End of the road

I hated running at school.  I've always thought running would be bad for your knees.  But I believe you can achieve what ever you want.  So 5 or 6 years ago I decided to see how good I could get at running.  I've always struggled with my weight and thought that maybe running could be a way to be healthy and slim.

I've dedicated a lot of thought effort and time to running.  I've run barefoot, I've bought gadgets, kit and sought out experts.  I've done long runs, intervals, tempo and fartlek.  I've read books, gone to talks, read blogs and listened to podcasts.

To me the greatest sport scientist is Tim Noakes.  He wrote the book "Lore of Running".  He stands by everything he says in that book apart from one thing.  The diet section.  He now believes firmly in a high fat, low carb diet.  When I first read this I was cynical.  The more I looked into it, the more it made sense.  As I switched my diet, cutting out bread and pasta I found that my weight was not related by the amount I executed and flogged my body.  I had unbelievable levels of energy and my fitness improved.  In terms of weight control and fitness, flogging yourself with exercise is not the way.  Good quality LCHF diet drives your fitness.

As a species we aren't mean to run continuously.  We have the ability to run, to escape predators and survive.  But to do this you have to stress yourself.  When I race, I hate it.   I want to stop and quit.  The way I keep going is by pushing and stressing myself.  Doing this continuously is unnatural.  You are literally flogging yourself to death.  As creatures, we work in bursts.

 Running is more about talent than hard work.  I believe in hard work.  Most things in life is the last man standing.   VO2 max, running efficiency is dominated by genetics.  It's like Heavy Weight Boxing.  However hard Ronnie Corbett trained he would never be Heavy Weight champion of the world.  I utterly believe that most things in life are NOT like that.  But running is.  I have never ever run sub-45 for a 10K.  I have heard of people in their first race going sub 45 without training.  Look at chess.  No one would ever beat a reasonable Chess player on their first attempt.  Even golf is like that.  In the end what limits people is their desire to commit further.  I could not have committed any further to my running yet the results were not getting any better.  (I am committed to the concept of the Growth Mindset as described by Carol Dweck, google for more info)

For my birthday I got my own copy of Tim Noake's Lore of Running.  In it he predicts race times based on set physical factors.  This cemented my opinion of running unnatural focus on talent above hard work.  This goes against my ethos and I believe that I am now banging up against my physical/generic constraints.

Do I regret my running?  No. I do not believe in mistakes.  I have learnt so much.  But now time to take the lessons in to something where I am not constrained by genetics i.e. everything else apart from Running and Heavy Weight boxing

Will I still run?  Possibly, but not racing.  I think we are built to move. And potentially long distance.  But we are not built to run 8 min/miles for 26.2 miles.  We walk, we jog, we sprint.  We stop and we burst.  I love being in the countryside and this is what I see myself doing.  Moving and exploring.

And so to my final marathon.  As you can see from the run up to this it's been a struggle.  The actual day was surprisingly enjoyable.  I was feeling rotten the night before.  Bit of a cough and niggly ankle.  Come the day I put together 5 or 6 years of running experience and executed to the best of my ability.

I ran as hard as I could without looking at the Garmin.  And I ran well and hard up until about 20 miles when it all became too much and faded.
 I picked it up again about mile 23 but was no where near the target of 3:30 despite being only 9 minutes short.

I can't conceive of a way that I could have made up those 9 minutes.  I am a 3:40 marathon runner.  No shame or glory in that.

I sprinted vigorously over the line.  Further evidence of my fast-twitch rather than slow twitch make up.  Thought I would be more relived I guess it will take a while to sink in,

The weather was absolutely cool and perfect, and yet I felt hot at points and I sweated badly.  Makes me realise that I am sensitive to the heat and how well I did in other marathons when it was hotter.

It's been a journey in many senses.

26.2 Miles 3:39:10

Final Beckenham Assembly League

My last assembly league.  I meet up with the rest of the club.  Marathon on Sunday and I still haven't decided how I am going to run tonight.

As I start off, I decide to push a bit as it's not feeling to bad.   I take lots of people on the hill.  I battle with Steve Brooks for a while before dropping him. 

Past the McDonalds, I see Martin ahead I start to close him, but then he slips away.  I take more runners up the hill.  Some try and fight back but I don't yield on the effort.

