A gentle 5km at Marathon Pace

I slip out for an easy 5km during the afternoon.  I decide to do laps of Shortlands Park at Marathon Pace.  I know it is 700m round.  I calculate that laps should be 3:30.  This I hit pretty well.  The Garmin is less useful.  It doesn't feel to bad.  But then again I though that last year during the Brighton Marathon.

One more monster run this weekend and then to the taper.  Ankle pains seems to be a distant memory.

3.7 miles 29:58

Intervals with only two there

Lots of people are doing a Good Friday long run.  Therefore the interval session this week was on Tuesday. I couldn't make Tuesday, so I go tonight.  I post to see if anyone else is interested but in the end only Dan shows.

The session is 10 x 400.  Dan wants to run 800s.  According to the plan I should be running 1:35 for 400m. I do 1:31, 1:34.  It's hard and surely too fast.  I run 1:39.  Dan assures me that I should be running 1:35.  I go on and run the rest of a session under 1:35.

Now on the track it is only me and Dan.  Half the lights are switched off as I come into my final lap.  Dan has finished his 800m reps by now.  He says
"Make it a good one"
I absolutely beast it around in 1:21.

Good to get the session done.  Dan and me both focussed on our sub 3:30 marathon.

10x400m with 400m jog recovery

Run back via Blackheath

 I was going to run home via Lewisham.  As I get to the Greenwich Foot Tunnel, I see a familiar gait.  It looks like Martin.  I don't know if I will be able to catch him.  At the far end of the tunnel he stops for the lift and I catch up.

We run together up the steep hill next to Greenwich Park and down through Blackheath.  I always think that running with someone else is better.  At Lee where you reach the South Circular we go our separate ways.

Seeing someone has lifted my spirits and I keep the pace high.  I get to Grove Park Station and then it is just on of my favourite all time runs back home.  This I do in around 23:30.  The quickest I have ever done this as a stand alone run? 23:29.

Strangely the ankle feels better for the running.  Maybe last weeks ankle worries have been a good thing.  I backed off the training a bit which has allowed me to recover for that final push.

9 Miles 1:13:31

Recovery Run at Lunchtime

I had run this route previously around Millwall dock.  My legs are feeling the training so I plan to take it easy ahead of the run home tonight.  I run the route the opposite way to previously.  It's cold but it is beautiful in its own way.

My form has been drilled into shape with all the miles.  I run much faster than when I used to run at lunchtime.

4km 22:20

Greenwich Lunchtime

With the long run on Saturday nightI felt the need to take an extra rest day.  So today I get back on it with force.  England are playing tonight so I decide to slip out at lunchtime.

I bang out a tempo run around the Observatory at Greenwich.  I keep the pace up the whole way.  The tunnel at Greenwich reeks of wacky backy.

I felt I was really fit in the middle of my training.  I was concerned that I had gone off the boil.  But today's run with 10 seconds faster than the last time I did the run when I really beasted it.  And that was off the back of nearly 25 miles a couple of days ago.  So hopefully I have the stamina and the speed.

8.2km 41:41

Long Run Mistake

I go out for my 22 mile long run.  I had run round the A205 (The South Circular) before and had to stop short of Clapham.  Tonight I thought I would be able to get into the young trendies night spot and have a look around and see how it has changed since I was young(and probably never trendy).

It has been snowing most of the day and there are still wintery showers.  I realise at Catford that at one of my WeeWee stops I had not restarted the Garmin.  Hmmm.  I don't think it was very far.  I plan to run 11 miles out and then 11 miles back.  I say to myself that I can walk home once I hit 22 miles.

I go past the point where I had previously turned on my way to Clapham, but this time continue on to Clapham, down through Balham and to Tooting.  I pass some old memories and continue to Tooting Broadway.  I notice I am nearing the 11miles so turn off down towards Mitcham not expecting to get far before the arduous journey home.  I stop to treat myself to a gel.  Then I realise both gels have fallen out of my pack.  This has never happened before.  I am now 11 miles into a 22+ mile run with no gels.

I see a Sainsburys so I buy a sports drink, some chewits and some wine gums.  I put them in my coat pocket for easy access.  A short way down I realise the Wine Gums have dropped out my pockets.  I settle for the Chewits, demolished over a number of miles.  Though not as chewy as I remember them as a child.

