Back to Park Run

It's been a while since I park-runned.  I suggested my wife did it, but she bottled it due to the mud.  And she was probably right.  I think about going barefoot but in the end I wear the Evo-Skins.

I see some familiar faces at the start.  And it is muddy.  Compared to Thursday night it is not too bad.  A number of people gingerly tip toe round the puddles.  I plough through them.  We come to a particularly muddy section, I pump my arms and plough through.

Down the back straight it is to hard to run on the stony path so I run on the grass.  I almost slip over, but pull it back.  I then run with a little more concentration.    There is no way the time is going to be decent, but in the finish I pull back a couple of places.

The final time was one of the worst I have run but given the muddy conditions and gusty winds it is no surprise.  I would be interested to know what my straight-up 5km time is though, just to make sure I am on track.

5km 24:57

Back to the Rising Sun

I didn't think the night run was going to happen but it fell into place.  I drive to Knockholt and meet up with 3 people I've never met before.  Jerry had pulled out earlier with a cold but it turns out he is coming.

We run up a steep hill and Jerry is wheezing.  We go off road and straight away start slip-sliding.  I soon learn to run on my toes where there is more grip.  It is pitch black and I have my super-bright torch strapped to my head.  Soon we settle into a rhythm.  As we get to Otford, Jerry calls it a night.  The rest of us push on.   The pace is a little bit fast; it doesn't bother me as I go at my pace.  If I fall back, then I fall back.

As this is the North Downs some of the hills are hard, very hard.  We descend into walking at a number of points, but always onwards

The mud is sucking my shoes off.  When I get a chance I tie the laces tight and life becomes a lot easier.  The seal skinz socks are excellent as usual.  A couple of times we go wrong.  This involves climbing over a barbed-wire fence but it's nothing that we can't sort out.

Eventually we make it to the craziest pub in the world.  There is a meowing parrot and they get around 8 customers a day.  We have a beautiful pint of Winter Warmer.  The first few miles after the pub are easy as we are fuelled by beer.  Then it becomes harder.  I gradually tick of the landmarks on the way back.  All I can think about is getting home and getting something to eat.

Finally we arrive back in Knockholt, I say a quick goodbye, pose for some photos and then back home to demolish the Christmas Leftovers.

The light was good, though some of the other head torches are better at defusing the light.  A couple of the other guys suffered with battery issues.  Not a problem for me.  The shoes were good once I had tightened the laces to stop them being sucked off by the mud.  The seal skinz were as usual excellent.  My feet were clean and bone dry at the end despite wading through puddles.  A fair bit of mental strength had got me round but clearly my fitness is not too bad.

25.6km 4 hours including pub stop

Lunchtime to Greenwich Observatory

It's slow at work so I can fit in a longer run at lunchtime.  It will be good to burn off some of the Christmas Excess.  A couple of people on the office want to go on a short run, but I want to take this opportunity to do a loop through Greenwich Prk.

I set of and maintain a solid but steady pace all the way to Greenwich Park, including running through the foot tunnel.  I power up the hill until I reach the observatory.  At the view point I stop and tick a picture.  I then work my way down the steep hill.

It's great feeling running and it's nice to be able to do that little bit futher.  I do seem a little lacking in sharpness.  Something I will need to work on with maybe some targeted intervals.

8.5km 51:25

Boxing Day Late Run

Christmas Eve and Christmas day disappear into an alcoholic haze. Boxing Day could have gone the same way but didn't.  So after getting back from the rellies and getting the worn-out kids to bed I head out for a run.  It's a struggle but I need to get back on it.

I run for 15 minutes towards Hayes.  My lungs feel a bit broken from too much boozing.  I'm listening to a good running pod-cast and the time drifts by.  Before I know it I am in the final straight back to home.  The pace has not been electric but that's not the important thing.

I've taken time to indulge over Christmas but now it's serious training time

5km

Back after the cold

It was all going so well until I caught the cold.  And that put an end to my 5 runs a week.  Finally, finally and with still a slight cough I a back.  I had been at my parent drinking beer wine and brandy but somehow, about 5 O'clock I get myself out.

I head towards Beckenham Cinema and it doesn't feel to bad.  I guess a week plus off has given me a break.  In Beckenham high street there are people out parting despite it being a Sunday night.  I guess a lot of people  have the next day off.

The most important thing is to get back and running.  Even better is that I'm a couple of minutes faster than the last time I ran this,

5km 29:52

Another run home from Lewisham

I had my new fluro cycling jacket on kindly bought for my birthday.  I get the DLR back from work to Lewisham and settle in for the 8km back to my house.

I keep the pace brisk and smooth, it feels fast but in the end its fast but not the fastest.

8km 44:34

Beckenham Cinema and Back

I feel like doing the bare minimum (20 minutes) but somehow push myself on to do a full 5km.  I run all the way to Beckenham Cinema and back enjoying everyones Christmas lights.

5km 32:00

Just had to get out

It's my birthday, I have had a busy day put as per my commitment contract I have to get 20mins of running in.  So I do.  The kids (apart from the baby) are tucked up in bed.  I run down to Shortlands Station and then down a quiet road.  After 10 mins I turn back.  I get home at an almost perfect split.  The pace was nothing special.  But I got out.

3.5km 20:30

Hungover but enjoyable

I have a commitment contract going to run 5 days out of 7 else there is no way I would be running today with a hangover.  I meant to go at lunchtime but it work got in the way.  So when I got back from work, after getting the kids in bed I ban out a quick 20 minutes.

I run to the top of my road, down the quiet streets of the posh houses and back.  Once I get going it feels really good.

3.5km 20:00

Back from Lewisham

I was meant to be busy at work but at the last minute it didn't happen.  I leave a bit earlier than usual.  I look like a burglar in my black running tights, jacket, gloves and hat as I travel on the DLR.

I concentrate leading with my knees.  I've also been stretching lots.  I go at a decent pace.  And it is quite enjoyable.  As I come down Highland road, I run to close to someone front wall and smack my arm.  It hurts.  I always manage to do this.

On the final run up to my house, I am able to pick up the pace despite the hill.  A good long run and I feel like I am making progress.

8km 43:38

Bromley North Station and Back

I wanted to run home from work but didn't do it.  I get the kids in bed and whilst dinner cooks I head out.  I have some how conspired to leave all my running shoes at work.  I go at my flat casual shoes.

I run up the steep hill to Bromley North.  I swing past all the restaurants empty on a Monday night.  I run over touch the stations.  It's mostly down hill from here though the last climb up to my house I pick up the pace.

4km 24:51

Evening Run when I didn't want to

I have a commitment contract out to run 5 days out of 7 at the moment.  There's no other reason why I would be running tonight.  It would have been easier to slump in front of the telly.  I'm out partying with the running club tomorrow night and I've got the kids tomorrow.  So really I had to run.

I finally get the baby to sleep and whilst dinner cooks in the oven I head out.  I seem to have left all my running shoes at work apart from my super light racing shoes.  So I get the joy of wearing them.

I run the bumpy course to Beckenham Cinema and back.  It's about 5km.  It is pretty chilly and a light frost is forming.  In Beckenham High Street it is party time with all the youngsters 'glammed' up.  I float by.

Having this commitment contract to run has definitely worked.  I wouldn't have run tonight, but glad I did.

5km 27:15

Not 5k with the interval group

It's 5km time trial time with my Thursday lunchtime interval group.  Samuel was meant to be coming but in the changing room realised he didn't have his coat or shirt or something.

We warm up with the usual drills.  I commit to running 5km.  I focus on running a negative split as the course is two "laps" of 2.5km.  I run the first lap in 10:49.  If anything the second lap is better.  I can really feel my core muscles engaged and I concentrate on this.

I sprint towards the finish.  I look at my watch and exclaim ****!  It's a quick time.  I ask Paul what distance he has.  He has near 5km.  But everyone else has around 4.6km.  Normalising the time it's probably more like a 23:00 5km, which is fine just not the excitement I first felt.

4.6km 21:17

Gentle run to find the secret bike route

A quick 20 minute run today as I had biked to work. I had an idea of a short cut on the bike.  But best to go and look at it via foot.

I run down to the docks and look for the National Cycle Route 1.  There maybe potential I'm not sure.  At the far end of the run my shoe lace keeps coming undone.  In the end I give up and do a double knot.

I sprint across the bridge remembering last night and back into the warm

4km 21:00

The fastest I have ever run

Out with the club tonight.  I consider stepping up a group but they are running 8 minutes miles.  In reality it will be more brutal than that and it's not a group that worries about people dropping off the back.

I decide to go with James, a guaranteed joyful hour of running, though I know in my heart of hearts slower than I should be running.

We run through Chislehurst and up Old Hill.  Most people race away up the steep hill. I hold my pace and catch more than half of them up.  We catch our breath at the top before heading back down towards Petts Wood.

On the run down St Pauls Cray road I end up leading the bunch.  I slip into a beautiful balanced running state where I am simply running well.  Then my shoe lace comes undone.  I stop and everyone zooms past.  I get up and fight my way back to the front.

Someone has run off the front and I set off after them as we are near the finish.  Someone else tries to come with me but I drop them.  The other person peels off back towards their house.  I think it's the next turning back to the rec.  I slow down to check and I can see the sign.

Then I open up.  I start sprinting.  And then really sprinting.  My feet are hardly touching the ground but they are turning over at a huge cadence.  But my stride length is massive.  Then I get faster and faster still.  I am convinced that this, in this moment, it is the fastest I have ever run.  Strange.