Towards the finish I see a runner I think I can take.  I go wide and then go over to the other side of the road to try and take her on the inside.  She suddenly veers that way and I only just squeeze through.

Perhaps because the pressure is off, I enjoyed the event.  Was a great social afterwards.

2.98 Miles 20:24

Back from Grove Park

It is done.  There is no training to be done for the final marathon.  I have this strange feeling of almost wanting to run.  I think this is how I will feel once the marathon is done.

It's light because of the clock change and beautifully so.  Perhaps I should move to the equator where I would not suffer such winter torment.

Knowing I don't have to push or train (strain) it feels easier but still a slight burden.  Feel good afterwards.

4.5km 27:00?

Final and Best Park Run

73 Park Runs, and now my final one.  My training lately has been lax.  But it's my last Park Run.  I'm in full racing kit and go for it.

I push, push.  The people I've always considered faster than me are left behind.  Down the back straight I almost catch Mike Reeves.  But he edges away.  I start to suffer but keep going.  It's a mob match so I am running for PWR and not just myself.  So at the finish I drive myself.  I get myself into a five way sprint.  There's no way I'm going to lose probably my final sprint.  I win.  The time is a PB.   By a long way.  Not just a Park Run PB but a 5km PB.  20:22.

 I don't think I could ever drive myself to get under the 20 minutes.  Anyway, that is an arbitrary target.  An arbitrary distance, arbitrary time.

I push myself beyond believe and finish 51st.  I got overtaken by someone ten years older, in jogging bottoms and a top.  Most things in live aren't like that.  The winner is the last man left standing.  Running isn't like that.  80% talent, 20% effort.  I'm a last-man-standing kind of guy.  Bloody-minded my wife would say.  It's worked well in everything I've done.  Except running.  Which is about physical talent.  That and heavy weight boxing.  Not much else.

20:22 5km PB

Forgotten Back From Lewisham

I forgot to write this up and so have not much to say.  Think it was back from Lewisham, probably hated it.  Nearly there

5.2 Miles 48:00?

Last Cat and Canary (Hare and Hounds)

I checked the stats and I am the 4th most persistent Hare and Hounds (Cat and Canary) runner with 24 entries.  This is the 5 mile time trial at work.  Today my final run.

I start off and a guy in yellow who starts behind me  by 20 seconds zips past me.  I follow him until half way when I take him and then push on.  I'm running well but it is windy.  I know I will feel great at the end but I hate every minute.  I can feel last nights track session in my legs. But even then. this is not fun.  It is ego boosting bullshit.

Towards the end, I don't appear in any danger of being caught but I put together some kind of sprint.  And then I am done.  The time is not to ad, givin the wind.

5m 26:28

Last track session

It's my last track session.   And to my mind it is going to be an easy one.  10x400m with a 1 mile tempo warm up.

We do the warm up and then to business.  I believe I am fast twitch with a bloody mind.  So I can sprint.  I only do the distance running for the  bloody mind.  So most of the 400m I drive the pace at the front of my group.  A couple of intervals I relax and really bang them out.  1:23 and all that.

One lap we get to 300m, and I turn to the group and say, this will be a 1.27 lap.  (I currently have no watch)  We all dutifully cross the line at 1.27.  I have a feel for this now.

Then after toying with a couple of easy ones, it comes to my last ever lap of the track.  I go on the B of the Bang of the start.  Straight on my toes and drive.  With 200m to go I open up.   A couple of the faster groups at the finish notice me and start cheering me up.  Then I go all out.  A final bright spark on the final burn.  And then I finish.

Mike shouts the time of 1:12.  I tell him that I am finished and thanks for all his help over the last couple of years.  I think some people do not believe me, but I am done.  They ask me where that 1:12 lap came from, and the answer is that I am done.  That was my sign off

Intervals 1mile tempo 10x400m

Sunday night 2 hour

One more two hour run tonight, one more long run and then taper, then marathon, then done.  After a busy day at my son's 5th birthday I head out.

I run through Hayes and up towards Keston.  Then I start to get hungry not having had my dinner.  So I divert to the Keston Mark where I know there is a petrol station.  There I refuel.

I continue up towards Wilberforce but run out of pavement.  I turn and head back through Bromley Common.  I mess the timing up but suspect I need a little more distance.  I run up through Bromley and loop round past the magistrate court.

