3 x 3 Commons Circular Walk Run

With my mind on the 32 mile moonlight challenge I needed to get in a big run today. 4 hours big. The only way to do this and not cheat my kids is to get up at 5:00am.

So that's what I do. The alarms goes of at 5, I put on my prepared kit and run up to Hayes Common. I start if doing the Three Common's Circular Walk. It's pitch-black so I have my Joystick Super-Bright Light to light the way. Still no headband from Wiggle so I am having to hold it.

Half way round I think of a cunning plan to do 3 laps of the same course. That and the run home should take 4 hours in total. This is good practice for the Moonlight challenge which is 5, 6.5 mile laps.

Having run the route before, I know where I am going. On the first lap my toes on the left foot start to hurt. I think the cause is the Seal Skinz over my normal running socks. Strange, this wasn't a problem on the night run (maybe I didn't have my usual double skinned running socks on then?) Seal Skinz over the top are perfect when it is really wet and muddy. Today it is too icy cold for mud.

The other lesson I soon realise is that when it's this cold, thermal underwear is the way ahead.

I start in darkness and watch the sun come up. The last lap in full daylight. I finish the last lap and turn for home. The last couple of km I even manage to pick up the pace to sub-marathon pace.

A good solid 4 hours on the feet, and to be honest not too hard. All good for the moonlight challenge, and the Brighton Marathon.

I was worried about the psychology of running laps. Today was fine.

4:02 33.2km

Cold, cold but fast Park Run

I mean to run yesterday but I was sick. I decide to do Park Run despite the sickness which is preventing me eating properly. I feel that I am in form and so decide to push for a PB.

It is cold, bitingly so. Before the start I run around to warm up. It's a good sign that the warm up running is feeling effortless. Just before the start I decide to ditch the anorak. On the first lap I ditch the hat as well.

On the run I decide to target 4:30/km which would bring me in at a PB of 22:30. (Previous PB on the full course is 22:40) Except there's a problem. I don't hold the 4:30/km pace, I am running faster....at 4:25/km. A couple of times it slips to 4:26/km but then I recover it.

On the first lap I notice no one picked up my coat so I either pick it up myself on the final lap or get it at the end.

The other thing I notice is that this does not feel horrible. Sure, I am having to work but I'm not in the red zone.

After 4km all is still going peachy. I decide not to pick up the coat to really see how fast I can go. The last couple of hundred metre I sprint with my eyes closed looking to the sky.

I poke the Garmin on the finish line. I look at the time and I'm confused. It seems to say 21 on the minutes. I always imagined I would stretch to break the 22"30, then the 22"00 and so on.

In the end it's well into the 21's at 21"50. I then remember my barcode is in my coat. I have to jog and get my coat before I can check in. This is probably another 1.5km. But it's okay, I'm in a good mood. I then can't find my hat. I suspect a dog has run of with it.

When I get back to check-in the queue is massive. Today if I had checked in when I finished there would have been hardly any queue (finishing 26th), instead I am 120th in the queue of 121 people. Still I don't care.

I then have a sudden panic. I look at the distance. What if the course was short? I am suddenly dismayed to realise that the course was 400m short. Well, it would take me at least a minute to run that distance. Then I look again. The course is 4.96km (not 4.6km as I had misread it). My mistake, the Park Run organisation impeccable as ever.

In the queue I chat to Martin who runs Marathon's in around 3:15. He gives me a scary look when I tell him about the 32 mile Moonlight Challenge.

The two interesting things about this run was 1) I neither eaten or drunk before the race and felt great for it. 2) How easy it felt

On the fast jog back to the car I find my hat. I had been looking under the wrong tree and I had already given it up for lost!

Today the hat is on the side of my head, I am in shirt sleeves and all is good.

5km 21"50 (PB)

Recovery round the City

After last nights sterling effort, I decided a nice gentle recovery run in the aquas at lunchtime is the order of the day.

Except I am struggling to run slowly at the moment. I fly off and down to Blackfriars. I cross the bridge and head down the Bankside of the Thames. At the Wobbly bridge I cross back over to the North Side. By now I am slowing down a bit. I head in to the City and down to Bishopsgate.

The whole run I am darting and dashing in and out of the crowds. Feeling fit and nimble it is great fun.

I turn back down London Wall and back to the office.

I hope I haven't peaked to early for the marathon...

