It's the interval night with the club. Tonight is 3 x 1600m with 1 minute recovery. I run with my usual group of Rob, Rob and Jenny. The first 2 x 1600 I hold on to the pace but it is a struggle. We run consistent 1:45 or a little faster laps.
Rob W leads the last 1600m and goes off at a lightening pace. I manage to hold on to him. On the last lap I am able to open up and manage to run off the front. I sprint finish the last lap in 1:30.
I can only think that I am pathologically lazy. Soon as I know we are finished I am able to pick up the pace.
3 mile sessions are psychologically easier. Still I felt like it did me good and was very enjoyable. I do like the track work.
3 x 1600m with 1 minute recovery
Thursday 31 January 2013
Saving for a rainy day
I was meant to be doing a tempo run yesterday but I had a sore ankle and was feeling tired. I have been wearing compression socks all last night and today and it has sorted the ankle out. I decide to try it out with a gentle-as-can be trot. I mistakenly leave my trainers at my desk. I have a pair of aquas in my locker so I wear them. They are probably good for revitalising the legs.
As I am about to leave I see rain outside. Another runner comes in and says to me:
"You don't want to go out there, its hammering it down"
Too late, I am going for a run.
I have often wondered if there is a route I can run (or an interval session) I can do out the rain. I gently jog round the DLR station but there's not enough room. I run outside our building. There is a lady running intervals. Then the rain stops. It is like April as the sun comes out. So I head further afield.
I loop round the estate and back. I never really find a good wet weather route. The ankle is fine but I feel tired. Don't know how tonight's interval session will go
4km 23:30
As I am about to leave I see rain outside. Another runner comes in and says to me:
"You don't want to go out there, its hammering it down"
Too late, I am going for a run.
I have often wondered if there is a route I can run (or an interval session) I can do out the rain. I gently jog round the DLR station but there's not enough room. I run outside our building. There is a lady running intervals. Then the rain stops. It is like April as the sun comes out. So I head further afield.
I loop round the estate and back. I never really find a good wet weather route. The ankle is fine but I feel tired. Don't know how tonight's interval session will go
4km 23:30
Tuesday 29 January 2013
Abandoned Run
After last nights heroics I decide an easy 5 miles back from Lewisham is the order of the day. I get past Catford and I'm struggling. I can feel last night in my legs. The ankle is a bit sore. I decide to abandon and get the bus. No shame there.
4km 23:41
4km 23:41
Monday 28 January 2013
Making it happen
I was out with my wife for the first time in 18months yesterday. It was also meant to be my long run day. A temporary suspension of my alcohol ban was also observed.
The plan we to run long today (15miles) and have yesterday as my rest day. But I am pretty hungover and I have a sore stomach. I have a busy day at work. The journey home is a nightmare with trains and buses. Eventially I get home and have to put the kids to bed by myself. It would be so easy not to run. If I can though I remain on track. I get dressed and commit
I look out the window and it is rainig heavily I decide not to take my phone as it will probably get wet, so no music. I head off trying to find the flatest route I can. I head towards Croydon. The plan was to do 7.5miles out and back.
I start off and it's not too bad. The pace is good, 1 1/12 minutes slower than marathon pace which is way faster than I have ever managed to do my long runs. I get to Croydon and decide to turn it into a loop via Addiscombe. I suspect this will leave me a couple of miles short at the end.
As I run through Addiscombe I see a sign for an old style Chinese Restaurant called "Welcome Friends". However the 'r' has dropped off the sign so it reads "Welcome Fiends". This makes me laugh.
To make up the miles I go and run some laps of Shortlands Park. Soon I am done and back home in the shower. It is now 11:00pm at night. I don't know how I managed to pull this together, but I kept on track and feel great for it
14.92 miles 2:21:30 (5:54/km)
The plan we to run long today (15miles) and have yesterday as my rest day. But I am pretty hungover and I have a sore stomach. I have a busy day at work. The journey home is a nightmare with trains and buses. Eventially I get home and have to put the kids to bed by myself. It would be so easy not to run. If I can though I remain on track. I get dressed and commit
I look out the window and it is rainig heavily I decide not to take my phone as it will probably get wet, so no music. I head off trying to find the flatest route I can. I head towards Croydon. The plan was to do 7.5miles out and back.
I start off and it's not too bad. The pace is good, 1 1/12 minutes slower than marathon pace which is way faster than I have ever managed to do my long runs. I get to Croydon and decide to turn it into a loop via Addiscombe. I suspect this will leave me a couple of miles short at the end.
