Chilly Run Back from Grove Park

As I leave Grove Park station there is some spilled water that has frozen to ice.  It is cold.  Best not hang around, and I don't.

The only hard bit is running down the steep hill into Bromley Park which burns the thighs.  I've never liked running downhill.

Still, a really enjoyable run and it felt fast

4.5km 24:36

Chilly Intervals

It's freezing cold, but I'm in the mood for some reps.  15x1 minute with 1 minute recovery on Speed Highwalk in the Barbican.

I think I must be getting faster as the usual start and finish points are easily made well under the minute.

After a satisfying session, I turn and head back to the office.

Intervals 15x1 minute with 1 minute recovery

Lewisham Blast

The day's rest yesterday has left me feeling ready to go.  So on the way back I push the pace.  My form feels good.  It's bitterly cold, but not unpleasant.

When I get back and look at the time it is quite pleasing given that it was running in the streets (always slower) and with a back-back laden with chocolates.

8.32km 44:00 minutes

Chocolate Run

I was going to do a long run yesterday, but because of the cold and the baby screaming it never happened.  All my lunchtime and after-work commutes are good but I do need the long run.

Today I decide my wife needs a treat to help her get over the screamy baby.  I decide a quick half an hour stopping at the Chocolate shop on the way back.

I run to Liverpool Street and then to the far side of London Bridge.  I then run back to Liverpool Street and pick up the Chocolates.  I then run with them back holding the carrier bag with one hand, though this did not impact my style too much.

The pace was good, but it was cold

4km 25mins.

Slightly Chesty Park Run

I've been feeling good in my running.  Today I have a slight fog on the chest.  I'm still interested to see what park run will yield.   On the way to the start I see Peter and Laura and we have a good chat.

I start off and get a feel for my form.  I'm going well, but it's definitely not race pace.  The problem with Bromley Park Run now is the number of people.  At the start everyone goes off too fast and you get stuck in the crowds.  This must impact the final time.

At the finish, I focus on the person behind me and put some time between us with a sprint.

The final time is satisfactory, my 5th fastest ever.  I had been slowed down at the start.  It's been a hard week of training and a couple place it was a little muddy and needed navigating.

I always say this, but if I get the Marathon out of the way I'd like to give this a good crack and get my time down.  I am now starting to understand what kind of sessions I need to be running to push on.

5km 22:31

A fast Leadenhall Loop

I thought I may be tired, but I run one of my favourite runs at a decent pace.  At the Tower I wane slightly and then pick up pace again.

As I get back I reckon it may be a PB on the route.

5km 27"46

Grove Park Fun...again

Sometime today I set my heart on doing this run on my way home.  It's nice doing a short less than 5km blast over some rolling hills.

I think I should be more tired, but I'm feeling good.  The pace holds well.  Maybe I am starting to run into some form.  Just hope it isn't too early in the year.

4.5km 25mins

Fleet Street at Lunch Time

I am feeling a little tired and usually I would go for a 20 minute jog.  However with my Pret and Eat detox I am bringing my lunch to work each days.  This gives me 40minutes to play with and well, it's a shame to waste the opportunity.

I set of down the Southbank towards Hungerford Bridge.  Rather than a gentle jog I settle into a steady pace.  I bound up the stairs to the bridge.  On the other side I can face crossing the busy embankment road.  For a change I decide to head back down the embankment for a change.

It's busy, but enjoyable.  I can usually skip in and out of people but a couple of times I coming grinding to a halt.

The pace was much faster than I expected.  The sun was out, and all in all thoroughly enjoyable.

6km 33 mins

Back from Lewisham on the quick

I need to get some longer runs.  While I love the run back from Grove Park, it is less than 5km.  So tonight I ensure I make the right train for a comfortable run back from Lewisham.

After getting caught at the lights just outside the station (which I always do)  I set into a good pace.  I worry that after a km I am going to blow.  From somewhere I get inspiration and keep the pace going.

Just past the Millwall training ground, the headphones pack up.  Running really kills the headphones.  I buy a pair every couple of months.

A nice, fast run.  You could almost describe it as a tempo run.  Afterwards, I feel fantastic.

8.3km 46:18

Shoreditch Canals

A lunchtime run up to the Canals by Shoreditch is the order of the day.  It's lovely running down the Canals but it takes half the run getting there and back.  The pace is not electric but I'm not suffering.

