3/4 of the way to Hayes and back

After a busy day dragging the kids around London I decide that a run would be good.  Usually I wait until they are in a bed, but I slip out in the hour after their dinner but before bed.  They are all slumped in front of the telly.

I head out towards Hayes.  This route can be hard.  Not sure why, but I manage to bat away some of the darker thoughts.  I need to get back to get the kids in bed so I set a limit of 20 minutes out and then back.  I reach half way down Bourne Vale before turning back.  I've been unfitter but there's definitely some tuning to be done.  It could partially be down to the cold I seem to have.  I'm also still digging for the same level of motivation I had for London last year.  The run was not fast but it was equally not "horrible".  A good in-between goal, ticking-over kind of affair.

As I get back I notice that I have run a pretty almost even split.

4 miles 39:28

Boxing Day Run

After a bit of an excessive Christmas, I was designated driver on Boxing day.  When I get back home, put the kids to bed I do a Beckenham Cinema and Back.  Most places are closed with only the odd reveler out in the couple of open bars and pubs.

I'm not in any sort of form. I'm just easting back into the running habit.  The pace feels slow but I'm not to fussed.  Just running is the victory.

5km 32:30

Lovely 3 common circular walk-run

I had plans for something grander but a bit of a lie in and Christmas preparations to do, left me with less time.  So I jump in the car for some Hayes Common action.  I start off running and it feels fine.  I don't poke the pace to much but I'm not dawdling.  While I'm not fast at the moment I feel technically good.   Each foot steps seems to land in the right place.

Before long I am at the top of Keston and swinging back towards Coney Hall.  I love being on the common.  I was here with my daughters on a Wildlife walk last weekend.  I didn't even bring the phone to listen to music.  I just relax and engage with the surroundings.  I love this kind of running, but towards the business end of road marathon training this isn't necessarily the grinding-mileage that you need.  Still get the marathon out the way and then spend the next few years focussed on this kind of thing,

5miles 48:38

Christmas Greenwich Loop

I need a Christmas run.  Canary Wharf is a bit grim (could put together a cracking one in the city but I digress)  I decide to go over to Greenwich.  I've not been running so my expectations are low.  It's slow at work so I don't need to rush.  I see Martin in the changing rooms.  Then I remember it is Cat and Canary 5 mile time-trial day but I forgot to enter.

I start off easy and settle into an easy, steady pace.  Then hold it.  Even the hill in Greenwich park up to the observatory is not too bad.  The weather is good and it's a joy to be running.

It's not particularly fast but not dispiritingly slow either.  Hopefully I can get some miles in over Christmas before the Marathon assault.

5 miles 49:50

East Side of the Isle of Dogs

I'm out tonight but I decide to fit in a run down the east side of the Isle of Dogs.  It's quite a pleasant one as well.  Round the docks and then down the Thames.  I usually reach the halfway point and turn back.  I'm way ahead of schedule based on previous times I have done this run.

On the way back I pick up the pace further.  A few nights out now which may impact my running...

4km 23:51

Just to get back on it

After the race and the intervals, I have dawdled and drifted.  Tonight I decide to get out and run.  I head down to do the Beckenham Cinema and back route.  I like this route but it's not relaxing as I know the timing and what is fast and what is not.

Nothing spectacular.  I'm 3/4 of the way through when I think about trying to run with my left foot.  Nice to be running.  Nothing special about the performance.  It feels too early to be doing much for the marathon but I want to get fit like I was back in January.

5km 29:46

Surprisingly good intervals

After yesterday's cross country we wound down with some relaxing drinks and by the end of the evening I was quite relaxed.  So come tonights track I'm not expecting much.  I cunningly have a coffee in the car on the way there.

We do the 1 mile tempo and then onto a pyramid session.  We do 1 minute out, the whistle is blown and then we run back.  We then move up through 2 minutes out and back, 4 minutes out and back and the back down again.  I'm surprised out how hard I am able to run.  There is no tiredness in the legs from the run and no real hangover.

I concentrate on running with my left leg as well.  I don't know if it makes me faster but means I am able to count my steps.

Doing a run out and back means that everyone ends up running together at the end.  This makes it a fun, social event with plenty of banter.

Intervals 1x2minutes 1x4minutes 1x8minutes 1x4minutes 1x2minutes

Inter Financial Services Cross Country Champs 2013

I hadn't been running much (okay, at all) in the run-up to this.  The running club party followed by a dose of something that made me want to throw up the main reasons.   Even today I do not feel great.  The other great issue is what footwear.  In the end I decide to go with my recently adjusted trail shoes.

I start off well.  On the climb there is a muddy puddle.  I have shoes and waterproof socks.  I plough through it soaking those around me.  It soon becomes apparent the shoes choice was a good one.  It's not to muddy, but muddy enough to appreciate the extra grip.

The first lap I keep it steady.  Most of the way I am battling with a teeny, tinny female running.  I pass her on the hills, she passes me on the downhills.  I take a few risks on the downhills and by being more fleet-of-foot than some other runners I pass them all for no extra effort.

The other day I noticed that when I run, my left leg seems to be coming along for the ride.  For the want of nothing better to think about, I concentrate on running with my left leg.  This seems to work.  Perhaps something to work on.

As I approach the final couple of hills, I spot Steve B.  I gradually start to catch him.  I hope he doesn't spot me and maybe I can sprint him at the finish.  On the hill he stops.  I pass him and he tells me his Calf has gone.  The last two hills also kill off the strong female runner.  I push down the hill.

In the final straight, I see Martin.  He says
"Come on Andy"
then a few seconds later
"Come on Steve"
I then know he is there.  I dare not turn and look and start running like my life depends on it.

He doesn't catch me.

I nicely paced the race and didn't blow.  So I am slightly disappointed by the time.  2 years a go I had run it 1:49 faster.    Compared to other years, didn't get any where near Charlie.  Maybe it was the illness but it felt like I was running well so surprised

5.8 Miles 45:49

Different Interval Session

I felt up for the track tonight which slightly waned at the start of the intervals.  Tonight, to mix it up Mike gets us running 52 seconds out a turn round and back.  This is good as it gets the group running together and improves the atmosphere.

The first few I struggle.  The plan was to do 16.  We struggle through 8 and then get a lap "rest".  We do 4 more.  The second 4 I do a lot better.  I relax and run faster.  Other people start to fade.  Make no doubt, it was a hard session.  But kind of fun.

12 x 52 second out and backs(1:44 total) with 60 second recovery

Motor time minus trousers

I ran this morning and as I leave work for the DLR to Lewisham I am not feeling particularly special.  At Lewisham I kit up and put on some banging-techno music.  I am minus trousers.  Not literally, but I am able to leave them in my locker at work.  This makes my backpack smaller and lighter.  Perhaps not by much but it feels psychologically easier.

Then I fly.  I think the music helps as I run to the rhythm.  I keep pushing all the way.  The hard bit between Downham and Shortlands I run really fast.

I am on the way back...maybe

5.2 Miles 42.27

Early Doors to Lewisham

After feeling fresher, I decide a double-header for today.  I get up and take it easy to Lewisham.  At first it is hard and then gets easier.  It's cold but good to bag the run

5.2 mile 49:00

Feeling Fresher Beckenham Cinema

I haven't been feeling the running love lately.  I had some dark moments in the Cat and Canary, so I decided to take a couple of days off running.  Today I was thinking about not running.  I didn't take my PE kit to work.  Last night I had an hours kip on the sofa and then went to bed at 9:30pm.  The kids have been ill.

Somehow I decide to do the Beckenham loop.  I'm not sure how it will go.  The first 20metres are great and then it is a bit harder.  Then somewhere about a third of the way in it gets easier.  The techno music helps.

On the way back I power up the hill more than I have done in a while.  I concentrate on running with my left leg as well.  Sometimes I think it comes along for the ride.  In cycling there is an exercise where you ride with one leg at a time to make sure you are balanced.  You can't do that with running.

Eventually I crest the last hill and then bang my way back home.  Definitely a better run.  The time is good as well.  Though when I was the London Marathon Beast I did it two minutes quicker (Though that was an extraordinary day which was one of my best ever runs)

5km 26:08

Cat and Canary

My general lack of form, 16 miles on Wednesday, last night's track session and a bottle of red wine mostly to my self last night all contributed

The first half was hard.  The second half I relaxed a little, realised what a beautiful day it was and then relaxed.  Later on I had some very, very dark thoughts.  Perhaps I was hungry.

Still a couple of minutes (!!!) of where I was during London training.  I wonder if I will ever get back there?

5miles 37:36

Track

Cold, decent number of people there.  I spend most of the time lagging behind the middle paced group.  Still don't think I am running as well as I was.

My main stopwatch has died.  The spare heart rate monitor is appalling to use so no times.

