. No Jerry yet but everyone is buzzing. Eventually Jerry shows and after a few preiminaries we are off. Instantly I am loving it. I have an led head torch on but it soon becomes apparent that this is insufficient. I have the triple led light from my bike. I switch the light on and the woods light up.

It's a pain to hold but at least you can see. I suspect it is ruining the fun of some who would revel in struggling with a small light.

I know the route up to the Old Jail Pub will be a big slog uphill. We run up through Keston, a route I know well from the bike. As we get near the Wilberforce Oak, Jerry gets a call on his phone. We've lost Duncan! Jerry goes to retrieve him. I get the other guys to hide in the bushes and plan to jump them as they run back to catch us up. Alas our reflective clothing gives the game away.

A sensible policy of numbering off and a back marker is put in place. The good thing about the route is that Jerry has leveraged his ultra experience and a number of times we are literally running through the middle of a field (scarring a few horses!)

Having to concentrate on the dark means that I soon forget about the running. A sense of flow develops. The calf and ankle hurts but I crack on with it. I think maybe some r+r next week.

Eventually we reach the Jail. We all walk in to the pub. The locals look bemused. We explain the escapade.
"So how far have you run to get here?"
"5 miles"
"And how far are you running back?"
"5 miles"
They look at us like we are painted green and speaking Flemish.
Some people go for a half pint, some stick to the Lemonade. I have a pint. It is Saturday night after all.

The run back a detour is taken via Cudham. There is a hill in Cudham which is famous in cycling circles as it hits 25% as there is a sign to this effect.

Bouyed by my pint, and the fact that I like hills I embrace the hill. Some of the group start to struggle. It's a beast of hill, but I enjoy it.

On the return route the pace slows and it starts to become a little frustrating. I also note that we are getting closer and closer to pub closing time. Part of the fun of something like this is the post-run pint.

Eventually we forgoe the last bit of the run and take the direct road route. Realising that we don't want to all hit the bar in the pub at the same time, I bravely push on at the front. At then end I finish with a sprint.

We finish with a beer. Jerry kindly gives me a lift home and it takes 10 minutes. The bus home would not have been much fun.

A fantastic night out. Lesson learned across the board. I really, really hope these night runs keep going. It's not something you can do by yourself.

10 miles time hard to guage.

Club clumping

The calf muscle is a bit all over the place. But I like club night. My usual group are faster than I fancy and they are going to poke some intervals in.

Maybe I'll drop a group. Mark and group 3 sounds good. My leg doesn't feel right most of the run. I skulk at the back for a while. There is pain in my leg. One thing I do notice is that most of the run is downhill.

Oh, and I really need to pee. I consider dropping off. I know that usually I could drop off, wee for a minute and then catch up. But my leg feels bad and I am cruising. Suddenly we turn up St Paul's Wood Hill. Someone tries to run off the front. I like hills. I can't control myself and I ease through the gears and sit at the front. I'm thinking that a wee at the top while waiting for the slower runners could be an idea. St Pauls Wood Hill, is like a reverse ski slope. It gets steeper. My leg doesn't feel right and so I ease. At the top is a good group moment for a wee, but there are too many women around (doesn't feel right)

On the route to the finish I'd usually be going off the front, but the leg troubles me. I drift towards the back. I don't really know where the leg soreness has come from. But some rest is in order. Next day my ankle ligaments hurt. I wonder if I have been compensating for the calve and irritated the ankle ligaments.

In the end I managed to hold on till I get home and then really pee'd! Something I need to think about for my sub 4 hr marathon...

10km 58ish minutes

Park Run PB?

Wake up, after a few a late night drinks. I've a long days driving down to Bournemouth to buy a car, but there's always time for park run.

The usual swigs of Coffee and PSP and no breakfast for the pre-run prep. Today unusually I take some music (Some house classics from my younger days which are good to run to). Steve the pace maker is running 22 minutes, so not much chance of seeing him. I have the Garmin and feel like giving it a go. Last week I had tried to run 4:40. This week 4:38 is the target.

I start off and suddenly the calf starts hurting. I'm not going to quit now, but given my last post here I feel silly. A mug even. Still, I keep going

Pacewise the first lap is not too bad. The 22 minute pacer is even kept in sight but the second lap I have to dig deep. One point a grunt with effort, and the guy in front looks scared. I hold on and even pull something together for the finish.

I look at the Garmin, and it's 22:50. Last week I had done 22:40 but the course was 80 metres short which I calculate I would run in around 20-25 seconds. So it was an improvement on last week.

The course was very muddy. The cinder path after the last couple of weeks (the back straight on the far side of the park) should be renamed the Windy Path, because of the strength of the wind. The discussion afterwards over a coffee was that the course would run a minute quicker in the Summer.

But my calf muscle bloody hurts.

22:50 5k (PB really though Park Run Website doesn't say so)

Back on the feet

I was right. My calve muscle did hurt. So this week I have not run at all. By today there's less pain. I always think I have been too cautious around injury so today I am going to run.

I think the aquas are a good call as running (nearly) barefoot has a massaging affect on the legs. Down to Blackfriars and along he Thameside Path. A couple of times I pick up the pace. Then I remember, that most of the week I have had pain in the muscle and best take it easy.

The hard thing with injury is knowing when you are better. Too soon and the injury reoccurs. But, until you recover there is a little pain. In the very act of injurying you focus on the muscle. And then you feel every little bit of pain. When I was 18 I got a pain in my Knee. I gave up serious excercise for a couple of years. I put on a lot of weight (Which I believe I still am recovering from now) In reality I still have that pain in my knee. But now I accept it. That's what my knee feels like. Its not warning pain, it's just my knee.

The run feels great. I still wonder if my calve is hurting or is this what it usually feels like? After the run I feel great and no leg pain. Later in the day it feels awkward, but not "pain".

Injury concern aside, a lovely run down the River Thames. A couple of times I catch my form in the glint of a shiny window and it looks good. Lot's of traffic light stops.