As I run through Addiscombe I see a sign for an old style Chinese Restaurant called "Welcome Friends". However the 'r' has dropped off the sign so it reads "Welcome Fiends". This makes me laugh.
To make up the miles I go and run some laps of Shortlands Park. Soon I am done and back home in the shower. It is now 11:00pm at night. I don't know how I managed to pull this together, but I kept on track and feel great for it
14.92 miles 2:21:30 (5:54/km)
Saturday 26 January 2013
Park run cancelled, so more hill repeats
My wife wimps out of park run. I was going to run Hilly Fields and then remembered that there was the Lewisham Hospital Protest. I decide against Bromley because of the mud. I decide that Crystal Palace with its gravel tracks could be perfect.
I get to Crystal Palace and the first thing I notice is the sheet ice on all the paths. Surely they will call it off? Right up until the last minute it seems to be going ahead. Then at the last minute they call it off because of the ice.
The main Victorian Promenade up from the Car Park to the Sports Centre is not too bad. So while some hardy soles run a private Park Run, I run hill repeats up the hill. It takes about a minute to get to the top and then I jog back down.
Because I am sprinting I overtake the "unofficial" leader of the die-hards running the Park Run course. Soon I am done. Perhaps crazy to run back to back hill sessions, but better to not have wasted the outing.
Hills of 1 minute for 32 minutes
I get to Crystal Palace and the first thing I notice is the sheet ice on all the paths. Surely they will call it off? Right up until the last minute it seems to be going ahead. Then at the last minute they call it off because of the ice.
The main Victorian Promenade up from the Car Park to the Sports Centre is not too bad. So while some hardy soles run a private Park Run, I run hill repeats up the hill. It takes about a minute to get to the top and then I jog back down.
Because I am sprinting I overtake the "unofficial" leader of the die-hards running the Park Run course. Soon I am done. Perhaps crazy to run back to back hill sessions, but better to not have wasted the outing.
Hills of 1 minute for 32 minutes
Friday 25 January 2013
Friday night hill repeats
My wife and daughter are out at the school disco. I put the other kids to bed, do some tidying and then when my wife returns I head out to the hill about 30m from my front door for some hill repeats.
The first one almost kills me, and then it get easier. By the end I am able to snap them out. Earlier in my training I would have called it a day, but as I get fitter I squeeze out one more
33mins Hill Repeats
The first one almost kills me, and then it get easier. By the end I am able to snap them out. Earlier in my training I would have called it a day, but as I get fitter I squeeze out one more
33mins Hill Repeats
Easy, Easy Lunchtime with Matt
I am about to go for an easy 5km during my lunch at work. As I leave I bump into Matt also going. We agree to run together. He is running his 4km loop.
He starts of reasonably fast but soon slows. The pace is fairly easy and probably even easier than the easy run I was going to do. It's nice running with someone as you can have a good chat and Matt makes good conversation.
Soon we are back, in reality I'm not even sweating.
4km 24:00
He starts of reasonably fast but soon slows. The pace is fairly easy and probably even easier than the easy run I was going to do. It's nice running with someone as you can have a good chat and Matt makes good conversation.
Soon we are back, in reality I'm not even sweating.
4km 24:00
Thursday 24 January 2013
Late night intervals
The club track session has been cancelled due to the snow. I still have my schedule. I consider running down a long straight road in repeats. I notice a lack of snow and decide to go and see what the local park was like. Not to bad so I decide to run my repeats there. I suspect it is around 6 or 7 hundred metres around the flat park. I have previously measured it so know it not an exact 400 or 800 which would be a little bit too perfect. I decide to run 6 laps with one minute recovery in between.
It is a bit snowy in places. The good thing about the snow is that it lightens things up as it can be a bit dark and I don't want to get beaten up by the local youths.
It's harder to push myself without fellow runners but I give it a good go and at the end of the session I feel like I have given it a good go.
Before writing this post I measure it using gmaps pedometer and I reckon it is about 700m. It not being 400m or 800m is not a problem as long as I run it consistently. In reality 400 or 800m is purely arbitary.
6 x 700m with 1 min recovery
It is a bit snowy in places. The good thing about the snow is that it lightens things up as it can be a bit dark and I don't want to get beaten up by the local youths.
It's harder to push myself without fellow runners but I give it a good go and at the end of the session I feel like I have given it a good go.
Before writing this post I measure it using gmaps pedometer and I reckon it is about 700m. It not being 400m or 800m is not a problem as long as I run it consistently. In reality 400 or 800m is purely arbitary.
6 x 700m with 1 min recovery
Wednesday 23 January 2013
Tempo back from Lewisham
Because of the snow and ice I move the tempo run to tonight. I'm caught at work late but eventually I am dressed and on the DLR to Lewisham. At Lewisham I click the watch and am off.