1 mile tempo 400,800,1200,800,400

Evening return run

I feel tired in the afternoon at work but part of that is boredom with work.  I get out at 5:30pm and head for the Greenwich Foot Tunnel.  They are now making progress and on one staircase most of the hoarding is down.

I was planning to run on the outside of Greenwich park on the road that goes up the side.  But even though it is dark the park is still open and traffic is going through.  I decide to gamble and run through it.  It is dark.  Still I am soon out the otherside.  I noticed it closes at 6.  I'm not sure how close to 6 I am.

I run across Blackheath and it is still a bit of a struggle.  Then somewhere, on the far side of Lee it gets easier.   I suspect it is around the magic 45 minutes to and hour mark.  I always find the first part of the run the hardest before it gets easier.  One problem though, I need a wee wee.  Badly.  I don't find anywhere to go.

My usual 5km run back from Grove Park is fun.  By the time I reach Bromley North the pace has picked up and I am really enjoying the run.   Still need a wee wee though.

I manage to hold on until I get home.  The second half of the run was fantastic, though slightly ruined by the need-of-a wee-wee.

A good block of mileage today.  Hopefully will be fresh for intervals tomorrow and 5 mile race on Friday.

14.4km 1:32:17

Some morning action

I want to try and do some part running to work.  It may make the journey easier and it is good to run early.  Today I run to Lewisham.  I logged into work from home early and so there is no rush.

I take it very easy.  It is cold and misty through Beckenham Place Park.  As I get on the far side of Catford it becomes all-so-easy and I resist the temptation to pick up the pace.

I know that I plan to run all the way home tonight so best leave some in the tank. I would like this morning run to be a recovery run.  A zero effort recovery.  It remains to see how much it takes out of me.

The time is surprisingly quick.  I guess it must be downhill this way.  I can't imagine the cut through Beckenham Place Park saved that much time?

8km 47:41

Back from Lewisham getting easier!

I want to try and maybe start getting some early in the day miles in but today it was too rainy.  Tonight it has cleared so I head back from Lewisham.  And it feels easier.  I am not super-fast but then again it does not feel horrible.

I get caught at various traffic lights but considering this, the time is not too bad.

8km 45:00

Berry's Green Circular Walk on Remembrance Day

Lots to do today.  Need to get back and take my two youngest to see the Spitfires at Biggin Hill.  My wife is taking my other daughter to the church.  Long run first though.  I get up at 7 and head to Cudham.

The first hour of the run is hard.  I get on with it.  In Downe I see some lost hikers probably on their Duke of Edinborough.  They are lost. I show them my GPS mapping.  No worse cheating than me telling them where they were

Then gradually, somewhere around the North Downs way, it gets easier.   I stop to take some photos and then I'm in the groove.  Not as fast as January this year but getting better.  Then a problem.  A fallen tree totally blocks the way.  I climb over the fence into a field and around it.   I then bump into a pack of 4 or 5 other runners, some I recognise from local running events.  They follow me for a while and then we separate.

Soon I am on the last walk up the steep slope and gentle road trundle for a few hundred metres.  This whole run feels tough.  I did a few times before starting my serious marathon training and it was probably what got me into shape.

13.5km 1:35:59

Hills after a busy day

Busy day with the Kids.  Swimming, Theatre, Lord Mayors Show, Dinner with Friends.  I get home and head out to do the hills session.  Don't feel like it but do it.

5 minute warm up and then up the hill for around a minute, jog back down.  10 times.  As usual the first few are the hardest.  The last one is always trivial.

When you are fit, properly fit the feeling is fantastic.  As I jog down the hill on my warm down, I have the hint of that feeling.

Hills 5 x 10 1 minute efforts with jog down recovery

Greenwich Loop

It's slow at work so I decide to fit in a run around Greenwich at luchtime.  I see Martin in the changing room but there is no way I will be running at his pace (I later find out he ran for an hour round the Olympic Stadium at top pace)

I can feel last nights good work in the legs so I take it slow.  I have a good podcast.  Up round the hill to the observatory is hard.  As I make it back through the foot tunnel it becomes easier and the last quarter of the run is quite easy, if not particularly fast.

Good to get the run in; it frees up my evening

8km 49:50

Getting Better Intervals

Still on the comeback trail but I'm feeling that I am getting stronger.  Tonight I head to the track feeling stronger and less tired.

There is a larger crowd there and a good atmosphere.  We run a mile and try and predict our pace based on our 5km time.  Rob and Jenny call 22:30.  I call 22:36.  We all finish within seconds of the time.

I run the intervals pretty even with only one lap slightly awry by 4 or so seconds.  Some of the tricks I had come back.  I count my steps, I relax, I work with my form.   As I finished I am pleased with my effort.  I feel like I have worked as hard as I could but the times are also even.

I'm still a long way off, but I'm getting there.

1mile warm up 4x1600m with 90 seconds recovery

1:41,1:43,1:44
1:42,1:44,1:44
1:42,1:46,1:43  
1:42,1:48,1:44

Hitting the connections

The plan was to get the DLR to Lewisham and tempo it back from there.  I get to the DLR and it is broken.  Someone on the line at Canary Wharf.  I am in a rush to get back for Fireworks night at home with the kids.  The Jubilee tube line looks broken as well.  I decide to start running and see what happens.

About 1 miles in, as I run past Mudchute I notice a DLR train running next to me.  Pretty empty.  I sprint to the station and jump on the train.  I then realize I can get a train from Lewisham on the Hayes line.  I sprint and make this.  

I get of at New Beckenham which is only a couple of miles back to home.  The pace is nothing special but this route lets me feel that I have beaten the transport system. 

On Copers Cope road I nearly get run-over by a stupid woman pulling out of her drive while looking at her mobile phone.  I say nearly run-over but I saw her and stopped.  She never saw me.

I loop on to the "back from Beckenham Cinema" route and up the hill.  I still feel that gradually I am on my way back to fitness

5km (split in two ) 29:00

Bogf Standard Back from Lewisham

I was in work early but away at normal time.  Still no excuse not to run back from Lewisham.   I am quite overdressed by my standard.  I having my running jacket on, mainly because I wore it to work.  I'm in the situation where all my shoes, trainers, coats and jumpers have gravitated to work.

I try and do the run as a tempo but gradually the pace slips.  I get caught at lots of traffic lights. 
I did the run, that's about as much as I can say.

5.2 miles 46:57

Monday Hills

A run never happened on Saturday.  Normally Monday is my rest day but I feel like making up the missing day.  A busy day at Chessington World of Adventures means that I don't want to think too hard.  I decide to go and do my local hill reps.

My previous usual side of the road is still blocked by lamp post work.  I go back to the other side.  After a few reps I start to think that this may become the new standard.

The funny thing with the reps is the first few are hard at it seems like it will take for ever to get to ten.  However the last few always fly by.

I finish with the warm down.  I got happier as the run went on.

10x1 minute with 5 min warm up and warm down

3 Commons Circular Walk

It's Sunday, it's meant to be long but in reality by the time I get out it isn't going to be too long.  I'm waiting for my Walshes fell running shoes to arrive but they haven't yet.  It's waterproof socks with my old racing flats.

Initially it feels hard.  I don't have any music or podcast distractions.  Then gradually the effort melts away.  A few times all I can hear and notice is the tap, tap of my footsteps.  As my running experience grows, my form and style had become better.  The engine is still all over the place, bit of a smokey diesel.  Sometimes it is more tuned than other times.   Today the grace is there, perhaps not the engine.

The autumn is beautiful.  I enjoyed this run

8km 51:00

Easy, pleasant Beckenham Cinema

After last nights erratic but hard intervals I needed an easy tonight.  So Beckenham Cinema and back.  A gentle pace, I can't be sure but it seems to be getting easier.  Maybe I am getting fitter?

5km 31:00

Halloween Intervals

Was meant to be going to a kids Halloween party instead of track.  It wasn't so bad as I got out tuesday.  But then it all falls into place and I make the track.

Mike gives me an idea of the times I need to be running.  I go off to fast and blow up.  I don't feel great.  Just tired really.  I drag myself round the rest of the session with the splits all over the place.

Not a particularly smashed session, but at least I finished it and made it here.  Better days to come soon I hope,

Intervals 1 mile tempo, 1200m,1100m,1000m,900m,800m,600m,500m,400m with 90 seconds walk recovery

Tired legs at the club

My wife has a friend round so I get to go to the running club tonight.  I can feel yesterday's run in the legs.  I briefly think about group 6 but decide to go with group 5.

The pace at the start seems fast.  My legs hurt.  I then realize that the pace is fast.  Some of the runners at the back are struggling.  Unfortunately the leaders at the front aren't too concerned with those at the back.  I decide to slow down and run in the middle so those at the back don't get lost.

