I slip out for an easy 5km during the afternoon. I decide to do laps of Shortlands Park at Marathon Pace. I know it is 700m round. I calculate that laps should be 3:30. This I hit pretty well. The Garmin is less useful. It doesn't feel to bad. But then again I though that last year during the Brighton Marathon.
One more monster run this weekend and then to the taper. Ankle pains seems to be a distant memory.
3.7 miles 29:58
Saturday, 30 March 2013
Thursday, 28 March 2013
Intervals with only two there
Lots of people are doing a Good Friday long run. Therefore the interval session this week was on Tuesday. I couldn't make Tuesday, so I go tonight. I post to see if anyone else is interested but in the end only Dan shows.
The session is 10 x 400. Dan wants to run 800s. According to the plan I should be running 1:35 for 400m. I do 1:31, 1:34. It's hard and surely too fast. I run 1:39. Dan assures me that I should be running 1:35. I go on and run the rest of a session under 1:35.
Now on the track it is only me and Dan. Half the lights are switched off as I come into my final lap. Dan has finished his 800m reps by now. He says
"Make it a good one"
I absolutely beast it around in 1:21.
Good to get the session done. Dan and me both focussed on our sub 3:30 marathon.
10x400m with 400m jog recovery
The session is 10 x 400. Dan wants to run 800s. According to the plan I should be running 1:35 for 400m. I do 1:31, 1:34. It's hard and surely too fast. I run 1:39. Dan assures me that I should be running 1:35. I go on and run the rest of a session under 1:35.
Now on the track it is only me and Dan. Half the lights are switched off as I come into my final lap. Dan has finished his 800m reps by now. He says
"Make it a good one"
I absolutely beast it around in 1:21.
Good to get the session done. Dan and me both focussed on our sub 3:30 marathon.
10x400m with 400m jog recovery
Wednesday, 27 March 2013
Run back via Blackheath
I was going to run home via Lewisham. As I get to the Greenwich Foot Tunnel, I see a familiar gait. It looks like Martin. I don't know if I will be able to catch him. At the far end of the tunnel he stops for the lift and I catch up.
We run together up the steep hill next to Greenwich Park and down through Blackheath. I always think that running with someone else is better. At Lee where you reach the South Circular we go our separate ways.
Seeing someone has lifted my spirits and I keep the pace high. I get to Grove Park Station and then it is just on of my favourite all time runs back home. This I do in around 23:30. The quickest I have ever done this as a stand alone run? 23:29.
Strangely the ankle feels better for the running. Maybe last weeks ankle worries have been a good thing. I backed off the training a bit which has allowed me to recover for that final push.
9 Miles 1:13:31
We run together up the steep hill next to Greenwich Park and down through Blackheath. I always think that running with someone else is better. At Lee where you reach the South Circular we go our separate ways.
Seeing someone has lifted my spirits and I keep the pace high. I get to Grove Park Station and then it is just on of my favourite all time runs back home. This I do in around 23:30. The quickest I have ever done this as a stand alone run? 23:29.
Strangely the ankle feels better for the running. Maybe last weeks ankle worries have been a good thing. I backed off the training a bit which has allowed me to recover for that final push.
9 Miles 1:13:31
Recovery Run at Lunchtime
I had run this route previously around Millwall dock. My legs are feeling the training so I plan to take it easy ahead of the run home tonight. I run the route the opposite way to previously. It's cold but it is beautiful in its own way.
My form has been drilled into shape with all the miles. I run much faster than when I used to run at lunchtime.
4km 22:20
My form has been drilled into shape with all the miles. I run much faster than when I used to run at lunchtime.
4km 22:20
Tuesday, 26 March 2013
Greenwich Lunchtime
With the long run on Saturday nightI felt the need to take an extra rest day. So today I get back on it with force. England are playing tonight so I decide to slip out at lunchtime.
I bang out a tempo run around the Observatory at Greenwich. I keep the pace up the whole way. The tunnel at Greenwich reeks of wacky backy.
I felt I was really fit in the middle of my training. I was concerned that I had gone off the boil. But today's run with 10 seconds faster than the last time I did the run when I really beasted it. And that was off the back of nearly 25 miles a couple of days ago. So hopefully I have the stamina and the speed.
8.2km 41:41
I bang out a tempo run around the Observatory at Greenwich. I keep the pace up the whole way. The tunnel at Greenwich reeks of wacky backy.
I felt I was really fit in the middle of my training. I was concerned that I had gone off the boil. But today's run with 10 seconds faster than the last time I did the run when I really beasted it. And that was off the back of nearly 25 miles a couple of days ago. So hopefully I have the stamina and the speed.
8.2km 41:41
Sunday, 24 March 2013
Long Run Mistake
I go out for my 22 mile long run. I had run round the A205 (The South Circular) before and had to stop short of Clapham. Tonight I thought I would be able to get into the young trendies night spot and have a look around and see how it has changed since I was young(and probably never trendy).
It has been snowing most of the day and there are still wintery showers. I realise at Catford that at one of my WeeWee stops I had not restarted the Garmin. Hmmm. I don't think it was very far. I plan to run 11 miles out and then 11 miles back. I say to myself that I can walk home once I hit 22 miles.