8.4km 55.30

Mushroom Run

I was going to run part of the way back from work but bottled it in the end.  When I got home we needed mushrooms for our dinner.  I run for 25 minutes, past Tesco's and back.  I get the mushrooms and everyone stares at me in my running kit.

It is now raining hard.  I love autumn but this autumn is wet, wet, wet.   I scoot home mushrooms in my backpack

5km 30:00

Hayes and Back

My mind starts to turn to my marathon training.  My main focus is getting back and running after the disaster that was the Beachy Head Marathon.  I will need to start building up my long run.  Tonight I decide to do a nice hour long evening run.  I get the kids in bed and head out.

I decide (eventually) to run to Hayes and back.  Throughout the run I maintain a decent pace.  I still feel a little rusty but at this point in the cycle it's all okay.

I used to live at the top of Hayes High Street and so I go and have a quick look at my old house.  I run a bit further to make up the half hour and then turn and head for home.  It's downhill on the way back but I've probably slowed down.

No rain and semi-clear sky.  I've currently got a commitment to run 5 days out of 7 each week for the next month.  That definitely inspired me today.

10km 57:20

Day off Water Fountain to Water Fountain

I have the day off but have a little gap in the middle of the day without kids around.  Inspired by the midweek cross country I decide to do the Water fountain to Water Fountain run on Hayes Common.

It's probably still wet so I put on my cross country shoes and water proof socks.  It is beautiful on the common and I run well.  I know this route like the back of my hand now.  There is one tricky turning on the way back.  I notice the council have put up a new sign making life easier.

On the common by the pub someone is training their dog.  I run past and the dog does not flinch.  I touch the water fountain and head back.  I manage to keep the pace up all the way back.

At the finish I check the time and it is pretty quick.  I had extended the route previously to try and get it to a nice round 5km but given the time today it can't be.

4.5km 23:12

Inter Financial Services Athletics Cross Country

I've done this a couple of times before and it is great fun.  Proper old-school.  5.6 miles round the hilly bits of  Richmond Park then back to the Bank of England sports club for pie and chips.

Martin has assured us that it will be sunny by the time of the run.  After getting change at the BOE sports club we look out.  It is blowing a gale and there is torrential rain.

At the start in Richmond Park everyone stands huddled and wrapped up to the last minute.  Eventually I strip off and within minutes we are away.   Even at this point peoples numbers are getting wet and falling off.  I get caught in a crowd but gradually pick my way through.  The drops of rain being accelerated by the gale-force window hurt my bare arms.  Some people are trying to dodge round the mud and puddles.  I have my seal skinz socks on and am realistic.  I plough through.

After a short while I am in a rhythm and running well.    It is beautiful despite the weather with a carpet of leaves.  The long slow drag up to the far point is a struggle.  My number blows off and I manage to catch it.  I hold on to it all the way to the finish.  As we crest the top of the hill the wind almost brings me to a halt.  As we turn back on ourselves to go down hill with the wind at our back, it become peaceful and easier.

There are some short sharp hills before starting the second lap.  I shorten my stride and pump my arms.  I remember the way I didn't quit at Beachy Head despite being sick and use this to inspire me.

The second time up the long drag Charlie overtakes me.  He thinks I have blown but I hold on and follow him up the hill.  I then pass him on the downhill.  He then passes me again at a later point.   I hold on and follow him.  On the last steep hill he stops and walks the last bit.  I think he has blown and set of in pursuit.  Alas on the other side he picks up pace again.   Back on the flat, in the run in to the finish he edges away again.   A couple of hundred meters from the finish I look behind hoping not to see anyone I'd have to race.  But it is all clear.  I still pick up speed and do a token spring.

A great afternoons work.  I love running in the autumn among the leaves.  Would be nice for it to be a bit warmer!  Later as we sit in the bar, and after is dark, we look out the window.  The sky is clear, free from clouds.  Martin was right about it clearing, just not about when.

9km 48:00 TBC

A new 5km run home?

During a spare moment at lunch, I spent some time looking for new routes home.  I like a quick route with a 5km run at the end.  I identify Sydenham station as an options (Different to yesterday's Lower Sydenham)
It's one stop on the tube and then an overground train from Canada Water.  Until the last couple of stops the train is packed.

At Sydenham I am let loose.  I hadn't really thought about the rain but it is drizzling.  I am really trying not to plod.  I have previously been guilty of banging out lots of aimless plodding miles.  Today when I sense plodding I pick up my running..

The leaves are everywhere and the temperature is perfect.  And I don't plod.  I'm racing tomorrow so I try to take it easy.  At Beckenham I see a bus that goes near my house.  I resist the temptation to jump on.

Towards the end I slow down.  I push up the last hump and trundle down the hill to home.   I'm enjoying getting back on it.

5km 31:50

Back, back on it

I was going to run back from Grove Park but the trains have gone wrong at Lewisham.  Fortunately a Hayes train comes along and I go to Lower Sydenham.

It's probably only 4km back from here, but I am planning lots of regular running so it's all good.  I love running in the autumn and today was no exception

4km 21:50

Back from Grove Park

It's been up and down recently.  After the last run I had pain in the calf for a number of days.  I picked up a bad back after holding my near-4 year-old son at the Lord Mayors show.  My lungs are still not fully back to working order.  On a more positive note, I won the club draw for a London Marathon Place and will be doing the great event this year!

Tonight, probably inspired by my marathon place, I decide to run back from Grove Park.  I start off fine but the lungs still feel a bit scarred.  Still it's good to be running.  A few times I am out of breath.  It may be a while until I am back and able to train hard, but I'll get there.

Suddenly, I realise that I have been running and flowing along without too much effort.  Down the hill and I am home.

4.5km 28:08

Back on it

After the marathon disaster I decided to have a break and try and shift the lung funk.  So I haven't been running.  Not sure if a good run will clear it out or whether I just need to recover.

So today at lunch, my twitchiness gets the better of me and I head out for a run.  I run down towards wapping.  And it feels fantastic.  I struggle to reign myself in, and keep zipping off at breakneck speed.

Towards the finish I wind down and do cruise home.  Good to be running.  Bit wheezy and spluttery though.

4km 19:33

Beachy Head Marathon 2012

The training had been going well.  I'd lost a lot of weight and got some good runs in.  Perhaps some more hills would have been good but I was bang on for my target to break last years run of 5 hours.
Then the sickness.  This serious limited my running in the last few weeks but I could probably write this off as a full on taper.  The important thing was that I was better.

In reality I'm not.  It is a cold day and I struggle to decide what to wear.  Once going I know I will get hot.  In the end I go for a beany, gloves long sleeve running top and PWR vest.  I go with shorts and long socks.  Footwear I go for my trail shoes.

The first 7 or 8 miles aren't too bad.  The trail shoes are a good choice as I smash my way across the terrain.   Somewhere around mile 9 I realise things aren't good. I feel weak and I am coughing.  I just don't have the grunt.


Half way takes for ever to arrive (when it does I am only down 5 minutes from last time but I am shot)  I am doing lots of walking.  With around 16 miles to go the game is up.  I effectively walk the rest of the marathon.  In the middle I have some real dark times with so much walking to do and feeling so weak.  It is freezing cold and the wind is gale force.  It is a mental battle to keep going.  I am tempted to DNF but somehow I keep going

With about 3 miles to go I regain some cheeriness and start messing around.  I sing "The hills are alive with the sound of music"  I ask the marshals if they mind waiting around while I do another lap.

At the finish I even do a full tilt sprint for a laugh.  The crowd is confused.  Here is someone coming in with the walkers and slower runners but at a pretty fast sprint.

If it was the first time I had run this marathon then I would have thought I wasn't good enough.  But I have done it before. I know I am stronger and fitter.  But when you are sick.  Even still it is unlikely that I will run this marathon again any time soon

26 miles 5:40:00

Gentle Intervals

With Beachy Head Marathon on Saturday I don't want to do anything crazy.  But my sickness has left me stale.   I decide to go out with the Thursday Lunchtime Interval crowd.

We do ~800 reps with 200m jog recovery.  I am probably the second slowest there out of 20 runners but I'm taking it easy so I'm not too fussed about the performance.  Lungs do still feel a little claggy though

4x800 with 200m jog recovery Intervals

Back and running. Is the marathon still on?

It was all going well and then I came down with the cold.  Two days of work and lots and lots of coughing, spluttering and spitting.  Bad as it is, in the run up to the Marathon as well.

I've been trying to get back running to get a little sharpness back before the running, but I have still been too sick.  Finally tonight I think a return is on.  It's club night so I head to the running club.

I decide to take it easy with group 3.  Partly to avoid wearing myself out before the marathon and partly in case my cold got the better of me and I struggled.  I could probably cling on to group 3.

In the end it is a beautiful evening and its an easy run.   The leader knows what she is doing, runs a nice even pace, makes sure the group remains cohesive and communicates well.

I love running autumn and it is beautiful night.  I don't cough too much but there is a little splutter here and there.  Marathon Pace will be slower than this so I think I will be fine for Saturday.

At the finish I decide to open up and sprint.  I try and catch the guy in front.  He stops sprinting before I pass him.  One of other the guys I left behind in the group catches me at the finish.  He says
"You shot past me like a bullet!"
Well, it was a week and a half of pent up frustration!

8.32km 50:00

Should I, Shouldn't I? Intervals

I'm a bit tired and it is rainy.  Should I go and do the intervals at lunchtime or not.  In the end I go for it.  I run there with probably 4 of the 6 fastest runners at my company.