Around half way we stop.  One of the runners who has moved up a group tries to let it be known that she is struggling with the pace.  This is dismissed in a patronizing way by the front group.  After going out about 30 seconds a mile faster than was stated we then run up a big, big hill.   People at the club wonder why people find it hard to move groups and improve their running.

On form I would find group 5 and the pace easy.  However I am still looking for my running mojo at the moment.  Sometimes their is a lag effect on training where you don't see the results for a few weeks.

6.2 miles53:15

After the storm

There was a big storm overnight.  Trains are chaos in the morning.  I bus to work but resolve to run home.  I get all kitted up and as I leave the building it is hammering down with rain.  I abandon.  I get the DLR to Lewisham.  The trains are chaos.  I decide to get the bus instead.

A short while after waiting at the crowded bus stop I notice the rain has stopped.  I decide to run back from there.  I push it at a tempo effort. It's not raining all I get is wet feet through the "air flow" holes in the bottom of the shoes

 The last couple of miles I push hard and it hurts.  I get back and the time is 45 minutes.  At London Marathon Peak fitness I could run this in 39:35.  Perhaps I went a quicker route I don't know.  I want to get back to that fitness though.

5 miles 45:11

Saturday Night Hills

It's Saturday night but before dinner a time for some hills.  I do the standard 5 minute warmup and then proceed to the hill almost opposite my house.  I decide to run 1 minute up and jog down, 10 times.  I'm not sure how this compares to my usual hill session.  I think maybe they are longer but I do fewer sessions.

As I go to start I can see that the pavement is blocked by the dudes replacing the lampposts.  I have to do it on the other side of the road.   Other than the tricky, slippery acorn patch it's fine.  I am listening to a fascinating podcast. The shorter distance and up the hill allows me to run with better form.  Towards the end I start to enjoy. 

I'm not sure how hard a workout this was, but it was better than staying at home and not running.

35mins 10 x 1 minute hill with jog-down recovery, 5 minute warm-up and cool down.

Easy 5 km around Bromley

I umm and ah about running. I had hills in mind but I am tired from yesterday's efforts, a boring day at work and a bad nights sleep.

I think about not running and then decide to do an easy 5 km.  I head down to Shortlands park and then towards Bromley. I was going to do an out and back but decide to loop up the High Street. This is Billy but I am feeling better now.

The last half mile or so is a bit of a push but I am glad to have got out.

5 km 29:01

Intervals on a beautiful Autumn Evening

A beautiful autumn's evening at the track.  Rob and Jenny are back.  Lee from last week is here again.   It's 3 lots of 1 mile today.  We do the tempo together.  Then on the 1st mile they streak ahead.  Lee is off with them and isn't stuck behind me this week.  I run pretty even 1:45 laps plus or minus a second.

I take a 90 second rest and we are off again.  Rob and Jenny streak off again and I do not see them again.  I am working hard but still manage to rack up the consistent laps.

The final of the 3 sets, Rob and Jenny are blown and I am ahead of them.  I once again run consistently 1:45 laps.  On the 3rd lap I throw in a random 1:49 but the other laps are consistent 1:44-146.  I am having to work harder to achieve these.  At the finish Rob puts in a push and cruises past me on the line.

A good session.  I had to work hard and I could feel the cycle to work and back in the legs.  But I could feel the work making me stronger.  Proud of my consistency.

1mile tempo warm-up, 3 x 1 mile, 90 seconds recovery

To Blackfriars

I fancied the run from Work to Blackfriars.  I love the view there.  As I run I remember that it will be dark when I get there.  The sunset on the way there is beautiful, but I'm in no mood to stop and take a photo as I am running strong.

I have all my coats currently at work, and as I come to leave I realise I have forgotten my trainers.  If I don't pull something out the bag there will be no running today as my wife is out tonight.  I decide to get my trainers from the locker at work.  It's track tomorrow so I can return everything, coats, shoes and trainers to their rightful place.

I do a little bit of crowd surfing through the city.  I love this; it is some of my favourite running.  In the end only a little bit slower than when I did this run before Bournemouth when I was rested and flying.

4miles 33:56

Getting faster

Back from Grove Park tonight.  I've been feeling hungry all day and have a late sushi snack to try and find some energy to run.

I run well, and strong yet I know I'm not as fast as I was in the run up to the London Marathon.  Back then I could run this route in 24:00 minutes.   Today a couple of minutes slower but I feel on the comeback trail.

Glad to get the run in and I am getting back to some regular miles.

5km 25:58

Tired run to Hayes and Back

I go late evening after my late dinner has settled.  I start off fine but then start to struggle.  I run up Hayes High Street and make it about as far as Blackheath and Bromley Harriers before turning back.  I feel like quitting but I can't.

Towards the end I pick up again.  I think I can put some of the lacklustre performance was down to a little bit of sickness I have had.

10km 1:01:

Easy 5km on a Saturday night getting back into it

After a busy family day with the kids and lots of washing up (the dishwasher is broken)  I decide to go out and get in a quick 5km.  I've done lots of runs (not much mileage) but I'm building back the consistency.

I've also gone LCHF.  I've been reading lots about this and am convinced it is the healthy way to be.  I told my wife that I was determined to give it a go and she seemed resigned to the fact.  This was particularly hard when we had fish and chips for tea.  I stuck to the fish liberated from the batter.   However I am starting to feel better for it.  The next couple of weeks should be even more interesting.

I start off slowly and settle in about at the theatre.  On the way out the youngster had not really started gathering for a nights drinking yet.  I swing round the signpost in Beckenham and head back.  Now there are more people arriving.  I start to feel it on the ascent back towards home but my form feels good and I keep going.  Soon I am back.  It's remarkably mild for October.

5km 27:20

Out of gas hills

I biked to work and back and am hungry.  I decide to try and revive my friday night hill session.  The plan is to do 5 minutes warm up, 20 minutes hills and then 5 minutes warm down.

In the end the hunger gets the better of me.  I bail out after 14 minutes of the hills.  I do the 5 minute warm down and then home to relax and eat.

4km Hills 24:00

Back to Track

With apologies to Amy Winehouse and "Rehab" from Back to Track:

#They tried to make me go to the pub but I said 'No, no,no',
Yes, I'm going to track, else when I come back I'll be slow, slow, slow
I need to get a time, at park run that is fine,
They tried to make me go to the pub but I won't go, go, go

I'd rather not booze today
I ain't got many days
Cause there's nothing
There's nothing you can teach me
That I can't learn from Mr. Reeves

I didn't get a lot in class
But I know track will make me fast

The number of people at the track is less than the last time I was here.  And everyone looks fast.  There is one new runner, Lee.  We do the session together.  It is done diligently, evenly and hard.  I'm nowhere as fast as I used to be but hopefully I am on the way back.

1mile tempo, 1x600, 1x1000,1x2000,1x1000,1x6000 with 90 seconds recovery

Autumn Evening run to Beckenham Cinema

I tried to get away from work to make parents evening but the trains are a mess. So after the kids are in bed I am in a bad mood. I am hungry not having had dinner but decide on a run.

I love the autumn and running in autumn even more so.  I put on my flouro jacket and head out. The early run does not have much of an effect. I enjoy the running but still feel a long way short of fitness.  Hopefully now I am on the way back. It seems funny to having just run a marathon but not be in good shape.

I swing round the sign post outside the cinema and head back. Soon I am on the downhill stretch and back  It was good to get another run in. I hope I am on the way back.

5 km 29:05

Around the estate

I'm bored at work so decide another easy run to get me back into the running habit at lunch time.  I decide to go and explore Wood Wharf on the Canary Wharf estate.  This Pontoon like structure is a home to food stalls and occasional exhibitions.  But not in the Autumn it would seem.  

I run across the bridge do a loop and then go and zip around the office blocks until I had run around 20 mins.  Nothing too fast but out there and running.

2 mile 19:10 

Back on it

After a week and a bit off after the marathon I decide to get back on it.  It's never good going back after a bad result like Bournemouth.  I decide nothing to long.  So I get the train to Clock House and run back from there.

And wham, I feel fantastic, light and nimble.  It is more my lungs that hold me back then any physical tiredness.  Good to be back.

2 miles 19:56

Bournemouth Marathon 2013

I didn't really train for this, but I think I have enough guile and residual fitness to get round.  I did 20 miles to Polhill and back and wasn't destroyed and at 9:30 pace.  It's a couple of hour drive down to Bournemouth.  I park up and prepare.  I get someone to take a photo I look fat.  I get someone else to take a photo and I still look fat.  Still I'm not after anything spectacular today.

We start off and I am remarkably disciplined.  I hold a steady pace.  The first mile takes ages to come.  The second and third are equally hard.  By 7 miles I am really struggling.