Recently I have been musing that my best marathon was run in barefoot shoes.  My racing flats still have a certain degree of padding.  I have been wondering if that is why my thighs ache.  I've decided to marathon in my Vivo barefoots.  I need to get some miles in them and tonight I have them on.  I think it definitely improves my form and raises my cadence.

12 Miles 2:00

Easy 4km round Canary Wharf

I'm out tonight so I decide on an easy recovery run during lunchtime.  It's a short one as I run down the west side of the Isle of Dogs.   It's lovely being by the river on a Sunny day.  The path is closed and I have to divert.

I'm soon back and probably less than 4km.  A good tonic after last nights track and smash.

4km 22:00

A solid interval session

A mile up to Hayes and back and then 3x1600 with a 400m Jog recovery.  The whole gang is here, Jenny, Rob, Rob and Me.  We run and push each other on.  I hold on at the back for the first two reps.  The final one I go for it.  Me and Rob W break free and apparently put a gap of 50m on the other two.   Still at the finish they pull it back.

Worked really hard tonight.  I don't feel massively fit but after a session like that I can't be doing too bad.  Did 20 miles at the weekend as well.

1 mile 3x1600m

Down to the river on a sunny spring day

Out at lunch I gently jog down to the river.  I cut a little bit through Mudchute Park.  I stop and look at the river for a minute or so and then head back without the cut through Mudchute Park.

Beautiful to be in the sun.

5km 30:00

5:30am Sunday run

Up at 5:30am.  Kit prepared the night before.  I run all the way over London Bridge and to the monument.
Gradually as the hot sunny day unfolds it gives a clue as to how marathon day will be.

The last 4 or 5 miles are hard but I do it.  Just one more long, long run to go and then the big day.

20 miles 3:15

Despite cold a good hack through the city

I've a cold.  I toy with not running, I want to get home back to Pancake night.  I summon up the strength.  Mainly by going on an interesting route that I know will end in fun.  I head down Cable Street towards The City and then City Thameslink.

The first bit is dull, but at a decent lick.  Then I hit the crowded city with suits everywhere.  I weave in and out, varying my pace, zipping in and out, blasting and cruising.  Heaven.  Extreme running through a crowded street.

6km 30:00

Turning it round

The weekend long run did not happen.  It was meant to be 20 miles but no running happened.  Today was a just to turn it around to try and do that last push.  So I run two hours on the way home from work.  It doesn't take two hours to run home so I tack on an extra bit around Bromley.

The pace is not fast and it is a struggle but I keep chipping away.  Almost there.

1:55 12 Miles

4 minute rest? Luxury!

Tonight it is 6x1200m with alternating 2 and 4 minute rests.  Some people grumble about the 4 minute rest making them stiff on a cold night but it improves the quality.  There's a good group buzz as well with 5 of us pushing each other on.

Another solid step on the route to the final marathon

6x1200 with alternating 2 and 4 minute test

Out with the club

After last night's two hours I decide to take it easy at the running club tonight.  My wife usually does Tuesday but she has a cough.

As usual I am a bit grumbly at first and I move around the group.  A couple of people at the front keep push, pushing the pace.  This disrupts the group.

At the end James says that for the last bit people can run at their own pace.  So I open up and absolutely smash it.  I am a lazy runner.  I am a totally different runner when motivated.  I fly back over the last half a mile.

10km 54:00

Back from work and round the park for a bit

I wanted to do a couple of hours over the weekend but it didn't happen.  I was in work early today so I leave on the dot.  I run home through Greenwich park and then via a slightly new route.

The thing is, it doesn't take me two hours to run back from work.  So at the end I pad it out with some laps of the park  This is hard.  Part of the joy of running home is that sometimes I run quicker to get home sooner.  But tonight I know this will just lead to more laps of the park.

I get it done.  Another few steps nearer the final marathon.

12 miles 1:58:00

Kitten and Canary

After a Tuesday night with the club and Thursday's interval probably didn't need a race but times running out for races so best to do it.

I sort of know it is not going to be stellar but I give it a good go.  I start at the same time as a female runner (well she starts 3 seconds ahead)  She zooms off, but gradually over 4km I reel her in.  I never really catch Charlie but I diligently bang out the km.

One more full go at the 5 mile next month on this course and then the end of the Hare and Hounds/Cat and Canary.

It was windy and with tired legs I am not to unhappy with a 22:45.

