A lunchtime easy run down towards Wapping. I was thinking about reaching The Captain Kidd or Spirit of Whitby but I don't have enough time and I'm not fast enough today.
It's cold but I don't currently have a coat at work, so I wear a t-shirt and my gloves. I am running easy and get over taken by lots of people. I do manage to overtake some people though.
4km 27:00
Friday, 11 January 2013
Thursday, 10 January 2013
First ever Track Intervals
I have never run intervals on the track before. Tonight is the opportunity with my club. I tun up and run some gentle warm up laps with Rob. We then do some warm up aerobics.
The session consists of 1200 metres and marathon pace. Then 4 x 800m with 200m jog recovery. I run in a group including Rob, Rob, Mark and Jenny. All of them maybe a minute quicker than me over 5km. At the start they put 20m on me but for the other 600m on each of the laps I manage to hang on. I feel that I had run at a more consistent pace through each interval.
There's a great social atmosphere but everyone works hard. Running on the track under the bright lights feels great. I always find that I feel good after a long run but fantastic after short bursts of high intensity.
A really good session that just feels like it did me good.
Intervals 1200m at marathon pace followed by 4 x 800 with 200m jog recovery
The session consists of 1200 metres and marathon pace. Then 4 x 800m with 200m jog recovery. I run in a group including Rob, Rob, Mark and Jenny. All of them maybe a minute quicker than me over 5km. At the start they put 20m on me but for the other 600m on each of the laps I manage to hang on. I feel that I had run at a more consistent pace through each interval.
There's a great social atmosphere but everyone works hard. Running on the track under the bright lights feels great. I always find that I feel good after a long run but fantastic after short bursts of high intensity.
A really good session that just feels like it did me good.
Intervals 1200m at marathon pace followed by 4 x 800 with 200m jog recovery
Gentle 4km via Billingsgate
It's track intervals tonight so at lunch I do an easy, easy 30 mins or so. I run up to Billingsgate but get blocked by the Crossrail works. I loop round and find my way off the Canary Wharf estate. I head back into the docks and back to the office. All the recent miles have smoothed the kinks out of my running style and I feel like I am flowing well.
4km 25mins
4km 25mins
Wednesday, 9 January 2013
Another tempo run
I decide to run the 9 or so miles back from work. This is meant to be an easy or steady run.
I chat with Paul at work and he is interested in running back. I stress to him that I am taking it easy unlike yesterday. We run the direct route Lewisham and then follow the same route as as yesterday. The pace is also pretty similar to yesterday.
Rather than run into Beckenham High Street we turn off and run down Foxgrove Road. Paul goes into his club. I am tempted to slow down but keep the pace going.
Two tempo runs in a row, easy now.
14.5km 1:22:22
I chat with Paul at work and he is interested in running back. I stress to him that I am taking it easy unlike yesterday. We run the direct route Lewisham and then follow the same route as as yesterday. The pace is also pretty similar to yesterday.
Rather than run into Beckenham High Street we turn off and run down Foxgrove Road. Paul goes into his club. I am tempted to slow down but keep the pace going.
Two tempo runs in a row, easy now.
14.5km 1:22:22
Tuesday, 8 January 2013
Tempo run rescued by Paul
The best way for me to do a tempo run is to go out with a fast group with the club. My wife is out running with the club tonight, so I decide to do a tempo run on the way home from Lewisham. The trouble is that I find it hard to push myself when I run on my own.
At lunchtime I had bumped into Paul in the changing room. He said he'd run back with me, living reasonably close by. Paul is a lot faster than me.
We meet up and get the DLR to Lewisham. With two of us we can run down the river route which may be a little bit risky along when it is dark. Despite Paul having a hard lunch run with Ben (faster than Paul) he still is well within his limit. For me it is the perfectly paced tempo run.