28"00 a little less than 5km

Up to Group 5

Club night, and for some reason I decide to step up to group 5. I have been comfortably running in group 4 for a while but decide to take the plunge.

I am desperately worried about dropping off the back. I sit at the front with group leader Ian. I settle in and focus on running smoothly. And I do. At one point my foot catches on something I go flying. These days I am a bit more nimble on my feet and I recover without hitting the deck. The pirahnas also help.

After half an hour I relax. With all my distance training at the moment, it is the first half an hour of runs that I struggle with. I now know I will be fine.

Suddenly Ian realises he has gone wrong. We have two options, take a short cut to bring the run back in line or run a couple of extra miles. If I had been struggling this would be hell, but I'm not so I enjoy it.

Towards the finish Ian asks John if he wants to go on ahead as he is going to drop back for the stragglers. Suprisingly I am not with the stragglers.

John, Emma and me run off the front of the group. We must be running a crazy pace. A mile out John and Emma edge away from me. At the finish they are perhaps 2 or 3 hundred meters clear.

I started off a few years ago in Group 1 and have gradually worked my way up through the groups to group. There is sometimes a group 6 when John is in the mood. That I think is somehow beyond reach...

A massively satisfying run

15.08km 1:13 4:53/km

I love London

Had an additional rest day yesterday to get over Jerry's fiendish night run. I needed to get out today.

Someone I used to work with was going back to the US after 3 years in London. I decided to get them a gift from the team. I knew I could get it at the souvenir shop at St. Pauls. I decided to call in on the way back from the run. This would mean cutting the run short from the planned 40 minutes, so to keep my lunch within the hour.

I run down the Embankment, past Charing Cross Bridge and stop for 30 seconds. I turn and head back. The pace is punchy and I only get overtaken once.

I stop at the souvenir shop and buy the mug with "I love London" emblazened on it. Running down the Thames, taking in the River, you know what? "I Love London" too.

5km 28 minutes

Night Fever

Jerry's organised another night run through the countryside. That's why I am standing in a pub car park in a small Kent village waiting for fellow runners to show.

Eventually there are 10 of us dressed in spandex and ready to go.

Cudham is renouned for its flatness. The rolling plains of Cudham are famous. On a clear day you can see the curvature of the earth. They used set world speed records there. Or maybe I just completly made that up. Cudham is on the North Downs and contains some of the sharpest, steepest hills I know. When I had my bike re-geared to make it kinder on the hills I went straight to Cudham to test it out.

And it is hilly. And muddy. And cold. But it's also great fun. The Exposure light is fantastic. A couple of times it is too bright and I turn it down to lower settings. The headband is on back order so I have to carry the light in my hand.

We finish the first 5 miles and it has been hard. We stop for some water and head off again. The second 5 miles are equally as hard but are as much fun. Towards the end, as pub closing nears Jerry takes the executive decision to head back on the roads.

The final stretch is up the steepest hill I know at 25%. Some runners decide to walk. I follow the advice on the side and switch to a low gear and run up the hill. I am able to laugh and joke at the top so it can't be too bad.

We make it back to the pub in time for a couple of pints (Lemonade in my case because of the detox) I have frequently cycled past the Blacksmith Arms and thought it looked like a cracking pub from the outside. It didn't disappoint. What looked like good beer and friendly staff.

I love night runs. Next time it will be nice to have a pint after.

10 miles/16km 2"30 (Though these runs, it's not about the time)

Hayes and Back

Fancied a lunch time run but spent my whole lunch hour sorting out the 5 mile handicap race at work tomorrow.

I crow bar the kids into bed and go out for a quick hour before dinner. I'm not in the mood for hills so I plot a flattish route to Hayes. I aim to do 5km out and 5km back (10km in total)

I struggle and first and then settle into an average rhythm. I run past Hayes Station but it is still not 5km so run a little down towards Coney Hall. At 5km I stop and turn. I then pick up the pace. I hammer it all the way back home.

Perhaps as I am getting fitter, I am able to run faster on my training runs (though running in the sexy Piranhas definitely helps) I really hope it feeds through to a race. It always amazes me at how much faster I can race then in a training. A hungover, tired Park Run is always done faster than the most diligent 5km training run. No point pondering, just know and accept it.

Eventually I come flying back to the house.

10km 52:42 (5:17/km)

Old favourite

I meant to go out with the club on Tuesday but was sick. Even though I had one rest day, it had been stretched by my last run being early morning and the club run being the evening. Missing this night messed up my schedule.