There's less snow and ice and these aren't; really a concern. I keep pushing the pace. I am reasonably lucky with the lights until I get to Peter Pan's Pool (there's an old name for the Homebase in Catford....) I get stuck for a couple of minutes before powering off. I also have to stop to do my shoe laces.
The final couple of miles I have to really will myself to keep up the pace, and I manage to keep going despite the stitch like feel (though I have eaten for ages)
Soon I am home. The time seems okay. When I review this blog, I realise that it is very good and probably a couple of minutes faster than ever before. It would appear progress is being made.
8km 40:47
There's less snow and ice and these aren't; really a concern. I keep pushing the pace. I am reasonably lucky with the lights until I get to Peter Pan's Pool (there's an old name for the Homebase in Catford....) I get stuck for a couple of minutes before powering off. I also have to stop to do my shoe laces.
The final couple of miles I have to really will myself to keep up the pace, and I manage to keep going despite the stitch like feel (though I have eaten for ages)
Soon I am home. The time seems okay. When I review this blog, I realise that it is very good and probably a couple of minutes faster than ever before. It would appear progress is being made.
8km 40:47
Down for a look at the Thames
A brief respite at work gives me the opportunity for an easy, easy 5km. I decide to run down at look at the Thames from the bottom of the Isle of Dogs and over towards Greenwich. There's less ice and snow around. .
The river looks chilly and I can see the snow in Greenwich park, yet with brown streaks where people have been sledging.
I manage to keep the run easy, and simply turn the legs over. Tempo tonight.
5km 28:30
The river looks chilly and I can see the snow in Greenwich park, yet with brown streaks where people have been sledging.
I manage to keep the run easy, and simply turn the legs over. Tempo tonight.
5km 28:30
Tuesday 22 January 2013
Steady instead of Tempo back from Lewisham
Tuesday should be my tempo run but it may be snowy or icy. I decide to move the tempo to tomorrow when more of the snow and ice may have melted. I get out of work late and jump on the DLR. I'm glad to be running as the trains are bound to be a disaster.
I try and keep it steady but sometime I push the pace. Through Catford and Lewisham their is not too much ice or snow. After Downham and on the way to Shortlands there is more ice and snow. I run on the road when I can and am careful on the slippery bits.
My form feels good and I feel faster. Back home I jab the watch. 43 minutes isn't a bad time for this route especially with the snow and ice. Tomorrow's tempo will need to be faster...
8km 42:58
I try and keep it steady but sometime I push the pace. Through Catford and Lewisham their is not too much ice or snow. After Downham and on the way to Shortlands there is more ice and snow. I run on the road when I can and am careful on the slippery bits.
My form feels good and I feel faster. Back home I jab the watch. 43 minutes isn't a bad time for this route especially with the snow and ice. Tomorrow's tempo will need to be faster...
8km 42:58
Snowier down towards Wapping
I don't need a recovery run as I had a rest day yesterday. I do still fancy a little easy jog. I am worried there will be snow and ice everywhere. The Canary Wharf Estate looks pretty clear. I leave the estate and down towards Wapping. The further I go the more snow and ice there is. I try and run on the road where I can.
I see Larry and Samuel on their way back. They seem to be going at a fair lick. I run around the air vent of what I am now certain is the Rotherhithe Tunnel and head back.
I don't come close to slipping over. A nice easy 5km
5km 28:30
I see Larry and Samuel on their way back. They seem to be going at a fair lick. I run around the air vent of what I am now certain is the Rotherhithe Tunnel and head back.
I don't come close to slipping over. A nice easy 5km
5km 28:30
Sunday 20 January 2013
Icy Blast from the Past
It's snowy but I need a longish run. I get up at 7:30am to do the Nash Circular walk forwards then backwards. I park outside the Greyhound Pub and head off. I have the right kit and so it is not too cold. The scenes are incredibly beautiful.
The trail shoes and snow aren't conducive to the fastest pace in the world, but some of the hills work me hard. I see a few people out walking the dog but most people are tucked up safe.
I complete the first round. I stop, touch my car and head back the way I was coming. Near the finish there is one more killer hill before a gentle trundle back to the car. I see some old friends. A group of guys I used to go mountain biking with. They are pushing their bikes up where I am about to go. Guess I have to man up and run past them. So I do. Some seem to recognise me, others don't. Some shout ahead:
"Move out the way, runner coming"
I say,
"You'd be faster if you weren't lugging those bikes round with you"
One day when I have more time I may go back to the cycling and leave the running behind. Until then I am a runner and occasional cyclist.