30:00 around 5km

Mob match cross country

It's Sunday and a three way mob match between Petts Wood, Orpington Road Runners and Eltham Joggers. It's a hilly Cross Country Course through High Elms involving a couple of hilly laps. I ran a PB at Park Run yesterday and enjoyed few drinks last night. Best take it easy.

I have a Christening to go to later so I can't hang about. Across a field and into the Woods coming to stop as we all squeeze through a tight gate. The atmosphere is friendly. In the Woods it is high-autumn and absolutely beautiful. I recognise some of the route from the Orpington 10k.

Most of the route I follow James W around. The route reminds me of last years Interbank's Cross Country Championship around which I absolutely loved. I can't do it this year because of my little girls 5th birthday. I like the hills, you roll up your sleaves, shorten your stride and just get on with them. Running down the hills, isn't so much fun.

Towards the finish I am in such a good mood I joke with the marshalls.
"Can I do another lap?"
"Am I winning?"

The only concern is the pain in my calf. The hills can make Calf problems worse in my experience. But I am able to see it to the end. Some time off next week is on the cards.

Towards the finish I glance behind. No bandits at 6 O'clock, so no sprint finish required. But suddenly I spot a bandit on Karen's tail. She will have to dogfight all the way to the finish. To help her out, I sprint to inspire her. In the end she holds true and finshes ahead of her adversary.

Usually Orpington destroy us as they have some elite runners. Petts Wood are strong in the middle order(Lots of good runners, but hardly any elite runners). As such if we had a couple of strong runners we would have beaten them. We have never beaten them, but we'll get there. I know this, I support AFC Wimbledon.

Afterwards I tell everyone how beautiful and enjoyable it was. Not everyone agrees. Richard admits to preferring a nice steady road run but appreciates the training benefits. I like cross country (funny I hated it at School) and when the calf doesn't hurt, I quite like hills. I loved today

6.32km 32:18 54th/88

Short again

Park run on a Saturday. I'm not minded to push hard as I'm in a lull between proper goals. My main goal is the April Marathon. So at the moment I'm toying. But since I've made the effort to run I may as well apply a little thought.

My lesson from last weeks PB, achieved by running ahead and then along with the pacer is that I am going out too fast on Park Runs. The pacer swore blind that he runs an even pace. I was ahead of him (by quite a way) for 4/5 of the run.

Today the Garmin is my pacer. I intend to run the whole thing at 4"40/km. This should bring me in around 23"00. I find my pace is more even. The funny thing is the bit I struggle to hold the pace is the cinder path(see earlier posts) and on the downhill. It definitely is windier.

The whole race feels easier at a steady pace. I'm not digging deep, though I do put together a strong finish. As I cross the line I look at the watch 22"40. This was faster than I was expecting.

After the race I am puffing myself up. Then suddenly a figure on the Garmin catches my eye. Distance 4.91km. Last week was dead on 5.00km. The course had looked no different to me but must have been shorter.

How long would it have taken me to run the 0.09km? I guess between 20 and 30 seconds. That would have put me the same time as last week.

If the Park Run distance is going to be so variable how accurate a measurement of performance is it? I'll leave this as something to ponder.

I think the next thing to do is to try running to a set heart rate.

Still a good days work. Would have been better if I had not looked at that distance...

4.91km 22"40 PB?

Back of the pack

Tuesday night club run. It's warmer than last week and yet people are still dressed for Siberia.

Off with group 4 and James W. His favoured loop over Summer Hill. I like hills and so am fine with this. He promises it will be 9 minute miles, but I know different and am quite happy with the inevitable faster pace.

A couple of KM in and I'm running at the front of the pack (my bad cycling habits are hard to drop) I decide to run at the back for a bit. But as I slow down, everyone following me slows down. I cause a big split in the group and have to speed up.

As Summer Hill approaches everyone slows in anticipation. I speed up. I like hills. I dig in and assault the hill. A couple of people run with me. It feels like everyone else has dropped. A quick glance over the shoulder shows they have not dropped too far. I also have an extra motivation for getting ahead for a bit. I need a wee! At the top of the hill I dash off to the bushes. The group soon reforms and are off. I dart out the bushes and tag on the rear. From here on this is where I stay. Some people at the front really push the pace. The group goes in to 3. 4 or 5 off the front. Me and another chap, and James and friend at the back.

On the final run in to the rec-ground James whizzes past me. The front runners disappear into the distance. I could be pushing harder but I don't know if I could hold their pace today.

Another beautiful, beautiful autumn evening. A slight pain in the right calf to keep an eye on

11km ~1:01"00

Pre-Dinner Run around Park Langley

A quick run before dinner. Round the big houses of Park Langley. I knew that I would never run after dinner so I agreed with my wife I would do a quick 25 minutes. And that is what I did.

Picked the pace up on the final bit, but in all 25 minutes easy run.

Little less than 5km, 25 minutes

23 Minutes

I meant to run back from work yesterday. My boss dragged me to the pub. This morning I was still quite beery but decided to do park run.

I arrive and there is a pacer doing 23:00. My pb is 22:59. I am currently exploring the concepts around the fact you run faster in a group. So if I run with the pacer and was in shape I could do a PB (If I didn't reek of booze from the night before)

At the start I zoom off. In front I spot Duncan(Barefoot guru) and he has some new running shoes. I say "running shoes", think minimal footwear. I am interested, but he's too fast for me, and I can't catch him up. I'll have to wait for the post race coffee.

I'm feeling good and flow. 3/4 of the way round I'm starting to struggle. But here's the thing: the 23 pacer still hasn't taken me. The beer-fug starts to hit home and I feel like quiting. But still no pacer. I am ahead of 23:00 pace. The pacer had promised me he runs an even pace.

Suddenly on the second to last turn, he passes me.
"Not you!" I exclaim.
But he encourages me. So I go. On the final straight he says "50 seconds" to get under 23 minutes. It seems miles to the finish. But I remember the Reading Half Marathon. The finish is always close than you think. So I keep going.

