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