When we get there we are to do parlaufs.  Run one way whilst our partner jogs the other way when you meet you turn round and swap.  I am a norman-no-mates and get stuck with someone who is clearly not an experienced runner.  They struggle to run a couple of hundred metres.  I try and be encouraging.  In the end I take to running half way round (200m and then sprinting back)  A good session but would have been better with a partner who could spur me on.

The rain hold off.

5km Intervals around 30 minutes of running.

Up a group again at the club

I was going to run with James's group again at the club.  He said he would be running 8:45/mile which seemed a bit slow for what I want to be doing.  The faster group, Karen announces she is going to be "Pace Police".  I decide to move up.  The super-super fast group decide to all move down in to the group.

In the end the group soon splits with a faster, fast group splintering off.  But the pace is good and even and the group cohesive.  Karen lets her concentration slip and runs into a post.  She doesn't seem too hurt though.

I'm still reading the book on how to run faster.  Reading further into the book, some of the things I tried yesterday were wrong.  Arms shouldn't be crossing your chest.

Tonight I focus on, a quick turnover, leading with the knees, leaning forward, pulling with the arms.  And it seems to help.  When we come to the hills I change down a gear by shortening my stride length and I go up the hills smoothly.  The main limiting factor is still a slightly wheezy chest.  Not sure if it is running in pollution or whether the last cold is still be recovered from.

At the end I pick up pace again and finish with a sprint.  A good run.  This is how I would like club runs to be.

The main thing I take away from the book is that if you always run steady then you train yourself to be a plodder.  The remedy seems to be less steady runs, more hills, more intervals, more fartlek.  Not sure how that fits in with my commuting runs.  I'll have a think.

10.73km 54:59

Thinking about speed

I'm reading a book about how to run faster.  I use today's session down towards Wapping to try out some ideas.  A faster cadence, moving the arms.  It does seem to help, definitely work to be done.

When I got to the Changing rooms Martin and Paul were there.  They said I was going to get wet.  I said that I had checked the rainfall radar and I would be fine.  But there was still fine drizzle that did soak me.

Trying to run too fast a couple of times I stopped.  But good to go and play now and again.

4km 26:30

Last long,long run

It is 3 weeks to Beachy Head Marathon.  I need to do my last long run.  Get this in the bag and I know the Marathon will be fine.  There is a problem.  We have a wedding at lunchtime on the other side of London.  There's no way I'll be running on Sunday morning.

There's only one thing for it, so I get up at 5:00am.  It is raining and cold and dark.  I head for Keston Common.  My biggest concern is my IPhone getting wet.  My seal skinz socks keep my feet bone dry.  My Innovate trail shoes are comfortable to run in and would be fine if marathon day is sub-optimal.

I throw two laps of the 3 Commons Circular Walk in.  By the second lap it has stopped raining and the sun is up.  I am also running well.  Faster than last week and very comfortable.   I don't have time for another lap so I do the water-fountain to water-fountain run  (which is done partially over the 3 commons route)  On the way back I start following the circular walk and have correct to get back on track,

The slog up Pickhurst Lane is hard, but then it is fairly easy back home.

There where still need to be a long run or two but it's all downhill to the marathon from here, unlike the marathon which is lots of uphill...

3:20 27.5km

Beautiful Greenwich Run

Paul asks if I am running at lunchtime and I agree it is a good idea.  We decide to run to the Greenwich Observatory and back.   It is supposed to be fully open after the Olympics.

The pace is quiet tidy as was head across the Isle of Dogs.  Down through the foot tunnel and to the park.  The park is still a building site.  We can't run up to the observatory.  The road is still closed and the only open footpath is narrow and crowded.  We get stopped by a banksman halfway up the climb to let a lorry out.  At the top end of the park we sweep round the boulevard and down to the bottom of the park.

It is beautiful.  Autumn is in full effect and the trees are changing all manner of colours.  The temperature is nice and it is sunny.   We pass through the back streets and past the Trafalguar Pub.  We run along the river and back through

A fantastic run and as I said to Paul, as good as a lunchtime run gets.

9km 52:30

A velvet pace

Despite the threatening rain I decide to go out with the club tonight.  My son is swiftly dispatched to bed and the hard decision is whether to wear a coat or not.

At the club James is taking group 5.  He gets massive round of applause from everyone.  The run, as with most, led by James is a delightfully smooth pace.  It is a big group of 40 or so people.  There's lots of people I know so plenty of opportunity to talk running with people.

The group stretches but always pulls back together.  Up one particularly steep hill a number of people slow down.  I see James off in the distance so I blast off after him.

I think it is the marathon training, but around 45 minutes is when I come into my best form now.  And it is like that tonight.  The group tears apart I and open up.  The last 400 metres I do on the balls of my feet and a top-end sprint.

10km 54:25

Long run to Biggin Hill Airport Offroad

I'm not sure if this running Saturday Night Long is for me.  I resolve to get up early and do a long one.  The baby screams the night away so I give myself an extra half-hour in bed.  I then get up and go.

And it is hard.  I feel that the slight cold I had yesterday has developed.  I struggle.  Having quit an early morning run after 5km a few weeks a go,  I can't do it again,  so I get on with it.  Up through Hayes and on to Keston Common.

As I cross the common a group of people stare at me (It is around 6:45am which is unusual)  They watch me run.  Then as I approach Keston Villiage Hall I see people with running numbers.  I ask them what race they are running.
"London to Brighton comes the proud answer"
I'm interested.  It's a little project I have planned for my 40th Birthday in a few years.  (UPDATE: I've just googled the race and it looks like it is run by some barefoot enthusiasts.  Maybe they were admiring my zero-drop vivos?)

As I enter Keston Common again  I see the tail end of a mountain bike group I used to ride with.  I think the last rider recognised me.

I continue upwards to the Wilberforce Oak.  It is a beautiful view down in to the Vale of Keston.  A long downhill is followed by another uphill towards the airport.  I get to the edge of a ploughed field.  I know there is a footpath across having run when it was grass field.  Running in the tire tracks of a tractor is hardwork.

I run up past the airport, up and down some big dips.  I go 5 minutes past the half way and turn back

The pace until now has been slow but finally I do pick up some speed.  Then I fade.  The last few miles on the roads and up Pickhurst Lane is a battle  Eventually I am home and within 30 seconds of my target time of 3 hours.

One more big, big run and I can slow down.  It's crazy really, I could take it easy and enjoy this marathon but I have set a target of breaking the 5 hours I did last time.

23.2km 2:59:31

Easy Meander Round Canary Wharf

I planned to go running out the North East of the Canary Wharf estate.  The bridge I was going to run over was closed for Cross Rail work.  Instead I loop around the docks and the Wharf, buzzing around at a gentle pace not really getting anywhere.

A run to get me out of work then any serious form of exercise.

4km 24:00

Quick Hill Session

I live next to a hill, up to the church.  I have had my eye on it for sometime as a possibility for some hill reps. I was so busy at work that I did not have much hope of getting out for a run.  So once the kids are in bed I decide to do a half hour of hills.

It takes me about 1:15 to run to the top of the hill.  I start of walking and then into a gentle jog on the way back.  I do these for the next half an hour.

The threat of rain is initially there, but then it clears to a starry night.  When I think about it too much the uphills hurt.  When I go with them they are not to bad.

A good workout that pushes me in another way

30 minute hills, around 1:15 to the top of the hill.

Happier Club Times

I was intending to go back and run with the same group as last week.  When I get there it is announced they will be running 8 minute miles.  So roughly translating this will be 7:30 minute/miles with a few bursts at at 7:00 and s*d you, if you have to drop off for some reason

I decide to go with Pete's group instead.  And what a good decision with a good social group.  During the run a few people drop but the group works together and they are catered for.

I start off fine but in the middle start to struggle.  Not quite sure why.  I have still some chest wheezie-ness but it shouldn't be impacting me to much.

Pete says that once we reach the church we can run at our own pace.  I think most of the group will zip away and I can cruise home.  Strangely as we get nearer the church I start to reign people in.  While my "engine" doesn't seem as strong as it should, I feel nimble and my running technical ability is tip-top.  I drop some people and catch-up on others by navigating some street furniture a lot smoother than them.

I really push myself into the finish.  It looks like rather than struggling, I may have just paced myself nicely.

10.5km 56:15

Short run to the tunnel

I watched a program about the tunnel between Wapping and Rotherhithe built by Isambard Kindom Brunel. Today I want to go and see the tunnel.   I workout a reasonable route from Wapping to home.  It's a short furious blast to Wapping from the office.

I push the pace and I'm soon there.  I have had a cold and it makes my chest wheeze.  Hopefully the wheezie-ness will go soon

3.2km 18:00

Long slooooowwwww run

I need to start building my long run up for Beach Head Marathon.  Last week I did 1:50 so tonight I target 2:30.  I head of towards Crystal Palace.  I don't fancy it and dawdle.

The run up through Elmers End to Crystal Palace gets pretty steep.  I trundle up it like a mountain goat.  I was going to run 1:15 out and then come back the same way.  At the top I decide to loop back via Penge and Beckenham.  Which I do, just very slowly.

Despite the slow pace I am still struggling.  In the end it is 10 minute less than last week and a lot slower. Good to get a long run in, but I think I need to put it down to another off day.  It was good to run over such a big hill as Crystal Palace though as I'll need the hill practice.

13.9km 1:42:09

Run home PB

I've been thinking about running home.  When I did the equivalent distance with Rob on the way to work we managed it under 1:15.  This is what I target tonight.