I return to the car and wipe the fresh snow off. The snow is starting to get heavy now. I head home for a bacon sandwich and a coffee. What a fantastic morning.
14.5km 1:40
The trail shoes and snow aren't conducive to the fastest pace in the world, but some of the hills work me hard. I see a few people out walking the dog but most people are tucked up safe.
I complete the first round. I stop, touch my car and head back the way I was coming. Near the finish there is one more killer hill before a gentle trundle back to the car. I see some old friends. A group of guys I used to go mountain biking with. They are pushing their bikes up where I am about to go. Guess I have to man up and run past them. So I do. Some seem to recognise me, others don't. Some shout ahead:
"Move out the way, runner coming"
I say,
"You'd be faster if you weren't lugging those bikes round with you"
One day when I have more time I may go back to the cycling and leave the running behind. Until then I am a runner and occasional cyclist.
I return to the car and wipe the fresh snow off. The snow is starting to get heavy now. I head home for a bacon sandwich and a coffee. What a fantastic morning.
14.5km 1:40
Saturday 19 January 2013
Snowy Hill Repeats
After yesterdays snowy run, I decide to move my hill repeats until tonight. My concern is that it is going to be icy. All my running shoes are at work, and any way my trail shoes are more likely to have better grip.
In the end it is not too icy. I time the first repeat. 1:30 on the way up, 2 minutes on the way down. I go ahead and run 6 of these. I've still time for one more so I do. The 7th takes me up to about 30 minutes.
The snow stopped me running as hard as I would like but it is job done.
7x1:30 hills repeats with 2 min jog recovery
In the end it is not too icy. I time the first repeat. 1:30 on the way up, 2 minutes on the way down. I go ahead and run 6 of these. I've still time for one more so I do. The 7th takes me up to about 30 minutes.
The snow stopped me running as hard as I would like but it is job done.
7x1:30 hills repeats with 2 min jog recovery
Friday 18 January 2013
Snow run ending early in a big bonk
It's going to snow today. I'm not going to trust my journey home to SouthEastern trains. It does snow, not too heavily. I see the DLR is running fine so I get it to Lewisham.
I zip up, strap on the backpack and head off. I have my trail shoes on and it is more of a lollop than a run. As I get near Lower Sydenham, I get hungry. Very hungry. I start to get dizzy. A classic bonk. There's no shop near. Eventually I stop. I decide that after 5km I am done. I find a bus stop and the bus is due in 4 mins. And that was that. I enjoyed being in the snow. The bonk not so much. When I get home I eat everything.
5km 35:00
I zip up, strap on the backpack and head off. I have my trail shoes on and it is more of a lollop than a run. As I get near Lower Sydenham, I get hungry. Very hungry. I start to get dizzy. A classic bonk. There's no shop near. Eventually I stop. I decide that after 5km I am done. I find a bus stop and the bus is due in 4 mins. And that was that. I enjoyed being in the snow. The bonk not so much. When I get home I eat everything.
5km 35:00
Thursday 17 January 2013
Intervals on a cold night
It's cold, I am hung over but I want to do the track interval session. So I do.
I love the track session. I don't think I can run with the same group as last week. So I go with Karen's girly-group. We do 1200m, 1000m, 800m, 600m, 400m with 200m jog recovery.
Rob yields and joins our group. I so enjoy the structure of the session and being part of a group. It keeps me honest.
Soon we are done and are on to stretching. I feel great. The runners high from an interval session is better than any other
Intervals 6km 50mins
I love the track session. I don't think I can run with the same group as last week. So I go with Karen's girly-group. We do 1200m, 1000m, 800m, 600m, 400m with 200m jog recovery.
Rob yields and joins our group. I so enjoy the structure of the session and being part of a group. It keeps me honest.
Soon we are done and are on to stretching. I feel great. The runners high from an interval session is better than any other
Intervals 6km 50mins
Almost Cat and Canary
I was going to run part of the Cat and Canary 5 mile time trial course. It's a slow recovery run and I am hungover. As I reach the canal I change my mind and head down towards the Commercial Road and the Rotherhithe Tunnel.
The strange thing is, that this is no effort. This is nice running. It's a shame I have to get back to work.
5km 29:00
The strange thing is, that this is no effort. This is nice running. It's a shame I have to get back to work.
5km 29:00
Wednesday 16 January 2013
Steady Run around Greenwich with Larry at Lunch
I am out partying tonight but have to be at work early. The only option is to go at lunch. Larry is up for a lunchtime run. It's a slow day at work so I suggest the loop through Greenwich Park.