I am out celebrating tonight so best get a lunch time run in. I have a phone call to make before starting and so already use 10 minutes. That realistically leaves me half an hour for a run. I decide to do the Thameside Path between Blackfriars and the Tower, back through Leadenhall and London Wall.

I start off fast and keep going. I eventually blow towards the end of the river path but that's fine and I slow down.

For a cold day it was suprisingly busy. I turn my mind to celebrating (which involves breaking the January detox for a couple of glasses of Champagne!)

5km 28:30

Three Commons Circular Walk

I have recently got a full set of leaflets detailing all of the local countryside circular walks. Today I decide to run the Three Commons Circular Walk which starts at the Common in Hayes (Actually at the Water Fountain, of Water Fountain to Water Fountain run)

I run there from my home in Shortlands. I have my super bright light because I have set off at 6:30am to avoid losing any of the family day. I switch it on as I reach the common.

The first problem is that it is hard to read the instructions. The maps are not massively accurate and the instructions are vague. Still at most junctions where you need to turn there is a post with a little plaque pointing the direction. These help massively. However I suspect a couple of posts are missing and I find one post rotting in a bush.

The other problem is that reading the map destroys my night vision. Not helped by the laminated map shining the light back at me.

I don't notice the sun come up, but eventually realise I can turn off the light (A nice bit of kit, light, bright and long lasting) Can't wait for the headband to be dispatched (end of the month) So I don't have to hold it.

I see no one else out and about. It is fantastic to have the whole countryside to myself. Running in the morning dark does not scare me (unlike the evening dark which makes me nervous)

In the end I manage to follow the whole route. The pace of the run is broken up with frequent stops to query the map. However I could go back and do the run probably with no stops.

After a couple of hard days, the stops probably were not a bad thing. I know the way back from Hayes to Shortlands and this is run at a steady pace.

The running pace was faster, but the average was dragged down by all the stops. Still on the long run, time on feet is the important thing.

I get home have a shower and then a bacon roll. Heaven. I feel ahead of the day, for the rest of the day.

I plan to do some of the other circular walks. It was really good fun. For a training run, sometimes the frequent stops break up the run too much. And I'm focussed on good quality training runs for the marathon.

2:02 16.14km 7:34/km (Lots of stops to query the map dragging down the pace!)

Back in 'Nam, Becke'nam

The long run didn't happen today. In the end I got to look after my boy whilst wife and daughter went out visiting. If I had known I may have ran park run this morning. Still after yesterday's efforts on the run home, probably good to have a rest.

As a subsitute park run I decide to do 5km this evening. I decide to run from home down Beckenmham High Street for 2.5km and then turn back on the same route.

I start off feeling very sluggish. Surely I am running in fresh concrete, but no I'm just feeling yesterday. Gradually I get going and then start to hit a pretty decent pace.

In Beckenham all the party goers are out and about. I skip in between them with grace (I have the Pirahna's on)

On the way back, as I pass the smokers outside La Rascasse, I'm sure I hear someone shout my name. I am going to fast to stop and see who it is.

There's a couple of lumps to get over on the way back and suddenly at 3.5km I blow. I slow down. All my miles have given me some toughness, so I slow but I keep going.

Eventually at the top of my road I pick the pace up again.

I'm on my January deteox, and with the kids, just don't get out as much as I used to. It was funny being out and about in town with the pub crowd (Even if I was just running)

I am sure I have run park run using less effort and posted faster times. Those lumps of hills must have an effect.

5km 26:21 (5:16/km)

Quick Run Home

Last week I had planned to run home but work had ruined that plan. This week I was determined to run home. I have tomorrow afternoon to myself and plan a long, long run so I plan to take it easy.

Straight away I am running fast. I'll probably slow down after a couple of miles. But I don't. I keep going, and going, and going. I don't even have time to take a drink from the bottle wedged in the side of my new backpack.

Usually on my own, I don't run fast. I'm too lazy. Today I am able to push and keep going. I think I will be on for a run to home record. It's dark but I plan to run across Beckenham Place Park. I get there and it is locked! I have to run up over Beckenham Hill and round. Yet, I still make it home in record time. Would have been even quicker with a short cut across the park.

It's the first time I have run a significant distance at faster than my target marathon pace. It's also a hilly slog on the way back from work. Also you have to check your pace for things like traffic.