I start off fast, zipping in and out.  Then somewhere on the way to Lewisham reality kicks in and it hurts.  It hurts most of the way back.  I keep pushing though.

As I reach the top of Shortlands High Street I'm surprised to see that the 1:15 is still on.  This motivates me and I push on.  I then realise that the 1:12 may be on.  So the last half a mile I really push.

With about 200m to go I realise I will do it.  I am exhausted, out of breath and very sweaty.  This is probably quicker than the train home.  Couldn't run it at this pace very often though!

It was around 8 minute miles which is my target marathon pace (Brighton, not Beachy Head!)  Though the route home is a lot hillier and I got caught at lots of roads and traffic lights.

14.4km 1:11:50

Up a group at the club

I hadn't run today or yesterday so was feeling fresh.  I decide to move up a group at the club.
We set of at a fast pace.  We are meant to be running 8:30 minute miles but it is not.  A couple of people drop off the group and go their own way.

I sit at the front holding on.  We run up a long, big, big hill but I manage to hold on.  Then the pace go crazy (7:36/mile according to the Garmin)  I start to drop slightly.  Someone drops off the back.  The group leader isn't even aware who is in his group and is too busy chatting to care.

I decide to drop back and run back with them.  I can only see the pace going even faster at the front.  Me and the other runner find our way back.  I certainly don't know the area well and fortunately the other runner does.

It's a good workout though.  It would be good to be able to move up a group but it's hard to do when they don't run at the pace they say they will and leave runners to get stranded.

11.68km 1:01:01

Bromley and Beckenham Long Run

Last weeks aborted long run hangs over me.  I need a long run but don't feel great.  But I can't wimp out twice in a row.  I originally planned a three hour run.  After chatting with Richard at the club and looking at the schedule to the Beachy Head Marathon that may be a bit premature.

I run up to Bromley, through the High Street, round to Beckenham.  After around one hour I stop and turn back.  It's funny because it is prime-time pub time on a Saturday and I'm out running.  I was expecting a bit more abuse but I think most people are a bit dumb-struck that someone is out running on Saturday night.  It would seems that a Marathon Session on a Saturday night for me these days means a two-hour run.

I am struggling.  I think I have a cold and I can still feel Wednesday's exertions.  I run within a 400m of the house a couple of timed not tempted to quit.  More of a mental than a physical work out.

The average pace just creeps under 7:00/km which even for a Long Slow Run is pretty glacial.  I had stopped after 55:00 expecting the return leg to be slower but when I get back it is almost even splits.

This is the kind of run I am just glad to get in the bag.

16:00km 1:51:00

IAA 10km

I haven't run a 10km for a couple of years.  I quite like the distance.  I ran a lot more of them during my early running career.

This is a lap of Battersea Park, an extended lap over Chelsea Bridge back over Albert Bridge.  A lap of the park and then a final lap.

I start off easy and everyone speeds off.  After a lap I have fallen into a group of people with a few lady runners.  I follow them over Chelsea Bridge.  Down the Chelsea Embankment it is windy.  I notice that the tide is particularly low.  Over Albert Bridge the surface is kind and springy.  We go back into the park.  I gradually get into my groove.

I pick of the lady runners and soon I am on my last lap.  I dig deep and push hard.  I know the finish is near and I am flying along.   I am being driven by the noisy wheezer behind me.  Finally the finish arrives and I put in a sprint.  The finish comes to soon and probably I could have sprinted earlier.

At the finish I sit down.  The St. Johns ambulance people feel like spare parts and force water on people.  I take the time to look at the watch.  It's a PB but I felt I had run faster.

10km 46:29

Gently back on it

I took yesterday off to see what would happen with my virus-thingy.  Today I feel better.  I decide to run back from Grove Park.  I am racing a 10km tomorrow (The first for a couple of years) and I think a PB should be achievable.

The run back from Grove Park is pretty uneventful.  Towards the end I tire but that could be due to limited motivation.  I am still a little wheezy, which would bad for the race tomorrow.  Still I feel fresher and the Achilles feels a lot better.

4.5km 25:30

Little Long Run

I set all my kit up the night before.  Sunday morning is going to be a 3 hour long run.  To achieve this, I have to be up very, very early as not to eat to much of the family day up  The alarm clock goes off and I get dressed and get out the door.  It is 5:35am.

I struggle to get going.  I know I'l come right soon.  But I don't and I struggle and struggle and struggle.  The kids have all been sick.  I think I have come down with something, I feel so weak.  I stop in Hayes High Street.  The game is up.  I don't have the energy to run back and so I walk back.  I try to jog a couple of times but can't do it.

Long run aborted.  Let's hope I can fight this off quickly.

Back at home I go straight back to be for a couple of hours despite having gone to bed at 9:30 last night.   My wife says I was snoring like I was drunk during the night.

5km 35:00

Run to work with Rob

Rob from the club is running to Canary Wharf from Chislehurst.   I first have to run the 3 miles to the meeting point. I leave plenty of time to get there and have a rest but somehow only end up with a 5 minute rest.

Soon Rob comes along.  We chat away and initially I am fine.  Then I start to suffer.  And suffer and suffer.  I hang on but towards the end I feel Rob has dropped the pace for me.  We get to Greenwich Park but it still looks Olympic Closed so we run round the edge, putting crucial distance on the run

I know Rob had expected to get to Canary Wharf at 8:00am.  I glance at my watch as we arrive.  8:00am on the dot.  My pacemaker has done a good job.  I am now exhausted.

19.2km 1:50

Intervals with Larry and Samuel

I biked to work, but I decide to go and run with the intervals group.  I was planning to go alone.  Both Samuel and Larry ask me if I am running at lunchtime.  They both come with me after I explain I am running intervals.

I like to try and keep my lunch as close to an hour as possible.  I am now worried that we may miss the start as Samuel is a little slower running there.

We do make the start.  John explains the intervals.  All run until the faster has finished a lap.  Stop, 30 seconds recovery and then run back to all finish together. Then 2 laps and 2 laps back.  Then finally 3 laps and 3 laps back.

Samuel drops of the back, but stays to the end.  Larry zooms off on most of the intervals but I think I am probably running a more even pace.

I don't hang around for the warm down jog as we can do this on the way back.  A good session.

Intervals (around 5km)

Familiar Run

Larry who I work with wants to know if I am going for a run.  I say I am too busy to go for a run, but I'm going anyway.  He agrees and comes with me.

We run the same route that I have done the last couple of lunchtimes; down the East side of the Isle of Dogs.  It is sunny and quiet once more.  After a short while I realise I have not started my watch.  So instead of turning around after 15minutes, I run to the same point as the last two times before turning.

Larry certainly seems to enjoy the run, and I do to.  Back at my desk I glow with runners-high.  Not bad from a stolen lunchtime run.

5km 30:00

Out with the Club

A bit like Mo Farah I did the 5,000 and 10,000m double today.  In fact I am wearing my Mo Farah Team GB running vest.

I have a backpack on test that I need to pass to Liz.  She was going to be at the running club tonight.  I hammer home on the bike, dunk the kids in the bath and into bed.  It looks like I am going to be able to run tonight

I turn up an see Liz but not with enough time to give her the backpack.  I listen to the groups.  On my day I could run with Ian's faster group.  I could move down to a slower group given that I have already run and biked today.  In the end I go with Pete's group which is meant to be around 8:30min per mile.

It's a lovely evening and we go along steadily through Bickley and into Chislehurst.  We then come to old hill.  The faster half of the group hammer up the hill, they speed off but they seem to blow before the top and I reel them in but don't ever come close to catching them.

On the run back down to Petts Wood the group splits. I am at the back chatting.  I then decide to bridge the gap.  With a little effort I do this.  At this point we are nearing the out of action bridge.  The people at the front lead by Jenny really picks up the pace.  I don't have it in me to go with them so I become a group of one.  Before the return to Willet Rec I have narrowed the gap on Jenny perhaps by running a more even pace.

Despite it being a humid night, it is wonderful to be running in a group.

10km 54:00

Lunchtime with Samuel

I was planning a gentle lunchtime run when Samuel said he was going.  We head off together and do the same route as yesterday.  The weather is as good but it's good to have company.

After 14 and half minutes we reach the same point that I reached yesterday.  We stop for 30 seconds and head back.  Yesterday I had managed to knock a couple of minutes of the return leg.  Today Samuel seems to pick up the pace at the finish but we get bogged down in crowds and it is more of an even split.  

Given that I had biked to work and would be biking back later this was a good effort.

5km 30:00

Post Holiday back from Lewisham

Still with Saturday's Long Run tiredness I head home from Lewisham.  The paralympics is inspiring me to run, if only to avoid the crowds.

I get to Lewisham and get on with it.  First it is hard, then I settle into a rhythm.  Down Lewisham High Street and through Beckenham Place Park Woods.

Running through the woods is the best bit.  I skip and jump through the roots without breaking stride.

The big hill through Railway fields is a killer but I get there.  I then run up past Ravensbourne station.  At the end I feel fatigue but not from this run.  I am sweaty but elated.

8km 49:00

Down the East Side of the Isle of Dogs

I've been on holiday for week and very busy at work.  There would be no time for a lunchtime run.  So I go for a lunchtime run.  By myself, I head of round the docks and down the river on the East Side of the Isle of Dogs.

It is beautiful, and the tide is low.  This means the smell is reminiscent of last weeks beach holiday.  The pace is nothing fantastic but my form feels good.  I can still feel Saturday's long run

On the way back, I notice what a beautiful day it is.  Canary Wharf sometimes is a bit quieter than the rest of London because of the lack of traffic there.  It seemed quiet today as I floated along in running bliss.