I go past the point where I had previously turned on my way to Clapham, but this time continue on to Clapham, down through Balham and to Tooting. I pass some old memories and continue to Tooting Broadway. I notice I am nearing the 11miles so turn off down towards Mitcham not expecting to get far before the arduous journey home. I stop to treat myself to a gel. Then I realise both gels have fallen out of my pack. This has never happened before. I am now 11 miles into a 22+ mile run with no gels.
I see a Sainsburys so I buy a sports drink, some chewits and some wine gums. I put them in my coat pocket for easy access. A short way down I realise the Wine Gums have dropped out my pockets. I settle for the Chewits, demolished over a number of miles. Though not as chewy as I remember them as a child.
Surprisingly I keep the pace up. There are some nasty climbs, notably Forest Hill, but I keep going. Only the last little hill up to my house am I destroyed and go into blow up mode.
I had decided to turn around at 11 miles as recorded on the Garmin (with obviously the missing bit) Then I would run the same route home. Then all I had to do was subtract 11 from the total and the double it to get my true distance. At the finish I look at the watch and I am confused. It says 23.3 miles. This means I would have run (23.3 - 11) * 2 which is 24.6 miles. Gulp. I am confused and measure the route using google maps. 25 miles. I have just accidentally run near on 25 miles. At a decent pace as 8:45 would give you a 3:49 marathon, 7 minutes slower than my PB. I know I stopped for 10 minutes at Sainsbury's but this wasn't a race, in winter clothes, over some big hills with no other runners.
Part of doing these long runs is to gain confidence. Confidence gained.
24.8 Miles 3:35:00 (I think)
It has been snowing most of the day and there are still wintery showers. I realise at Catford that at one of my WeeWee stops I had not restarted the Garmin. Hmmm. I don't think it was very far. I plan to run 11 miles out and then 11 miles back. I say to myself that I can walk home once I hit 22 miles.
I go past the point where I had previously turned on my way to Clapham, but this time continue on to Clapham, down through Balham and to Tooting. I pass some old memories and continue to Tooting Broadway. I notice I am nearing the 11miles so turn off down towards Mitcham not expecting to get far before the arduous journey home. I stop to treat myself to a gel. Then I realise both gels have fallen out of my pack. This has never happened before. I am now 11 miles into a 22+ mile run with no gels.
I see a Sainsburys so I buy a sports drink, some chewits and some wine gums. I put them in my coat pocket for easy access. A short way down I realise the Wine Gums have dropped out my pockets. I settle for the Chewits, demolished over a number of miles. Though not as chewy as I remember them as a child.
Surprisingly I keep the pace up. There are some nasty climbs, notably Forest Hill, but I keep going. Only the last little hill up to my house am I destroyed and go into blow up mode.
I had decided to turn around at 11 miles as recorded on the Garmin (with obviously the missing bit) Then I would run the same route home. Then all I had to do was subtract 11 from the total and the double it to get my true distance. At the finish I look at the watch and I am confused. It says 23.3 miles. This means I would have run (23.3 - 11) * 2 which is 24.6 miles. Gulp. I am confused and measure the route using google maps. 25 miles. I have just accidentally run near on 25 miles. At a decent pace as 8:45 would give you a 3:49 marathon, 7 minutes slower than my PB. I know I stopped for 10 minutes at Sainsbury's but this wasn't a race, in winter clothes, over some big hills with no other runners.
Part of doing these long runs is to gain confidence. Confidence gained.
24.8 Miles 3:35:00 (I think)
Friday, 22 March 2013
Back on track with a gentle roll down from Crystal Palace
I was explaining my ankle woes to Paul at work. His no-nonsense suggestion was go and see someone. So I do. The physio concludes no serious damage. She looks at my schedule, says not to do the track session tonight, swap the hill session tonight for a normal run and should be good for 22 miles on Sunday. She sticks some pins in me, straps me up and off I go.
I decide a nice 4 or 5 mile run would be good. After being at Crystal Palace with the kids at the weekend I decide to go that way. I have to wait a while for the right train. Once it arrives, bang I am off. All enthusiasm. I run down past the park. It is still light and may still be open. I see it closes at 6:00pm. I look at my watch....5:59pm so I leave it for tonight.
Running back from Crystal Palace is mostly downhill. But there is a strong opposing wind. Towards the end I start to feel it but keep going. The ankle is a little bit sore, but more than usual? I don't know. You become aware of these things more. I am fairly sure I am not doing it serious harm and should be good for the final push for the marathon.
Now I just need to schedule my weekend runs around the terrible weather.
The funny thing is that as I run the numbers as I write this, my pace was exactly 8mins a mile. My target marathon pace..
6.2km 31:08
I decide a nice 4 or 5 mile run would be good. After being at Crystal Palace with the kids at the weekend I decide to go that way. I have to wait a while for the right train. Once it arrives, bang I am off. All enthusiasm. I run down past the park. It is still light and may still be open. I see it closes at 6:00pm. I look at my watch....5:59pm so I leave it for tonight.
Running back from Crystal Palace is mostly downhill. But there is a strong opposing wind. Towards the end I start to feel it but keep going. The ankle is a little bit sore, but more than usual? I don't know. You become aware of these things more. I am fairly sure I am not doing it serious harm and should be good for the final push for the marathon.
Now I just need to schedule my weekend runs around the terrible weather.
The funny thing is that as I run the numbers as I write this, my pace was exactly 8mins a mile. My target marathon pace..
6.2km 31:08
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