The pacer starts encouraging me so I push. Full race-sprint-mode. I cross the finish and whack the stop button. 22:55 and a bit. I'm ecstatic and thrust my arms in the air.

I bore everyone senseless with the details of the run at the post race coffee. All day I wait for the post race email. It never arrives. Eventually I send an email to the Park Run team.

22:56 5km (PB)

Heading North

Fancied a run today at lunch time. It is Autumn after all. Decide to head North from work (near Guildhall). This means up towards Angel Islington. I start off fast, slow down, and speed up again.

I'm reading a book on Social Psychology at the moment (one of my Wife's old text books) In there is explains why you run faster in a group. I can't help thinking I would be running faster if I was running with someone else. Maybe to improve I need to increase the number of times I run with others. The alternative may be to science-up with the Garmin.

Still getting a childish kick out of running fast through crowded places. Running shoes take away your agileness. Minimal footwear makes you want to leap around like a loon.

~30 mins ~5km

Recovery Run in the Aquas

Tired after last night and can feel it in the legs. A bit of self-medication of a lunch time run in the Aquas.

Across Blackfriars Bridge and down the South Bank as far as Waterloo Bridge. Back the way I came. Weather lovely, T-Shirt and gloves. Really crowded so I need to weave in and out of people. Outrageously on occasions.

Can't remember if I've mentioned how much I love autumn?

5km 30:00

I love Autumn

I love Autumn. The slight coolness, the smell of the leaves. Everyone else turns up dressed for a Siberian Winter at the running club. I'm in a t-shirt. The car says 10.5 degrees C. It's going to get a lot colder people!

Richard is taking group one, so tonight James W leads group 4. 8.5 - 9 minute miles doing around 6 miles.

We run off heading for the A21. I talk for a while with Jerry. He has entered some crazy 145 mile race in under 45 hours (not stopping for more than 40 minutes apparently) The idea of ultra-running fascinates me, but I just don't have time for it in my life. I'm wondering where I am going to find the time to Marathon Train.

As we run along the A21 we pass the bus garage. My one year old would be going crazy now. He loves a good bus, and to see the place where the buses live! Wow!

The hill up to Locksbottom is tough, and Jerry pushes the pace. It's a relief to reach the top.

As we get to the couple of km to go point Jerry pushes off the front. With 1km to go I decide to catch him. I finish with a sprint over the finish feeling great.

It was a beautiful autumn night. It may have even be better if it was a little colder. Everyone else looks hot and sweaty and uncomfortable in their running kit. I feel hot and I'm just in a t-shirt.

10.68km 59:00 5:30/KM pace

Round the loop with Larry

A lunch time run with Larry. I decide to take on my favourite run. I toy with taking the coat but in the end I decide against and go with a t-shirt. I have my splendid running gloves on though which I love to death (I actually have two pairs after losing one last year, and then finding it again when the snow melted!)

Larry is surprised I can get changed in 10 minutes from the other building, but I'm not as I have this cracked now. I can see Larry is looking a little crocked from touch? Rugby. So it's meant to be a recovery run.

Down to Paternoster Square, along the Thameside Path, back through Leadenhall and down London Wall. Once again there are lots of people out and about but in our way. We dance and skip round them.

I like running with Larry, is I run faster than I would run by myself. It's a beautiful sunnny Autumn day and all is good.

5km ish around 31 minutes (lots of people and traffic lights about)

Windy Park Run in "Running Shoes"

I'm still in a beer induced state of happiness when I can hear the rain thundering outside, early morning. I've checked the weather and it should stop by park run but it will be wet.

I'm reluctant to wear my Asics Pirahnas as, to be honest, I love them so much I don't want to get them muddy. In the end I go for my light weight "running shoes". When I bought these, the guy in the shop was reluctant to sell them to me in case I injured myself. Now days they feel horrible and clunky.

Before the race, I check out the course and it's not too muddy. The race starts, and I sense it's not going to be a stellar time. On the straight by the "cinder path" (as Martin romantically calls the gravel road) I can feel the wind and it's very strong.

On the second lap, the chap in front of me cuts the corner.
"Cheat!"
I shout out.

I keep going to the end and look at my time. Just over 24:00. A minute slower than last week. The question is, was the wind, the shoes, the muddy course, the hard week or the previous night's beer? Knowing that I had run 23:02 the previous week, I'm not so concerned. Really didn't enjoy the shoes though

5km 24"02

Protest

"I'm non-judgemental, not apathetic"
This great thought come to me on the run today. I was doing my favourite loop via Patanoster Square and the Thameside Path. On the Thameside path I could hear shouting. I decided to finish the path and then rather than looping back via Leadenhall to go back along lower Thames Street.

As I get to a large building of a well know Japanese bank, there are anti-vivisection protestors outside, protesting that the bank funds a life science company.

I don't necessarily agree with their sentiments, but I really admire there commitment to go out and do something about it.
"Well Done", I acknoweledge the protester, and she seems to appreciate the positive feedback. I however refuse the leaflet.

Started off too fast and felt some of the week's earlier runs catching up with me. So the short cut back to investigate the noise helped.

~4km 25minutes

Embankment Recovery Run

A gentle recovery run with Larry down Victoria Embankment on a cold day, but not so cold that a T-Shirt couldn't be worn.

Bumped into Paul Savage again going back the other way.

~5km 30min

Autumn Evening PWR Run

I love autumn. It's chilly tonight but I can still get away with a t-shirt. Though all the other Petts Wood runners are dressed up like they are off to the Arctic. Richard even has a hat.

Tonight a simple format. Jog down to the Poverest Roundabout. Then 20 minutes off towards the big hill towards Chelsfield and the A21. Then turn round and head back. So in theory the whole club should reach the start again at the same time.

A minute in John G absolutely flies past me. Doesn't really look like he is trying.

