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)

Some 400m intervals

My wife goes out running first.  Soon as she gets back I head out into the deepening dusk.  Down to Shortlands Park for 400m repeats.  It's still light though, so I run the dark side of the park.  This turns out to be the "fly" side of the park with lots of the little critters.  The other intervals I run the other side with less flies.

I still feel a bit tired, but I bang them out.  I was going to run 12, but remembering I have the assembly league tomorrow I run 10.  A good session.

There is another mad person there running laps including a run up the very, very steep hill and back round the other side.  Must give it a go one day.  When I don't feel tired.

10 x 400 with 1 min recoveries

Petts Wood 10km Route with group 6/7

It is the running club AGM which means the runs start early; too early for my wife, so I go instead.
I am determined to go out with group 6.  Group 7 don't fancy going by themselves so we fold into one group.

The Petts Wood 10km route runs mostly off-road through some beautiful woods with a few hills thrown in.  Most of the time I am able to run at the front or middle of the pack.  Towards the finish, the pace is picked up and I slip towards the back.  But that's fine, I'm saving myself for the assembly league on Thursday.

10km 49:52

Berry's Green Circular walk in an under an hour and a half

 I ran this route last weekend and did it in just over an hour and a half.  Now if I avoid the stops to take in the view and diddle with the map I should be able to do it in under an hour and a half.

I feel a little tired from my heroics yesterday, but I am still certain I can get round.  The weather is beautiful.  Unfortunately this has helped some of the stinging nettles to get out of control.

There is a field on this route where there are some cows (and a bull)  Being a 'burb dweller, I'm always a bit nervous.  However in the previous field I see the cows.  I head down the little path at the end of the field.  I hear what sound like a mountain bike creeping up on me.  When I turn round there are 6 or 7 cows closely following me.  I think they must be following me to another field or to be milked.  I'm out of there sharpish.

I have to stop and take a photo.  I think I'll still make it round in time.

Apart from the nettles and tired legs, it is a pleasant outing.  I don't run as fast as last week but it's still good.   The views over Westerham are stunning as always.

Soon I am on the final run in with 5 minutes to go. this is the easy bit down the road.  I see lots of cyclists and I think, cheats on their bikes.  I cross the finish line with 3 minutes to spare.

13.5km 1:27:08

Park Run Stunner

I come to run a PB.  I have my racing kit on.  As I warm-up I feel tired.  I felt tired at the hills last night.  But I decide to go for it.

I find the 21 minute pacer (current PB 21:17) He hasn't paced before.  I said that a good pacer is slower on the hills and faster on the downhill.  He hadn't thought about that.  I set off and follow him for at least 1 and a half of the two laps.  Then I start to struggle, I am about to give up.  Then he seems to slow and I catch him up.  I'm now in the final straight.  As I pass him he says what time do I have as he didn't start his GPS.  I look and see 20 minutes.  I decide to go for it as I may be able to make the finish in under 21.

I thrash myself, and over the line jab the watch.  20:47.  Way under 21 minutes.  I punch the air.  Beautiful.  I thank the pacer for running such a good pace.

It was a struggle and I would not have done it without a pacer, but this is a big step forward.

5km 20:47