5km 22:45

Track, as usual, gets easier towards the end

It was steak night at work.  Very tempting to go on the lash rather than lashing myself round the track.  But I resist.  The first mile tempo my shoe lace comes undone.  I stop to do it and so run 200m shorter.

We then do another mile.  Then 800m twice and then 4x400m.  Each time only a minutes rest.  I'm in a group of 4 and the further we go on the stronger I get.  I wasn't really timing the laps but some of the 400m reps were around 1:27 which is pretty acceptable.

Ankle has been a little niggly recently but a good solid, hard session.  A few more weeks to go and I think I'll be coming into marathon day in half decent shape.

2x1600m 2x800m 4x400m

A look at the walkie-talkie

Should be an easy 5km tonight.  The ankle is a little sore.  When I was in the City on Sunday with the Kids my daughter had reminded me about the Walkie-Talkie building.  Since reading about it's death-ray ability I've wanted to go and take a look.

So tonight I run to Blackfriars via Eastcheap.

The first part I get on with it.  Then in the City, amongst the crowds, play-mode goes on.  I zip in and out of the crowds.  Rather good fun.

The best bit of the night is the fantastic view at Blackfriars Station.  Well worth the run.

4 miles 34:51

Out with the club

My wife usually runs with the club but is still feeling her 3 hour run on Sunday.  I think I can run in a faster group but don't like the run leader.  I run with the group I do like the leader.

I start off fine but the rest of the group keep pushing the pace.  A new runner to the group struggles.  I drop to encourage him pointing out the faster runners will slow down.

We then run up summer hill.  Lots of people struggle but I maintain a consistent effort.   Then my marathon training kicks in.  The longer the run goes on the stronger I become.  The leader (sounds like North Korea) lets us go.  I start to run smooth and fast.  In the end I finish a close third in the final sprint.  Some of the early pacemakers have dropped a long way off.

Hard at first, easier later.  Sort of enjoyed it and the buzz afterwards.  Didn't love it.

6 miles 51:69

Saturday Afternoon Long Run

3 long training runs to go, and this afternoon I do one of them.  I've spent the day with the kids so do not feel to guilty going off to do the 18 miles (or 3 hours) late afternoon.   This allows me to make it back for lunchtime.  I decide to run 90 minutes out towards Clapham and then back.

It's still daylight but I start to badly need a wee.  Suddenly at Forest Hill I see a 24 hour Darlek toilet.  I dart in, and heaven.  (I stop on the way way back as well)

The worst thing after loo issues resolved is the sore thighs.  Still I get on with it.  On the way back I stop at a Tescos for some sports drink and some sugary sweets.  This helps me pick the pace up.  It is a struggle towards the end but I keep my form.  20 miles, 22 miles, the big day (26.2) and then an end to this.

18 Miles 2:57:07

An interval session finishing with a flourish

1 mile tempo and then 12x400 with 90 seconds rest.  There's an extra 2:30 in the middle.  It's a bit cold but this will be every interval session this year.

I start of doing 1:35 and towards the back of the pack.  Gradually I pick up speed especially after the halfway 2:30 minute break.  1:32, 1;30.  The final 400m I go all out.  I go off the front and use those running behind me to push me.  I get overtaken by one of the faster members of the group but I hold on and take them again.  I am all out, lungs bursting, flat out.  In the final straight Alan opens up but I hold.

1 mile tempo 12x400m with 90second rest (2:30second rest after 6reps)

Back from Penge West

An enjoyable run back from Penge West.  Meant as a recovery run.  Not too fast and I didn't time it and job done.

5km 30:00

Tempo on a different route back from Lewisham

Tempo tonight.  I don't want to run the same route back from Lewisham as I get bored of racing against myself.  I take a slightly more scenic route.

In some ways it is a shame I don't go the usual route as I am flying along.  My ankles flick and the scenery flies by.  I get caught at lots of crossings.

The run takes it out of me but it was a good workout

5.5miles 45:20

Monday night long run

I took a double-day rest.  Last night I had a few relaxing drinks which lead me to stay up watching a film.  I have to do it though, and so I head out after getting the kids to bed.

It is a slow crawl out to Chislehurst.  Not too unpleasant but I no longer have the passion for this.  I turn round and the pace gradually quickens all the way until the last mile I am zipping along.

This is shown by the 8 minute negative split.

