Synthetic Intervals

I can't run track tonight as my wife is out.  I was going to run at lunchtime with the interval group but work intervenes.  I wasn't expecting to run on the way home but I had brought some kit anyway.  I get the train to Sydenham. I then run 3x7mins with 2 min recovery.  This should approximate to run 3x1mile.  

It's hard running intervals not on the track as there are hills and roads in the way.  I basically do 3 good, hard 7 min efforts.  Not particularly fast as I wasn't feeling the love.  I think this is the kind of running that makes you faster.  Hopefully back to the track next week.

I think the last interval may have been a minute short.  My maths goes to pieces when I am running

Rough Intervals 3x1miles with 2 min recovery

Back from Lewisham a little tired

It's a bit of a struggle back from Lewisham.  But I plug away.  Eventually I reach Beckenham Place Park and skip through the woods.  I drag myself up the hill and then it gets easier.

5 mile 49:59

Back from Crystal Palace

I wasn't planning to run at lunchtime but I did.  I had intended to run to some degree on the way home.  But I still feel up for it.  I decide to get a train to Crystal Palace and run from there.

This time of year I can run through the park.  The park is surprisingly empty but it is beautiful, in full Spring growth.  The rest of the run, is a nice steady but easy run.  Most of it is downhill with a sting in the tail towards the end and then the easy roll down my road..

A nice run, didn't feel tiring.

5.5km 31:36 

Gentle lunchtime pickup

I've been feeling rotten.  Not sure if I am sick or it is an extended hang-over.   I have a cunning plan that maybe a run will make me feel better.  So at lunchtime I slip out.  Nothing spectacular, mind.  I go out, run past Billingsgate round the loop to Marsh Wall and back.

It's probably only 3.5km, but it feels good and I do it reasonably fast.  And I do feel better.

3.5km 18:08

Cat and Canary

I've been getting back on it after the marathon but I fancy the Cat and Canary today.  I resist the racing flats to give my legs a chance.  Unusually I race with music.  About a quarter of the way round I take two runners.  One then sits on my tail.  Round the lake in the park, then suddenly he disappears.  I don't see him again even at the finish.

I take some slower runners and then push on down the canal towards the finish.  Annoyingly my shoelace comes undone.  I have to stop to tie it.

Scott and another runner zip past put then remain in touching distance.  Towards the finish I take another runner.  Then at the finish a fast runner zips past.  But I'm not having it.  Out of nowhere, I pull it together and sprint.  The runner having zipped past me earlier thinks I'm a soft touch.  But I'm not.  I'm a 60m expert :)  I push and he is beaten.  He obviously ran a faster time than me, but on the handicap I won.  A small victory.

In the end the time is good. During the marathon training I had run a massive PB.  This time I was only 10 seconds off that.  I had stopped to do my shoelaces so not sure what effect that had.  I lost time, but obviously had a little rest.

It's very busy this summer stuff, lots of intervals and racing.

5miles 35:42

Back to Track

Back to the track for intervals.  I love the track.  Tonight it is 3 x 1 mles followed by 8x60m.

The miles are hard.  The groups fragment.  I was running reps like this so easily during the marathon training. The first mile I average 1:40 a lap, but the last rep this is out to about 1:46.  The last rep Michael runs it with me and we chat.  It's still light and feels like spring though a little chilly.  It seems miles away from the winter cold.

The 8 x 60 are a different matter.  We are meant to be running them at 70% and I do.  Everyone else streaks ahead.  For the last one  I decide to give it 100% (Just to see what it feels like you see, so I can gauge 70% for next week...)   I edge ahead.  I love the sprints and relish everyone.   Maybe I am fast twitch.  That can be my new excuse.

Intervals 3x1 miles.  1 lap walk/jog recovery and 8 x 60m

Beckenham Relays 2013

It's the Beckenham Relays.  Simple concept: Teams of 3, 2.8 miles looped track.  I am running the 'B' leg.  I wait for my runner, touch hands and head off.  A little way in I realise I have not started my watch, so I start it.

I soon settle in with some similar paced runners.  I take a couple of them.  I end up in a battle with a female runner.  I edge past her on the hill and stay there.  On the turn in to Beckenham Place Park I see my mate Paul marshalling.    I have flash-backs to the dandelion run.

Across the park the female runner bears down on me.  I know if I can hold her to the final hill then I can take her on the hill.  She gets past me before the park ends though.

On the final hill, I gradually reel her in. She sighs as I pass her, and I know she is beaten.  I then focus on catching the next runner.  I am able to sprint past him to the finish.  A good strong finish.

I wish I had timed it, but last year I did 17:58. I think this year it was more like 17:30

Update: 17:27 confirmed

2.8km 17:27?