I reach 19 minutes on the outbound journey and turn back.  With out thinking I run past the bridge where I needed to leave the canals!  I suddenly realise and have to turn back.  At that point I was in a happy, chilled running place.

I get back to the office and really feel that I have got away from the hassles of work.

6.5km 37:40

Quick 2 mile blast

I was planning to run back from Lewisham but I'm busy at work and I want to get back to see the kids.  As I get caught later and later I decide to try and cut the route.  On the train at Cannon Street I think about getting off at Catford to cut the run down.  After some phone Googling I decide to get off at New Beckenham.  This is only 2 miles but I resolve to run it fast.

I'm never sure what to include as a "run" in my diary.  My usual rule of thumb is 4km or more to count as a proper run.  But this feels like a proper run.  After a mile I feel like slowing down or walking.  I overcome the urge and push on again.

3.2km 17 minutes

Slippery Intervals

It's raining, or drizzling to be more accurate.  I'm in a bad mood and think some hard running would do me some good.  I decide to go to Speed Highwalk for some intervals.  This has the advantage of being undercover.  I've had a couple of days off  (Sunday I was shattered from a hard week and Jerry's surprisingly tiring Night Run.  Yesterday I was still a bit achy and busy at work)

The problem soon become apparent, it's a bit slippy.   I'm not all over the place, but I have to concentrate.  This puts a couple of seconds on each rep compared to with what I usually run them.  Still better to be out than not.   In the end I run 15 before heading back.

Intervals 15 by 1 minute with 1 minute recovery.

Another Night Run

Simple premise.  Jerry leads us on a 4 or 5 mile run through the fields and forests of deepest darkest Kent to a Kent Boozer. A quick pint and then 4 or 5 miles back to the start for another couple of pints.

We start of in Shoreham with 13 runners.  At the beginning I start to struggle.  Maybe some of the week's exertions are catching up with me.  I am running towards the back. I gradually move towards the front and then it becomes a little easier.

The nature of the runs in stop/start while people catch-up, we get our bearings or navigate an obstacle such as a river or stile.   I am confident in my fitness and the little breaks allow me to recover.  A good sign of fitness is the ability to recover.

At the pub because of the detox I only drink lemonade.  I decide to ditch the coat for the run back.  About a km into the run back, the coat is back on because of the cold.

Towards the finish some of the back markers start to struggle.  We slow the pace and then walk for a bit before the final jog back into Shoreham.  Importantly we all finish together.

A lovely run, a couple of points where I was chatting away to the group I forgot I was running and was just flowing.

My worry now is that my light is too bright.  With the headband, some of the brightness gets into my eyes.  Maybe I just need a simple running head torch which would also allow me to keep a little of my own night vision.  Though on last week's 3 hour morning run, the dark sections were fine.  I'll see how it goes on future runs.

I had my trail shoes on, a pair of socks and the seal skin socks.  No problems at all, so they should be good for the Moonlight Challenge where I'm pretty sure I will only run 20 miles.

A night run enjoyable as ever.

14.4km 2.5 hours with a 0.5 hour stop in the pub

Barefoot January Park Run

I think about doing this barefoot and then decide against it as I am running Jerry's night run tonight.  In the car-park I can't resist and whip of the shoes and socks.

It's 10c and so not too cold.  The runs starts and in barefoot is hugely enjoyable.  There aren't to many sticks in the depths of winter.  My feet go a little numb, which hurts a little and then they warm up.

The wind down the back-straight it horrendous, and it is like running through treacle.

In the last km I catch up with Rob.  We run together for a bit, and the pace is fast enough to preclude conversation.  Towards the finish I kick and put a gap between us.


5km 23:10

Grove Park recovery run

I've said it before, but I love this run.  Don't know why.  Maybe it is because it is a bit up and down like a roller-coaster   After today's Hare and Hounds I want a nice easy wind-down to my week.

Because I was racing today, I have my Asics Piranhas on, which despite being racing flats are comfier than the finest pair of slippers.

As I reach Bromley North the pace is even picking up.  I see a woman walking along in front of me.  I compute I can squeeze past her.  Suddenly, she swerves across the pavement.  I come thudding to a halt.  She screams as loud as she can, assuming she is going to be attacked.  I back away and she realises it is just me, running.  She apologises, and I zip off before someone gets the wrong end of the stick and beats me up.

The rest of the run is uneventful, but a real joy.