10.4 miles 1:50:59

Good and bad back from work

I'm definitely getting faster and fitter.  My form on the run back from work is tight.  I run round the other-side of Greenwich park for a change.  I enjoy some of the run but at the same time that nagging thought that I am done with this.  Push, push, pushing.  Bending my will, making it happen.   Driving myself on.  Not quitting.  Stressing myself.  I can do this; I don't like this.

Hopefully I can finish the training off, execute the marathon day and then "Don't look back in anger".

Sometimes I am seduced with the good running, but then the hatred also sets in.

9.3 Miles 1:28:19

Wet and wonderful interval session

I took yesterday off because some wine needed drinking.  I've been at the British Museum on a School Trip today.  I have a strong cup of coffee and head out into the rain for tonight's track session.

Mike announces 6x800, my favourite session.  There is a river on the track at 150m that will have to be run through on each lap.  I'm okay, I have my waterproof socks on.

And it is a good session.  I knuckle down and bang out the laps.  At the turn of the year I was struggling to do 1:45 laps, tonight I even manage a 1:31/135 duo.  I feel strong.  Perhaps it was a no-stress day, perhaps it was having yesterday off.   Maybe it is a couple of weeks of training.  Feels good afterwards though

1 mile tempo, 6x800

Stop off for Beer

Fancy a beer tonight.  Tempo run back from Lewisham.  Stop off in Shortlands to get the beer.  A non-tempo (due to the beer in the backback) back up the hill to home.

Not massively feeling the love but job done.  Time would have probably been decent without the stop off.

5.2 miles 45:00

Long Run to Welling

I struggle out of bed on a Sunday morning.  I have a little breakfast and then go.  I run towards Welling.  It's not a fantastic pace but good to get the long run in.  There are some short sharp hills.  Even though I was targeting 16 miles the fact it was so hilly makes up for that.

On the way back I stop at a newsagent for some sports drink.  I joke that I must be the only person every to buy the sports drink who is actually doing sport at the time.

In the end it is not too bad.  The worst bit is that when I get back I feel pretty tired for the rest of the day.

15 miles 2:24:39

Beckenham Cinema

I've drunk half a bottle of wine and I am definitely hung-over from a few relaxing beers last night.  I'm probably due a hill session but instead I decide to run over the rolling hills to Beckenham cinema and back.
I stick on "Fat of the land" by the Prodigy in the hope that it will liven me up.

I feel like I am running not too bad.  I get caught on a few roads and then towards the end I gradually accelerate and at the end I am flying.  I try and remember my not to race in training mantra.

Back at home as I book the run, I look at the time.  All told a very satisfactory time.  Perhaps the training is starting to pay dividends...

5km 25:13

Greenwich loop and killer black taxi drivers

I was going to run the 11 miles home tonight but it is going to be very rainy indeed.  Instead I compromise with a 5mile Greenwich loop at lunchtime.

I'm not massively motivated by get on with it all the same.  I crest the observatory and weave through the tourist throngs.

At the bottom of Greenwich park, as I exit the gate a see a Black Taxi driver  swerve round a lady cyclist almost knocking her off and then proceeding to shout abuse at her.  I see the drive and tell him
"You almost killed her!, slow down"
He tells me to carry on running
"I say, you almost killed her"
"I'll run you over and kill you the next time I see you"
He then rapidly (and dangerously) drives off
I take the license number (but not the license plate) but probably not worth doing anything about it, as the cyclist had gone by then and little or no evidence.

I'm in a trance for the rest of the run until I get to the bridge.  As I approach the bridge I stumble heavily and head chest first to a metal pole at chest height, I maintain my grace and flick round it.  I may not be fast but I am proud of the running technique I have developed.

The time (interrupted by arguments with taxi drivers) is decent

5miles 48:50

Slippery, frozen mist intervals

It's cold. misty and slippery.  We do 1 mile tempo, 2x1200m and 4x800m with 90 seconds recovery.  Most of the night my group consists of me and Rob W and one other fellah.

I use Rob as a good bell-weather of where I am at.  Recently I have been getting close to him, so I am making progress.  Each sessions brings me nearer to the end of this game, which is good.

1x1 mile, 2x1200m 4x800m

Different route back from Grove Park

I want an easy 4 or 5km on the way home from work and I decided it has to be a new route.  Difficult as I have been running home for at least 5 years.  I work out a new route from Grove Park via Downham.  The good news is that as it is a new route there is no time pressure.  I can just run at whatever pace.