Then the sun starts to beat down and gradually I am frazzled.  Even before halfway I start a run walk, 9 minutes running 1 minute walking.   This then soon becomes 4 minutes running and 1 minute walking.  This helps.  Around mile 18 I consider DNF'ing but I want the medal.

I start to get really thirsty and at some points I am so sun effected I have to walk for long bursts though this is hard.  Towards the end I manage to do some running but I am absolutely destroyed.  Even though I am thirsty and hot, I can't drink anymore water.

Finally I spy the finish and manage somehow to sprint at full tilt.

I'm glad I hadn't trained too hard for this as even if I was in tip-top shape then I would have still blown-up.  I can't run Marathons in the Direct Bright Sun.  But who knows what Marathon day is going to be like?  I think I will train hard for Brighton and then maybe knock the marathons on the head.  To much work for too uncertain an outcome.

26.2 Miles 4:38:58

Blasting through the city

I always run better with motivation. In a race I am always faster.  That isn't true for everyone.  I know some runners who run at the same pace in training as a race.  Today I decide to run to Blackfriars via Cable Street.  I look forward to the view at the new Blackfriars Station.

I set of at a decent pace.  Then as I come into the city I start to fly.  I zip in and out of the crowds, absolutely on fire.  Every move, every swerve, hop and skip beautifully executed.  I love running threw crowds.  It is like extreme running.

The city is more interesting than Canary Wharf.  Soon I am at the Station and the view is glorious.  Really glorious.

4 miles 33:25

Guilt gets the better of me

I was going to get up early and do a quick hour round the common.  A few beers the night before stops the early outing.  So instead I go mid-morning.  I set off on the 3 commons circular walk. 

Then I feel guilty.  It is beautiful on the common, but I should be spending time with the kids.  I decide to cut it short and head back.  I only run just over 20 minutes. 

I head home and get my 2 daughters.  We go back to the common and go hunting for cool mushrooms to take photos off.

No amount of running now will improve my marathon for the better  Good to get a little run in.

22:00 4km

Round Millwall Dock

It's Matt's leaving drinks tonight.  I decide a quick 4 or 5k at lunch.  I somehow fall into running round the Millwall Docks.  It's hard, but I've been there, done that with hard before.  Then I remember the last time I probably run this route was with Matt.  A freudian slip perhaps?

Still good to get the run in   And so to beer...

4km 25:00

Back from Elmstead Woods

A new route that I don't think I have run before. One stop past Grove Park.  I was thinking about running back from Crystal Palace.  That starts as a big downhill.  This run start as a little downhill and into a big uphill.

I try to avoid crossing the road and end up running on the verge.  Eventually I get across the road.  The pace is pretty slow, but it is interesting running through Bromley North. 

Then it is down through Shortlands Park (as I shall call it) and a big puff up the hill.

4.5km 26:33

Eltham and back via Petts Wood

Didn't want to run tonight.  Had to run tonight.  My last longish run before the marathon.  Last week was the long, long run.  Tonight about 15 miles, enough to work me but not too far to tire me out.

The original plan is to run out to Woolwich common and back.  I head out through Grove Park.  It is a little on the lively side.  I run through Mottingham and on towards Eltham.  At Eltham I stop and get a drink.  I decide to do a big loop through Chislehurst instead.  At Chislehurst I decide to extend it on to Petts Wood.

At Petts Wood I realise that the run back should get me back right on about 15miles and 2 1/2 hours (The goal time/distance)

All night the pace was not electric but my form is good.  I can definitely run a marathon in this shape though not a PB.  Still feel a bit tubby and out of shape from too much partying.

I can't really taper as I have not be training hard enough to taper.  Just a few regular quick blasts I think.

15 miles 2:32:00.

Beckenham Cinema and Back

Was not feeling it again today.  Probably the weekend-beer disease.  After the kids are in bed I get some things on E-bay I have been meaning to do for months, nay years.  This inspires me so I decide to get out there just to get *some* running in.

Out to Beckenham Cinema and back.  It doesn't feel too bad and I trundle along.  I never really get moving properly though.  The time is pretty slow.  In the week or so before London, I did the same route 8 minutes quicker (and wasn't really trying)

Still got out there and did it.  Trying to get back into the habit of consistent running.  Which is good, given that I am running a marathon in 2 weeks.

5km 32:11

A drink in the Last Chance Saloon

The marathon training has not gone well.  I'd like to say it was due to the summer heat but in reality it has been more a victim of too much boozing.  The long run and the weekend was skipped due to a hangover.  I still felt rotten on Monday.  My final hope of getting a decent long run in before the Marathon was tonight.

During the day I toy with various 20 mile routes.  In the end I settle on Pollhill Garden Centre and back.  I am tired when I get back from work.  I put the kids in bed and head out.  My body is grumbly and I don't fancy it.  Yet the further from home I get the more resigned I become to my fate and the less likely I am to turn back early.  About 7 miles in I stop at a petrol station and refuel.  I run the last 3 miles up to Pollhill.

I stop and turn back.  My spirits are picking up.  I stop at another petrol station on the way back for another drink and some sweets.  And then it happens.   I start to pick up speed.  I get faster and faster.  The final 6 miles I absolutely hammer.  I am running as fast as I can move my legs and yet I do not tire.  My technique feels smooth and graceful.  It feels like I could not run a standard mile as fast as this.

Through Bromley there are various drunks and tourists milling about.  I fly through them like an express train, onwards.  I push all the way back home.

I don't know where it came from but I quite enjoyed it.

20 miles 3:15:00

Greenwich Loop and then Feel Good

I am planning the final big long run tomorrow.  After a couple of days off I need to keep running though.  I can't face a run after work today so I decide to go at lunchtime.  The Greenwich Loop is the aim.

I put on a good podcast about the internet, (metaphorically) sit back and run.  My form feels good but I'm just not running as fast as I was when I was London Marathon fit.  Still it's a lovely run and Greenwich Park is as beautiful as ever.

I didn't push too hard, but I noticed that at the start of the year I did it 7 minutes quicker...

When I've finished I feel great though...

8km 48:56

Wet, Wet, Wet

I look at the rainfall radar and I reckon I can squeeze in a quick half hour at lunch before it rains.  I head out for a gentle run down the river towards Wapping.  At the far point it starts raining.  Raining really hard.  I dart into a bandstand but I don't think it is a shower.  I wait 5 minutes and then go and get thoroughly soaked.

The running was fine, the wet not so.  As I walk into my building I see someone I know.  My hair is dripping and my T-Shirt stuck to me.

"I think it is raining out there", I say
They nod, understanding

4km 25:00

Back from Crystal Palace

After yesterday's efforts I have slightly sore thighs.  I still fancy a recovery run.  At Canada Water a Crystal Palace Train turns up after 3 mins.  I jump on it.

I run through the park, enjoying the last of the summer light.  The clocks will soon go back.  The run is fine but the thighs let me know they are there.

An enjoyable run and probably better to have run than not as part of the recovery.

6km 33:59

Battersea IAA 10k Event

 I can't remember what IAA stands for but it is basically a 10km championship for various financial institutions running clubs.  Last year I had set my 10k PB here and had absolutely flogged myself round.  Early in the season I had been running lightning fast 5ks but recently my form has dipped under an avalanche of holiday and beer.

My goal was to go faster than last year.  There is little ceremony at the start and we are off.  After about 200m my shoe lace comes undone.  So I stop to tie it up.  It means running through some back markers.  The first small lap round Battersea Park is not to bad.  Then the big lap, across the Thames and down the embankment.  The whole time I am reeling in people who have set off to faster.  My form feels good.

Before long I am on the final small lap.  It is always so much more enjoyable when you do not set off too fast.  I think a good time is on the cards.  I keep pushing all the way, running well.

I cross the line and poke the watch.  Now I am confused.  I can't remember exactly what my time was last year.  It was about this time.  Then it dawns on me that if I have beat last years time, then it is a 10k PB.  It is not until I am on the train home when I lookup my time I realise I beat last years time.  It's great to run a 10k PB.

I'm not in form.  I'd love to get in real shape (I should be now really given I am running a marathon...) and see what I could do.

10k 46:25 PB

All good again

England are playing in a big football match tonight so I will require beer.  I also want to do a little run.  Nothing too taxing as I have a 10km race tomorrow.  Though my current form and beer probably prevents the chance of a decent time.  Don't want to embarrass myself though.

I decide to do a quick blast back from Grove Park via the Off License.  I come out the station and bang! I am off, zipping in and out of the crowd.  I feel fantastic.  I try and slow down remembering that I am racing tomorrow.  But I feel great, I am running strong and it seems fast.

I do control myself but soon I turn off the usual route towards the beer.  It's hard to judge the time but it felt good.  I don't know how I can feel so bad one day and then next day top-of-the world.