4.5km 30:00

Competitive Hare and Hounds

It's the work's 5 mile time trial.  On a handicap basis I have won the last 3 I have entered.  This is because the time is calculated as (avg(time) + best time) / 2.  I have been getting better recently.  My predicted time is a minute slower than what I am capable of running.

I start off, dressed in full race kit.  I easily catch the runner in front.  But then, the otherside of Westminster Bridge he takes me again.  I follow him round the rest of the run.  The thing I notice is that there are lots of H&H runners around.  The handicap is really doing the business this month.

It becomes clear I am not going to win.  Interestingly in the last mile or so, I feel strong again.  I start to hold and even catch some of the faster runners that have taken me.  Maybe some of those reps are starting to pay dividends.

At the finish there is a lady in front of me.  It is touch and go whether I will catch her.  Suddenly I am aware of a runner in red catching me.  So I push on and on.  I catch and dispatch the lady runner.  I then go into an all out, 100% spring effort but I am beaten by half a meter on the line.  Later I realise that the guy ran it sub-30minutes

The final time was 15 seconds outside my PB, yet I am pretty content with the time.  The course was windy and I have been stacking up the miles.

8.3km 37:40

Leadenhall Loop

I was going to run a loop over Westminster bridge and then I remembered I would  be running this as part of the Hare and Hounds 5 mile time trial tomorrow.  As I dither on a route, I realise my next meeting is looming.  I decide that a quick Leadenhall Loop would suffice.
I start off fast and fade.  Still, good to be running.

5 km 30:00

Longer Intervals

I've sorted out my running style with my barefoot adventures.  I've sorted out my lack of volume by integrating running into my work journey. The next target is intensity.  I need to run harder to improve.  A little bimble along for half an hour doesn't cut the mustard.

At lunch I was planning to bimble along the river in the aquas.  However I so enjoyed last nights intervals I decide to do some more.  I have been running 10 Speed Highwalk intervals previously (for a total run time of 30 minutes, 5 minutes there, 20 minute intervals, 5 minutes back)  With my Pret a Manger/EAT detox I have been bringing my lunch into work giving me an extra 10 minutes of lunchtime running.  I decide to tack on a extra 5 reps for a total run time of 40 minutes.

It has been raining earlier but the intervals can all be run under the cover of the Barbican.   However the service is made up of shiny bricks.  I've not had the problem before even when wet of them being slippy.   Today they do seem slippy, so I am careful.

It's strangely enjoyable and very satisfying.  Once again I can feel the fitness building.  All good stuff

Intervals 15x1 with 1 minute recovery.

Late Evening Intervals

I get home from work early, have dinner and get the kids in bed.  I then have some spare time.  Recently on the Grove Park to Home runs, as I run across Bromley Park (though really in Shortlands)  I have been thinking about how good it would be for intervals.

I put on my shoes and cruise down.  I decide to run 20 intervals, 1 minute on, 1 minute recovery.  It takes me a while to find to good points to run between (I have this cracked on Speed Highwalk) but I find two benches which I can slump on to recover.

And it's good.  I've always avoided intervals as they seem hard work.   But tonight they are fine and can feel them expanding and growing me.

I think I may be coming back to Bromley Park for some more action.  There is also a cracking pair of hills just asking for hill repeats...

Intervals 10x1 minute on with 1 minute recovery in between.

Wapping Canals

Having the laptop means I cannot run to or from work easily.  I was going to run reps on Speed Highwalk but  since I brought my lunch I decided to do a 40 minute run at lunch and try and do the reps tonight in Bromley Park.

I decide to run down the Wapping canals.  Because of some weird leg pain I decide to wear my "running" shoes for a change.  They sit in my locker rarely used but I don't know about getting rid of them.

I set of feeling fine and the streets are busy for a cold, cold day.  As I hit the semi-frozen canals I think I am behind pace.  I usually make the low bridge before turning back.  Today I am a couple of hundred metres short.  I stop for a minute and then head back.

Once I reach Bishopsgate I know it is downhill and easy back to work.  As I arrive back I glance at the watch.  20 minutes out 18:39 on the return.

6.4km 40 minutes

Enjoyable run back from Grove Park

I am currently working from home for the first hour of each day for a week.  This plays havoc with my running as I have to carry the laptop.  I think running with the laptop may do it some damage.  Though it's not my laptop...