5km  27:30

With my daughter on her bike

I'm trying to encourage my daughter to ride her bike.  So we went to the park.  We had to drop my wife and other kids off first.  No room for my bike so I decide to run.

I'm still feeling last nights long run effort so I take it easy.  Every so often we have to stop to navigate dogs and other children.  Still it is a good recovery effort

3km 25:00

Saturday Night Biggin Hill Run

The Beachy Head Marathon is looming.  I need to get some longer runs in.  Returning from holiday today, I decide to try and fit a late long run in.   I head for Biggin Hill.

The first third of the run is good.  It is a long slog uphill to Biggin Hill.  I used to ride this route a lot by bike and could do the return leg twice as fast.  I have my light with me I run along the main road where there is street lighting.

As I get to Leaves Green I start to feel it more.  The pace slows.  Still the downhill return leg should be easier.  But it isn't.  I have to really push myself.  In some ways it is the aches and pains of the body that is worse than the effort.  I keep going as I don't really have a choice.

The run up Pickhurst Lane is particularly unpleasant.  Eventually home is in sight and I relax.

The time should really be a negative split but I am 2 minutes slower on the return leg.

This has brought it home to me that I need to get some long miles in before Beachy Head.  Let's hope the Achilles is fine tomorrow.

22.5km 2:32:05.

Magical night beach run

I was down on the beach with the kids this afternoon. Tonight after getting them in bed I run back there in the dark.

I cruise up the hills and then reach the espIanade. It is high tide and there is not much beach. The sea splashes on to the promenade. I see some night sea-fisherman. I run as far as the zoo, stop and turn round. During the day we had not gone west of the pier. Tonight I decide to go and explore. After a while the road stops. The lights along the coast stretch away before coming to a conclusion. I decide to run to the end and back come what may. There is no one around just me, the sea, the cliffs and lots of beach huts.

I run and run and the beach keeps on coming. I'm happy with this but I am risking a serious telling off by Mrs Squirrel who is awaiting my return at the caravan so she can lock the door.

Down the far end I can see car headlights. This means it must not come to a dead end. Eventually it dawns on me. I have looped round to the beach I ran to the other night.

I power up the large hill with ease. The final part back to the caravan is downhill. I pickup speed.

I am back and exhilarated by a beautiful night run by the sea.

1:00 10km

Unexpected hill training

I'm on holiday on the Isle of White. We arrive and go for dinner. We go for a walk on the cliff tops. I can see the esplanade below. I think I will be running there later.

I get the kids in bed and do the shopping. I head out in the dark. I run through the town and down the steep hill to the esplanade. It is lovely running by the sea. I reach the end of the esplanade and head back. The run back up the steep hill is not too bad. I am back at the holiday camp before I know it.

I was worried about the Achilles on the hill but it was fine. I am wearing my Vivo Barefoots. I am wondering if the New asics have caused the problems.

35:00 6km

Intervals by the River

I slip out at lunchtime to meet with the intervals group.  We meet Cynthia who expressed an interest in coming along.  She struggles on the gentle jog there.

We do laps of the park.  A fast 400m, a jog and then a rest for a minute.  I run the first one to fast and after 200m I'm done.  Cynthia is gone by now.  The other three reps I struggle.  I feel done.

The leader announces one more lap as we have time.  Somewhere in me I decide to go for it.  This rep I run really well, I concentrate on holding my core and the form is good.  This rep I finish a lot closer to everyone else.

Everyone else stops to stretch but I jog back.  A good days work

5x400m with 400m Jog and 1 minute rest

Back from Grove Park

I think the DLR will get me to Lewisham in time to make the Grove Park train but it is touch and go.  The DLR does its stupid terminating at Greenwich thing.  However I make it there in good time on the next DLR.

The run back if fairly straight forward.  The first half I run with good form.  The second half I have to dig deep.  By then end I am proper cream-crackered.

I'll see how I am in the morning but maybe a rest day.

4.5km 26:10

Down the Canals with Samuel

I'm going for a gentle run at lunchtime.  Samuel from work joins me he.  He is a slow, steady locomotive of a running that powers along gradually picking up speed.  He likes to run a regular route but I drag him off down the canals where I ran with a hangover after Tomasz's leaving drinks the other day.

We agree to run for half an hour.  After 15 minutes we reach the identical point that I reached the other day. We turn and head back.  We take a short cut missing out Reuters Plaza.

Samuel starts to pickup speed towards the finish.  I struggle to keep up and have to really push myself to keep with him.  Maybe it is fatigue.  I know how these things can come and go

4.5km 26:40

Unplanned run back from Lewisham

I think I can make the Hayes train at Lewisham and then consider getting off to run across the footpath marked on openstreetmap.org across Beckenham Place Park.  However when the DLR shows it is for Greenwich.  Lewisham is 4 mins later, and I am destined to miss the train.

I decide to man up and run back from Lewisham (given the limited alternatives for a powered commute home)  Soon I am feeling hungry and tired.  Quitting isn't an option so I keep going.  I get to Beckenham Place Park.  Using the map on my phone, I navigate the paths.  In the end the map isn't useful but I follow the Green Chain walk.  It's nice running in the woods.

I battle on and eventually the last km or so I feel fine and pickup speed.  Once I have stopped back at home I don't feel too bad at all.  Good to get two 5 mile runs in during the day.  This evening was a lot slower though....

8km 52:00

I am Mo Farah (on the way to work)

I go to bed early with the intention of getting up early to do some jobs.  Instead I lay in bed.  When I do get I up I decide to run to Lewisham.  I pop on my new Team GB running vest.  I also put on my long socks to see the effect on my Achilles.  I am worried that wearing a vest and rucksack my chaff but this is unfounded.

It's still hot and humid, like being in the Far East but I potter along at a decent enough pace.  I make it to Lewisham.  The DLR is fine today; I am very sweaty

8km 45:38

Struggle to work

Bit of a struggle this morning.  I still have the sore throat.  It was a hot and humid night.  The achillies and ankle has also been playing up.

I pack my stuff up and head for Lewisham.  The initial run up my road is incredibly hard.  I start to feel better as I skip through the woods of Beckenham Place Park.  By the time I reach Lewisham high street I am relaxed and enjoying the run.  The programme of sit-ups I have been doing seem to be starting to pay dividends in terms of my form.

Eventually I make the DLR station but am pretty hot and sweaty.   I look forward to the shower at work.  But first I have to deal with the DLR delays caused by a broken set of points and broken down train.  I start to think I should have ran the whole way.

Glad I made the effort to run.  It feels like the run has helped with the ankle and achillies.  It would be interesting to know if it is running or cycling related.

8km 50:00

I am most certainly not Mo Farah at the Cat and Canary

The work's 5mile time trial down the canals.  It's pretty hot.  As always with Martin organising he turns up late and it is a bit chaotic.  Eventually I get off.

I'm doing okay, but then the sweat starts to drip into my eyes and sting.  I loop the pond and then get overtaken by someone.  They fly past.  This saps my morale.

Further down I get overtaken by some faster guys.  I hold them for a while, but even they slip away.  In the final run in, I see some people hunting me down so I push on.

I get to the finish utterly exhausted and sweaty.  The time is not great.  Larry also beat me.  I think it was a combination of tiredness and a slightly sore achilles 

8km 39:43

Recovery run in cycling shorts

I want to go for a run at work at lunchtime.  I know Matt  and Steve are going.  It will be a nice easy 4km.  The only trouble is that I have no shorts with me.  I go to the gym at work which sells sports clothes.  All the shorts are expensive and size XXXXL.

In the end I decide to wear my cycling shorts (I have cycled to work)  I'm tired from yesterday's runs and the bike.  I run at Matt's pace.  It's a really nice run round the docks.  Running in my cycling kit probably looked funny but it was good to be running.  It's the work's 5 mile time trial tomorrow, so good to take it easy.

4km 20:30

Humid Lewisham Run

It's humid, I'm still hungover, I went running at lunch time but I still summon up the grit to run back from Lewisham.

I decide to go via the park. Not sure if it is the situps and press-ups but my form is more solid.  The only slight cloud on the horizon is the sore achilles.  I'll need to keep an eye on it.

As the run drags on, I have to start digging deep to keep going.  Finally I am home but sweaty.

8km 50:00

Hung-over lunch time run

I did party last night and am a little delicate today.  I have a very greasy burger and chips for lunch.  Perhaps the guilt gets to me and I decide to go for a run.

It is a delicate and steady pace.  I decide to run down the other canal (not the Hare and Hounds one)  It is long straight and quiet.  After a while I am running smoothly but not particularly quickly.

After 13 or 14 minutes I stop.  The canal stretches on straight as far as the eye can see.  Maybe further explorer for a new, fresher day.

4km 24:00

Down the river from Blackfriars

I'm out partying later so decide to get a good run in early.  I plan to run from Catford to work but get the wrong train and decide to run down the river from Blackfriars.

I know the river path well from my time in the City.  I now know the Canary Wharf end of the path.  It's hot and I am soon pretty sweaty.

I notice the Olympic rings are still on Tower Bridge before turning to run down the canals and to the docks.

8km 42:30

I am Mo Farrah

I've just watched Mo Farrah win the Olympic 5km and I am inspired to run.

I head out down the promenade. I'm feeling good so I keep on past where I ran the other day.

I run through a posh housing estate looking for a route back to the sea front. I find a footpath and it leads to the beach but it is all stones. I turn back and continue through the housing estate.