Surprisingly I keep the pace up.  There are some nasty climbs, notably Forest Hill, but I keep going.  Only the last little hill up to my house am I destroyed and go into blow up mode.

I had decided to turn around at 11 miles as recorded on the Garmin (with obviously the missing bit)  Then I would run the same route home.  Then all I had to do was subtract 11 from the total and the double it to get my true distance.  At the finish I look at the watch and I am confused.  It says 23.3 miles.  This means I would have run (23.3 - 11) * 2 which is 24.6 miles.  Gulp.  I am confused and measure the route using google maps.  25 miles.  I have just accidentally run near on 25 miles.  At a decent pace as 8:45 would give you a 3:49 marathon, 7 minutes slower than my PB.  I know I stopped for 10 minutes at Sainsbury's but this wasn't a race, in winter clothes, over some big hills with no other runners.

Part of doing these long runs is to gain confidence.  Confidence gained.

24.8 Miles 3:35:00 (I think)

Back on track with a gentle roll down from Crystal Palace

I was explaining my ankle woes to Paul at work.  His no-nonsense suggestion was go and see someone.  So I do.  The physio concludes no serious damage.  She looks at my schedule, says not to do the track session tonight, swap the hill session tonight for a normal run and should be good for 22 miles on Sunday.  She sticks  some pins in me, straps me up and off I go.

I decide a nice 4 or 5 mile run would be good.  After being at Crystal Palace with the kids at the weekend I decide to go that way.  I have to wait a while for the right train.  Once it arrives, bang I am off.  All enthusiasm.  I run down past the park.  It is still light and may still be open.  I see it closes at 6:00pm.  I look at my watch....5:59pm so I leave it for tonight.

Running back from Crystal Palace is mostly downhill.  But there is a strong opposing wind.  Towards the end   I start to feel it but keep going.  The ankle is a little bit sore, but more than usual?  I don't know.  You become aware of these things more.  I am fairly sure I am not doing it serious harm and should be good for the final push for the marathon.

Now I just need to schedule my weekend runs around the terrible weather.

The funny thing is that as I run the numbers as I write this, my pace was exactly 8mins a mile.  My target marathon pace..

6.2km 31:08

Abandoned due to injury

I plan to run home from Lewisham.  Taking it easy to see how tired I am.  The ankle immediately starts hurting and then hurts lots.

I decide to bail out at Catford.  I think without doubt I can safely say the ankle is injured.

2.5km 13:38

Ankle fine but listless

I needed to do my long run for this week.  The weekend was a bit of a write off.  I ignore the ankle worries, get the kids in bed and head off.

I was going to run to Biggin Hill but about Keston I remembered it was a nasty long slog up hill.  Instead I head towards Orpington before turning off at Petts Wood.   The ankle is fine, but I'm not feeling the running love.  I just feel knackered.   About Petts Wood I decide to call it a night and go home.

I'm not too upset.  I just feel tired.  The good news was the ankle was fine and dandy.  Hopefully not flogging myself will let me recover for a few decent long runs before the taper.

17.6km 1:43:26

Hill Session on the ankle

The first step I took was to take Saturday off.  I hadn't expected to do much because of an expected hangover.  The hangover never did really materialise.  Possibly due to the lack of "decent" beer.  I had spent the night drinking poor weak lager.

So tonight, Sunday I wonder about staying on track with my training.  This is weighed up against giving my ankle more rest.  There's no way I would do a long, long run but instead I decide to do the hill session I normally do on a Friday.

When you have a niggle, you really notice it.  In reality I have lots of achy bits of the body.  Dodgy knees, sore toes the works.  But you tune the noise out.  The ankle probably always hurts.

I get on with the session.  The last few days I have been eating and drinking more than I have for a while.  I feel sluggish.  I look forward to the finish.  I run what I think will be the final rep.  I've run consistent but perhaps a little gingerly.  On the way back down I decide to run another rep.  I like this, it is bold and determined.  I bang it out.

Back home the ankle doesn't feel too bad.  Maybe it's not a problem.  Tomorrow will be an interesting test, a long long run on it.

35 minutes hills, 5 minute warm up and warm down with jog down recovery between reps.