After 10 minutes I have broken off into a group of one. Ahead I can see the fast people, but no one behind me. Suddenly I see the fast group heading back to me. I stop to berate them.
"It's only 15 minutes?"
Then I realise my mistake. It's Orpington Road Runners out on their evening run. I sheepishly continue on.

After 19 minutes the fast group turns. I turn as well. It's been a hard slog uphill to this point and it's time to pick up the pace.

In theory we should all reach the finish at the same time. But somne of the slower runners are soon gobbled up, a long, long way before the finish. It's good to run as a club though.

The last hill is a steep incline back to the roundabout. I (figuratively) roll up my sleeves and get on with it. Most of the run I have been in a group of one. I hear someone catching me on the climb and then go for it. I decide to battle and pick up the pace. I hear them sigh. I keep them off for a couple more minutes and then relent. As he runs past I explain, how I had to put up a battle

Soon I am back at the roundabout and we stop to talk as everyone else finishes. On the downhill just after the turn I really had been running well. I do like Autumn.

37.5 minutes 7.5km

Lunch time with Larry and Paul

Larry has recently joined my team at work. We've been planning to go running together for months but things have always conspired against us. Today we are resolute.

I suggest the Wapping Canals down to Tobacco Dock. This is usually my bad mood run, but today I just fancy a change. As we come past Standard Chartered, we spot Paul Savage. He asks where we are going, and decides to join us.

The pace is fast, rudely interrupted by the strangely heavy pedestrian traffic. We make tobacco dock after 20 minutes. We turn to head back. But now I feel the pace start to slow and I start to labour. Down London Wall Paul peels off. Larry keeps pushing the pace all the way to the finish. Once again we have to dance and skip through the Suits out seeking sandwiches.

At the finish I look at the watch. We had run the return leg a minute and half faster. It completely did not feel like that. Larry and me ponder it for a while and in the end accept it for what it is.

38"30 7ish km

Torture Chamber?

Since I moved to Shortlands I have had my eye on the local park. Most people would know it as Shortlands Park, though technically it is called "Bromley Park"

There is a 700 meter circuit which looks perfect for running intervals. At the far end is a steep hill leading up to Bromley North.

Satellite Here

Street View Here

It's Sunday night so I decide to go and explore. I do a 700 meter lap. One side is a bit creepy and dark (Though the rest is pleasantly lit with street lights)

At the far end is one of the shortest steepest hills I know. I already had it ear marked for sledging in the winter.

You can run up one side, at the top is a war memorial lit up brightly at night. There is then a steep path back down. All off road and within the park on paths. Imagine a D on it side. The straight bit is a long the bottom. The curve bit of the D is at the top of the hill.

I spend half an hour running up and down the hills, weaving various patterns round the 'D'. I'm not finding it too hard but it must be doing me good.

In the end I turn back and head for home. The hill work had irritated my right calf. Not too bad, but must be unusual movement.

It wasn't as hard as I was expecting, and in some ways I rather enjoyed it. I imagine on a Summer Evening it would be splendid with lovely views out over South London. On a cold autumns night, the darkness has menance. There were some chav-ettes hanging around with witty 118 comments for me but I imagine there could be worse yobs at other times.

Hill repeats, 40 mins ~ 6k

Autumn Park Run

I've been sick and very stressed and busy at work. You can see how much I have been running. I missed the hare and hounds yesterday as I was working from home.

My daughters ballet classes fall at a kinder time now days so I can Park Run most weeks.

It feels great to be running again. Most people are wrapped up against the cold but I am just in my running vest. I have my knee length socks though.

First lap is enjoyable. I have a ding-dong battle with a Bromley Veteran's Runner.

Second lap is still good, the hill up to the far car park is a struggle but I hold with it. Now the vet edges away. On the final straight, a female fellow PWRer zooms past. I speed up but she has me beaten. I push all the way to the line.

At the finish I wonder how the time will be. I have not run much the last couple of weeks. But I did feel fast. Though recently perceived effort has given no clue to the time.

In the end I was 2 seconds outside my PB on a wet and slightly boggy course. Maybe an accidental taper had helped. I believe your weight lags your healthy eating. Your weight now reflects how you were eating a month (or more) ago. Maybe next month my time will not be so clever.

At some points I really did feel I was running well.

5km 23:01

Lunch time

I've been soooo busy at work. And I've been sick. Are the two related? Possibly. Haven't had time to go running much at all recently.

Today during a brief respite a manage to slipout at lunchtime. I still feel sick, particularly in the gut. To enjoy the run I go in the aquas.

I take it slow and halfway round I'm struggling put I persist.

An old favourite route, down to Blackfriars, along the Thames Path to the Tower, back through Leadenhall, London Wall and back to Guildhall.

Good to be out

35:00 ish 5 or 6k

Parkrun minus barcode

A parkrun where I give it a really good go. On the way there I realise that I have forgoten my barcode; a real Park Run sin.

At the finish I confess my sin and to make amends agree to volunteer next time.

I think the time would have been faster if it wasn't so boggy.

23:20 5km

Back on the feet

For various reasons, including work, partying and the weather have not run much this week. Last time I was out was Park Run on Saturday.

So today I have to go running. Was out last night, so I'm not feeling tip-top.


I run down to Blackfriars, along the Thamesside Path. It's a really low tide, and the muddy Thames beaches appear and you can smell the smell of the Thames. After a while I don't feel up for it. I turn back down Upper Thames Street and head back to Guildhall.

Not a great run in terms of performance, but it's important to be back on my feet.

25" 4k?

Plain old Park Run

A plain Old Park Run. Run in normalish shoes. The first lap, on the shaded side of the park by the woods, it's a bit chilly. By the second lap the coolness feels fresh.

I don't run really hard. A late night, surfing the internet had left me relaxed.

On the finishing straight, David from my Wife's work cruises past. On my day I would have put up a battle but not today.

A year ago a cruised park run would have been 24'30, so progress is being made....