Eventually I decide to turn and head back. As I hit the promenade again I spot a runner. I try and catch him up but don't. Then I spot two other runners, I reel them in and power past.

I know the Beachy Head Marathon is coming, I need to get the run lengths up. It was only an hour but it was a good step in the right direction.

11km 59:51

Sea Mist

Took the kids to the beach today and there was a sea mist. The mist is still there for tonight's run along the promenade. I head along the lit, lively end. There are some youths and courting couples hanging around but nothing to worry about.

Despite being on holiday with 3 kids being very tiring I'm glad I got out, even if it was only for a 5km.

5km 26:17

Headwind on the way back

After a crazy-busy holiday packed day with the kids, I eventually get out for a run at 10pm. Just as I about to leave my son is sick everywhere and I have to stop and help tidy up.

I run through the holiday park and on to the promenade. This time I turn left and run in to the wind. It Is dark but I can make out the sea.

Progress is good but I remember the wind is at my back. Down a dark section I lose my bottle. I can see some people coming towards me. I turn inland through some posh houses.

I reach the main road, turn and head back. I zig zag through the strong wind. fortunately I had left plenty in the tank.

The final part back through the holiday camp I feel strong. I power up a ramp.

Now for some holiday beer...

5km 27:15

First day of the holiday run

I've been caning it a bit since my July detox came to an end. It is the first day of my holiday. The kids are excited and are into everything at the holiday camp.

Eventually, after dark I slip out. I run to the beach and down the promenade. I'm struggling in the wind.

A much older runner cruises by me. I say to him that I hope it is a headwind rather than a crosswind. He confirms it is and says it will be easier on the way back. I say that I know it will be as I have beer waiting for me.

After 20 minutes I run out of promenade and stuff. So I turn back and with the wind behind my sails I fly. The smell of the sea, the illuminations, the fishing boats. Lovely.

I've been doing some core work and I think it is starting to pay dividends.

Really enjoyable. I zip past the security guard into the camp.

With the kids, it was a struggle to get out but I'm so gladI did.

39:25 7km

All a bit fluro

My new Asics, unlike the beautifully understated last model, are fluro green.  I have some fluro blue shorts recently bought.  Couple with a red t-shirt the whole ensemble is quite err visible?

Train to Catford and through the Greenwich foot tunnel to work.

The run is still pretty good, and Greenwich has the Olympic buzz.

8km 48:52

Still Good

The same run as yesterday, Catford to Work.  A similar result, feeling great and running well.  This time the good feeling started earlier.  I didn't stop to look at any historical noticeboards so was probably a bit quicker.

8km 45:42

Busy Olympic Greenwich

I fancied running part of the way to work this morning.   I get the train to Catford and run from there.  Greenwich is busy with people heading to the Equestrian events.  Suddenly, it happens and I am in the unlikely, impossible, rarely experienced feeling of running bliss.  I move freely without effort.  I catch a glimpse of myself in some shop windows and the form looks smooth and tidy.

On the way through the docks I stop and read some of the history on the information boards.  It's no struggle to get running again.

As I reach my office, I bump in to my boss on his way in.  He asks:
"How was the run"
"Magnificent" I say.  And it was

8km 48:00

In search of the Great Eastern Launch Site

When I bike to work I go past a sign that says "Great Eastern Launch Site".  Knowing this was Brunel's last great ship, I was intrigued.  I decided to go and run there to take a look at lunch time.

Paul from work  joins me.  We run down to the start of the tunnel and then along the Thames Path.  No launch site to be found.  We give up and run back along the west side of the Isle of Dogs.

Nothing to fast or fancy, just a gentle potter round the Isle of Dogs.

When I get back to my desk I look up the launch site on the internet.  I now know where we went wrong.  On the cycle back from work I stop to take a look.

6.5km 35:00

Out with the club

I've cycled to and from work and done a punishing lunchtime run.  But I was determined to get out with the runningclub tonight.  I jump in the car and rush there.  I see my usual group but decide to move down a group and take it easy.

Peter leads the group and there are enough people I know to move around the group and have plenty of good chats.

We run through Petts Wood and it's lovely to be running outside in the warm.  Gradually the light starts to fade.  Pete says that once we reach the bridge we can go at our own pace.  At the bridge I start to pickup speed.  In the end I have gone to early and slow down.  I do put on a token sprint to stretch the legs.

10km 57:10

Lunchtime round the Isle of Dogs

A lunch time run with Paul and Ben, both faster than me.  We run round the edge of the Isle of Dog, admiring the aircraft carrier parked of Greenwich.  I grimly hold on at the back.  We swing round back into the docks.  Paul Allen's $200mm yacht is there.

Ben and Paul decide to tack on a few more miles at a faster pace but I head back to get out of the 30C heat.

7km 35:05

Not all the way to Greenwich

Despite riding to work by bike to avoid the Olympics chaos (didn't work, ran in to the Torch Relay) I decide to try and run to the Greenwich Observatory.  I suspect Greenwich Park may be closed, but I decide to give it a go.  It's 25c and very sunny.

Running through the tunnel, is nice and cool as you are down under the river.  The stairs are less pleasant  I reach Greenwich Park and it is shut to non ticket-holders.  I turn and head back.

My form still feels good and I'm not too hot.  Until I stop and then become a sweaty mess.

8km 42:00

Water Fountain to Water Fountain run

After a busy day I decide to do the Water Fountain to Water Fountain run on Keston Common.  I've got the kids in bed (eventually) and the light is gradually slipping away.  I decide to take my bright light.

The run out (the uphill) bit I feel strong, knowing all the time that it will be easier on the way back.  I touch the far water fountain and turn back.  Eventually I stop and put on the light.

Towards the finish I really pick up speed and feel that I am moving well.

5km 26:30

Inaugural Cat and Canary

The 5 miles Hare and Hounds time trial has been moved to Canary Wharf and renamed "The Cat and Canary".  I had run the course the other day.  Today was to be the real thing.  I had decided to have a week off running before embarking on the training for the Beachy Head Marathon in October.  This run had come before that week off was over but I decided to run it any way.

From the start I do not feel particularly fast and perhaps a little sluggish.  This doesn't  stop me going off too fast.  Even before I reach the pond at the half way point I am slowing down.  Coming back on the canal I am being passed.  The final set of stairs a little way before the finishing points kill me off.  Fortunately it also kills those around me off as well.

At the finish lots of people had gone wrong but I'm sure they'll know for next time

8km 38:08

Trial of the Hare and Hounds route

Martin the club captain sent a mail out saying that he was going to run the new Canary Wharf Hare and Hounds route to try it out.  I asked him how fast he would run it (nice and easy, 7 or 8 minute miles)

I turn up and there are four of us.  Martin and Paul were beering-it with me last night and Rik.  All considerably faster than me.  We run down to the canal.  I hold on at the back.  We see the barges and the canal life.  We run past the chimney that Steve and me had run to the other day.

We do a loop of the pond and head back.  I'm now really battling to hold on, but I keep going.  We stop at the start/finish and it looks like the route is set.

Back at the changing rooms, I point out that it was a gentle jog for the other three and a tempo run for me!

9.6km 52:00

Not so Great City Run

About 6 O'clock the rain storm came through.  Our company has a building about 10cm from the start area. The problem is that I need to queue up to get to the front of my pen.  I man-up, go out in to the rain and get at the front of my pen.

Unlike the impeccable organisation at the Corporate Challenge the start is messy.  The pens aren't separated and they do not go off in waves.  

I had to many beers last night so it's not going to be a great time.  After 100m the race comes to a halt and then off again.  It's running in a crowd.  Around the corners everyone slows down.  There aren't km markers.  The halfway point is marked.  I look at my split 11:32.  This disheartens me but I keep going (forced to slow down for the corners)

I see an attractive female runner in front.  I try and catch up but she keeps edging away.  I then decide to ensure I finish ahead of her.  I move up to a sprint and she is dispatched.

The final time is not great.  The after-party in a local pub is fantastic.

22:34 

Corporate Challenge 2012

I've been nervous for days.  I want to get there early to get down the front of my elite-1 starting pen.  Fortunately my team meets play ball.   I get there early and ready to go.

The elite blue section go, and then two minutes later we step forward ready to go.  I run with my mantra of "Use your experience"  And that is what happens.  Like the Sea, the crowd rushes out ahead of me.  Then they stop.   At 2.5km I see Sam from work.  He had blown.  Later on when I see him, he doesn't think that has happened, but it did.

The tide stops going out.  Then I start to reel people in and then the tide starts to come in.  Towards the finish I pick the pace up and the tide comes rushing in.  On some of the grass areas, it is starting to get boggy.  Not to bad for me, but I imagine some of the later runners will struggle.

I manage to sprint.  Initially I am elated by my time.  Then I realise it is 10 seconds slower than I thought.  But still good.  10 seconds faster than Larry's time last year when he beat me by 5 seconds.  (Larry didn't run this year)

Back at the hospitably tent I catch up with some of my team members.  Some of them think they may have beaten me.  Next day the truth becomes apparent.  No one has got within a minute of me.

Job done.

5.6km 24:54

Down the "New" Canals

The hare and hound 5 mile time trial has a new course in Canary Wharf.  I'm planning to run it soon.  So today I decide to go and scout the course.  I notice Steve from work is going for a run and so we go together.

I would have gone the wrong way, but Steve is more switched on and gets on route.  It's nice running down the canal away from Traffic and Noise.  It's also good to have some company.

We get 15 minutes out, run a few more metres to a big chimney and then head back.