And some points I do quite enjoy.  Though I do still feel glad to be coming to the end of this little odyssey into running.

4.5km 27:00

Tempo not race

Tuesday night and tempo time.  Having a wonderful history of all my runs is good but there is always the temptation to push the pace, to set a record.  Sometimes I think I am running at almost race pace rather than at a tempo.  Rather than making me stronger this will gradually weaken and fatigue me.

So tonight I concentrate on maintaining a tempo rather than trying to race a previous-me.  I get caught badly at the lights in Catford.  The cars keep coming and coming.  Eventually I am off again.  I get caught again later.  Bah!

My shoes also start to leak.  It's not raining hard but the shoes leak.  I get home and feel nicely worked-out.

5.2 miles 42:58

Back from Grove Park as a recovery run

I feel tired today from yesterdays long run.  I was going to run back from Penge West but an opportunity arise for the Grove Park run.

As I start running I don't feel to bad.  Form is good and while the legs are aching I still have energy.  It's cold though.  Before log I am past the early hilly bit of the run.  I blast through Bromley and eye up a couple of pubs for when I am back drinking properly.

 Soon I am home.  I didn't push at all.  I should have been more tired after yesterday, but in the end, not too bad.

4.5km 27:53

Late Long Run to Biggin Hill after an afternoon of drinking beer

I was meant to do my long run yesterday after taking an additional day of on Friday.  But yesterday I got dressed in my kit put the kids to bed and took my kit of again.  I just felt ill.  Tonight I put my kit on put the kids to bed and head out.  Which is strange because I have spent the afternoon drinking beer with friends.

I head out through Hayes towards Biggin Hill.  It's not too bad.  I think about the impending end of my running exploits but am more sanguine about the upcoming marathon.  There are not many people around and I stride on.

Eventually I reach 1:30 on my watch somewhere in the middle of Biggin Hill.  I turn and head back.  I have a patch where I really start enjoying my running and feel great.  The slog back up Pickhurst Lane is horrible.  The last 500m or so I really need the toilet.  I am delighted when I get home.  The time is remarkable.  I have managed to run 1:29:30 on the way back.  The way back should be quicker as it is significantly more downhill (The clue is in "Biggin Hill")

Still, a good run.  While only 15 miles, 15 hard miles with all the climbing and still well placed at this point of the training.

15 miles 2:29:30

Happy Days

I was out partying last night.  I am tempted to skip the track.  But I commit and go.  Mike has promised us a marathon specific session.

We do 1 3/4 laps of the track, out the track, out the park and up towards the George pub.  We keep running until the first runner comes back.  Once back at the track we run until Mike blows the whistle after 15 minutes.

We then do 5x3 minutes with 1 minute recovery.  This gets me about 1 2/3rds around the track.  I then have to scamper to get back to the start before the next session.  This I manage to do on all the intervals.

After a while, I realise that I am feeling good.   I am running strong and is not too painful.   There are a couple of runners who I try and track.  The last few weeks I had been no where near.  Tonight I am able to keep them in range.

Then on to the second 15 minutes and back towards the George.  The pace on this run picks up.  We are all running way faster than marathon pace but it is great fun.   Great fun!  Haven't thought that for a while.  I think not having done a Wednesday 9 miler has helped.  The most important session is the long run.  The next most important is probably these intervals.

The quick run back from Lewisham on Tuesday and tonight's great session (despite the hangover), things are starting to fall into place.

1x15minutes 5x3minutes (1 minute recovery) 1x15minutes

Easy 4km ahead of party-time

I'm thinking of moving my midweek 9 miler to Friday.  This should leave me more fresh for the track session on Thursday.  Tonight is party time at work and so I go out and do a very easy 4km.

Despite the easy nature of the run it's still a struggle.  However, one thing delights me.  I find the Canary Wharf Traffic-Light-Tree work of art.

4km 21:29

Lewisham Tempo

I have a tempo back from Lewisham scheduled for tonight.  I'm feeling a bit perkier.  During the day I find out I need to do an interview for someone at work.  This means finishing at 6:30 but I need to get back so my wife can go to the running club.  I get through the interview, get changed and jump on the DLR.  I'll need to push the pace to make sure I get back in time so she can go out.