With a heavy load of beer I run back up the hill to my house.  Even then this feels quite good.

4.5km 25:00.

Bright light of Croydon but then too tired

I've got four weeks before the Bournemouth Marathon.  Training has been woeful.  Too hard with the heat and holidays.  I start to wonder how I am going to get round.  I decide that if I pull off a 15 miler tonight, a long 20 miler at the weekend and then another 15 miles that should be enough.

So after the kids are in bed I summon up the motivation to get out.  I head out towards to Croydon.  The pace though drags.  I am struggling with 10 minute miles.  In the end I turn off the pace display and look at the distance.  I reach the far point and it is only 6.5 miles.  I loop back via Adiscombe.

It is not helped by the fact I know I have a 10k race on Wednesday.  I don't want to turn up and embarrass myself.  I feel hungry.  I consume the gel I had brought with me and this does perk me up.  Not enough to want to keep running.  I don't really fancy a late night either.

I run down the hill with about 11.5 miles done.  Ho-hum.  Pace is about 10 min/mile.  This years London Marathon training seems a long way away.

11.5 miles 1:53:57

Back from Lewisham

Tonights run varied as the day went on.  It swung between not at all, all the way home from work, just back from Penge and finally settled on back from Lewisham.

It still summer hot even though autumn can be heard coming up the path.  I settle in and run.  I listen to a new album on the IPod.  I pick the pace up a little towards the end.  Feel like I am cruising a few weeks after a marathon rather than building up to a few weeks before a marathon.  I'll get round but not sure why I feel so out-of-sorts at the moment

8km 46:47

Beckenham Assembly League at the end of Summer

I was going to jump in the car and do the run at 7:15.  Two problems.  1. My wife has the car 2. It seems to start at 7:00 and it is 6:36.  I get changed and run hard the mile or so to get there.  It looks like the run is not going to start on time.  I stand in the club house, sweating every where.

Eventually we line up.  I don't go off too fast.  As usual I pass plenty on the big hill, and get passed by many on the way down.  I get passed by man who appears to be wearing his pants.  I decide I do not want to be beaten by him.  Just past Mcdonald's I see Jenny.  It is like a repeat of the track as I follow her round for a while.  She seems to be struggling and I pass.

I'm running hard but it is not too bad.  On the final hill through the park I pass a number of people.  I sprint past a couple of more in the final straight.

I cross the line and then collapse in a pool of sweat.  Supposedly it is 28 celsius.  I look at the time, not bad for a 5km.  But it is not 5km, more like 3 miles.  Good to be back and racing.

I then have to run the mile or so back to get back to see the kids at bed time.

3miles 21:52

Back from Grove Park to regain some normality

I'm still not in a good-way after the stag weekend.  Just too much and haven't run at all this week.  I need something to perk me up.  So I decide on one of my favourite runs back from Grove Park.

It's meant to be 28 Celsius but it doesn't feel that hot.  I settle in and run.  I'm not running particular fast but then I wasn't really trying.  I want to get back in the saddle and running (If that is not a contradiction)

With some good house music I am soon home and feeling better having run.

4.5km 28:23

Long run round historic Hartlepool

Another hard days drink the day before but I have an urge to run.  I decide to run to the lifeboat station I can see on the map.  I run there which involves going on a different beach.

I'm fascinated by the headland and the part of town over on the other side of the docks.  I don't know how far it is but I decide to run there.  There's lots of industrial heritage which I stop and look at.  In the old town I see a road that interests me, so I run up it.  At the top is a beautiful beach and a way to run round the headland.

It's lovely running by the sea.  There's also a heritage trail on my route through the town which I stop and examine.  I run for a bit and then stop to look at stuff.  It is this that probably allows me to easily run for that long.  Another truly wonderful run

1:19:55 8 miles

On the Beach in Hartlepool

I'm in Hartlepool on my brothers stag party.  For some reason I brought my running shoes.  After a very heavy days drinking, I get up and go for a run.  Round the marina and then down the beach.  I'm probably still a bit tipsy from the night before.

I stop on the beach to skim some stones but it is a beautiful run.  And I feel great for doing it (even if not great in other ways)  A good way to explore the town.

7km 45:00

Back from Lewisham

Still with a certain amount of lethargy I run home from Lewisham.  I decide not to go through the park as it will probably be muddy from the rain we had enjoyed while camping at the weekend.

As I run through the high street in Catford, a large gentleman steps out in front of me.  I'm travelling at a fair lick, somehow I skip past him.  I hurdle the road works by Catford Theatre.  Perhaps a little bit of the sluggishness is starting to go away.  My legs still don't feel 100%.

Soon I am in Shortlands and on the final stretch home.  I'll get round the Marathon in Bournemouth, probably under 4 hours.  Maybe try and pull something out the bag for Brighton in the spring.

8km 45:10

Back from camping run to keep ticking over

After a couple of days onerous camping, I get back home.  Everything has been unpacked and sorted.  However I need to keep the miles ticking over to even get round the marathon(I have long since given up on a time).

I get out with the kids in bed, just as dark starts to settle in.  Up the steep hill to Bromley North, down the high street and round Westmoreland road.  Not until the notoriously speedy bit between Westmoreland Road and Shortlands Road did I pick up speed (I have run fast down here after 20+ miles before....)

Good to get out, still worried about the lack of miles ahead of the marathon.....

5.5k m 31:16

19 miles long run up a big hill in the heat and with a slight hangover

I need to get some long runs in if I am to do this marathon.  But my life is hectic.  I was out last night and probably had 9 pints and a curry.  Tomorrow is going to be rainy and I never very good in the morning.  I had a few pints after work.  I think about abandoning the marathon.  Then from somewhere I find the motivation.

A couple of running podcasts and I set out just before 9 O'clock pm.  It's hot and humid and dark.  I crawl up towards the top of Westerham Hill.  To be honest I am done before the start of Biggin Hill airport but I keep on going, pushing myself.  I stop and get a drink and some wine gums from the petrol station.  I save half the drink for the route back when the petrol station will be closed.  I hide the bottle.

Towards the top of Westerham Hill it is dark with no street lighting in places.  Cars put their headlights on beam and dazzle me.  Eventually I reach the high point, turn round and head back.  Even though it is mainly downhill from here it is going to be a struggle.  There's not an easy quit option though.  I deliberately left my oyster card behind.  I have money but the bus will be hassle.  So I keep plodding.

Eventually I am home and it is almost half-past midnight.  I have a few drinks, shower and bed.

When I did this route as my final long training run for the London Marathon, I went a little bit further.  I did this half an hour quicker.  I guess it was not as hot, I was better trained and probably not slightly hungover.  I did enough tonight to prove that I'll get round the marathon.

19 miles  3:27:28

Opposite the O2

I am out partying later but decide to squeeze in a quick lunchtime blast.  It's raining but I decide to man-up and get on with it.

Over to the other side of the dock down the Thames opposite the O2.  I reach the turn around point quicker than when I usually run this route which is a bit of a surprise.

Wet but glad to get the run in.  Beer now.

5km 25:30

A sharpener

Down the park for 8 x 1:30 and then back.  In the twighlight, later in the dark.  I was feeling sluggish, but at the end I am running strong.

The perfect session to sharpen me up.  The running equivalent of a stiff drink.

8x1:30 with 1:30 recovery

Moon and stars

I'm working to get my running mojo back.  I've even contemplated pulling out of the Bournemouth Marathon.  Tonight I had to go for a quick beer after work.  My wife is out running so I toy with the idea of some intervals down the park to sharpen me up and wake me up from my malaise.

When my wife returns I decide to head towards Beckenham instead.  It is a clear night.  First I notice the stars and then the bright full moon.

At Beckenham Cinema I decide to turn it into a loop.  It's been hard and I've plodded.  Gradually on the way home I relax.  I start to just run without overthinking it.

I'm soon home and all the better for the run.

5.5km 33:20

Back from Lewisham

I'm trying to get back into the running habit.  I've still some disruption to my running plans coming up including a weekend camping and two stag dos (One evening, one for 4 days...)

I run back from Lewisham.  It is a bit of a struggle but I've known worse.  I fly through the woods without ever hitting anything near graceful or elegant.

I power up the hill.  I scare a crow at the top of my road and if flies into someones house window!

5miles 47:15

Back on it

I didn't run much on holiday, just too tired and relaxed.  I've treated it a bit like I have been injured for a couple of weeks.  I don't think I am going to run a PB at Bournemouth Marathon but I want to get round.

Tonight I decide an hour to get back on it.  I head towards Petts Wood.  After an hour I turn round and head for home.

Nothing spectacular.  The knees were a bit grumbly as well.  Getting back on it though.

10km 1:00:50

Quick Blast on Holiday

I wasn't in the mood to run. I wasn't even inspired by Mo Farah's performance in the world championship 10km. A strong coffee later and I am ready to run. But I don't fancy hills.  Hard when you are in St. Ives. 