Bad ankle aborted lunchtime run

I'm still a bit unsure with the ankle.  I am out tonight at my Brother's 40th where some beer will be drunk, remarkably for only the 4th time this year.  It's an early start so best get my run in at lunch.

I decide to head down the Victoria Canals.  Straight away the ankle hurts and is tender.  I toy with turning back but keep going.  A little way down the canal I stop.  Ponder and the run on.  Was it running track in my lightweight racing flats?  I don't know but now I have a problem on my hands.  I don't think it is helped by the fact that the only shoes I have at work are my Vivo Barefoots.  Usually a good thing but today perhaps I need some support, just to go easy on the ankle.

I run on a little further and then slink bank with a bit of a hobble.

4km 23:30

Are you lonesome tonight intervals?

I turn up at the track and Jenny is leaving having already done her session.  Rob and Rob do not show.  I line up with Karen's group but my pace is faster.  We do 1km and then jog 400m.  We then set off for what I think is in 1km.  I am running by myself.  I finish and slow to a jog.  Everyone else streams past.  It should have been 2km....whoops.

It's fine I run 2km on the next interval though all alone. It is hard though.  I take the 400m jog recovery very easy.

For the final  1km, Johnny takes pity on me and encourages me to run with him and Pete.  They run ahead of me and I focus on a steady even pace.  I run the first 200m in 50seconds and then two 400m both 1:40 on the dot.  Then we are done.

The 2km was particularly tough and I ran the first km interval way to fast.  Still it was a good session with a good burn.

1km, 1km, 2km, 1km with 400m jog recovery

Run home with Paul, ankle hurts but then feels better

Paul messages me early in the day and we agree to run home.  We layer up in clothes and then get on our way.  I took an extra day off yesterday.  I've been feeling grumpy, tired and my ankle hurts.  I've also managed to bang my toe on the way to bed last night.

The toes is fine but the ankle hurts as it has been all day.  20 minutes into the run the ankle is fine.  Paul for a change is being dragged along by me.  I've had the advantage of a day off.

We meant to go round the park way at Lewisham but I had lead us the A21 way.  We talk about turning off at Catford but in the end we agree to go up Beckenham Hill.  Paul stops at his club and then I start to motor on the final bit back to my house.

I really feel like I am running well.  My arm technique has improved which seems to be powering me along.  A good run.

1:14:58 14.5km

Freezing Cold 5km

Yesterday was a rest day.  It's is freezing cold today.  -7 with windchill apparently.  I don't get out during the day.  Tonight, once the kids are in bed I venture out.  I was going to run to Hayes and back (10km) but it is too cold.  Instead I decide a fast and furious 5km would be better.

I start off fast.  The ankle hurts.  It is so cold though I don't want to hang around.  I blast down the hight street and turn back at 2.5km and the cinema.

On the way back I realise some of the pace on the way out can be attributed to the tail wind.  I still keep pushing on.  It hurts but I want to get home.  The ankle still hurts.

Soon I am up the last hill, with the final downhill home.  Brrrr cold.  Fast enough for a non-race 5km.

5km 24:43

It's hilly out east but there memories lie

I have to run 21 miles this Saturday night before the snow comes.  I decide to head east for a change.  In fact I head for the area where I used to live up to about the age of 7.

There's a few hills to navigate on the way.  I run past my old house and to where I used buy my sweets as a kid.  I'm still not half way and so go and run past my infant and initial junior school.   I then stop at a Tesco to buy some fizzy pop and some wine gums.

I am now at halfway and head back.  I wouldn't say it was easy but I am not flogging my self.  My pace sits round a steady average of 9:00min / mile.  Given the hills on the route that isn't too bad.

I calculate that I am going to be about 1/2 a mile short so I run a half lap of Shortlands Park.  As is the tradition now, I push myself up the hill and the watch satisfyingly ticks over 21 miles.

I still don't understand how on race day I will run 8:00min miles but I know I will.

21miles 3:10:10

Slightly damp hills

I'm a little tired but holding in there.  I get the kids in bed and head out to the hill outside my house.  It's drizzling so I put on a rain jacket.   I run a 5 minute warm-up and then get into it.  I run up the hill and jog down.

Tonight I had targeted 45 minutes for the session.  Half way through I am flagging.  I keep going though.  At the end I have one minute left.  Do I give myself the minute off or do I run the extra rep.  I run the rep.