23'36

Weird Neck Crick

I move a meeting at work to avoid it clashing with my lunchtime run. I slip on the aquas and zoom off. Down towards Blackfriars, down the Southbank, across Charing Cross foot bridge and back along Victoria Embankment. It's nice running in something which is not big chunky running shoes.

I'm hungover from the night before and my new policy of not eating my way out of a hangover making me suffer a bit. Suddenly I get a crick in my neck and come to a stop on the edge of consiousness. I feel lightheaded. I stop, compose myself and continue off.

Weird.

I run the rest pretty uneventful.

5k-ish 30 minutes-ish. Weird Neck Crick

RAF Run

It's the 70th anniversary of the Battle of Britain. I'm reading a book on the subject. I happen to Wikipedia the great, great New Zealander Keith Park. I happen to notice they have erected a statue to him, last week in Waterloo Place off Trafalguar Square.

I have to run to take a look. The great thing is that, on route, is the statue of Dowding and Harris. I stop to admire these other RAF heroes.

I'm running in what used to be my favourite running shoes. They are big and clunky. I joke in my mind
"And people run in these thing?"

It's been raining all day, but I use the rain radar to find a gap for the run (Parallels with the Finest Hour there, scanning the Radar...)

Unfortunately all the tourists take a break in the rain to crowd the streets. I get to the statue, stand in awe and turn to return back.

The run was good, the inspiration greater

5 miles 40ish minutes, lots of Civilians.

Clubbing

Tuesday night and off to the usual PWR club run. I enjoy group 4 lead by Richard. Perfect standard for me and a good friendly bunch of people.

We run up the big hill that is the Orpington bypass. 3 miles of long slow drag. But it's not a drag and is hugely enjoyable. I push the pace at the front.

As we near the finish, Richard lets the group break up. Four of us go off the front. The pace picks up. Suddenly my shoe laces come undone. (I love the Pirahna's but this happened at park run the other day. Something to be careful of in case it happened in a race) I stop and drop off the pace. I see the other three streak of into the distance. I get up and sprint off. Eventually, I manage to fight back. But it has taken it out of me. We run for a bit longer before I feel refreshed and push the pace again.

Suddenly I realise I don't know the way and have to relent. This happens a couple of time. The pace is then picked up again. Rob starts to stretch away pursued by James Wong. The pace for the last mile and half has been very fast. I had peaked to early, mistaking where the finish was. However, ahead I see group one coming to halt and I realise we are at the end.

Apparently at the end we were running 6:30 minute miles. Overall according to James we had done 8:34 min miles over all. It's still mild enough still to be in only a running vest. A great run, with pace being pushed. Perfect to get over the frustrating day at work.

6.7 miles, around an hour (8:34 min miles)

Nice shirt

Usually I find the run to work 10 minutes quicker than the run back. This I think is because it is down hill into the Thames Valley. Having done a PB (Both ways) last week in the aquas, I think on the way to work it could be even faster.

It's a fairly standard run. Enjoyable but doesn't seem so fast. I then hit the magical London Bridge point. From here I always fly. I think it is running in crowds. I love the thrill of running through crowds. In New Zealand last year I did some trail running and loved it. It is a similar buzz working my though the crowds, with plenty of changes of pace and flicking in and out of the crowds.

In the end the time was a couple of minutes slower than the run home the other day. Done in the aquas, so it felt great.

Unfortunately, I had used my backback for mountain biking the other day. The sweat also leaked through, leaving my workshirt with nasty sweat, mud and oil stains. Will need to use the rucksack liner in future....

10.3 miles 1:45:00

Sunday evening stroll

Long day in the car and traffic jams driving to see some friends on the other side of London. On the way back we had to stop and Mc Donalds to recharge the kids. I willfully resisted the Salty-Fatty-Sugary Fayre myself. I had been well fed at my friends so felt a run was in order (Especially after missing Saturday's park run with a hangover)

I start of okay, and run up to Bromley North and down the high street. I then start to struggle. At Westmoreland Road I head for Beckenham, down the High Street towards Penge. I swing off and head for home.

On the iPod have Fighting Talk. It comes to an end and I stop to put on Spotify for some music. Suddenly my mood is lifted and I zip off. Mindfull of the fact I want to run to work, I try and rein myself in. But now I am enjoying it and keep pushing the pace. In the end I am sad to get back to the house but feel great.

The time was slow, but all my training runs seem to be slower than I expect esp. when I measure them with gmap.

Route here: http://www.gmap-pedometer.com/?r=4052103

6.4 miles (10.25km) 1:01'46

An act of god?

Today's Hare and Hounds 5 mile handicap time trial is impacted by the Pope's visit. The routes is changed to avoid clashing with the crowds and the Pontif.

This is annoying. I decided that this would be my first race in the aquas to see how fast I could race in them. With a wealth of historical data I would be able to assess their impact. Unless the course was changed.

Still I give it a good go. It is still more enjoyable running in these even in the strain of a race. Inevitably Marc zooms past me early on and disappears in to the distance. Every month he seems to be faster and faster but his handicap time doesn't seem to move.

Was caught 500m from the finish on Blackfriars Bridge by one of the elite guys. Paul Savage also flew by on the bridge shouting:
"Hello Aquaman"

I sprint into the finish and finish around mid-pack. Someone Garmin's the route at 5.18 miles, potentially longer than usual.

I'm not sure what my conclusion is. I think I could run faster in "normal" shoes, but I finished mid-pack so it couldn't have been too slow.

5.18 miles 39:45

Back in business

It would not have been good to run on the foot the last few days. Yesterday, I had a poke around with my foot and out popped a tiny, but razor sharp piece of brown glass. The foot still hurt after that.

Today it felt better. I so enjoyed the run home in the Aquas on Friday, that I decide to use them today. One of the issues I have always had with running in minimal shoes, is that it, frankly, hasn't seemed as fast. However the run home on Friday had made me question that (a PB remember!)

Today, I start off fast. But, as ever in the aquas enjoyable. I decide to the loop, Paternoster Square, Blackfriars, Thameside Path, Tower of London, Leadenhall, London Wall. I keep up the pace and really feel like I am running fast. But it is enjoyable, and you don't tire in the same way.