A satisfying, fast, run. Let's see if I still think that on my long run tomorrow....

17.71km 1:38 (5:35/km)

Charing Cross Anti-Clockwise

Still feeling tired from the club run last night, so I decide a little pootle in the aqua shoes is the order of the day.

I plan to run down the South Bank and head back. Except I forget and head down the Victoria Embankment. Given I am running suprisingly fast, I can recover it by zipping across Charing Cross foot bridge and back.

Doing a lot of training at moment, means that a run like this is fairly easy. In the Aquas it is a like a walk in the park.

5.5km 32'40

It gets the best of us

Club night. Group 4 and James. A little way into the run, James is not flowing and he is noisier than usual. It turns out that he had done the 14 mile run on Sunday and it was catching up with him.

I am wearing my Pirahnas and feel nimble. I thought about only wearing them for races but I love running in them too much.

I run at the front for the first third. Emma decides she wants to stretch her leg and starts to push off the front. I drop off towards the back for some variation. Towards the end, I decide to try and catch up. She's too fast and edges away further. However, I edge away from the rest of the group. I finish with a strong sprint.

An enjoyable run, well within my comfort zone.

10.07km 55:23 (5:30/km)

Alone in the dark....

After yesterday's great effort there was no way on earth I would be running today. I would be taking it easy with my feet up. Unless my brand new Exposure Joystick 300 Lumen light showed up in the post, unlikely on a Sunday surely? Doh!

I can't resist taking it for a test drive. I decide to do a late night run on the Water Fountain to Water Fountain route on Hayes Common. Eventually the light will be mounted on a headband (currently on back order) So tonight I hold it in my hands.

It is brilliant(in all senses). You can run easily on the lowest setting (24 hours). The middle setting lasts for 8 hours. On the super-bright it lasts for 3 hours.

I have spent countless nights Mountain Biking on the common. But when I am alone, it is still scary. In the end I turn the light brightness down and point the light down. That way I am in my own little light bubble. I am easily able to follow the route that I have run many times in the day.

It's very frosty and crispy. There will be a hard frost tomorrow. I don't really feel the cold. Because I am nervous I feel as if I am running faster than I usually would. I complete the slog up to the top fountain and turn round.

The return run is always quicker because it is downhill (and is on the way back, which always seems quicker) I get back to the car and look at the Garmin. I have run about 4.5km in 25:52 (5:58/km) It felt faster.

Once the light is head mounted it will make running in the dark really enjoyable. Not sure if I will ever get used to running alone in the dark....

4.33km 25:52 (5:58/km)

Long, Long Airport Run

Thursday was a rest day but Friday I had planned a run home from work. I spent the day looking forward to it. In the end something went wrong at work and I had to sort it. I was not happy.

Today, I have the afternoon to myself. I thought about doing Park Run, but with the rain Norman Park is going to be boggy. My wife gives me a good suggestion. Doing my long run this afternoon. Brilliant! I decide to head offroad towards Biggin Hill. I set out to do 3 hours mindfull of the Moonlight Challenge (32miles) coming up in February.

The first section is on road until I reach Baston. Then up through the common to Keston Ponds, down past the Wilberforce Oak. On the Road to Downe I take a footpath I remember from mountain biking. I run across a huge windswept field. I have to put my hat and glove back on.

I then run round the perimeter of Biggin Hill airport. In the woods there are deserted buildings, I suspect left over from World War 2 and the Battle of Britain. I eventually reach Jail lain. I have ten minutes before the turn around point so I keep following a footpath towards Biggin Hill. It gets very, very wet and muddy. Luckily I have my Seal Skinz socks, so while my shoes are saturated my feet are dry and toasty.

I reach the turn around point and head back. I start to run short of sports drink I decide to take one sip a kilometer. This keeps me motivated by looking forward to the passing kilometers. Eventually I reach the end of the offroad section and it's a short 5km road run back home. I stop off in Old Hayes to get another drink.

I have a slightly sore foot but other than not to bad. I reach Westmoreland Road. The last couple of times I have run this section I have absolutely flown down this (Though on far shorter runs) Surprisingly, I fly again. I am easily able to hold my intended Marathon Pace and even run faster.

I get home, and given that I have spent over three hours on my feet, don't feel too bad. The distance doesn't look to far, but the majority was over muddy, hilly offroad tracks. The first time I ran home from work around(19km) I had to go straight to bed. Today I am am able to function as usual.