It's freezing cold but great to be out. We run down to the tunnel, through the tunnel and in to the park. The route is all new to Larry and I think he enjoys the sight seeing. The pace is steady and not fast.
All too soon it is over but we both feel great.
9km 50:30
It's freezing cold but great to be out. We run down to the tunnel, through the tunnel and in to the park. The route is all new to Larry and I think he enjoys the sight seeing. The pace is steady and not fast.
All too soon it is over but we both feel great.
9km 50:30
Tuesday 15 January 2013
Late tempo run
I was going to run home from work but got caught up. I need to get home as my wife is going out with the running club. I will have to tempo when she gets back. I don't want to eat before I go and so have to wait.
About 9:30pm my wife is back and I head straight out. I run at a good pace towards Hayes. I get to the top of the high street turn and blast back.
9km 46:30
About 9:30pm my wife is back and I head straight out. I run at a good pace towards Hayes. I get to the top of the high street turn and blast back.
9km 46:30
Easy run down the West side of the Isle of Dogs
A gentle run down the West Side of the Isle of Dogs. On my own. In the cold. The big run is tonight and a tempo effort.
5km 30:00
5km 30:00
Sunday 13 January 2013
Berry's Green Circular Walk without recourse to a map
I get up at 7 and drive to Cudham. I have an urge to run the Berry's Green circular walk again to try and burn the route into my memory.
It is dark when I set off but with minutes it is light and I no longer need my head light. Around Downe I see a couple of bambi-style deer run across in front of me. It's about as muddy as it was last week.
All the time I am pretty sure I am on route. On the North Downs Way I have to stop and take in the beauty of the view over Westerham and Kent.
I'm soon back at the car and have not looked at the map once. I think I have the route in my head now. If I run it a couple of times a year it should stay set. I do not see another single person the whole time other than when I get back to the car park and there are some older walkers.
A great run. Technically a little bit less in distance and time than the long run I was planning but the hills, oh! the killer hills!
12.6km 1:37:43
It is dark when I set off but with minutes it is light and I no longer need my head light. Around Downe I see a couple of bambi-style deer run across in front of me. It's about as muddy as it was last week.
All the time I am pretty sure I am on route. On the North Downs Way I have to stop and take in the beauty of the view over Westerham and Kent.
I'm soon back at the car and have not looked at the map once. I think I have the route in my head now. If I run it a couple of times a year it should stay set. I do not see another single person the whole time other than when I get back to the car park and there are some older walkers.
A great run. Technically a little bit less in distance and time than the long run I was planning but the hills, oh! the killer hills!
12.6km 1:37:43
Saturday 12 January 2013
Not as muddy parkrun
My wife bails out of Park Run because of the expected mud. I put on protective gear (water proof socks and trail shoes) Given the miles this week I'm not expecting anything great but I just want to run it "hard".
I run diligently and the mud is not as bad as I expected. About 1.5km I pass Rob and Jenny who I spent most of Thursday night lagging behind on the intervals, it looks like they are taking it easy. I keep pushing on.
A girl only a little bit older than my girl, perhaps 7 or 8 flows past me.
In the final straight I feel tired. I still manage to get into a last push with about 6 other people. I then get into a sprint with another guy and just manage to hold him off with a good effort.
I'm quite pleased with the time. Allowing a minute for the mud and the amount of mileage this week, then I seem to be getting back into Park Run Shape.
5km 23:58
I run diligently and the mud is not as bad as I expected. About 1.5km I pass Rob and Jenny who I spent most of Thursday night lagging behind on the intervals, it looks like they are taking it easy. I keep pushing on.
A girl only a little bit older than my girl, perhaps 7 or 8 flows past me.
In the final straight I feel tired. I still manage to get into a last push with about 6 other people. I then get into a sprint with another guy and just manage to hold him off with a good effort.
I'm quite pleased with the time. Allowing a minute for the mud and the amount of mileage this week, then I seem to be getting back into Park Run Shape.
5km 23:58
Friday 11 January 2013
Hills on a Friday
This evening's session is hills. There is a freezing mist. But I get out and run up the hill to the church by my house perhaps seven or eight times.
I like this session as I'm never too far from home and the jog back down the hill is quite relaxing. With a good podcast to listen to, I am soon done.
I do the hills session on a Friday as while I still work hard, it is soon done and I can have an easy Friday Evening into the weekend.
Hills 30 mins
I like this session as I'm never too far from home and the jog back down the hill is quite relaxing. With a good podcast to listen to, I am soon done.
