Surprisingly good intervals

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

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

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

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

Intervals 1x2minutes 1x4minutes 1x8minutes 1x4minutes 1x2minutes

Inter Financial Services Cross Country Champs 2013

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

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

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

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

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

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

He doesn't catch me.

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

5.8 Miles 45:49

Different Interval Session

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

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

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

Motor time minus trousers

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

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

I am on the way back...maybe

5.2 Miles 42.27

Early Doors to Lewisham

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

5.2 mile 49:00

Feeling Fresher Beckenham Cinema

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

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

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

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

5km 26:08

Cat and Canary

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

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

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

5miles 37:36

Track

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

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

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

Evening return run

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

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

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

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

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

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

14.4km 1:32:17

Some morning action

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

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

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

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

8km 47:41

Back from Lewisham getting easier!

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

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

8km 45:00

Berry's Green Circular Walk on Remembrance Day

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

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

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

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

13.5km 1:35:59

Hills after a busy day

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

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

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

Hills 5 x 10 1 minute efforts with jog down recovery

Greenwich Loop

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

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

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

8km 49:50

Getting Better Intervals

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

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

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

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

1mile warm up 4x1600m with 90 seconds recovery

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

Hitting the connections

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

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

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

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

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

5km (split in two ) 29:00

Bogf Standard Back from Lewisham

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

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

5.2 miles 46:57

Monday Hills

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

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

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

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

10x1 minute with 5 min warm up and warm down

3 Commons Circular Walk

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

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

The autumn is beautiful.  I enjoyed this run

8km 51:00

Easy, pleasant Beckenham Cinema

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

5km 31:00