I do push the pace.  Not sure if it is the extra motivation of having to get back or the days rest, but I do push.   I'm lucky with the traffic lights.  I feel that there is more to give but I'm going well.

I get back home and the time is good.  I feel like I'm back on track.

5.2 Miles 41:01

Beckenham Cinema and back after a rest

I took a couple of days off.  I felt burnt out and over-trained.  I even had a couple of beers.  Hopefully this will refresh me.

I get back into running with an easy 5km to the cinema and back.  And the love is not there.  I grumble through it.  On the way back the pace gradually picks up until towards the end I am running reasonably well.

Back on it though.

5km 29:30

Kitten and Canary

I've been pushing work to do a 5km time trial as well as a 5 mile (To make it more inclusive)   Charlie and Martin being the top blokes they are, have put this in place.  I feel like I have to run the first one.

Most of the Old Skool stick with the 5 mile.  Of the 10 or so runners I am potentially second fastest.  At the start the other faster runner looks like he will not show.

So as I set off I am thinking, that if I can get round then I could be the winner of the inaugural K+C.  I'll also hold the course record.  Good plan.  I'm not feeling the running love and so have to flog myself.  Which I hate and part of the reason that I am quitting racing.  I flog myself hard enough to get round in a decent way.

There's one other runner who I think could challenge and I gradually reel him in.  I pass him with 500m to go.   I see another runner who I suspect is in the 5km (who I will definitely beat time-wise, but why not beat them handicap-wise as well?)

 I look at the time.  I had predicted 22:30 to the race organisers.  The watch says 22:30.  A remarkable bit of prediction.

I have to wait until 6:00 that evening for the results to come out.  2nd.  Someone had obviously shown up later and ran 20:43.  Bah!

I didn't really want to run today as I am feeling tired and possibly overtrained but I had to do this event.  I think I will try taking a couple of days of to see if I can get some sort of motivation to finish this thing off.

5km 22:30

Intervals in a sad and lonely way

I feel tired but go to the track anyway.  The 1 miles tempo at the start is done at 3:30 marathon pace which is fine.  The intervals I struggle to do at 1:47 pace.  I should be doing them 10 seconds faster.

Everyone else is faster.  I am the second slowest there way off the pace.  I think I need a couple of days off.  Possibly overtraining.

Intervals 1x1 mile tempo  5x1000m

All the way back via Downham

Tonight it's nine miles all the way home.  I fancy a change so I twiddle the route in the middle.  It also means going by Greenwich Park.  It should be on the verge of being shut, so I gamble and run through the dark-park.  I guess in theory I could get shut in, but it never looks likely to happen.

The run is hard.  I have to keep pushing myself.  The pace seems slow.  I also need a wee.  I struggle to find somewhere to go for a wee.  I spot lots of funnily named Kebab shops.  Eventually I find a bush in a rough housing estate and risk being beaten-up if

Eventually I join the back from Grove Park route at the hill before the roundabout.  I like the run back from here.  The pace is a bit faster but I'm not really flowing.

I battled through the run.  I get back home and move on.

9.2 1:35:01

Tempo back from Lewisham

I'm running my plan and tonight is tempo back from Lewisham.   The hard thing about knowing this is the final marathon is the nagging doubts as you run.  This reaches a crescendo on a tempo run by yourself where you have to push, push yourself.

Tonight it is like that.  I do push myself but all the time hating it.  A couple of months to get over the finish line and then time for something else.

5.2 Miles 42:30

Horrible, Hungry, Wet Long Run

The trouble with putting off my long run all weekend is that in the end it has to be done.  And that end is Sunday night.  It is drizzling and it is cold.    So without dinner I head out.

First 20 minutes are okay.  From then on, I am cold and hungry.  The music player wouldn't work properly so I leave it behind.   I run out through old Hayes, Hayes, West Wickham before finally turning back in Shirley.  At least it is downhill back from here.

For various reasons (to be explained later and elsewhere) I have decided that not only will this be my last marathon it will be my last timed run of any kind.  Nights like this remind me why.  The important thing is not to let my impending retirement this impact my motivation.

Towards the end I pick up some speed but I am still very glad when I get home.

12miles 1:54:05

Getting stronger hills

Saturday night, hills.  Yesterday's easy 5km has revived me and I'm feeling stronger.  I go out and get the 10 roughly 1 minute intervals done.  Some are probably faster than others but pretty even.

