Reverse Billingsgate

A couple of times I have run out past Billingsgate before looping back round and back to the Office via South Quay.  At lunchtime I decide to do the route in reverse but at an easy recovery pace.

I run the route and it is rather pleasant.  Problem is I have only done 17 minutes.  I bimble around the Canary Wharf estate to make it up to the half hour.

Not as cold as I was expecting.

5km 29:00

Tempo run not as bad as expected.

Paul and me get the DLR to Lewisham.  We navigate the road and are off.  Paul had done 19 miles at the weekend, and where usually he pushes the pace tonight he drops to my pace.

I do not feel to bad and the miles soon fly by.  Before I know it, Paul has peeled off to his house and I have to run the last 1.5km back.  The hill by Clare House taxes me a little, but I power on.

On the run down the hill to my house I am flying.  In fact I can't move my legs fast enough to keep up with the pace I want to be running at.

Unlike last week where I suffered after the long run, today was fine.  I think having the 1.5 days rest definitely did the trick.

8.5km 48:51

N,E,S,W run

At lunchtime I decide to go for a gentle pootle to see how the legs are ahead of tonight's tempo run.  I stand outside the office and I am a bit paralysed as where to go.  I can NW and to Wapping or NE towards Billingsgate.    I can go SE towards The Dome.  In the end I go SW and down towards the launch site of the Great Eastern.  I never quite get there as the pace is very, very tame.   It is freezing cold along by the river especially with the wind.

I will be running back with Paul tonight on the Tempo run, the legs still feel a little weak from Sunday.  Gulp.

5km 28:30

Early Sunday Morning Long Run Running Laps

I get up a 6:30.  I head down to Shortland's Park (As I shall call it)  And I run laps.  I've done this previously.  It's good because it is flat.  It also forces you to run a steady pace (no hills)

At the start it is dark.  After 45 minutes I am struggling.  I do various things to distract my self.  I switch direction, I stop for a drink, have a banana, have some sweets.  Each time I get back onto pace.

Unnoticeable to me, the sun comes up and it is light.  I'm surprised as I feel like I am slowing as tiredness kicks in but I'm not.  I run a steady 9.5 minute mile pace.  This is good as it is faster than my previous marathon's long runs but I can't imagine stepping up the pace but come marathon day I will.

Eventualy I realise that there are only a couple of miles to go.  I bang them out and head home for coffee and two bacon sandwiches.

27.4km (17.1 miles) 2:40:42 (5:51/km 9:25/mile)

Saturday Night Easy

Saturday night and I am planning to get up early tomorrow to do my long run.  I decide a gentle run to Hayes and back will do for tonight.

It's a clear cold night and a stand alone run it would be pretty easy. It's just the thought of tomorrow that is dragging it down.

A pretty even split will tells a tale as it's uphill on the way there.

9km 51:04

Friday night hills

The usual Friday night hills.  The hill virtually outside my front door.  Tonight I do a 5 minute warm up first.  I then diligently run.  The quads are slightly sore have never really recovered from the long run on Monday.

I should run for 35 minutes but at the bottom of the hill I notice the time is 34 minutes.  I know my wife will have my dinner waiting so I call it a day.  I really feel these sessions are helping with my strength and form

1 minute hill repeats with jog recovery 35mins

Gentle lunchtime run on the Cat and Canary route

I have my usual Friday night hill session tonight but after last nights good intervals I decide on a nice easy jog.  Sometimes part of the struggle is coming up with the new routes.  Today I decide to run on the Cat and Canary Route (The work's once a month 5 mile time trial route) which goes down the Regents canal.

The pace is easy, after just short of 15 minutes I turn and head back.  I can't help picking up speed.  The river looks beautiful and all is good

5km 29:30