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