I do the hills session on a Friday as while I still work hard, it is soon done and I can have an easy Friday Evening into the weekend.
Hills 30 mins
Easy down towards Wapping
A lunchtime easy run down towards Wapping. I was thinking about reaching The Captain Kidd or Spirit of Whitby but I don't have enough time and I'm not fast enough today.
It's cold but I don't currently have a coat at work, so I wear a t-shirt and my gloves. I am running easy and get over taken by lots of people. I do manage to overtake some people though.
4km 27:00
It's cold but I don't currently have a coat at work, so I wear a t-shirt and my gloves. I am running easy and get over taken by lots of people. I do manage to overtake some people though.
4km 27:00
Thursday 10 January 2013
First ever Track Intervals
I have never run intervals on the track before. Tonight is the opportunity with my club. I tun up and run some gentle warm up laps with Rob. We then do some warm up aerobics.
The session consists of 1200 metres and marathon pace. Then 4 x 800m with 200m jog recovery. I run in a group including Rob, Rob, Mark and Jenny. All of them maybe a minute quicker than me over 5km. At the start they put 20m on me but for the other 600m on each of the laps I manage to hang on. I feel that I had run at a more consistent pace through each interval.
There's a great social atmosphere but everyone works hard. Running on the track under the bright lights feels great. I always find that I feel good after a long run but fantastic after short bursts of high intensity.
A really good session that just feels like it did me good.
Intervals 1200m at marathon pace followed by 4 x 800 with 200m jog recovery
The session consists of 1200 metres and marathon pace. Then 4 x 800m with 200m jog recovery. I run in a group including Rob, Rob, Mark and Jenny. All of them maybe a minute quicker than me over 5km. At the start they put 20m on me but for the other 600m on each of the laps I manage to hang on. I feel that I had run at a more consistent pace through each interval.
There's a great social atmosphere but everyone works hard. Running on the track under the bright lights feels great. I always find that I feel good after a long run but fantastic after short bursts of high intensity.
A really good session that just feels like it did me good.
Intervals 1200m at marathon pace followed by 4 x 800 with 200m jog recovery
Gentle 4km via Billingsgate
It's track intervals tonight so at lunch I do an easy, easy 30 mins or so. I run up to Billingsgate but get blocked by the Crossrail works. I loop round and find my way off the Canary Wharf estate. I head back into the docks and back to the office. All the recent miles have smoothed the kinks out of my running style and I feel like I am flowing well.
4km 25mins
4km 25mins
Wednesday 9 January 2013
Another tempo run
I decide to run the 9 or so miles back from work. This is meant to be an easy or steady run.
I chat with Paul at work and he is interested in running back. I stress to him that I am taking it easy unlike yesterday. We run the direct route Lewisham and then follow the same route as as yesterday. The pace is also pretty similar to yesterday.
Rather than run into Beckenham High Street we turn off and run down Foxgrove Road. Paul goes into his club. I am tempted to slow down but keep the pace going.
Two tempo runs in a row, easy now.
14.5km 1:22:22
I chat with Paul at work and he is interested in running back. I stress to him that I am taking it easy unlike yesterday. We run the direct route Lewisham and then follow the same route as as yesterday. The pace is also pretty similar to yesterday.
Rather than run into Beckenham High Street we turn off and run down Foxgrove Road. Paul goes into his club. I am tempted to slow down but keep the pace going.
Two tempo runs in a row, easy now.
14.5km 1:22:22
Tuesday 8 January 2013
Tempo run rescued by Paul
The best way for me to do a tempo run is to go out with a fast group with the club. My wife is out running with the club tonight, so I decide to do a tempo run on the way home from Lewisham. The trouble is that I find it hard to push myself when I run on my own.
At lunchtime I had bumped into Paul in the changing room. He said he'd run back with me, living reasonably close by. Paul is a lot faster than me.
We meet up and get the DLR to Lewisham. With two of us we can run down the river route which may be a little bit risky along when it is dark. Despite Paul having a hard lunch run with Ben (faster than Paul) he still is well within his limit. For me it is the perfectly paced tempo run.
Paul splits off at his flat at Beckenham. I still have about 1.5km to run. I worry that the pace may slip, but it doesn't. I keep the pace up and it is a complete tempo run. We went a slightly longer way round. On the final straight I look at my watch but the battery has gone flat so I don't know the exact time.
8.5km 48:00
At lunchtime I had bumped into Paul in the changing room. He said he'd run back with me, living reasonably close by. Paul is a lot faster than me.
We meet up and get the DLR to Lewisham. With two of us we can run down the river route which may be a little bit risky along when it is dark. Despite Paul having a hard lunch run with Ben (faster than Paul) he still is well within his limit. For me it is the perfectly paced tempo run.