A fantastic run which really gives me confidence for the Moonlight challenge. I really enjoyed it.

3:07'00 26.51km

In to the wind the whole way

Lots on at home, so I decide to squeeze a run in at lunch time. It's still very cold. I decide to run up to the canals where the Locketts Rockets do their interval training. I decide to go as far as possible in 20 minutes and then back.

After Monday's long run and Tuesday's club run I am feeling tired so I take it at an easy-ish pace. All the way I feel I am running into the wind. As I run down the canal, a very fast looking runner zooms past. It reminds me that there's always going to be faster, much faster people.

I reach 20 minutes, stop for 30 seconds and turn to head back. It is into the wind again.

I reach the office and look at the watch 39'03. Pretty even pace for 20 minutes out and 20 minutes back.

39'03 ~7km

Cold January Nights

It's cold, but there's running to be done with the club. Back to a normal group 4 run. It's meant to be 9 minute miles but it always creeps below this.

Down to the A21, down Holmesdale Road past the tip, past Bromley High and back to Petts Wood. Through out the run I am comfortable with the pace. I take the time to have a relaxing chat with the rest of the gang. There are some faster runners here too, getting back up to speed after the Christmas break.

By the end the cold is long gone. In the car home I have the window wide open to cool down.

Still many cold winter nights to come before the first signs of Spring.

10.35km 56:41 (5:28/km)

Early Bank Holiday Run

The alarm goes of at 6:30am. My kit is already packed from the night before. Time for the weekend's long run(done first thing bank holiday Monday). I couldn't face doing it last night.

I get up and it is still pitch black dark. I decide a road route to Petts Wood. After a couple of minutes I realise that it may be light soon. I re-route towards Hayes and the Common. It is still very dark as I run up through the common and on to the Nash Circular Walk. At some point I realise that it has become light. The Countryside in the early morning is absolutely beautiful. There is no-one else around, anywhere.

I miss out the last killer-hill of the Nash Circular walk and head home via Coney Hall, Hayes and Langley Park.

The pace is slow, as I would expect for an offroad, slow run slog. The last section from Westmoreland Road down through Shortlands Road is run at 5'40 pace. I had run this very fast the other day. I think it must be downhill.

At the end my left hand feels like it has frost bite. I love my running gloves but I think they are only good for temperatures more than 2 Celsius. It must have been less today.

Marathon Training? So far so good, and to be honest loving it. There's still plenty of time for dread and despair to kick in.

1:51 16.75km

New Year Park Run

It's New Years Day and my alarm goes off at 8:00am.
"Why was that set you idiot? Bank holiday, lie in (even the kids haven't stirred yet)"
Then I remember: New Year's Park Run. I drag myself out of a bed. I then realise I am in no fit state to drive a car after New Year's Eve. Better play it safe by riding a fixed-wheel bicycle.

As today is a special occasion they decide to run the route backwards. I suddenly realise it is going to be a drag running this. I then have a cunning idea. Let's do it barefoot. It's a bit chilly but it will be easier to do.

I slip of my shoes and run the first 500m with them in my hands. I lob at the pavilion to collect at the finish. Initially my feet are a little cold. But nothing that is doing me any harm so I battle through it. Running through mud is fun and squelchy. I dodge some dog poo.

In the end I really enjoy the run. As I near the finish (Downhill on the reverse course) someone tries to pass me. I think they must be probably 9 or 10. I pick up the pace and stay in front of them. 200m from the finish they start to sprint. I for some reason am in the mood to race and also start sprinting. I feel guilty and ease off, then lose my guilt and pick up again. It's a strange feeling sprinting barefoot. In the end I decide to stop messing around and go in for the kill, finishing ahead of him.

I then go to the shower and am able to wash the mud of my feet. The water is probably freezing cold but feels warm on my feet.

Later in the day, I have really sore feet. It appears to be lacerations in the hardskin on my big toes. I worry I will be out of action for a while, a disaster for the marathon training. I put some coca-butter on them and next day they are back to normal.

I really enjoyed running this. Considering how much I had *ahem* "consumed" the night before it was a pretty good time.

I really do love running barefoot. The aquas are good, but not as good as barefoot. The problem with Barefoot is the thought of glass, thorns and stuff. Maybe I should give the Vibram Five-Fingers another go. The worry is, that it's the bare skin on the environment that makes it so much fun.

5km 23'58