Paul splits off at his flat at Beckenham. I still have about 1.5km to run. I worry that the pace may slip, but it doesn't. I keep the pace up and it is a complete tempo run. We went a slightly longer way round. On the final straight I look at my watch but the battery has gone flat so I don't know the exact time.
8.5km 48:00
At lunchtime I had bumped into Paul in the changing room. He said he'd run back with me, living reasonably close by. Paul is a lot faster than me.
We meet up and get the DLR to Lewisham. With two of us we can run down the river route which may be a little bit risky along when it is dark. Despite Paul having a hard lunch run with Ben (faster than Paul) he still is well within his limit. For me it is the perfectly paced tempo run.
Paul splits off at his flat at Beckenham. I still have about 1.5km to run. I worry that the pace may slip, but it doesn't. I keep the pace up and it is a complete tempo run. We went a slightly longer way round. On the final straight I look at my watch but the battery has gone flat so I don't know the exact time.
8.5km 48:00
East Down the East of the Isle of Dogs
I have a tempo run planned for the way home so I don't want to be too flash at lunch. I go out by myself and take it easy round the docks and down the riverside on the east side of the Isle of Dogs. A gentle pace.
After 15 minutes I reach a point that I had previously reached after 15 minutes. I stop and head back. I decide not to run round the dock but head straight down the main road lopping of a couple of minutes.
I feel a little tired, I hope the tempo run is easier.
4km 27:00
After 15 minutes I reach a point that I had previously reached after 15 minutes. I stop and head back. I decide not to run round the dock but head straight down the main road lopping of a couple of minutes.
I feel a little tired, I hope the tempo run is easier.
4km 27:00
Sunday, 6 January 2013
Berrys Green Circular Walk Run
I need to do my long run today. My wife is out with the kids but has taken the car with her. I get the train to Bromley and then the bus to Biggin Hill. I run down jail lane and join the Berrys Green circular walk later on.
It's muddy but I'm well prepared. I have the GPS route from a previous run. This is my only set of directions so I hope the battery lasts. I think without the GPS you would never be able to find the route. A couple of points I go off track but the GPS soon highlights the problem. I would like to memorise this route though as it is a great run. A couple more times and I will have it cracked.
Even though the run is only 14.5k it is a lot more work than that. Cudham is some of the steepest (if not biggest) terrain around the South East.
As I run across a field near the start I see an older man with a beard and a map. I greet him and run on my way. It is misty, a cold mist at that. As I run across the Pilgrims Way which usually provides a beautiful view down intoWesterham all I can see is mist. At some points in the run it strikes me how quiet it is..
I reach Cudham (the usual start) but I know that this means I am nearly back. A few more killer hills and as I run through Downe I see the same Beared Man from earlier. I have run 90% of the whole track, he has probably covered 20%.
As marathon day gets closer then I will need to do my long runs on the road. But at this point in my training a hilly offroad mud slog is probably ideal for building fitness.
14.5km 1:57:30
It's muddy but I'm well prepared. I have the GPS route from a previous run. This is my only set of directions so I hope the battery lasts. I think without the GPS you would never be able to find the route. A couple of points I go off track but the GPS soon highlights the problem. I would like to memorise this route though as it is a great run. A couple more times and I will have it cracked.
Even though the run is only 14.5k it is a lot more work than that. Cudham is some of the steepest (if not biggest) terrain around the South East.
As I run across a field near the start I see an older man with a beard and a map. I greet him and run on my way. It is misty, a cold mist at that. As I run across the Pilgrims Way which usually provides a beautiful view down intoWesterham all I can see is mist. At some points in the run it strikes me how quiet it is..
I reach Cudham (the usual start) but I know that this means I am nearly back. A few more killer hills and as I run through Downe I see the same Beared Man from earlier. I have run 90% of the whole track, he has probably covered 20%.
As marathon day gets closer then I will need to do my long runs on the road. But at this point in my training a hilly offroad mud slog is probably ideal for building fitness.
14.5km 1:57:30
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