Today someone asks me to swap for tomorrow.  This means I can leave the laptop at work and then run home.  Knowing this early in the day, I had brought my lunchtime PE kit back to the office from the gym.

I run down to Cannon Street at a standard pace and get the train to Grove Park. I probably should feel really tired, but the further the run goes on the more I start to enjoy it.  I love this run, I really do.  I don't know why.  The scenery isn't great and it's a little bit hilly.  As I get home I feel great.

A lovely little crafty stolen run, that I wasn't expecting

4.5km 30:00

Lunchtime Recovery Run

Still can feel yesterday's long run so I decide to do a lunchtime recovery run.  It is bitterly cold so I decide to avoid the river.  Instead I head of towards St. Pancras.  I was expecting to actually make it there but as I get near the crowds throng.  I dawdle about and decide to head back as running through the crowds isn't going to work.

Towards the finish, I feel good and so pick up the pace past the earlier tepid-shuffle.

4.5km 27:30

Back to the 3x3 Commons Circular Walk

I've wavered a couple of times about the Moonlight Challenge.  Maybe I will run the full 32 miles...then I change my mind.  Either way, 20 miles or 32 miles I need to get some long runs in.

I get up at 5:30am and head to do the 3 Commons Circular Walk three times.  I did this last year in the run up to the moonlight challenge and it seemed to be good training.  Last year I ran to to the common as well for a full 4 hour run, but today I drive to the start for more like 3 hours of action.

I strap on the light and head off.  The first two laps in darkness the final lap in the light.  Some how after the light came up I manage to pick up the pace.  The first lap is done in 55 minutes, the second lap in 65 minutes.  Half way round the second lap I wonder if I can squeeze it in under 3 hours.  I take a swig of water and take in the morning light.  The pace picks up.  In the end I make it back about 30 seconds under the three hours.  Job done.

The light on its lowest setting was perfect.  The offroad shoes were comfortable enough and I could go a long distance in them.  At the finish I don't feel too bad, mainly dizzy from a lack of food.  I deliberately didn't take any food with me only a small bottle of water.

So what's it to be Mr. Squirrel?  20 or 32

24.16km 2"59"30

Getting back on it

I took a rest day yesterday.  After last weeks appalling Park Run effort this week I am more determined.  I turn up at Norman Park and it is a frosty winter-wonderland.

I start off well and keep going.  After 1.5km there is an opportunity to dump my hat and gloves at a thoughtfully placed basket for this purpose near the finish.  I take the opportunity.  But this is a mistake.

I keep thinking I am going to warm up but my hands get colder and colder.  By the finish I am in agony thinking that I am on the verge of frost bite!

The pace had slowed but it felt so much better than last week.  I look at the time 22"54.  My PB is 21"45, so just over a minute slower is not too bad given the conditions and the fact I did not push all-out.

I am definitely on my way back.

5km 22"54

Getting stronger

I was planning to run home from Herne Hill tonight.  I thought it was 5.5 miles but a last minute check of the map before I left showed me it was 6.5.  I fall back on the run from Lewisham instead.

The thighs are a little bit sore, but I can feel my fitness building.  At some points I start to zip along.  Other parts I tough it out.

I was going to cycle to work tomorrow as I have to bring the laptop home, but maybe a rest day would be better.

8.5km 50"00

Intervals again

Can't put it off any longer, so at lunchtime it is back to Speed Highwalk for some intervals.

I am feeling tired from this weeks return to action.  But when it comes to it I run them diligently.  The funny thing  is that the end suddenly creeps up and before you know it you are running the last interval.

Afterwards I feel great.  I need to run more sessions (Hills/Intervals etc.) to get better

Intervals 10 x 1 minute with 1 minute

Gently back from Grove Park

As I am still getting back in to it, I decide a simple 4.5km back from Grove Park will suffice for tonight.

I do feel a little bit jaded but the worst it does is impact my speed, it's not uncomfortable.

Before I did this route, I never realised how much I would enjoy it.  Now it is one of my favourite routes.

It's a pleasant cruise home and I can feel myself being dragged back to fitness

4.5k 29"23

Leadenhall Loop after Christmas

Soon I will be leaving the City of London and off to the Land of the Docks.  So I need to make the most of those exquisite City of London runs.  Today I decide to do the Leadenhall Loop postponed from yesterday.

