Intervals in a sad and lonely way

I feel tired but go to the track anyway.  The 1 miles tempo at the start is done at 3:30 marathon pace which is fine.  The intervals I struggle to do at 1:47 pace.  I should be doing them 10 seconds faster.

Everyone else is faster.  I am the second slowest there way off the pace.  I think I need a couple of days off.  Possibly overtraining.

Intervals 1x1 mile tempo  5x1000m

All the way back via Downham

Tonight it's nine miles all the way home.  I fancy a change so I twiddle the route in the middle.  It also means going by Greenwich Park.  It should be on the verge of being shut, so I gamble and run through the dark-park.  I guess in theory I could get shut in, but it never looks likely to happen.

The run is hard.  I have to keep pushing myself.  The pace seems slow.  I also need a wee.  I struggle to find somewhere to go for a wee.  I spot lots of funnily named Kebab shops.  Eventually I find a bush in a rough housing estate and risk being beaten-up if

Eventually I join the back from Grove Park route at the hill before the roundabout.  I like the run back from here.  The pace is a bit faster but I'm not really flowing.

I battled through the run.  I get back home and move on.

9.2 1:35:01

Tempo back from Lewisham

I'm running my plan and tonight is tempo back from Lewisham.   The hard thing about knowing this is the final marathon is the nagging doubts as you run.  This reaches a crescendo on a tempo run by yourself where you have to push, push yourself.

Tonight it is like that.  I do push myself but all the time hating it.  A couple of months to get over the finish line and then time for something else.

5.2 Miles 42:30

Horrible, Hungry, Wet Long Run

The trouble with putting off my long run all weekend is that in the end it has to be done.  And that end is Sunday night.  It is drizzling and it is cold.    So without dinner I head out.

First 20 minutes are okay.  From then on, I am cold and hungry.  The music player wouldn't work properly so I leave it behind.   I run out through old Hayes, Hayes, West Wickham before finally turning back in Shirley.  At least it is downhill back from here.

For various reasons (to be explained later and elsewhere) I have decided that not only will this be my last marathon it will be my last timed run of any kind.  Nights like this remind me why.  The important thing is not to let my impending retirement this impact my motivation.

Towards the end I pick up some speed but I am still very glad when I get home.

12miles 1:54:05

Getting stronger hills

Saturday night, hills.  Yesterday's easy 5km has revived me and I'm feeling stronger.  I go out and get the 10 roughly 1 minute intervals done.  Some are probably faster than others but pretty even.

I definitely feel stronger.  It's still early days as well as my training log reminds me.

10x1 minute hills with 5 minute warm up / warm down

Slow, easy 5km

Feeling the mileage but an easy run tonight.  5km to Beckenham Cinema and back.  Nothing to spectacular here but really it is a recovery run I need.

5km 31:40

Intervals getting colder

It's getting colder.  I am tired (particularly achy thighs) but there is track to be run.

We do the 1 miles tempo followed by 1200m, 1000m, 800m, 600m, 400m and then (for me) a fun 5x60m

The most enjoyable is the 5x60m.  I think I am fast twitch.

The gratifying things is that I can feel myself getting faster and stronger.  Considering I've pushed the mile this week some of the laps were pretty good.  At this point in the marathon training that is pleasing.

I get home and manage to my press-ups and weight session as well.

Intervals 1 miles tempo, 1x1200m, 1x1000m, 1x800m, 1x600m, 1x400m 5x60m