A nice easy run ahead of the Corporate Challenge

5km 30:00

Park Run before the Corporate Challenge

I was hoping to put in a good performance today to build on my okay-ish performance at the Assembly League.  Chris is pacemaking the 24 minutes.  I joke that he'll need to push himself.  As I run round I think that it would not be good if caught me.

To be honest I'm still a bit jaded from Thursday.  More from the drinking beer on an empty stomach rather than the running.

Half way round I start to fade.  Towards the finish I hear Chris encouraging his runners on and closing in on me.  I step up the pace and finish with a semi-sprint.

Rather than build confidence for the corporate challenge this has knocked it a little.

5km 23:25

Battersea Park Assembly League 5km

I'm here with Steve from work.  It's a practice for the corporate challenge next week.  I meet the guys from the club.  The race starts and I battle my way through some slow starters.

Unusually for an assembly league match, there are 1km markers and it looks like it will be 5km.  I set myself into a good pace.  I pass through 3 particularly attractive young ladies, but there is a race to be run so I push on.

At a later point  get into a battle with another lady runner.  We jostle for a bit and then she edges ahead.  But I summon up some strength and knock her back.  In the last 400m I work up a sprint and she is gone.  I set my sight on the lady runner ahead.  I do all I can to reel her in but she escapes.

The final time is disappointing, but I'm happy for giving it a good go.

5km 22:07

Lunchtime Run, bumping into old friend and seeing Billingsgate

The title says it all.  I was planning to go and run down the canals after someone else had pointed out the route via a group email.  As I get near, I see my friend Pia running the other way.  I haven't seen her for ages so I abandon my plan and go and run with her.

Eventually we return to her office (next to mine)  I've only done 15 minutes and need some more running.  I head off in the opposite direction.  Eventually I get to Billingsgate Market.  I run round the perimeter..  Having watched a program on the telly about it, I'd love to come back and explore it when it is open.  I turn and head back.

A gentle saunter about the Wharf, but racing tomorrow!

5km 31mins

Lunchtime River Run with the team

Matt, Steve, Samuel and me from the office all head out for a run.  Samuel is leading and he has a planned route.  The pace is faster than I expected but I am still comfortable.

We run to the Canary Wharf ferry point and down the stairs.  It soon become apparent that we are going to run the route me and Steve did a while ago.

The only difference is that Samuel pushes on to do a lap of the dock.  This pushes the distance up by at least a km and pushes the time out.  On the way back Samuel starts to push so I go with him.  We stop and wait for Matt.

We head a more direct route back to the office.  As we get near Steve puts in a sprint.  So I start I sprinting, and fast.  But I sense I can move my feet faster, and I do and by then end I am absolutely flying, as fast as I have ever run and it feels good.

6km 35min

Nash Circular Walk Run

It's a beautifully sunny evening and was determined to go for a run.  I get the kids in bed and head for the Nash Circular Walk.  I think the last time I ran this was on my Birthday a couple of years ago in the snow.  Today is the polar (hah!) opposite.

The sun and rain have left the whole route overgrown.  There are nettles everywhere.  The running is fine and it is great to be in the outdoors but the overgrowth makes me itch and itch.

In the end I'm quite pleased with the pace and the effort of the run.  I'm not pleased with the Itchy Legs.

6.72km 43:50

A very hot 5km with my lunchtime group

I meet up with the Thursday lunchtime running group I have fallen in with.  Martin is there as well.  Today it is  a time trial of either a 2.5km or 5km.  These are run every six weeks  I have already decided to do the 5km having wimped out last time.  Oh, and it is hot.

I am determined to run a negative split rather than going for all out time.  I start off alright, but then the sun starts beating down and reflecting off the concrete.  The first "lap" is in 11 minutes.  Last month I had run the 2.5km in 10minutes dead and stopped.  As I push on the sweat starts to sting my eyes.

The last couple of km I am seriously overheating and feel myself slowing, but I keep going.  I see the finish and even put together a sprint.

In the end I cross the line, not in a negative split but in a satisfactory 22:23.  I slump in the shade and try to cool down.   I struggle to jog back to the office and end up walking large portions.

In the lift at work it tells you the outside temperature.  I am shocked to see 28C.

In reality with the Corporate Challenge and the great City Race coming up, it was just what I needed.  The Achilles is a little bit tender at the moment.

5km 22:23

3 Bridges Relay

I'm with a good bunch of guys.  At the age of 36 I'm the young Whipper Snapper.  I'm running leg 2 of the 4 leg relay in the shadow of Big Ben.

Nick comes hammering back trying to hold of another run.  We slap hands and I am off, focussed.  But alas too fast, I start to suffer and ease off.  At the stairs by M16 I swing my arms and bound up the stairs, overtaking another competitor.  I catch a few more runners on the North side of the Thames.

In the last couple of hundred metres I manage to pickup a sprint and get a big cheer from the fellow runners.  Last year I had run two legs, the faster being 16:16.  This year I wanted to go sub 16.  I look at the watch, 15:54.  Happy with that, job done and so off to the pub.

3.68km 15:54

Run home from Lewisham with a bad knee

After the intervals the other day, I had a sore knee.  A bruise like pain on the front.  Yesterday I cycled to work and back which seemed to irritate it rather.  Today I decided to take the day off.  Yet something made me take my running kit.  The funny thing was that my knee didn't like sitting.  That really made it angry.  So what is the opposite of sitting.....ermmm...hey....I know.....RUNNING!

Last night was the England game, so I am a little jaded.  I decide to take the Ladywell Park Route back from Lewisham.  And I struggle.  The weird thing is, that a couple of times I get ready to walk, a mysterious hand pushes me on.  I feel like quitting and walking, but I keep on.  Even through Beckenham Place Park and Railway Fields I keep running.

The pace is pretty poor, but it is good to be running.  The knee was fine whilst running.  There's still pain there, but maybe I'll run through this one

8.32km 52:40

Jaded Intervals

Bit of a hard weekend of eating and drinking.  Brutally aware of the summer 5km and relay races coming up I decide I need some sharpeners.  I head down to the riverside at Canary Wharf for some intervals.

Nothing too taxing, 1 minute effort with 1 minute recovery and 10 of them.

I start off okay and then struggle.  I finish them and then slink back to the office.  Afterwards I have a sore knee on the front.  The achilles and ankle are a little naggy as well.

30:00 Intervals 10x1minute with 1 minute recovery.

Bit of a run about

The ankle is a bit sore, but I am thinking some 1 minute intervals along the Thames Path.  I planned to go at 12 but the rain fall radar warns of rain.  So I wait.  At 2:00pm I slip out.  And the sky is as black as can be.

I am despondent.  I decide to run and see what will happen.  And it descends in to some sort of f*cked-up Canary Wharf fartlek session.  I run about, a little bit down the Thames.   In the end the ankle is fine and it is good to be running.

4km 25:00

Gentle lunchtime run with a final flourish

I thought I was too busy for a run at lumchtime, but I saw Steve, Matt and Jules were going so decided to go along.

The usual 4km loop round the docks.  Steve runs off the front so I follow him.  Matt and Jules gently slip off the  back.  I would probably not run this fast on my own, but I am very comfortable with the pace.  Just before we get to the bridge I decide to sprint to the end.  I zig-zag through people on the bridge and blast through the DLR station.

I love running with other people.

4km 19:30

Lewisham to Catford to get home quickly

Haven't been getting the runs in.  A number of excuses, work, the weather, the EURO 2012 football champs.  I was going to run back from Lewisham but was caught up late and work and just wanted to get home.

As it turns out the quickest route was to DLR to Lewisham and then run to Catford for the train to Shortlands.

I start off fast, but then a couple of days of boozing catchup with me and I have an overwhelming urge to quit and walk.  But I keep going.

I'm hoping I haven't lost too much fitness.  I need to do some sharpening up ahead of the Corporate Challenge 3.6 mile race in June.

3km 16:00

urrghhhh

I've not been feeling energetic.  I got in to my running kit for the journey home but was not feeling it.  Managed to jump a train to Beckenham  Hill.   The run back from there is trivial.  Yet a couple of times I stopped and walked.  I probably could go out and run a marathon tomorrow but when I'm not motivated I can't even manage 2 miles.

I think this is an in-between goals slump.

3.2km 20:00

Clubbing

It's half term.  This means I can get away to run with the club.  I haven't been able to do an evening club run for months and months.  I'm not even sure I have done one since the baby was born.

I turn up and see the familiar faces.  After listening to the menu I decide to go with James.   It look like the rain has stopped and I am glad that I left my coat behind.

I sit at the front and chat with James.  The pace is nice and I am comfortable.  The rest of the run is sheer joy, chatting and catching up with people.  I am definitely fitter these days and the run does not stretch me.

Hopefully as the baby gets more stable then I can grab my Tuesday nights back. I love the running and I love the social aspect.

10km 60:00

Intervals with the Thursday lunchtime group

I seem to have joined the lunchtime running club of another organisation in the same area as my own.  A good bunch of guys and a wide range of abilities.  I sit somewhere in the middle.

I still only have the aquas to run in, probably not ideal for a session but it's better to be out.

We do some simple warm-ups round one lap of the park on the West side of the Isle of Dogs.  We then run 4 laps (around a mile) before a brief rest.  We then run a fast 400m, a rest and then another fast 400m.   I spot Steve and Matt from my office out for their usual 4km loop.

We then run another 4 easier laps before stopping for a final gentle-jog lap.

