I am Mo Farah (on the way to work)

I go to bed early with the intention of getting up early to do some jobs.  Instead I lay in bed.  When I do get I up I decide to run to Lewisham.  I pop on my new Team GB running vest.  I also put on my long socks to see the effect on my Achilles.  I am worried that wearing a vest and rucksack my chaff but this is unfounded.

It's still hot and humid, like being in the Far East but I potter along at a decent enough pace.  I make it to Lewisham.  The DLR is fine today; I am very sweaty

8km 45:38

Struggle to work

Bit of a struggle this morning.  I still have the sore throat.  It was a hot and humid night.  The achillies and ankle has also been playing up.

I pack my stuff up and head for Lewisham.  The initial run up my road is incredibly hard.  I start to feel better as I skip through the woods of Beckenham Place Park.  By the time I reach Lewisham high street I am relaxed and enjoying the run.  The programme of sit-ups I have been doing seem to be starting to pay dividends in terms of my form.

Eventually I make the DLR station but am pretty hot and sweaty.   I look forward to the shower at work.  But first I have to deal with the DLR delays caused by a broken set of points and broken down train.  I start to think I should have ran the whole way.

Glad I made the effort to run.  It feels like the run has helped with the ankle and achillies.  It would be interesting to know if it is running or cycling related.

8km 50:00

I am most certainly not Mo Farah at the Cat and Canary

The work's 5mile time trial down the canals.  It's pretty hot.  As always with Martin organising he turns up late and it is a bit chaotic.  Eventually I get off.

I'm doing okay, but then the sweat starts to drip into my eyes and sting.  I loop the pond and then get overtaken by someone.  They fly past.  This saps my morale.

Further down I get overtaken by some faster guys.  I hold them for a while, but even they slip away.  In the final run in, I see some people hunting me down so I push on.

I get to the finish utterly exhausted and sweaty.  The time is not great.  Larry also beat me.  I think it was a combination of tiredness and a slightly sore achilles 

8km 39:43

Recovery run in cycling shorts

I want to go for a run at work at lunchtime.  I know Matt  and Steve are going.  It will be a nice easy 4km.  The only trouble is that I have no shorts with me.  I go to the gym at work which sells sports clothes.  All the shorts are expensive and size XXXXL.

In the end I decide to wear my cycling shorts (I have cycled to work)  I'm tired from yesterday's runs and the bike.  I run at Matt's pace.  It's a really nice run round the docks.  Running in my cycling kit probably looked funny but it was good to be running.  It's the work's 5 mile time trial tomorrow, so good to take it easy.

4km 20:30

Humid Lewisham Run

It's humid, I'm still hungover, I went running at lunch time but I still summon up the grit to run back from Lewisham.

I decide to go via the park. Not sure if it is the situps and press-ups but my form is more solid.  The only slight cloud on the horizon is the sore achilles.  I'll need to keep an eye on it.

As the run drags on, I have to start digging deep to keep going.  Finally I am home but sweaty.

8km 50:00

Hung-over lunch time run

I did party last night and am a little delicate today.  I have a very greasy burger and chips for lunch.  Perhaps the guilt gets to me and I decide to go for a run.

It is a delicate and steady pace.  I decide to run down the other canal (not the Hare and Hounds one)  It is long straight and quiet.  After a while I am running smoothly but not particularly quickly.

After 13 or 14 minutes I stop.  The canal stretches on straight as far as the eye can see.  Maybe further explorer for a new, fresher day.

4km 24:00