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

Back to the scene

Despite feeling a little tired from last night, I decide to do the run back from Lewisham.  I was going to run through the Beckenham Place Park woods but decided it would be too muddy.  Instead I decide to run back through the golf course and along part of the route that made up the Beckenham Relays last night.

I feel tired on the run but as you become more experienced you are able to flog a dead horse.  The hill up to the finish of the relays I feel like I run at least 3 times slower than last night when my team mates were cheering me home.

I pass the start with the word "START" still chalked on the ground.

The final bit I have to really push myself though in reality stopping isn't an option as I have to get home.

8km 50:40

Beckenham Relays

I'd got the wrong day for this.  I thought it was tomorrow.  If I knew that then I would have not run this morning.  Still it's good to meet up with the rest of the club.  I am put into a team with Peter and Michael.  I am given the glory (last) leg.

Michael complete his lap and passes over to Peter.  I go for 3 wees and a warm up.  Eventually Peter comes back, and I am off.  I keep everything in check and concentrate on running well.

One of our stronger female runners zips past me but then I hold on to her.  I make up some ground on the big hill up to Ravensbourne but on the down hill she edges away out of reach again.

I re-enter the park and John flies past and then gradually, slips away.  I am aware that I need to save something for the finish, so I try and keep the pace steady.  I finally turn into the final hill.  The rest of the club who have completed their legs have positioned themselves all along the finishing straight.  They all cheer as  I run past.  This encourages me to really push myself.  I squeeze out every last bit of effort for the final sprint.

I am bent over double for a couple of minutes trying to recover.  I noticed that Michael had run 17 something, so I would be pleased with something in the 17 range.  In the end it is 17:58.  I look up last years time and it was 18:05.  So I was 7 seconds faster, possibly a little bit disappointing.

A great night and good to spend some social time with the other club members.

4.16km 17:58

Early run between Catford and Lewisham

I had to be in early at work again so I set off from home early.  I get the train to Catford and run to the DLR at Lewisham.  I still feel a little sluggish.  Inconceivably I get lost as I run past the Ladywell Track.  In the end I find my way back on to the main road by the Hospital.

Towards the end I pick up the pace and start to feel like I am running like I can.

3km 18:00

Bad day into fun muddy run

I've had a bad day at work.  Starting off having to be there at 7:00am is not good.  At lunch I get in the lift, go to the canteen, get and sandwich before returning to my desk for more worl.

Despite all this, I get no where near doing what I need to get done.  I am determined to leave at 5:00pm, come what may.  I finally escape at 5:15pm and get the DLR to Lewisham where I plan to run back from.

I run down the main Catford High Street, but it is a slow shuffling tortuous affair.  I eventually get to Beckenham Place Park.  I get to the bank which I usually run up to get on to the railway bridge.  Today I slip and slide on the mud and am defeated.  I go a few metres to the side and there is a set of stairs that I did not know about.

Through the woods it is muddy and slippery.  It's great fun and it takes my mind of the weariness.  I nearly slip over but keep my balance.  With the rain and the spring the smell is amazing of lush undergrowth.

I force myself up the hill in Railway Fields with sheer determination and then continue my shuffle back to my house.

8km 46:10

Early morning Catford to Lewisham Commute

My boss has managed to accidently  revoke the whole team's remote access at work.  It is decided that I am the only person who can get into the office for 7:00am!  I explore the options and decide a train to Catford and then run to Lewisham for the DLR is the best way to go.

Even though it is only 3km I have to push myself to complete the run.  Knowing I have to be at work helps.  I get to the DLR and manage to get a seat.  I feel good for the run.

3km 18:00

First Park Run for a while

I didn't know how I would run at Park Run today.  One thing was for sure, I was going to get wet.  It is peeing down as I head for the start.  Despite the rain, it is not to muddy because of the drought.

I start off well and feel good.  I've been doing a little strength training, and so feel I am holding myself better.  This I maintain until suddenly the 22 minute pacer comes sailing past.  I am convinced I am way ahead of this pace and I am outraged.  How dare he run it so fast?  After this my morale dies and I struggle home.

I have a battle with a female runner down the Norman Park Straight.  Towards the finish I am able to put together a sprint and drop her.  I cross the line and jab the watch.  22:35.  Given how well the first 3/4 went I am disappointed.

Once the run is over and I have a chat with some people from the club, I start to feel better.  By mid-morning I feel terrific for the run.

5km 22:35.

Lunchtime With Matt and Steve again

We did the same route as lunchtime.  Steve pushing off the front, Matt holding the rear.  Towards the end Steve  picks up the pace and so I go with him.

Nice temperature but grey.  Fitness seems to be all the fashion in the new office.

4km 21:00

Canary Wharf to home via the DLR and Grove Park

I love the run back from Grove Park.  I realise that I can catch a Grove Park train at Lewisham.  I get the DLR to Lewisham, jump on the train and run back from Grove Park.

I push the pace and zip along.  I struggle up the church hill but push myself. The weather must be picking up, as when I get home I disintegrate into a sweaty mess.

4.5km 23:45

Intervals by the River

Was raining this morning so decide to slip in a quick run at lunchtime.  Too many long miles will leave me as a one-pace-plodder so I decide to sharpen up with some intervals.

I run down to the Thames Path on the West Side of the Isle of Dogs.  A nice long,wide straight path next to the river.  I bang out 10x1 minute efforts with a minutes recovery.  Nothing spectacular but by the end I can feel the effort

Intervals 10x1 minute with 1minute recovery