I decide to run to the beach, slip my shoes and run up and down the beach a few times. I get to the beach and it is high tide. The waves are proper dumpers on the high part of the beach. I run a little way down the coastal path before hitting a big hill. I turn and head back.

Through town I flow. I zip and flick through the crowd before once again powering up the hill. A short run but a little bit fartlek.

4km 20:41

Levant Church

I'm aware I should be running as we'll as relaxing on holiday. I've been in the surf all day with the kids.  Tonight I head down the coast in the opposite way.

I blast through town and down towards Carbis Bay. The plan is to run 30 mins and 30 mins back. Hopefully before it gets too dark though I have my torch. 

After a while I see a sign to Leland Church.  it will take me past the half hour to make it there but I decide to push on. Up and down steep steps, through huge sand dunes and stretches of sands all the time the sea relentlessly roaring below me.  Eventually I reach the granite classically Cornish building but still with a gothic feel.  I turn and head back.

I see a Cornish looking gentleman walking his dog:
"nice easy run I said to my self"
I say to him.
"they haven't locked you all up yet then?"
(Implying that I am mad)

Later darkness sets in.  I turn thee torch on. I still manage a wrong turn and head down some steep steps. At the bottom, on the eastern jaw of the bay, is an old gun emplacement with a chair in the middle. I stop and admire before correcting my mistake. 

Soon I return to St. Ives.  I power up the hill back to the cottage. An amazing run.

8 miles 1:32:29

Wonderful Sunset Run

I'm on holiday in St Ives Cornwall. I decide to run town the coastal path.  First kids have to be dispatched to bed. I realise that a long run may end in the dark so I charge the torch.  I also download the OS map to my phone.

I run round the harbour and then up to the chapel on the island.  I run across the back of the beach before reaching the coastal path in earnest.  Then it is beautiful.  Reminiscent of Godley Head in NZ and some of the runs I have done there.

I try and diligently follow the cliff but it is not easy and it is not sign posted clearly. I become aware that I am running inland and possibly back on myself. I resort to the GPS and OS map.  I then run an insane route through hedgerows and over granite stiles (all on genuine footpaths) to get back to the coastal cliff route.  Gradually I notice that the sun is setting.  I don't think I have ever seen the sun set properly. I have had chances but not taken them. So I stop and watch the sunset.  It disrupts the run, but, hey.  

The rest of the run I flow through the tricky technical path. By the time I return to the harbour I am buzzing.  The harbour is now also buzzing with tourists. Well, there's nothing I like more than a bit of crowd surfing. I flow through the masses and then hammer along the quay side. I power up the steep hill to the cottage.

One of my best runs ever.

8 miles 1:48:00

Not as far as planned

I was going to run a loop around Greenwich Observatory at lunch today.  But I have a weird pain in my ribs.  After a few minutes running I decide to cut it short.  I feel tired and am not running strong.  It's probably last nights exertions at the track in the heat.

I run round Millwall dock.  Sometimes running makes aches and pains go away.  Sometimes they make it worse.  Sometimes they have no effect.  Today?  No effect.

4.5km 26:00

Hot intervals

It's the hottest day of the year.  32c or so. I've been in an air-conditioned office all day.  Tonight it is 1mile, 2x800, 4x400, 8x200.  I don't feel great but I get on and do it.

The aim is to run even splits.  This is helped if you have even rest breaks.  They are meant to be 90 seconds.  I time the breaks and try keep the rest of group from going to soon or taking too much rest.

After a while I'm in interval mode and crank them out.  The best bit is the 8x200.  We all take a turn leading.  Virtually everyone zooms off and finishes first when they lead and are being hunted down.

Then before I realise we have done the last one.  I feel like I could do some more, but it I feel fantastic.  I've run the splits pretty even.  One 400m I smashed and one 200m.  The rest I maintained my discipline.

A good session, where I could feel myself growing.

1mile, 2x800 (90sec rest), 4x400 (90sec rest), 8x200 (60sec rest)

A slow trundle back from Penge West

After yesterday's efforts I decide that a little recovery run is probably in order.  I go to Canada Water and get the train to Penge West.  I jog slowly down the hill to Beckenham and then slowly up to my house.

I could feel yesterday but no way was I going to bail.  Slow steady progress.  I feel the pounds are starting to come back on though.  Perhaps I need to watch my diet a little more.

5km 31:00

Big Bonk

I was away at the weekend so had to get my long run in today.  I decide to take a long route home from work.  I decide to run from Canary Wharf, down to London Bridge and then one of my old cycling routes home.

At first I am fine running really well and then suddenly at Tower Bridge, I bonk.  Really badly.  I soldier on to London Bridge as I have no ready cash.  I wander round the station currently under reconstruction.  I find a WH Smiths, buy some Lucozade, a Picnic and some jelly sweets for later.  I chug the Lucozade back and wolf the Picnic.  I then resume absolutely fine.  I stop further down Tooley street to get some more money in case I need further pick-ups. don't need to flog myself too hard.

The rest of the run is fine.  The schedule said 15 miles, but this is a tough route with lots of hills and I am running with a backpack.  A few aches and pains but

Feel like I am starting to make traction on the Marathon training.

14 miles 2:18:14

3 commons circular walk run, backwards

I'm still a bit drained from a hard weekends camping.  One or two (cough) beers and shifting kids and stuff around.  I still decide to go for a run tonight once the kids are tucked up earlier than usual.

I decide to run the three commons route backwards.  I know it well enough not to get lost.  I set off and it's not to bad.  As the run goes on my form feels stronger.  This then makes the running more fun.  When I thought about the run, I couldn't really think where the climbs would be.  As I hit them they seem so obvious.  Though before long I am at the top of Keston.  I turn and zip back loving every minute with good form.

Running it backward makes me realise that I have gone wrong in a few places (The reverse route is also signed)  Towards the end I go completely wrong but I do know where I am.

A beautiful evening, at the start the last few rays of sun.  It rained last night and has been hot today.  This makes it all the more beautifu.

6 miles 53:00

Kent Run

We are going camping down in Kent.  I  am at work so I will get the train down there and meet them.  Goudhurst where we are going does not have a station.  The nearest is 6 miles away in Marden.  I can feel a run coming on.

And it is a beautiful run.  All the best that Kent has to offer.   Oast houses, Orchards, Beautiful Pubs.  There's also hills but they don't trouble me too much.  In fact the hardest thing is the lack of pavement and having to watch the traffic.

Sooner than I expected I am at the camp site.  I run to where my wife, children and friends have just arrived.  I'm in a good mood, I love camping and what a great run.

6 miles 60:00.

Good track session

A few nights good sleep and a bonus rest day.  I have a strong cup of coffee, some sweeties and head to the track.  Mike is back tonight and so the session has more focus.

I run diligently.  And importantly have a consistent 90 second rest.   We do 1 mile and I run even laps.  We then do 4x800 m with 90 second rest.  I run remarkably consistent.

The 4x400m are a bit more ragged but I feel the burn  and I know it is making me faster.

A good session.

Intervals, 1mile, 4x800, 4x400 with 90s second rest.

Tired recovery run

I decided a nice recovery run today.  The plan was to get away from work at 5 at then maybe take the kids to the park.  Instead I leave work late.  I decide to run still.  Though on the train, I start to feel tired and I am standing for most of the journey.  As I disembark the train it starts to rain.  The big heavy drops that can proceed a cloud burst.  The bus is tempting.  But I resist.

It is hard.  I am struggling to put one foot in front of another.  As I approach Beckenham I decide to go and get the bus.  However I have missed the bus.  So I have to run.

A few times I stop and walk.  It is hot and I am tired and grumpy.  Early night tonight.  Maybe another restd day tomorrow.

4km 31:08:

A key moment

I've felt tired.  It has been extremely hot.  I couldn't do my long run yesterday.  I have a terrible nights sleep, woken up many times in the night.by the baby.  I have a bad day at work.  Somewhere during a boring meeting overlooking the Thames I decide to run home.  Then work gets worse and I am stuck there.

At home the kids go to bed surprisingly easily So I head out to do my 14 miles.  It is still very, very hot.  I decide to run to Hayes and back, and then Hayes and back.  I can stop for a drink at home half way.

I start of and it is hard.  I complete the first lap, stop have a drink.  The minute or so rest I have perks me up and I head off again.  And then suddenly perhaps with 4 miles to go it happens.  I realise that I have done the run.  I've still 4 miles to run but I'm not going to bail out.  The hard part was getting here and I'm not going to bail out now.  Then I fly.  I really run smoothly but hard, flowing and fast.  It's hot and I can feel the salt building up on my lips.  Eventually I yield.  The last half a mile is a bit slower, perhaps the miles or the heat.  But the fast bit?  That felt gooooooood.

