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
Tuesday, 30 July 2013
Monday, 29 July 2013
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
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
Sunday, 28 July 2013
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
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
Friday, 26 July 2013
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.
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.
Thursday, 25 July 2013
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.
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.
Tuesday, 23 July 2013
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:
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:
Monday, 22 July 2013
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
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
Sunday, 21 July 2013
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
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
Thursday, 18 July 2013
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
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
Tuesday, 16 July 2013
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
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
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
Thursday, 11 July 2013
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
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
Monday, 8 July 2013
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
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
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
Wednesday, 3 July 2013
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
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
Tuesday, 2 July 2013
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
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
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