Duncan at the running club runs in Vibram Five Fingers. And he is fast (way faster than me) I wonder if first you have to learn to run minimally. Then once you have learned how to run, then you can learn to run faster. I'm kind of thinking, learning a new golf swing. You need regress before you can progress.

Friday is the Hare and Hounds 5 mile time trial. I think I may run in the aquas. This will be a good indicator of performance. Though I am minded, that the longer the run, the more you would benefit from the minimal style of running.

Through Leadenhall, I do some extreme running, and skip and dance through the crowds. You just couldn't do it the same in chunky running shoes.

It was good to be running again, and to get away lightly with the glass in the foot.

28"30 around 5km. Lots of traffic light stops.

Barefoot Park Run II

After yesterdays long run home in the Aquas, I'm not going to hammer parkrun in search of a PB. A nice gentle run, and what better way then completely barefoot?

I arrive in the car park, ditch my shoes and wander over to the start. The usual funny stares. Then the problem. I stand on something sharp. I'm still not sure what. I wonder if there is a thorn in my foot. I brush it away but there is still pain. Trouble is, I have to run now else I'm going to look stupid.

In the end the run is not too painful. David from my wife's work is there. He follow him for a bit but gradually he edges away. He said he was targeting 25 minutes but I know he is going faster. I feel like I am running faster than last time barefoot (24"15), but not as fast as with shoes. Maybe that is because I am not really pushing. It is is easy to run gently barefoot.

I finish with a characteristic sprint. I look at the time 23"59. Sub-24 minutes, barefoot, more than satisfactory. David finished 23"15

Back at the car my feet look muddy. I then realise that some of the "mud" is actuall dog-sh*t. Running completely barefoot feels great but I feel I have proved the point. As Richard pointed out maybe the next thing to try is in the Aquas.

I hope I haven't got something stuck in my foot.

5k 23"59

Who needs running shoes?

Friday night and I plan to run home. In the Aquas. I have now regularly run 5km in the aquas (little more than a flexible thin layer of rubber) The run home is 10.5miles. This will be new teritory. If I pull it off, then I know running shoes are a big scam. I also having my compression socks on. I probably look rather odd in aqua shoes and knee length socks.

Normally I walk-run (Run 9 minutes, walk 1 minute) the run home. In the aquas it so much more comfortable I am happy to run the whole way. A couple of times I get aches, but then my running style naturally changes and the ache goes away.

As I near my road, I look at the time. Usually running to work is quicker (it is downhill, being in the valley worn out over thousands of years by the Thames). The time is looking fast. My fastest ever. A few months ago I had pushed to do my first ever Sub 2-hour run home. My quickest to work run is around 1"48. At the finish the time is 1"41:38. Yet I feel refeshed.

In my mind, running in the aquas feels way slower. But I did park run 24"30. This makes me wonder how fast it could be. At no point did I feel the need to walk. Part of this could be explained by the fact I am in good shape at the moment after the summer season. Running feels so more natural, relaxing and to be honest, enjoyable.

Running shoes? Scam.

Route here http://www.gmap-pedometer.com/?r=4030102

10.6km 1"41

Down the canals

I usually run down the Wapping Canals when I'm in a bad mood. Today I have the urge to run that way, despite a perfectly sunny disposition (Maybe my new Lumie Zip Sad Light Box is doing the trick?)

I wear my original "Normal" running shoes. They feel strange and bouncy. On the run out it is hard work. I'm not dieing, but I can feel the effort. On the way back down London Wall I relax, I think about moving forward. I take the tension out of my thighs, and I start to move with ease. It's lunch time and there are lots of crowds. I flow in and out of people with grace.

38"00 6 or 7km

In the knee length socks

I've bought some compression socks. So I take them out on my late long, slow Sunday run.

I head out along the A21 for an hour. I reach the Texaco garage. Stop turn round and run back. I stop briefly at a corner shop for refreshment. Sugar would be good, so I grab a Turkish Delight. They also have generic Lucozade. 39p, Orange Flavoured Glucose Drink. I buy it for a laugh. It tastes like Luzcozade, but in plain packaging.

I get back and look at the Garmin, remarkably charged for the first time in ages. 2hr20 seconds. So almost exactly one hour out, one hour back. The pace seems slow, it felt like faster. I ponder as to why the pace was so slow.

18.68km 2hrs 20

To PB or not to PB, that is the question

At the assembly league I had run what would normalise to a 23"10 5k. It was a hilly course, so in theory I should be able to break my park run PB.

Then night before was an England match, and I resist the lure of beer. In the morning I do full race preperation, with no breakfast, some strong coffee, PSP to drink. To spur me on I even load the iPod. I run in the lightweight Pirahnas. I ran in them on Tuesday, and absolutely loved them.

I start of steady and feel good. I see someone who looks like Johnny G run off the front.

I catch Richard halfway round the first lap and greet him with a jokey
"Not you AGAIN"
I keep running, feeling fast. The PB must be in the bag. On the second lap, Richard sails past in the way that he does.

I am running hard, squeezing every last drop of effort. It will be worth it for the PB that is odds on now unless something goes drastically wrong. The grass feels a bit slippy, but with this effort, it will not matter. Though I am trying race-hard, it doesn't feel as good and fast as Tuesday's club run had. Maybe I am built more for distance?

In the end the last half lap I am running up against 3 kids who I guess to be 11 or 12. They are matching me. Some how they look smoother and more natural. In the last 200 metres me and the last of the kids, start to sprint. Being bigger, I have a little more of a sprint and easily edge away to finish ahead of him. I applogise on the line, but I think he rather enjoyed the battle to be honest.

I look at the watch, my PB is 22:59", it's 23"12. Doh! I was convinced it was going to be a PB. I am really gutted.

Chatting with Johnny G after the run, he thought Thursday had taken it out of his legs. Don't know if I felt that. It was him that run off the front at the start though!