I had to do this run to get my Marathon training on track.  Job done.

14 miles 2:14:00

Park run training

It's been hot so my wife does not want to do Park Run.  I however have had a few relaxing drinks the night before so am not really tip-top.  I can also still feel Thursday in my legs.  I still go though.

It's not as hot as it has been but definitely still summer.  I decide to cruise the first 3km and then smash the last 2km.  Running the first 3km is fun. At the start people go rushing off.  I know I will be seeing them again soon.  Running within myself is nice compare to the usual race flogging.  Though it is still hot to be running.

I reach the far end of the park and pick up the pace.  I then start to reel in lots of runners in front of me.

In the finishing straight someone tries to outsprint me, but I am having none of it.  The time, considering I took the first 3km easy isn't too bad.

5km 22:15

Hottish Intervals for a busy man

Three things to do tonight.  My mate Doug's leaving do.  My baby-girls second birthday.   Track.

3 beers at Doug's.  Leg-it across Canary Wharf.  Tube, Train, Train, run home.  Birthday Cake, Relaxing.  Then track.

1 mile, then 6x800.  There's someone there who is half-arsed.  Which is fine.  But not when it drags the group down.  And they do.  Here's the thing, the rest between each rep is important.  Too long and you are wasting effort.  The hard part was getting there for track tonight.Now I am here I want to give it my best.  The group dynamic is important to push on.

I think some people get the vibe and run hard.  I know that I'm never going to be running at the Olympics.  But I want to do as good as I can else we might as well go and do something else.

Some of us push on, some toy around. I take pride in running even- intervals.  At the end I am exhausted but feel good.  Tonight I got stronger.

1 mile followed by 6 x 800

Hot late 10km

It is a heat wave at the moment.  Around 30 celsius during the day.  Even though I feel tired, I man-up and head out to do the 10k to Hayes and back.

At first it is hard.  I still feel viral and tired.  But I keep on.  Gradually on the way back things pick up.  As I get older and more experienced I am able to keep on going through the hard bits until the clouds disperse and the sun comes out again.

In the end a solid 10km and when I get back, despite wearing my running vest I disappear into a pool of sweat.

10km 53:37

A stolen 20 minutes

My plan was to start Marathon training this weekend.   However a combination of the heat, boozing, tiredness and illness conspired against me.  The plan was 13miles.  Tonight I planned to do it late, but then work conspired against me.

I am running a 12 week plan this time, after think 16 weeks was too long and left me stale for London.  When I look at the plan at work, I realise that 12 weeks would be from next weekend.  So I have some more breathing space.

As I sit waiting for dinner, late because I only left work at 8:30, I realise I have 25 minutes.  I am in shorts and a T-Shirt because of the heat.  Why not go for quick run?  So I do.  I run 10 minutes out to the petrol station and then turn back.   My form feels good.  The reduced mileage has probably allowed me to recover a bit.  On the way back I really pick the speed up and I feel like I am running well.

It's hot though.  Marathon Training through the heat should be interesting.

2miles 18:30

Corporate Challenged

It's the Corporate Challenge, a 5.6km run at work which most people in the office do.  As the resident office "runner" I have to be seen to do well.  One year when I was less fit I did 46 minutes.  This year I am targetting 23 minutes.  It may be possible based on some of my recent 5km performances.  Though recently I have been a bit sporadic with my running due to injury.  Oh, and it is very hot.

I line up at the front of my pen.  I get a good start and run evenly.  I am not suffering too much and crack on.  My form is good and the crowds are not too bad.  I think towards the end I am going to really open up.  Just past the 4km mark I start to push on.  The last 600m I do keep pushing.  I don't feel too hot and I am running hard.

I cross the line and look at the watch.  24:42.  Hmmmm.  Only 12 seconds faster than last year.  That would be around a 21:45 5km which is where I was running last year.  These days I can manage a 20:30 5km.  So disappointing.  I beat all my colleague comfortably apart from one of the grads who did 23:13 (a cracking timme).  Thought if I had hit the 23 target..Though this was always a stretch goal.   So a bit of a disappointment.  So what went wrong?  At the end I was as fresh as daisy, so maybe I did not push on enough.  Perhaps it was the heat and my body would not let me push through the heat.  I was thirsty at the start and didn't sweat much during the race.  Still I like failure and disappointment these days, it allows me to come back harder.

Still I am one of the first back to the tent and then drink a *lot* of wine and beer

5.6km 24:42

Intervals on a Warm Evening as a bit of a sharpener

Despite running at lunchtime, I want to sharpen myself up before Wednesday and the Corporate Challenge.  The plan is to go and do my roughly 400m repeats.  It is hot, so I take a bottle of drink.

I jog down.  I feel full of my dinner I had when I first got home.  Still, I crack on with it.  Then I start to feel better.  By the end my running form feels tight and focussed.  I feel I am leading more with my knees and not over striding.  My footfall then feels tidier and lighter.

A short fast-blast tomorrow and off you go.

Intervals 4x1:20 with 1 minute recovery

Gentle lunchtime run

I really want to get back into the running after some niggly injuries and a few boozy days.  Today I get out at lunch.  It is one of the hottest days of the year.  When I get down to my locker I realise I have no shorts, only my winter running tights.  I decide to go anyway.

I head out towards Wapping, planning to take it easy.  But I am running free and easy with good form.  After a little while I turn back.  It would appear that a some of my time off has acted like a taper.  I am feeling good now for the Corporate Challenge for Wednesday

As I walk back into the building the security guards stares at my tights.

3.5km 20:00

A bit of international coaching

The running club has organised an international-level coach to come and speak to us.  At the last minute I hear that there is going to be a practical element to it.

The session is 6x3mins alternating between below threshold and above threshold.  I never really understood the threshold thing, but now I think I get it a bit better.  The coach gradually ratchets up the pressure.  One odd reps (1,3,5) we run at our half-marathon pace (below threshold).  On even laps we run above our threshold (5km pace)  We run round the field.  On the slow laps we should go less further than the fast laps. Simple.  But good.

A really good learning evening with a better idea of how to get faster.

Intervals 6x3 mins, alternating between half-marathon and 5km race pace

Taking it easy

Going to the track when hungover was a mistake.  I strained my calf muscle probably doing the 200m repeats.  So I have had the week off.  I'm maybe learning to be more patient and haven't yielded to the urge to run on it

Tonight, also due to injury, my wife is not out with the club.  I go but am determined to take it easy.  As I have not been running lots of other niggles come out the woodwork.

I run with group 4, with Ray stepping in at the last minute.  It's a beautiful evening and we work our way round the streets.

Towards the end Ray drops off with a runner who is struggling.  Another runners takes a short-cut.   The remaining three of us pick up the pace a little and cruise home.  The other two get even faster towards the finish.  I resist the temptation and finish at a gentle jog.  No feedback from the calf muscle so all good there.

Hopefully can get back on it towards the corporate challenge and then back on the Marathon Training Grind (I say Grind, but I love it really)

6 miles 55:00

Hungover Track but picking up towards the end

After the relays last night I had a few (cough) drinks to wind down after the race.  I had a nice lie in and a shower this morning but was still feeling a little reflective.  Still, Thursday night is track night.  After missing last week with a self induced injury from the previous weeks Track I didn't want to miss out.  It is a case of keeping the habit up.

I am concerned that I am going to flake and run half heartedly.  The session is 2x800, 4x400, 8x200.  The warmup is not too bad.  I run the 800s, not as fast as I can but with a certain amount of gusto.

The 400s are a little easier.  As I finish each rep, I line up ready to go.  The 200s are easier and I start to feel and enjoy the burn.  By the last few reps I am in the zone.  Some other people start to flag but I run the 8 200s within a second for each rep.   Good consistency.

Then the runners high kicks in which is always better with burst of intensity (the 200m helping here)

Session done, and done properly.

Intervals 2x800, 4x400, 8x200

3 Bridges Relay and a satisfying conclusion

2.6miles, teams of 4, 1 leg each, in the Shadow of Big Ben.  Run over Two Bridges, start and finish by Westminster Bridge is a brief description of this event.

I run the first leg.   I am stuck in the middle of quite a few starters.  There is a little bit of argy-bargy but it doesn't slow me too much.   Some people I am pretty sure are slower than me are not passed immediately though I soon do.  Just past the MI5 building I make up a couple of place by navigating the stairs in a quick fashion.

I am going full-out but it doesn't feel sweet.  I keep pushing.  On the long straight to the finish we run through a Prom.   I signal to some of the girls in their finest party dresses to move out my way; I'm not going to be stopping.

The last couple of hundred metres I start gurning as I push myself.  Igor is there waiting for me though I have to push past a couple of people to set him off.

