A rob-less interval session

No Rob W or Rob B at the interval session tonight.  Just me and Jenny from the usual team.
The session tonight is 1600m, 400m recovery.  3200m, 800m recovery, 800m, 400m recovery and 800m.  I get there early and run a few warm up laps.

We then get into it and bang the out.  Possibly with the marathon training I get stronger as time goes on.  We do some warm down laps, a little bit of stretching and then off to enjoy the feeling of satisfaction.

1x1600 (400 recovery), 1x3200 (800 recovery), 1x800(400 recovery), 1x800

Run home from Canary Wharf, alone on the edge of a bonk

Paul is still out so I do the Wednesday run home by myself.  I soon feel tired but keep plugging.  I'm teetering on the edge of a bonk but I resist the temptation to stop for refuelling.

Finally at Downham I pickup some pace.  Despite the tiredness I feel like I am running well.

14.4km 1:47:27

Round the Marina

A gentle jog at at lunch time.  I head down on the way to Wapping but divert for a lap of the Limehouse Basin.  Around Docklands they have boards telling you the history of the area.  I pause to take some of them in.

The pace is very gentle.  I know I am running home tonight.

4km 25:00

Back from Lewisham Quickly

After yesterday's loss of confidence, tonight it back on to the tempo run from Lewisham.  My usual partner on the run Paul is out.  Probably will not be fast with yesterday's 2 hour run.

I start off and feel good.  I feel powerful and focussed.  The only problem is that I get caught at every set of traffic lights.  Pedestrians dawdle.  My shoe lace comes undone.  Each time I diligently stop and then pick up the pace again.  It's a shame else it would have been a good time.

At home I am hot and sweaty despite the cold weather.  I look at the watch.  The time is very quick.  I think it is a PB on the route.  It appears to be.  It looks like the form is still there.  Wonder how fast it would have been without all the interruptions?

8km 39:353

An hour out and back at the half way point

I'm half way through the training.  Something the Karen said at Park Run kind of hit home.  I need to make sure that I don't peak to early.  I was going to run 20 miles this week, but I think maybe a little easing off before another big push towards the taper.

After the 5km PB on Saturday I celebrate Saturday night with some wine and a few beers with my wife for her birthday.  I soon decide to have Sunday off.  This means Monday night I need to do a long run.

I decide to do an hour out and an hour back at any pace.   I head out through West Wickham and into Shirley.  The pace is terrible but the effort high.  This does not feel good and the confidence sags away.

At the far end of Shirley I run out of Road.  I turn left up towards the Windmill and the steep hill.  I only have 10 minutes left of the hour.  Before long I am nearing the top of the hill.  It's not until I run down the hill that I realise how far I have gone.

Then gradually on the way back I pick up the pace.  Down Shortlands road I am flying.  Best not to read too much into this run.  I've reached the half way point.  I've had a bit of a break now to crack on and make it happen.

19.2km 2:03:00

Marathon Training Park Run PB

I know  I am running well because of my Cat and Canary 5 mile time trial time.  I calculated I must have run a 5km PB during that.  Today my wife cries off Parkrun with a twinge.  I decide to go instead and run a PB.  Get some payback for all the marathon training.

It is cold, 1 degree maybe and there are snow flurries.  I will be running in my coat and hat and gloves.  But still I am confident of a PB.  I do my track warm up.  Soon we are off.  We are running the winter Bromley Park Run Course which is basically 2 and 3/4 laps without going near the middle of the park.

After about 0.5km I see Brian from the club leading from the front.  This inspires me.  

Running on the track teaches you one thing.  Never to waste a single step.  Each and every single footstep is beautifully crafted before being precisely placed.  

I get into a battle with a fast lady runner.  On the slight hill I power past her.  On the downhill she elegantly flows past me.  On the last lap I don't catch her on the uphill and it looks like she will escape.  As the finish nears I put together a powerful sprint and I manage to sweep her up and cross the line ahead of her (Though she gets the same time)  She is the second lady in the entire race.  The wining lady finishes second to Brian.  I finish 30th overall.

A lot of people are disappointed with their times.  I am ecstatic (obviously).  I casually ask what effect the wintry weather had and the consensus is around a minute.  I am trained for a marathon.  I ran a hill session last night.   I wonder how much lower I can get this with some specific training...

5km 21:17 

Sneaked in Friday Night Hill Session

My wife has gone to see her friend in Essex for her birthday.  I get back from work and know that she will not be back for an hour or so.  I don my running kit and go and run the hill just outside my front door up to the church.

I do a 5 minute warm up and then get into it.  I have my favourite podcast on.  I do a 5 minute warm down and back to make the most of my free time before the tired kid return and I have to carry them to bed.

1:30 Hill repeats for 30 mins with jog down recovery.  Also 5 min jog warm-up and cool-down .