It's slow at work so I decide to fit in a run around Greenwich at luchtime. I see Martin in the changing room but there is no way I will be running at his pace (I later find out he ran for an hour round the Olympic Stadium at top pace)
I can feel last nights good work in the legs so I take it slow. I have a good podcast. Up round the hill to the observatory is hard. As I make it back through the foot tunnel it becomes easier and the last quarter of the run is quite easy, if not particularly fast.
Good to get the run in; it frees up my evening
8km 49:50
Friday, 8 November 2013
Thursday, 7 November 2013
Getting Better Intervals
Still on the comeback trail but I'm feeling that I am getting stronger. Tonight I head to the track feeling stronger and less tired.
There is a larger crowd there and a good atmosphere. We run a mile and try and predict our pace based on our 5km time. Rob and Jenny call 22:30. I call 22:36. We all finish within seconds of the time.
I run the intervals pretty even with only one lap slightly awry by 4 or so seconds. Some of the tricks I had come back. I count my steps, I relax, I work with my form. As I finished I am pleased with my effort. I feel like I have worked as hard as I could but the times are also even.
I'm still a long way off, but I'm getting there.
1mile warm up 4x1600m with 90 seconds recovery
1:41,1:43,1:44
1:42,1:44,1:44
1:42,1:46,1:43
1:42,1:48,1:44
There is a larger crowd there and a good atmosphere. We run a mile and try and predict our pace based on our 5km time. Rob and Jenny call 22:30. I call 22:36. We all finish within seconds of the time.
I run the intervals pretty even with only one lap slightly awry by 4 or so seconds. Some of the tricks I had come back. I count my steps, I relax, I work with my form. As I finished I am pleased with my effort. I feel like I have worked as hard as I could but the times are also even.
I'm still a long way off, but I'm getting there.
1mile warm up 4x1600m with 90 seconds recovery
1:41,1:43,1:44
1:42,1:44,1:44
1:42,1:46,1:43
1:42,1:48,1:44
Wednesday, 6 November 2013
Hitting the connections
The plan was to get the DLR to Lewisham and tempo it back from there. I get to the DLR and it is broken. Someone on the line at Canary Wharf. I am in a rush to get back for Fireworks night at home with the kids. The Jubilee tube line looks broken as well. I decide to start running and see what happens.
About 1 miles in, as I run past Mudchute I notice a DLR train running next to me. Pretty empty. I sprint to the station and jump on the train. I then realize I can get a train from Lewisham on the Hayes line. I sprint and make this.
I get of at New Beckenham which is only a couple of miles back to home. The pace is nothing special but this route lets me feel that I have beaten the transport system.
On Copers Cope road I nearly get run-over by a stupid woman pulling out of her drive while looking at her mobile phone. I say nearly run-over but I saw her and stopped. She never saw me.
I loop on to the "back from Beckenham Cinema" route and up the hill. I still feel that gradually I am on my way back to fitness
5km (split in two ) 29:00
About 1 miles in, as I run past Mudchute I notice a DLR train running next to me. Pretty empty. I sprint to the station and jump on the train. I then realize I can get a train from Lewisham on the Hayes line. I sprint and make this.
I get of at New Beckenham which is only a couple of miles back to home. The pace is nothing special but this route lets me feel that I have beaten the transport system.
On Copers Cope road I nearly get run-over by a stupid woman pulling out of her drive while looking at her mobile phone. I say nearly run-over but I saw her and stopped. She never saw me.
I loop on to the "back from Beckenham Cinema" route and up the hill. I still feel that gradually I am on my way back to fitness
5km (split in two ) 29:00
Bogf Standard Back from Lewisham
I was in work early but away at normal time. Still no excuse not to run back from Lewisham. I am quite overdressed by my standard. I having my running jacket on, mainly because I wore it to work. I'm in the situation where all my shoes, trainers, coats and jumpers have gravitated to work.
I try and do the run as a tempo but gradually the pace slips. I get caught at lots of traffic lights.
I did the run, that's about as much as I can say.
5.2 miles 46:57
I try and do the run as a tempo but gradually the pace slips. I get caught at lots of traffic lights.
I did the run, that's about as much as I can say.
5.2 miles 46:57
Monday, 4 November 2013
Monday Hills
A run never happened on Saturday. Normally Monday is my rest day but I feel like making up the missing day. A busy day at Chessington World of Adventures means that I don't want to think too hard. I decide to go and do my local hill reps.
My previous usual side of the road is still blocked by lamp post work. I go back to the other side. After a few reps I start to think that this may become the new standard.
The funny thing with the reps is the first few are hard at it seems like it will take for ever to get to ten. However the last few always fly by.
I finish with the warm down. I got happier as the run went on.
10x1 minute with 5 min warm up and warm down
My previous usual side of the road is still blocked by lamp post work. I go back to the other side. After a few reps I start to think that this may become the new standard.
The funny thing with the reps is the first few are hard at it seems like it will take for ever to get to ten. However the last few always fly by.
I finish with the warm down. I got happier as the run went on.
10x1 minute with 5 min warm up and warm down
Sunday, 3 November 2013
3 Commons Circular Walk
It's Sunday, it's meant to be long but in reality by the time I get out it isn't going to be too long. I'm waiting for my Walshes fell running shoes to arrive but they haven't yet. It's waterproof socks with my old racing flats.
Initially it feels hard. I don't have any music or podcast distractions. Then gradually the effort melts away. A few times all I can hear and notice is the tap, tap of my footsteps. As my running experience grows, my form and style had become better. The engine is still all over the place, bit of a smokey diesel. Sometimes it is more tuned than other times. Today the grace is there, perhaps not the engine.
The autumn is beautiful. I enjoyed this run
8km 51:00
Initially it feels hard. I don't have any music or podcast distractions. Then gradually the effort melts away. A few times all I can hear and notice is the tap, tap of my footsteps. As my running experience grows, my form and style had become better. The engine is still all over the place, bit of a smokey diesel. Sometimes it is more tuned than other times. Today the grace is there, perhaps not the engine.
The autumn is beautiful. I enjoyed this run
8km 51:00
Friday, 1 November 2013
Easy, pleasant Beckenham Cinema
After last nights erratic but hard intervals I needed an easy tonight. So Beckenham Cinema and back. A gentle pace, I can't be sure but it seems to be getting easier. Maybe I am getting fitter?
5km 31:00
5km 31:00
Subscribe to:
Posts (Atom)
