The long run again

The title says it all.  On my personal marathon schedule, Wednesday night is the run all the way home (about 9 miles)  I had done this on Monday as my weekly long run (I had moved the rest day to Sunday)

Tonight I feel tired.  I'm not pushing the pace after last nights fast effort.  It's hard but then towards the end I forget to feel tired and just crack on.

It's good that I can find the motivation to get these runs done.  Surprisingly the time was only 40 or so seconds slower than when I ran it earlier in the week (Though possibly tonight was more direct)

9miles 1:25:44

Tempo

Bit achy from the long run yesterday but I crack on with the tempo run all the same.  Back from Lewisham.  I put some house music on and drive myself.  In the end quite a good performance but I did require some real mental pushing.

8km 43:04

Back via Hither Green

I'm trying to burn in the route back home from work via Hither Green.  Mainly because it is possibly a nicer cycle.  Running definitely helps burn things in as you are travelling slower and notice the terrain more.

The run is pretty sound given the point in my training where I am.  Through Downham some youths make me feel uncomfortable, so I pick up the pace.  Remarkably so.

I was meant to do my long run yesterday and this was going to be the rest day.  In the end I swapped them. This was an easy long run, 9 miles.  They'll only get longer from here....

9miles 1:25:01

Hills, Hills, Hills

Don't want to but have to.  So I go out my door.  I warm up with a 5 minute run and then 10 times up the hill by my house fast and a gentle jog down.

The first reps are hard but then it gets easier.  I hardly notice the last two.  I used to do this session on a Friday night as it felt easier being near my house.  Back to back sessions aren't a great idea, but its a nice one for a Saturday night.

35 minutes, 10 x 1 minute with jog recovery

Beckenham Cinema recovery run but not really

I nice easy run to Beckenham Cinema was the plan.  I'm reading a book on running form.  I try to work on my style.  Push forward with my knees and don't shuffle.  Problem is that its hard to run slowly properly, so I run fast.  It doesn't feel too bad so I keep running fast.

The final hill feels hard, but having run so well the I keep going.  I then belt down the hill to my hours.  All the time trying to show the runner behind the soles of my feet.  In the end a pretty tidy time for the route.

5km 26:05

Greenwich loop

Work is slow and I'm in Marathon training.  According to my schedule it should be hills or an easy 5km.  The plan was to run to Lewisham in the morning and then a medium-paced one to Beckenham Cinema tonight.  Instead this morning it looks like rain.

So I opt for a Lunchtime greenwich loop at tempo and an easy run to Beckenham tonight.  I check the rainfall radar and I wonder if I can fit it in before the next wave of heavy rain.  I decide to gamble.  I'm reading a book about running form and so I concentrate on my form and it seems to help.

I do run at tempo pace and keep pushing.  It definitely feels like I am getting back to fitness.  Towards the end it starts to rain.  Fortunately it turns out to only be a shower.

5miles 45:22

Marathon training starts with a speed session!

Was planning to start marathon training in earnest yesterday but was still a bit sick.  Tonight though I head out to the track.

We do 1:30 round the track and then 1:30 back.  I probably hold off a little on the way out and then smash it on the way back.  Each time I finish 10 or so metres past the start.  Still it's a lot more consistent then some of the other runners who are all over the place.

A hard workout that feels good at the end

Intervals 6 x 3minutes