Paul splits off at his flat at Beckenham. I still have about 1.5km to run. I worry that the pace may slip, but it doesn't. I keep the pace up and it is a complete tempo run. We went a slightly longer way round. On the final straight I look at my watch but the battery has gone flat so I don't know the exact time.
8.5km 48:00
East Down the East of the Isle of Dogs
I have a tempo run planned for the way home so I don't want to be too flash at lunch. I go out by myself and take it easy round the docks and down the riverside on the east side of the Isle of Dogs. A gentle pace.
After 15 minutes I reach a point that I had previously reached after 15 minutes. I stop and head back. I decide not to run round the dock but head straight down the main road lopping of a couple of minutes.
I feel a little tired, I hope the tempo run is easier.
4km 27:00
After 15 minutes I reach a point that I had previously reached after 15 minutes. I stop and head back. I decide not to run round the dock but head straight down the main road lopping of a couple of minutes.
I feel a little tired, I hope the tempo run is easier.
4km 27:00
Sunday 6 January 2013
Berrys Green Circular Walk Run
I need to do my long run today. My wife is out with the kids but has taken the car with her. I get the train to Bromley and then the bus to Biggin Hill. I run down jail lane and join the Berrys Green circular walk later on.
It's muddy but I'm well prepared. I have the GPS route from a previous run. This is my only set of directions so I hope the battery lasts. I think without the GPS you would never be able to find the route. A couple of points I go off track but the GPS soon highlights the problem. I would like to memorise this route though as it is a great run. A couple more times and I will have it cracked.
Even though the run is only 14.5k it is a lot more work than that. Cudham is some of the steepest (if not biggest) terrain around the South East.
As I run across a field near the start I see an older man with a beard and a map. I greet him and run on my way. It is misty, a cold mist at that. As I run across the Pilgrims Way which usually provides a beautiful view down intoWesterham all I can see is mist. At some points in the run it strikes me how quiet it is..
I reach Cudham (the usual start) but I know that this means I am nearly back. A few more killer hills and as I run through Downe I see the same Beared Man from earlier. I have run 90% of the whole track, he has probably covered 20%.
As marathon day gets closer then I will need to do my long runs on the road. But at this point in my training a hilly offroad mud slog is probably ideal for building fitness.
14.5km 1:57:30
It's muddy but I'm well prepared. I have the GPS route from a previous run. This is my only set of directions so I hope the battery lasts. I think without the GPS you would never be able to find the route. A couple of points I go off track but the GPS soon highlights the problem. I would like to memorise this route though as it is a great run. A couple more times and I will have it cracked.
Even though the run is only 14.5k it is a lot more work than that. Cudham is some of the steepest (if not biggest) terrain around the South East.
As I run across a field near the start I see an older man with a beard and a map. I greet him and run on my way. It is misty, a cold mist at that. As I run across the Pilgrims Way which usually provides a beautiful view down intoWesterham all I can see is mist. At some points in the run it strikes me how quiet it is..
I reach Cudham (the usual start) but I know that this means I am nearly back. A few more killer hills and as I run through Downe I see the same Beared Man from earlier. I have run 90% of the whole track, he has probably covered 20%.
As marathon day gets closer then I will need to do my long runs on the road. But at this point in my training a hilly offroad mud slog is probably ideal for building fitness.
14.5km 1:57:30
Saturday 5 January 2013
Big Bonk
A day out with the kids and then a terrible meal at TGI Fridays. I still have to do my hour long "steady" run. I get the kids in bed and head out. I decide to run to Hayes and back. The first 20 minutes are fine. And then I start to bonk. Quite badly.
I struggle on, and unusually for this route the downhill return leg takes more time than the outward leg. Good practice for the mental will power of that last bit of a marathon. I get home and stuff my face with food.
10km 1:01:52
I struggle on, and unusually for this route the downhill return leg takes more time than the outward leg. Good practice for the mental will power of that last bit of a marathon. I get home and stuff my face with food.
10km 1:01:52
Friday 4 January 2013
Hills on a Friday Evening
In my training schedule I have set aside Friday evening for a Hill Rep Session. It's a struggle to get the kids in bed. I have to go and buy dinner first. In the end I don't get out until after 9:00pm. I am a bit grumbly about it all.
Still not to worry, I'm not going far. I run for 20 metres before reaching my hill. There is a fantastic hill right next to my house which leads up to the church. Nice and steep but not too short or too long.
I spend the next half an hour powering up (in around a minute) before jogging back down (around a couple of minutes) Towards the end my form starts to really get good and I am not landing on my heels.