5km 23"12 (NOT a PB)

Waterloo Lunchtime

After last nights Assembly League run and the bike to work I was feeling in need of a recovery run. Next to barefoot in the aqua shoes seems like a good call.

I run across Paternoster Square and there is an Elvis impersonator crooning away. I I sweep past and on to Waterloo Bridge.

Sometimes when I run in the Aquas, I relax and really flow. I don't feel like I'm travelling fast, but I am clean, smooth and could run all day. On the way out I was not like this. On the way back, at about Ludgate I reached the Zen-like state

30" around 5km - aquas

Beckenham Assembly League

A quick 2.8 mile blast just down the road from me. It's the Assembly league so the standard is high. Richard and Johnny G are also running.

Before the race, Johnny is hilariously nervous. The race starts and I decide to use Richard as a pacemaker. On the big hill up to Ravensbourne, I overtake and push on. All the time wondering, worrying when Richard would overtake. I stay clear until the Mc Donalds and Richard sails past. He gets 200m clear and stays there.

They've moved the finish so that is is half way up the hill in Beckenham Place park. A struggle I was not expecting. I put on a token sprint.

Last year I had run 21:00. Today 20"42. Some of the guys had their Garmin's on. The route was 2.78 miles long, and a normalised 5k time would be 23"05. 6 seconds slower than my park run PB.

2.78 miles 20"42.

Out with the big boys and girls

Tuesday night and I cycled to and from work for the first time in a while. Crow-barring the kids into bed and I am running late. Last week I ran group 4 and just held on, so I think best take it easy in group 3 this week. I arrive late and towards the end of the announcements. Looks like group 3 and group 4 have merged so I go with that group. It's advertised as a 9 minute mile but a warning of hills. Emma is running and I was her pace last week so I should be fine.

Richard sets off at a fast pace. I look around the group, Martin, Johnny Gill, Sabina. It's more of a group 5 merged into group 4. I have to concentrate to hold on. I approach Summer Hill at the front of the pack but gradually slip, then regain some places and manage to sit in the middle to the top. At Chislehurst, Emma peels off and heads back on a different route. I look around the group and I am the weakest runner here.

Because of my cycling heritage I like to sit at the front of the group (The easiest place to ride in a cycling group. There is to much disruption from the riders in front in a large group) Richard and Sabina lead and push the pace. I run with them and start to enjoy. As we run down the side of the A20 I spot a cyclist up in front heading our way and we need to go to single file. I manage to pick up the pace off the front. The pace is fast but I am holding and enjoying.

We then swing round to St. Pauls Wood Hill. It starts of as a long slow drag and gets steeper, steeper towards the summit. I run towards the front and gradually slip down to the middle of the group. Great training.

At the top of the Hill I realise we are nearly back at Petts Wood. I love the run down Orpington Road and I go towards the front and pick up the pace. On Birchwood, I start really going for it. Johnny Gill goes as well. I am probably at 80% top speed. Johnny starts encouraging me on. We both push. I hear someone behind me and I hold him off. The last run up into the rec I run at a full sprint.

Not bad given I was meant to be taking easy.

7.2miles 61 minutes (around 8.5 minute miles)

Late Long Run

As I hurtle(!) towards my marathon attempt next year, I need to get back into the weekly long run. A busy day so I decide to do a late one.

I set off towards Eltham. As I get towards Mottingham I decide to loop back. I come across Chislehurst common and then over Chislehurst Hill (The easy way, towards Bromley)

Considering this was my first long run in a while it was not overly taxing and really quite enjoyable.

When I got back I measured it on gmaps pedometer (haven't managed to keep the Garmin consistently charged for a while) A totally random route that I had made up as I went along - 9.9988miles. Though this then made the time a little bit disappointing, which I calculated as 10.5 minute miles.

The route is here:
http://www.gmap-pedometer.com/?r=4000157

10miles (16.1km) 1"45

Park Run First Anniversary

Decided not to run this, and so had a couple of beers the night before. Woke up at 8:40am and decided, actually I will run it.

As it was the first anniversary they decided to run the course backwards. So they could finish in the same place, the start was moved to the far end of the park. There were people from the local papers and lots of balloons and general festivities.

I start off and straight away the course feels different. Starting at the far end means starting off downhill. In the end I don't think I am going to PB today because of the beers last night, but I don't intend to cruise.

I am tracking a couple of old nemesises. People I have had "ding-dong" battles with. I don't intend putting up a fight today but it shows I am not slouching. Suddenly disaster, the laces on my shiny new Asics Pirahnas have come undone. I stop and lose 10 seconds to tie them up. On the second lap the same thing happens and again. I guess I lose 40 - 60 seconds to shoe lace tieing.

The last quarter of the race, I run along side a girl who is panting heavily. I hate running along side noisy runners (Whether is smashing the feet into their spongey shoes or wheezing) In the end it annoys me so much I pick up the pace and drop her. Ahead I see my 2 nemesises pickup the pace and really sprint. There is no way I would have been at the races tpday even with out shoe laces. As I close in on the finish I still manage a tidy sprint.

Across the line I look at my time, 24:35 which allowing for Beer and Shoe Laces was not too bad.

Time for a few cup cakes with the other runners and a chat recalling the year that has been Bromley Park Run.

5km 24"35

Blackfriars and beyond

I was still remembering my great run on Saturday, barefoot. I'm tired from last nights efforts so want to take it easy. The best way I know to do this is to do a quick 5km in the aqua shoes (as close to barefoot you can get in the city)

I run out through Paternoster square, over Blackfriars bridge. I run outwards for 15 minutes and then back. I am tired from last night, but I love running in the aquas. The pace is so much steadier.

Towards the end the pace picks up, but this is about relaxing and enjoying. I don't run as fast "barefoot" (Though Saturday showed me faster than I thought!) but I just love the feeling, and don't get as tired.

Didn't really get anyway on the otherside of Blackfriars, but then I wasn't really trying to.