I definitely feel stronger.  It's still early days as well as my training log reminds me.

10x1 minute hills with 5 minute warm up / warm down

Slow, easy 5km

Feeling the mileage but an easy run tonight.  5km to Beckenham Cinema and back.  Nothing to spectacular here but really it is a recovery run I need.

5km 31:40

Intervals getting colder

It's getting colder.  I am tired (particularly achy thighs) but there is track to be run.

We do the 1 miles tempo followed by 1200m, 1000m, 800m, 600m, 400m and then (for me) a fun 5x60m

The most enjoyable is the 5x60m.  I think I am fast twitch.

The gratifying things is that I can feel myself getting faster and stronger.  Considering I've pushed the mile this week some of the laps were pretty good.  At this point in the marathon training that is pleasing.

I get home and manage to my press-ups and weight session as well.

Intervals 1 miles tempo, 1x1200m, 1x1000m, 1x800m, 1x600m, 1x400m 5x60m

The long run again

The title says it all.  On my personal marathon schedule, Wednesday night is the run all the way home (about 9 miles)  I had done this on Monday as my weekly long run (I had moved the rest day to Sunday)

Tonight I feel tired.  I'm not pushing the pace after last nights fast effort.  It's hard but then towards the end I forget to feel tired and just crack on.

It's good that I can find the motivation to get these runs done.  Surprisingly the time was only 40 or so seconds slower than when I ran it earlier in the week (Though possibly tonight was more direct)

9miles 1:25:44

Tempo

Bit achy from the long run yesterday but I crack on with the tempo run all the same.  Back from Lewisham.  I put some house music on and drive myself.  In the end quite a good performance but I did require some real mental pushing.

8km 43:04

Back via Hither Green

I'm trying to burn in the route back home from work via Hither Green.  Mainly because it is possibly a nicer cycle.  Running definitely helps burn things in as you are travelling slower and notice the terrain more.

The run is pretty sound given the point in my training where I am.  Through Downham some youths make me feel uncomfortable, so I pick up the pace.  Remarkably so.

I was meant to do my long run yesterday and this was going to be the rest day.  In the end I swapped them. This was an easy long run, 9 miles.  They'll only get longer from here....

9miles 1:25:01

Hills, Hills, Hills

Don't want to but have to.  So I go out my door.  I warm up with a 5 minute run and then 10 times up the hill by my house fast and a gentle jog down.

The first reps are hard but then it gets easier.  I hardly notice the last two.  I used to do this session on a Friday night as it felt easier being near my house.  Back to back sessions aren't a great idea, but its a nice one for a Saturday night.

35 minutes, 10 x 1 minute with jog recovery

Beckenham Cinema recovery run but not really

I nice easy run to Beckenham Cinema was the plan.  I'm reading a book on running form.  I try to work on my style.  Push forward with my knees and don't shuffle.  Problem is that its hard to run slowly properly, so I run fast.  It doesn't feel too bad so I keep running fast.

The final hill feels hard, but having run so well the I keep going.  I then belt down the hill to my hours.  All the time trying to show the runner behind the soles of my feet.  In the end a pretty tidy time for the route.

5km 26:05

Greenwich loop

Work is slow and I'm in Marathon training.  According to my schedule it should be hills or an easy 5km.  The plan was to run to Lewisham in the morning and then a medium-paced one to Beckenham Cinema tonight.  Instead this morning it looks like rain.

So I opt for a Lunchtime greenwich loop at tempo and an easy run to Beckenham tonight.  I check the rainfall radar and I wonder if I can fit it in before the next wave of heavy rain.  I decide to gamble.  I'm reading a book about running form and so I concentrate on my form and it seems to help.

I do run at tempo pace and keep pushing.  It definitely feels like I am getting back to fitness.  Towards the end it starts to rain.  Fortunately it turns out to only be a shower.

5miles 45:22

Marathon training starts with a speed session!

Was planning to start marathon training in earnest yesterday but was still a bit sick.  Tonight though I head out to the track.

We do 1:30 round the track and then 1:30 back.  I probably hold off a little on the way out and then smash it on the way back.  Each time I finish 10 or so metres past the start.  Still it's a lot more consistent then some of the other runners who are all over the place.

A hard workout that feels good at the end

Intervals 6 x 3minutes