Up a group at the club

I hadn't run today or yesterday so was feeling fresh.  I decide to move up a group at the club.
We set of at a fast pace.  We are meant to be running 8:30 minute miles but it is not.  A couple of people drop off the group and go their own way.

I sit at the front holding on.  We run up a long, big, big hill but I manage to hold on.  Then the pace go crazy (7:36/mile according to the Garmin)  I start to drop slightly.  Someone drops off the back.  The group leader isn't even aware who is in his group and is too busy chatting to care.

I decide to drop back and run back with them.  I can only see the pace going even faster at the front.  Me and the other runner find our way back.  I certainly don't know the area well and fortunately the other runner does.

It's a good workout though.  It would be good to be able to move up a group but it's hard to do when they don't run at the pace they say they will and leave runners to get stranded.

11.68km 1:01:01

Bromley and Beckenham Long Run

Last weeks aborted long run hangs over me.  I need a long run but don't feel great.  But I can't wimp out twice in a row.  I originally planned a three hour run.  After chatting with Richard at the club and looking at the schedule to the Beachy Head Marathon that may be a bit premature.

I run up to Bromley, through the High Street, round to Beckenham.  After around one hour I stop and turn back.  It's funny because it is prime-time pub time on a Saturday and I'm out running.  I was expecting a bit more abuse but I think most people are a bit dumb-struck that someone is out running on Saturday night.  It would seems that a Marathon Session on a Saturday night for me these days means a two-hour run.

I am struggling.  I think I have a cold and I can still feel Wednesday's exertions.  I run within a 400m of the house a couple of timed not tempted to quit.  More of a mental than a physical work out.

The average pace just creeps under 7:00/km which even for a Long Slow Run is pretty glacial.  I had stopped after 55:00 expecting the return leg to be slower but when I get back it is almost even splits.

This is the kind of run I am just glad to get in the bag.

16:00km 1:51:00

IAA 10km

I haven't run a 10km for a couple of years.  I quite like the distance.  I ran a lot more of them during my early running career.

This is a lap of Battersea Park, an extended lap over Chelsea Bridge back over Albert Bridge.  A lap of the park and then a final lap.

I start off easy and everyone speeds off.  After a lap I have fallen into a group of people with a few lady runners.  I follow them over Chelsea Bridge.  Down the Chelsea Embankment it is windy.  I notice that the tide is particularly low.  Over Albert Bridge the surface is kind and springy.  We go back into the park.  I gradually get into my groove.

I pick of the lady runners and soon I am on my last lap.  I dig deep and push hard.  I know the finish is near and I am flying along.   I am being driven by the noisy wheezer behind me.  Finally the finish arrives and I put in a sprint.  The finish comes to soon and probably I could have sprinted earlier.

At the finish I sit down.  The St. Johns ambulance people feel like spare parts and force water on people.  I take the time to look at the watch.  It's a PB but I felt I had run faster.

10km 46:29

Gently back on it

I took yesterday off to see what would happen with my virus-thingy.  Today I feel better.  I decide to run back from Grove Park.  I am racing a 10km tomorrow (The first for a couple of years) and I think a PB should be achievable.

The run back from Grove Park is pretty uneventful.  Towards the end I tire but that could be due to limited motivation.  I am still a little wheezy, which would bad for the race tomorrow.  Still I feel fresher and the Achilles feels a lot better.

4.5km 25:30

Little Long Run

I set all my kit up the night before.  Sunday morning is going to be a 3 hour long run.  To achieve this, I have to be up very, very early as not to eat to much of the family day up  The alarm clock goes off and I get dressed and get out the door.  It is 5:35am.

I struggle to get going.  I know I'l come right soon.  But I don't and I struggle and struggle and struggle.  The kids have all been sick.  I think I have come down with something, I feel so weak.  I stop in Hayes High Street.  The game is up.  I don't have the energy to run back and so I walk back.  I try to jog a couple of times but can't do it.

Long run aborted.  Let's hope I can fight this off quickly.

Back at home I go straight back to be for a couple of hours despite having gone to bed at 9:30 last night.   My wife says I was snoring like I was drunk during the night.

5km 35:00

Run to work with Rob

Rob from the club is running to Canary Wharf from Chislehurst.   I first have to run the 3 miles to the meeting point. I leave plenty of time to get there and have a rest but somehow only end up with a 5 minute rest.

Soon Rob comes along.  We chat away and initially I am fine.  Then I start to suffer.  And suffer and suffer.  I hang on but towards the end I feel Rob has dropped the pace for me.  We get to Greenwich Park but it still looks Olympic Closed so we run round the edge, putting crucial distance on the run

I know Rob had expected to get to Canary Wharf at 8:00am.  I glance at my watch as we arrive.  8:00am on the dot.  My pacemaker has done a good job.  I am now exhausted.

19.2km 1:50

Intervals with Larry and Samuel

I biked to work, but I decide to go and run with the intervals group.  I was planning to go alone.  Both Samuel and Larry ask me if I am running at lunchtime.  They both come with me after I explain I am running intervals.

I like to try and keep my lunch as close to an hour as possible.  I am now worried that we may miss the start as Samuel is a little slower running there.

We do make the start.  John explains the intervals.  All run until the faster has finished a lap.  Stop, 30 seconds recovery and then run back to all finish together. Then 2 laps and 2 laps back.  Then finally 3 laps and 3 laps back.

Samuel drops of the back, but stays to the end.  Larry zooms off on most of the intervals but I think I am probably running a more even pace.

I don't hang around for the warm down jog as we can do this on the way back.  A good session.

Intervals (around 5km)