I have a new short cut through the foot passages at Blackfriars.  It means not having to wait for traffic lights above ground.  When I get to the bottom of the stairs the underpass is pitch black.  There is a man standing looking confused
"Looks a bit dark" I say
He nods
I continue down the stairs, and can see light at the end of the tunnels.
"It's alright though" I say as I zoom off.

As the run goes on the thighs are a little sore from a couple of heavy days but I get on without.

 Leadenhall Market feels so different this side of Christmas.

In the end, the pace isn't blasting but good to be out and running.

5.5km 31:30

Run back from Lewisham with a good podcast

I was going to run some intervals at lunch, but then I downgraded to a plan to run a gentle 5km.  In the end work gets in the way and I don't get out at lunch.   I am still planning to run half way home tonight.

I cruise down to Cannon Street and only just make the train.  At Lewisham I get out and crack on with it. I am listening to an interesting podcast and the miles slip by.  I get caught and *every* traffic light on the way home

A run at lunch may have completely worn me out.  But, without it, a nice run

8.5km 53:36

Run home from Lewisham

I should be careful to get back into running easily but I can't resist the run home from Lewisham.

The run to Cannon Street is uneventful.  At Lewisham I realise it is going to be a little bit of a struggle but I get on with it.  I am hungry.  I realise that my light lunch is catching up with me.  I stop at a shop and get some Wine Gums and some Lemonade.   This spread out over the journey is enough to see me home.

It was a bit of struggle and not very fast, but it's good being back on it.

8km 50mins

Run half way to work because of the kids jet lag

The kids are still Jet Lagged and have me up before dawn has even thought about cracking.

I breakfast and dress them.  I am done with my duties and head to work.  I get off at Nunhead and run from there.  Nothing too spectacular, just a nice steady plod.

I don't even really pick up the pace in the City, which is unusual.

Enjoyable

7km 45"00

Water Fountain to Water Fountain Plus Run

My wife agrees I can go for a quick half hour run ahead of our delayed second Christmas.  I decide that seeing as I am getting back on it why not do the Water Fountain to Water Fountain run on Hayes Common.  This is a 5km run that I have been doing for as long as I have been running.

I set off and it is not too horrible.  I get to the far point and I don't want to stop as I'm enjoying this.  I risk the wrath of my wife and keep on running up towards Wilberforce.  I run down past the Wilberforce Oak.   If I keep going then I am going to go down a steep, steep hill, which will be a struggle to run back up.  So I keep going,

I reach the bottom of the hill and the half hour ticks up.  I turn and head back.  I run up the hill and back.  As per tradition I touch the two water fountains.

I get back to the car on an almost perfectly on an hour.   When I get home Mrs Squirrel is a little stressed, but I am buzzing from my run and get us back on track.

I've run twice the distance I was planning and loved it.  Maybe my fitness has not been as damaged as I thought.

9km 60mins

Earthquake, Jet Lag Blues Park Run

It all went wrong in NZ.  I was planning to get some serious training in for the Moonlight challenge (32mile ultra) and kick start my sub 3:30 Marathon Training.

The first problem was that all of the trails I had been dreaming of were shut, deemed too dangerous because of falling rocks.  This I may have been able to work around (at serious cost to my sanity).  However a couple of days before Christmas a massive 6.0 Earthquake struck again.  Whilst the damage was limited we continued to experience heavy aftershocks for the rest of our time in NZ.  My wife was too scared to be left in the house alone without the kids.  The upshot of this is 2 weeks without any running.

I have been battling the jet lag since getting back.  Finally today I drag myself to park run.  I don't intend to push hard but how much fitness can I have lost in two weeks.  Lots apparently.

I start off fine but then the pace drops to a sluggish jog.  It's not painful like sometimes, just sluggish.  I struggle round, I even put in a token sprint in the end.  I suspect the time is going to be bad.  And the time is appalling.  My 3rd slowest time ever and that includes the run in a foot of snow!  My instinct is that this is more hit by jet lag than complete loss of fitness.  Interestingly when I weigh myself at home, I have lost 3.5kg in NZ.

In reality, the full Moonlight challenge is not a goer coming to soon on the 5th Febuary.  I will go and maybe do 20miles as part of the Marathon training.  This is disappointing but the Brighton Marathon is my 'A' race for the year.  There is no reason why this and the 3:30 target the should be impacted.

Time to get over this jet lag, knuckle down and get back on track.

5km 26:06