A day out with the kids and then a terrible meal at TGI Fridays. I still have to do my hour long "steady" run. I get the kids in bed and head out. I decide to run to Hayes and back. The first 20 minutes are fine. And then I start to bonk. Quite badly.
I struggle on, and unusually for this route the downhill return leg takes more time than the outward leg. Good practice for the mental will power of that last bit of a marathon. I get home and stuff my face with food.
10km 1:01:52
Saturday, 5 January 2013
Friday, 4 January 2013
Hills on a Friday Evening
In my training schedule I have set aside Friday evening for a Hill Rep Session. It's a struggle to get the kids in bed. I have to go and buy dinner first. In the end I don't get out until after 9:00pm. I am a bit grumbly about it all.
Still not to worry, I'm not going far. I run for 20 metres before reaching my hill. There is a fantastic hill right next to my house which leads up to the church. Nice and steep but not too short or too long.
I spend the next half an hour powering up (in around a minute) before jogging back down (around a couple of minutes) Towards the end my form starts to really get good and I am not landing on my heels.
Hills are always tough, but I could feel this session growing me and somewhere and on some level I think I enjoyed it.
5km Hill Reps 30mins
Still not to worry, I'm not going far. I run for 20 metres before reaching my hill. There is a fantastic hill right next to my house which leads up to the church. Nice and steep but not too short or too long.
I spend the next half an hour powering up (in around a minute) before jogging back down (around a couple of minutes) Towards the end my form starts to really get good and I am not landing on my heels.
Hills are always tough, but I could feel this session growing me and somewhere and on some level I think I enjoyed it.
5km Hill Reps 30mins
On the Farm
It's lunchtime and tonight I have a hill session planned. So I go on a gentle recovery run. I decide to go to Mudchute Park. It is an urban farm. Once I have run across the docks to get there I am able to get in a little cross country as I run past the animals. I do a lap and loop back round.
The pace is gentle but it is very enjoyable. I don't start the watch correctly so it may have been longer or shorter but it felt around 5km.
5km 30:00
The pace is gentle but it is very enjoyable. I don't start the watch correctly so it may have been longer or shorter but it felt around 5km.
5km 30:00
Thursday, 3 January 2013
Intervals by the river
I head out with the Thursday interval group. Scott, Paul and Martin from work are also there.
There is a "track", basically a slightly hilly path around a small park of about 400m which we run. We do the warm-ups and then it is chasebacks. We run until the fastest person has done a lap. Then run back to the starts. Then we do two laps, and two laps back. Finally three laps and three laps back.
I am pleased with the consistent pace I manage to run. Some of the others do not fare so well. I am probably in the bottom quarter of the group, but it is a good session.
I don't do a recovery run today as I bike to and from work.
6km intervals 40 mins
Wednesday, 2 January 2013
Back from Lewisham
My freshly minted training plan says a steady 5 or 6 miles so I decide to run back from Lewisham. I'm caught at work with a corundum but I am determined to run.
The weather is perfect, cool and no rain. The traffic is kind and I focus on good form. A slight niggle in the right ankle but nothing to troubling at this point. The time is fairly decent as well.
When I get home my 4 year old son says "After a long run you are all stinky". I probably am.
44:18 8km
The weather is perfect, cool and no rain. The traffic is kind and I focus on good form. A slight niggle in the right ankle but nothing to troubling at this point. The time is fairly decent as well.
When I get home my 4 year old son says "After a long run you are all stinky". I probably am.
44:18 8km
Easy, easy lunchtime
I want to get back into two runs a day. When I did this previously my performance improved significantly. So today I go for the easiest of runs down the canal towards the Olympic Stadium but get nowhere near it.
There's lots of people out, perhaps a January New Year thing. I'm enjoying it and feel tempted to pick up the pace. I remind myself that I will be doing a steady 5 miles later and reign myself in.
I have run this route before when heavily hungover and today I get further. The big training push has started...
5km 30:00
There's lots of people out, perhaps a January New Year thing. I'm enjoying it and feel tempted to pick up the pace. I remind myself that I will be doing a steady 5 miles later and reign myself in.
I have run this route before when heavily hungover and today I get further. The big training push has started...
5km 30:00
Tuesday, 1 January 2013
New Years Park Run
It's at 10:00 today, and despite it being New Years day I'm not to hungover. I equip my feet with full mud kit though (Trail Shoes and Waterproof Socks)
There's plenty of people from the club here. I set off at a decent pace ploughing through mud and puddle alike. After the first 1.5km, I'm even keeping up with Rob and Jenny. This is clearly a mistake. Another km or so and I start to struggle. I feel tired. I keep going but at a slower pace. I remind myself that this is a New Years trot.
At the finish I put in a sprint and move up a couple of places. The time is still more than 20 seconds slower than last time and it probably wasn't as muddy.
Later I look at everyone else's times from the winner downwards. And to be honest, everyone had lost about the same percentage from their expected time so it's not to bad.
5km 25:20
There's plenty of people from the club here. I set off at a decent pace ploughing through mud and puddle alike. After the first 1.5km, I'm even keeping up with Rob and Jenny. This is clearly a mistake. Another km or so and I start to struggle. I feel tired. I keep going but at a slower pace. I remind myself that this is a New Years trot.
At the finish I put in a sprint and move up a couple of places. The time is still more than 20 seconds slower than last time and it probably wasn't as muddy.
Later I look at everyone else's times from the winner downwards. And to be honest, everyone had lost about the same percentage from their expected time so it's not to bad.
5km 25:20
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