Hills are always tough, but I could feel this session growing me and somewhere and on some level I think I enjoyed it.
5km Hill Reps 30mins
Still not to worry, I'm not going far. I run for 20 metres before reaching my hill. There is a fantastic hill right next to my house which leads up to the church. Nice and steep but not too short or too long.
I spend the next half an hour powering up (in around a minute) before jogging back down (around a couple of minutes) Towards the end my form starts to really get good and I am not landing on my heels.
Hills are always tough, but I could feel this session growing me and somewhere and on some level I think I enjoyed it.
5km Hill Reps 30mins
On the Farm
It's lunchtime and tonight I have a hill session planned. So I go on a gentle recovery run. I decide to go to Mudchute Park. It is an urban farm. Once I have run across the docks to get there I am able to get in a little cross country as I run past the animals. I do a lap and loop back round.
The pace is gentle but it is very enjoyable. I don't start the watch correctly so it may have been longer or shorter but it felt around 5km.
5km 30:00
The pace is gentle but it is very enjoyable. I don't start the watch correctly so it may have been longer or shorter but it felt around 5km.
5km 30:00
Thursday 3 January 2013
Intervals by the river
I head out with the Thursday interval group. Scott, Paul and Martin from work are also there.
There is a "track", basically a slightly hilly path around a small park of about 400m which we run. We do the warm-ups and then it is chasebacks. We run until the fastest person has done a lap. Then run back to the starts. Then we do two laps, and two laps back. Finally three laps and three laps back.
I am pleased with the consistent pace I manage to run. Some of the others do not fare so well. I am probably in the bottom quarter of the group, but it is a good session.
I don't do a recovery run today as I bike to and from work.
6km intervals 40 mins
Wednesday 2 January 2013
Back from Lewisham
My freshly minted training plan says a steady 5 or 6 miles so I decide to run back from Lewisham. I'm caught at work with a corundum but I am determined to run.
The weather is perfect, cool and no rain. The traffic is kind and I focus on good form. A slight niggle in the right ankle but nothing to troubling at this point. The time is fairly decent as well.
When I get home my 4 year old son says "After a long run you are all stinky". I probably am.
44:18 8km
The weather is perfect, cool and no rain. The traffic is kind and I focus on good form. A slight niggle in the right ankle but nothing to troubling at this point. The time is fairly decent as well.
When I get home my 4 year old son says "After a long run you are all stinky". I probably am.
44:18 8km
Easy, easy lunchtime
I want to get back into two runs a day. When I did this previously my performance improved significantly. So today I go for the easiest of runs down the canal towards the Olympic Stadium but get nowhere near it.
There's lots of people out, perhaps a January New Year thing. I'm enjoying it and feel tempted to pick up the pace. I remind myself that I will be doing a steady 5 miles later and reign myself in.
I have run this route before when heavily hungover and today I get further. The big training push has started...
5km 30:00
There's lots of people out, perhaps a January New Year thing. I'm enjoying it and feel tempted to pick up the pace. I remind myself that I will be doing a steady 5 miles later and reign myself in.
I have run this route before when heavily hungover and today I get further. The big training push has started...
5km 30:00
Tuesday 1 January 2013
New Years Park Run
It's at 10:00 today, and despite it being New Years day I'm not to hungover. I equip my feet with full mud kit though (Trail Shoes and Waterproof Socks)
There's plenty of people from the club here. I set off at a decent pace ploughing through mud and puddle alike. After the first 1.5km, I'm even keeping up with Rob and Jenny. This is clearly a mistake. Another km or so and I start to struggle. I feel tired. I keep going but at a slower pace. I remind myself that this is a New Years trot.
At the finish I put in a sprint and move up a couple of places. The time is still more than 20 seconds slower than last time and it probably wasn't as muddy.
Later I look at everyone else's times from the winner downwards. And to be honest, everyone had lost about the same percentage from their expected time so it's not to bad.
5km 25:20
There's plenty of people from the club here. I set off at a decent pace ploughing through mud and puddle alike. After the first 1.5km, I'm even keeping up with Rob and Jenny. This is clearly a mistake. Another km or so and I start to struggle. I feel tired. I keep going but at a slower pace. I remind myself that this is a New Years trot.
At the finish I put in a sprint and move up a couple of places. The time is still more than 20 seconds slower than last time and it probably wasn't as muddy.
Later I look at everyone else's times from the winner downwards. And to be honest, everyone had lost about the same percentage from their expected time so it's not to bad.
5km 25:20
Subscribe to:
Posts (Atom)