5mins warm up, 35 mins hills 5mins warm down

Up and at them intervals

It's a tough club interval session tonight.  It's not to cold but with an eerie mist hanging in the air.  It's not wet though.

The session is 6 x1200m with 2min and 4 min rests.  Some people you can see are intimidated.  Best thing to do is to get on with them.  Which I do.  Each one we finish, I time the rest and line up ready to go.

We are targeting around 1:42 a lap.  I do some 1:40,141,141s.  Pretty good.  The final interval I do 1:39, 1:36, 134ish.

We stretch and job done.  I like the interval sessions.  You turn up, follow the instructions and just do it  You  can use the group to manage your pace.  It's precise and easy to see if you are doing it 'right'.  Tonight it did it right and it felt great.

6x1200m with alternating 2 min and 4 min recovery.

Not so tired legs but running well

The plan says run all the way back from work, so I do.  The legs are still a bit tired but I seem to be running more efficiently these days.  I go through Deptford, Brookmill Gardens and round the back of Lewisham.  At Catford I rejoin the main road.

All the time my confidence grows and the pace picks up.  I know I am tired but am able to run through it.  I really feel like I am running well.  If it was fresh maybe a little taper, then well, I'd be flying.

Need some recovery for the track session tomorrow night.

15km 1:19:03

Tired legs run back from Lewisham

The weather has turned spring like.  I was going to run home all the way from work but I want to get back quick.  I decide to try and do my tempo run back from Lewisham.  But my legs are tired from the 20 miles on Sunday night.

I set of with good intentions but its a case of gritting the teeth and getting on with it.  Even though I am a tired my form feels good.  Every step is good and efficient.  It's probably good practising running while tired.

I do the final push up to my house.  When I look at the watch the time is good 41:08.  Now I try and need to un-tire myself to get the rest of the training in this week.

8km 41:08

To the Monument and Back

I was going to long run Saturday night but it didn't happen.  I didn't fancy Sunday morning, so it has come to this, 20 miles on a Sunday night.  I get the kids in bed and head out at about 8:15pm.

Now that I work in Canary Wharf, I don't run or cycle into the city any more.  So tonight I decide to relive some glory days.  I remember the first time I ran home from work I went straight to bed I was so exhausted!

I run to Catford and then up towards Nunhead.  There is one railway bridge footpath that always makes me nervous as it is narrow and some time youth gangs seem to hang out there.  I cross the bridge and just on the otherside there are some youths on a trail bike without helmet or lights racing around.  I zip past and on my way.  I wonder whether to come back that way.

Through Peckham this late makes me nervous.  Soon I am on the busy old Kent Road and can relax.  I toy with running back down the A21 as I know this will be busy.  This would mean turning back sooner than 10 miles in case the route was longer.  Instead I decide to keep going.  I wonder where the 10 mile turn around point will be.

Eventually I reach the far side of London Bridge.  I stop and look at the monument.  I turn and head back, running the identical route back home.  The railway bridge is clear and then there is a long down hill into Catford.  The run back from Catford I know well and have done in worse states so I am able to keep motoring.

Sure it was hard and I had to push myself, but it could have been harder, a lot harder.   The other good thing was that the 20 miles was done at an even split.

20 miles 2:55:41

Not the long run hard 6km

I was going to do my long run tonight, but I don't feel too fresh and the kids aren't in bed until late.  I decide to do the run tomorrow night and take Monday as a rest day.  That means running tonight.

I decide a 40 or 50 minutes easy.  And it is easy as I struggle to drag myself along.  I run over the couple of hills to Beckenham High Street.  The young are out partying in clothes unsuitable for the cold weather.

I run 19 1/2 minutes out 18 1/2 minutes back.  Hopefully a good nights sleep should sort me out for the mammoth run tomorrow.

6.4km 37:57

Friday night hills when tired

Friday night and I don't fancy the hill session.  The hill is just outside my front door.  I get the kids in bed and head out.  The 5 minute warmup jog is hard.  The first rep is terrible.  Then gradually things get better.

Before I know it I am on the last rep.  I finish it off and do a 5 minute warm down.  Executed.  Now for a nice relaxing Friday evening.

Hill Repeats, 5 minute warmup, 30 minutes of 1:30 hills with jog down recovery and 5 minute warmdown.