5km 30"00

Race the train

It's Tuesday night and Petts Wood Runners night. Except my Wife has the car. Not a problem as I jump on the train from Shortlands to Petts Wood. It's only 10 minutes and I'm one of the first there.

A number of our runners had done the Race the train. A 14 miles slog in Wales where you race against a train. Very few manage to beat it (maybe a 150 elite out of 1500) Chris Day and one of our lady runners had managed to do it.

I go out in group 4 with James Wong. He says the route and the pace. 7 miles at 8.5 - 9 minute miles. I joke when are we going over Chislehurst Hill? He looks at me without joking, and says towards the end.

I am excited. I have my new Asics Pirahnas. They are so light, you need to tie them down to stop them floating away. Minimal padding at flat. Right from the start I love running in them.

It's a smaller group than usual, and all the runners are strong. I hold near the front. As we come up Chislehurst Hill, I dig in. The last time with Group 4 I had dropped of the end. The last time with Group 3 I had run easily off the front. Tonight I hold on, towards the back, but holding on.

On the run back to Petts Wood, I am feeling good, and run to the front to set the pace. I glance at my watch. I need to be at Petts Wood Rail Station for 21:13 else the next train is 21:43. I try to pick up the pace. The rest of the runners peel of back towards the rec and the start point. Ihead straight for the station. Half way up Towncourt crescent, I don't have enough time. Suddenly I'm on the square where the station is. I sprint over the bridge. I glance down at the platform and there is no train. I slap down my Oyster Card and flow down the stairs. My train is still on the departure board. 20 seconds later my train arrives. I beat the train!

12km at group 4 pace (1"10)

Vanilla Run

A straight forward run, Blackfriars, Thameside Path, Leadenhall, London Wall. Around 5.5km, average pace

5.5.km 30"00

(Andrew) William Barefoot

I fancied running the weekly Bromley 5km Park Run. But with a difference. Barefoot.

I turn up at the start and see some friends.
"£80 these shoes. The guy at the shop said that they were so special, stupid people couldn't seem them"

As I start everyone zips off. Today I am not running for a time but to get round. The first half a lap I manage fine. I'm running with some different people, but that's because I must be way slower. Down the back straight, I have to skip gingerly through some twigs dropped from the tree. Also down their there is the "cinder path". Martin from the club calls it the "cinder path" and I always tease him. It is a gravel path. Some of the gravel is on the grass. I manage to tip-toe my way past it.

According to major running shoe manufacturers I should be an injured cripple doing this. I am more than comfortable.

I run past the husband and kids of a fellow PWR. They look at my feet. I say
"Sure I forgot something but, I can't think what.."

As I approach the finish, I sense someone closing in on me. I still don't like being overtaken so I pick up the pace. I cross the line and look at the watch. I am confused. The time if far too good. I check with the timer and it is the case.

Barefoot, I have just run 24"28. This used to be my regular time one year ago. I have just managed to do it barefoot!

At the finish lots of poeple are interested in why I have no shoes on. I explain that running shoes are evil. I don't know if people believe me. Maybe I have given people some food for thought.

5km 24"28 (Barefoot!)

Hare and Hounds Duathalon

I was unbelievably sick yesterday so didn't think I would be running. Somehow I pulled it together.

To save some time I jumd on a Boris bike (London Cycle Hire Scheme) outside the office heading for a station just across from the start point. I get there and the station shown on the map doesn't actually exist! No need to panic and I go to the nearest station just down from fleet street. This one is full. I decide to leave the bike with the timers to play with. I make the start with only a minute to spare.

I start off fast and feel good. The tourist crowds are thronging. I have to work hard to flow through them. Westminster bridge is particularly bad. On the Southbank just before Vauxhall bridge I see a runner looking confused. I ask him if he is doing the Hare and Hounds. I reassure him is going the right way.

Back on the South Bank on the way to Westminster Bridge, Mark catches me. I had seen him coming across Lambeth Bridge as I had run under it. Everytime he runs he always catches me early and zips past. He says that he is dying and his legs are heavy. I say
"You've caught me!"
He then zips off.

For the rest of the race I don't see anyone else. I start to tail off, but am able to give it a good sprint.

Like most running of this event, the wind always seems to be against you like some kind of crazy Wind Escher crossover.

I jump on my Boris Bike and head back to the office. When I get back I jog the short distance to the office. I now understand when Triathletes (or duathletes) say the transition is so hard. My legs feel strange from being on the bike and then running.

Last month I had run 40"00 dead. Despite being at Death's Door yesterday, The time was good.

I don't have he evidence but this course must be longer than the old Hare and Hounds.

39"22 5 Miles (I think it is more....)

PWR vs Orpington Road Runners Mob Match

A simple format. 6.3km route. First runner home scores one point, second runner scores two points and so on. The team with the lowest score wins. The good thing is that is open to all standards.

It is a lovely run through the woods. I soon settle into a pattern. Jerry (usually bellowing out random assertions) runs past. Jerry starts walking for a bit, I run past.

Generally I feel good and run well. Compared to some of the other runners, running in minimal shoes has made me more nimble. A couple of times I put 5 or 6 metres on other runners, just be flowing more elegantly through the terrain.

On the final lap of the rec, I glance behind to check there were no Orpies on my tail. The race was not timed so as long as I didn't get overtaken running faster here didn't make any difference.

But Emma was on my tail. She's usually faster than me and I see her start to accelerate. I don't want to lose my place so I start to speed up. I then start to catch Jerry in front of me. As he nears the line I open into my fastest sprint. Jerry hears me coming, suspects I'm an Orpie and manages a sprint to deny me a one higher place.

I finish 46 out of 120. My time was a freakish 29"59:997. Shame that I hadn't know to target 30mins. If I normalalise the time to a 5km this would be 23"48. Given a lot of the run was in the Woods, not too bad.

In the end the Orpies won. They have more members and some stronger runners. I think its going to be a while before we win this one.

6.3km 29"59:997