My target was sub-15 but perhaps that was unrealistic.  In the end I am 15:23.  This is 30 seconds faster than last year.   When I crunch the numbers with a race predictor that is a 20:30ish 5km.  This is my 5km PB  but that is where I am running at the moment.  So I am satisfied with the result

Target for next year is sub-15 and a team that does it under an hour.  To do this I need to be running sub 20 for a 5km.

A great night

3.8km 15:23

Home from Grove Park

I had one of those days on Sunday with probably too much beer.  I didn't run Sunday and then felt terrible Monday.  I was going to run home.  As I was about to leave I had work-grief so I missed my target train.  Still determined to run despite the alcohol induced weakness, I then realised I had forgotten my kit.

Tomorrow is Three Bridges so I want to take it easy.  I decide to do the run back from Grove Park but take it easy.  In my backpack I have a heavy book, ironically about running.  I grumble and bumble along.

It never really gets going, and I hope that come big-race day tomorrow the motivation licks me into shape.

4.5km 25:14

Back on it

The interval session a while back had done my hamstring.   Not badly, but not good either.  I've been resting it including not doing Thursday Track night or my hills on Friday.  Today I feel the need to get back running.

The problems is that I have had a large Indian Meal to celebrate Fathers Day (Which I know was last weekend but with three kids, lets say my life is complicated)

I head out to the water fountain to water fountain run.  I am so distracted that I start at the water fountain (instead of my slightly longer start point)  All the way round I wonder if I should go and run the extra to the "longer start".  I feel full of Indian Food and I run along, being overtaken by a couple of snails on the way.

In the end I run the extra bit so I can "book it" in my training log as Water Fountain to Water Fountain run.  But it was run about the same pace as when I did with Mrs. Squirrel.

4.5km 28:45

3 Common Circular Walk and a humid day with a sore hammy

I had a couple of pints after work in the sun.  I get home, get the kids in bed and then head out to do the 3 commons circular walk.  I start of fine and push hard.

Then suddenly, somewhere around half way my ham string starts to twinge.  Possibly still miffed after the ridiculous 60m repeats at the track session.  I toy with stopping but keep going.  It's more uncomfortable then painful.  I have put down to do the works 5 miles time trial on Friday but now I am worried about next weeks 3 Bridges Relay.  Best see how it is in the morning.

Apart from the hammy, the run is fantastic.  I run strong and it and it is beautiful at dusk.  The steep hill, in the alley near the finish, I usually walkup I have to run up as there are two teenagers walking up there.  Still I do it.

I like these late summer night runs as we near the shortest night.

8km 43:33

Water Fountain to Water Fountain at Dusk

So what has happened to the running?  The last interval session has left me (still) aching.  I got very drunk on Friday.  We went camping on Saturday and Sunday I did lots of children carrying.  Yesterday I was still absolutely drained.  I'm still drained today.  My wife goes out with the running club.

After a tough day, I feel a run would help.  I wait for my wife to return and then head out for the water fountain to water fountain run.  The sun is well on its way to setting.  I have my light with me and hope not to use it.

There's some sort of party going on the common.  I run through it.  I'm not sure if I am running fast but feel I am running strong.  I touch the top fountain and head back.  It is darker still but I can see.

Eventually I relax and feel good and pick up speed.  I never need the light, and it is beautiful on the common.  Glad I got out and took the gamble on the light.

4.5km 23:13

Track Intervals and ending tired

Tonights session, 3 x 1600 with 400m walk recovery.  I feel a little tired, yesterday's 10 miles took it out of me.  I still run diligently.  I probably average 6:40 for the 3 reps.

At the end we do 8 x 60m.  Some of the reps I am first past the line.  At the end I am properly tired.

3 x 1600m 8 x 60m

Slowly home

I have a deal with myself.  Any time I want to drink more than 3 beers in a session, I have to pay with for it with a 10 mile run.  This is to keep me in check.  Tonight was meant to be 5 miles steady.  Instead I decide to run home.  Unfortunately this is 9 miles.  I decide to stick in a couple of laps of Shortlands Park.  The problem is the rain.  It's due to rain just about home time.  In the end my wife talks me into it.

I leave work and it is dry.  I'm not feeling the love though.  I haven't really been running long (apart from a bit on Sunday)  So it's a struggle.  Still, I keep going.  I think part of the problem is the shoes.  As I knew it was going to rain, my favoured semi-running flats were off the cards; they leak water!  Instead I wear my barefoot shoes.  As much as love barefoot-style, on concrete it takes its toll on the legs.

Eventually as I reach Bromley the rain starts to come down.  I move my phone (read music player) into the depths of my bag to protect it from the wet.  I slowly run the two extra laps of of Shortlands Park to make the 10 miles.  Then head home, slightly soggy.

Once I am back, it's kind of satisfying to have run the 10 miles.  But I have been enjoying the buzz of the short and sharp stuff.

10 miles 1:32:01

Intervals minus baby

It's my wife's night to go the running club.  I couldn't motivate myself to run at lunchtime so I wait for her to get back and then go out.  I have had to cook our dinner, I'll have to wait even later to get mine.

I go down to Shortlands park and run my intervals.  There are probably more like 350m but this is what I have been running.

As I do these there is a Dad out walking his baby in the pram.  The baby is wide awake and the dad walks round and round the park.  I remember such days.

I run my 10 reps, and it gets pretty hot towards the end.   By the time I run home I am pretty hot and sweaty.  The house seems roasting hot.  There is my wife, wrapped up in a blanket on the sofa.

Intervals 10 x 400m with 1 minute recovery

Hill Session with a little bit of vomit in the mouth

I have my dinner in the 5 minutes before putting the kids to bed.  Once the kids are in bed I do an hour or so of ironing.  I then go out and run my usual friday night hill session.  I couldn't do it on Friday because my wife was out.  Doing the run tonight gets me back on track for the week.

The warm up is fine but then a couple of intervals in I start to feel a bit vomitty.  I see out the run despite being tempted to abandon.  The final hill is run well.  I warm down, despite the vomitty taste good to get the session done.

Hills 32:00

Water Fountain to Water Fountain with my Wife

I used to run this with my wife when we both were far worse runners.  These day's we don't run together as usually one of us has the kids.  This morning we dump them with the grandparents and head to do this run.

The pace is slower than if I had run it, but my wife runs a consistent strong pace.  It's a beautiful day and an enjoyable run.  Good to have some time together, running away from the kids.

4.5km 27:34

Up early on a Sunday but tired

Up early.  I am running with my wife on a gently 5km later but I still want to get in a longish run.  I decide to do the Nash Circular Walk, forwards then backwards.  Somehow I get up at 6:30 and head straight there.  After about 10 metres I feel tired so resolve to only run one way.

I'm tired the whole way round, but it is beautiful and only 4.5 miles so I am soon done.  Nice to be up and early and out there

4.5 miles 45 minutes

Hilly Fields Parkrun

In summary a fantastic event. My wife forsakes Parkrun for me today but Bromley is not running. I head for hilly fields.   Small, friendly with a top notch event organisation.

It's hilly as you would expect but the views are fantastic, even better I imagine in the winter.  It is a 3 lap course with about 5 sharp hills per lap.  But what goes up must go down.  I find that I am powering up the hills and recovering on the downhills. I gradually work my way though the field. What I lack in grace I make up for in power and grunt.  It always surprises me how many people are beaten by hills.

My form has been good (3 PBs in my last 3 5km outings)   Today no pb is on the cards because of the course difficulty. But I run well and I run consistently. I even manage a sprint at the finish.

A great event and a good run. For various reasons I missed my hill session last night; today made up for it.

5km 22:15

Dulwich Park Assembly League 5km PB

After a couple of Park Run PBs, why not give it a go here?  I'm in shape and raring to go.  It's fairly warm but not scorching.

Some of the faster Petts Wood boys are here.  It's will be a struggle not to be last man home for the team.  After a jog warm up, we all line up.  Before anyone realises the start is called.  I jab the watch and head off.  I soon settle into a good rhythm.

The race is 3 laps of the park.  The first lap is soon dispatched and it's not too bad.  I settle in with a little group of runners.  A woman is running and coughing.  Another woman asks:
"are you okay?"
The coughing woman responds:
"errrm, yes it is just a habit I have of coughing"
I listen to her cough the rest of the way round.

The second lap is harder but my form feels tight.  The final lap, I am feeling it,  but keep pushing.  Soon I am in the final straight and get passed by a couple of runners.  I pick up the space but no all-out sprint.  I cross the line and stop my stop watch.  I look at the time, it is good.  Possible another 30 second PB.  All I need to find is someone with a Garmin to confirm.  Someone confirms, 5km on the dot.  Another PB.  That's 1:15 off my 5km time in 3 subsequent outings.

5km 20:28 (PB)