The others go to stretch but I decide to head back.  I love running with other people (I feel it is the natural way)    This was a nice little session and fitted nicely into the lunchtime.

4km 30:00 (Intervals)

Down to Island Gardens

I had cycled to work, but still fancied a little run at lunch.  Currently at work, partly due to the lack of a permanent locker I only have aqua shoes.  I don these and head out South.

I run round the docks before eventually reaching Island Gardens.  I go and look across the river at Greenwich before heading back.

Through the docks this time I get in a three way race.  The guy in front of me slower, the guy behind faster.  We all race along until everyone finds their own place.

Back at the office I am sweaty but satisfied

5km 30:00

Getting away from work

After a hard day of work, I want to get home quickly.  I decide to head to London Bridge, pick the next train and run back from where it takes me.

In the end Grove Park wins.  It's hot but I crack on.  I concentrate on running, standing up straight.  I think sometimes I slouch when running, wasting energy.  I believe the mental image is a piece of string through the head holding you up.  It seems to help and I power along.

I'm not too sweaty until I walk in through the front door and then I descend into a sweaty mess.

4.5km 24:00

On the way to work via Lewisham

I decide to run to Lewsiham and then DLR it the rest of the way for my journey to work.  The run up my road (which is a hill) is really hard.  However as I enter Beckenham Place Park my mood changes.  Running though the woods is magic but it's starting to get overgrown.

Out the otherside, I start to feel the heat in the concrete jungle.  I battle on and towards the end I even pick up speed.  Still it's a relief to make Lewisham DLR.

8km 46:00

East Side of the Isle of Dogs

Not sure how I wangled this run at lunchtime but I did.  I nearly ran on separate run with at least 3 of my colleagues.  But in the end it is only me who sneaks out.

After my disappointing riverside run with Steve last week, today I decided to investigate the east side of the Isle Of Dogs. Open Street Map which shows footpaths looked promising.

I run through the outside bar areas of the Wharf.  After 8 minutes I reach the riverside path.  Apart from the Imposing Dome, it's all a bit industrial.  It is 28c according to the lift at work.  I'm in the aquas and skipping along.  It's mainly residential and some of the locals are out sun bathing.  They stare at the idiot running.  After 15 minutes I turn and head back.  I imagine the river in its heyday with boats heading up and down to the docks.

Considering I cycled to work and am cycling back tonight the run was good.

Finally back at the office I disappear into a pool of sweat.

5km 27:43

Park Jog

It's a hot sunny day, and unexpectedly I am free for Park Run.  Even better news is that the knee is better.  A couple of days rest and it was all fine.  Even managed to cycle to work yesterday.

I get up at the last minute and skip a coffee.   Maybe that explains why I am finding the run so hard.  At the start everyone had streaked off as usual but now I was struggling to reel them in.  I had decided to take it easy, but soon the 24 minute pacers goes past.  A little way from the finish I hear the 25 minute pacer catching me up.  He runs past and tries to encourage me.  I say that I can't be bothered.

In the finishing straight I get passed by another runner I decide that I don't want to be beaten by them so I flat out sprint the last straight at full race sprint including dispatching the 25 minute pacer.

Not sure why today was so slow, I could blame the heat but I don't think that was the case.   I could blame the 3 days off with the gammy knee, but that's probably not the reason.  I have noticed some weight creeping back on so I need to sort my diet out.  This is unlikely to explain this one off poor performance.  I'll put it down to feeling a little run down and will ensure that normal service will be resumed.

5km 24:38

Lunchtime with Steve and then Sore Knee

Steve and me manage to slip out for a quick lunchtime run.  He suggests Matt's 4km loop, but I suggest we try running down the river back towards the city.

We find our way to the Clipper Ferry Terminal.  But then we are forced of the river into the back streets.  We finally manage to make the river again for the final 5 minutes of the outbound run.

I think we make it as far as the air vent of what I think is the Rotherhithe tunnel.  I know I had made it this far from the city with Niall previously.

By now we are both feeling the heat.  We run round the circular air vent structure and head back.  We get a little lost and end up having to run across the busy road to get back to the office.

A nice run especially by the river.  And then disaster.  Sitting at my desk, I stand up and the back of my knee hurts.  It hurts to walk and running is certainly out of the question.  Not sure if it is yesterday catching up with me, but it's not good,.  Not good at all.

5km 32:00

The run home from Canary Wharf after the run in

If I can finish work in time, I plan to run home.  It's touch and go but I get my release out the door and head for home.  Despite this morning's run I feel strong.  Maybe it was the Skittles and Coffee?

I go the direct route that appears to be quickest, straight to Lewisham and then back from on the usual High Street and Beckenham Place Park woods route.  All the road junctions and traffic lights seem to go in my favour.  This is enjoyable running.

I don't feel too bad but running through the woods gives me another lift.  I manage to power up the two hills and soon I am sprinting down my road and home.  In the end quite a nice time as well for the journey.

Not sure if it was the fact my body was recovering from this morning, but I was able to push on.  Running this morning made it easier and not harder.

13.6km 1:14:33

To work via Greenwich

After running back this route on Friday I thought the run to work would be way quicker.  So after logging in to work from home, I set off.

The initial run up through Shortlands High Street is hard but then other than to dodge a few mums on the way to School it's a fairly easy run.

I decide to run through Greenwich Park.  I consider running down the road hill, but decide to take in the view by the Observatory.  Here I can see the Equestrian Centre for the Olympic Games under construction.  The size of the stands is quite impressive.  I stop to take a photo.

In Greenwich I spot the King's Arms but the "m" has dropped off or been removed.  It say's the Kings Ars.  Something else entirely...

Through the tunnel and round the docks I'm soon at work and not too tired.  I wonder about running home.

14.5km 1:27:30

Barefoot Park Run

We have some guests who have been staying with us, leaving today.  I do have time to get a quick Park Run in before we say goodbye.  After yesterday I am a little sore (good, adapting!) so I decide to do it Barefoot.

I don't really push too hard.  It's going well until 3/4 of the way round I get overtaken by the 23 minute pacemaker.  I'm pretty sure I am running faster than 23 minute pace.  He drops away and then holds on.  I know he is a strong runner and suspect he is not running a good pace.  When strong runners pace they run an even pace across the whole course.  Someone struggling to break 23 minutes, will run the downhill bits faster and the uphill bits slower but average out at 23 minutes.

In the finishing straight I see Laura from my running club is about to pass me.  I decide to not let her beat me so push on.  She doesn't look interested in fighting it out but it's enough for me to push on a little at the end.

In the end an enjoyable run.  Considering the run yesterday the time was not too bad.

5km 22:35

Run back from Canary Wharf via Greenwich

I decided to treat myself and run home from work after a particular hard work week.  I decide to run via Greenwich Park.  I run across the Isle of Dogs, under the foot tunnel.  I navigate the one way system.  It's a big, steady hill up to the observatory.  I then run across Blackheath.  I stop and get the map out as this was the bit I was not sure about.  I find my way and past Blackheath Station.

I'm listening to a fascinating podcast about physiology.  Apparently it's good to hurt.  This is your body adapting and getting stronger.  Recovery things (Ice Baths, anti-inflammatory rtc.) , prevent this adaptation.  Interesting.

After lots of rolling hills, I am at Grove Park.  I know my way back from here.  I'm now in my groove and motor on.  I'm not sure of the exact timing but I probably ran it faster than I would usually.

A fantastic run.  I'd be interested know how quick it would be on the way to work which would be far more downhill.

14.5km 1:22

Lunchtime with a new group

I had got wind of an intervals group in Canary Wharf.  I turn up and getting chatting.  It turns out that today they are running a time trial of with 2.5km or 5k.  I would certainly be running 5km.   A bit later Paul, who I know from the work running club turns up.

The standard is mixed and we start of with a warm up.  Then the race starts.  I sit middle of the pack after a while I start to worry about the time.  I also feel tired.  I decide to wimp out and only do 2.5km.  This means that I can push on harder.

I narrowly avoid being lapped and make it back in 10 minutes on the dot.  To be honest I wasn't in the mood for a time trial and was more interested in some mindless intervals.  I'd be interested to see how long the interval takes.  It was a good bunch of people and if it fits into under the lunch hour then this could be a useful session.

2.5km 10:00

Getting wet with a Pink Umbrella

Have been too busy with work and life to run recently.  I now try and take my running kit always on the off chance of a run.  Despite raining all day, I look out the window and it looks good.  Also from dropping my little girl to school I have a small pink umbrella.

I decide to get a train to London Bridge and take a likely looking train and run from there.  At London Bridge I am soon winging my way to Grove Park.

I start running (holding pink umbrella) and it is truly wonderful to be running.  Then the sky darkens and it starts raining.  Then the rain gets heavier, and heavier until I am totally drenched.  All the time holding a little pink umbrella.  I seriously consider putting it up but decide it would be too hard to run with.



I really can't wait for this rainy monsoon season to end.  Hopefully work will settle down and I can get some steady miles in to and from work.

4.5km 24:49

Quick run back from New Beckenham

Was meant to be going out tonight but it was canned at the last minute.  I got caught up at work and left late.  I jump on the train to London Bridge.  The plan is to jump a convenient train and run back from where it takes me.  In the end a Hayes Train is the winner.

I jump off at New Beckenham.  I feel tired but it's nice to run off some of the days stress.  I briefly stop for a minute walk on the last hill.  Once again I am running on part of the course for the Beckenham Relays.  It's funny how things work out.

I see my mate James and give him a wave and I am soon home.  I'm quite sweaty for a 3km run!

3km 17:03