A quiet (running) end to a cracking year

13M double; recovery & general aerobic runs
4M am recovery run at ~8.30min/M
9M pm general aerobic run at ~6.15min/M

I'm going to do a long one tomorrow, so I kept it easier than originally planned today. Yasmin and I headed to the Heath first thing (over Parliament Hill, to Kenwood and back). And I made my way to our New Year's eve party in Queen's Park by a 9ish mile route. A fairly gentle end to a cracking year. My 36th. And best yet.

Steady

16M double; recover & general aerobic runs
6M am recovery run at ~7.00min/M
10M pm general aerobic run at ~6.15min/M

Today it was another case of squeezing running in between work and the like. I managed 10 along the river and up to Euston. My legs could feel yesterday's tempo. Which is good.

I'm loving my North London run to work (great sunrise over the City from Parliament Hill today) even if I haven't quite nailed a perfect route yet.

Tempo - in a storm

15M double; recovery & tempo runs
6M am recovery run at ~7.00min/M
9M pm including 5.5M tempo

My legs are definitely back on track. So running is now mainly restricted by being too busy.

I managed a pretty good tempo session along the river after work. The weather was atrocious. Horizontal rain. It was good fun. I was absolutely exhausted and feeling a bit busy by the time I got home. Not sure why. That doesn't normally happen on shorter runs.

Steady

15M double; recovery & general aerobic runs
7M am recovery run at ~6.45min/M
8M pm general aerobic run at ~6.00min/M

My legs were still tired this morning, but I think that was an after-effect of yesterday rather than the general tiredness I've had the last few days. Cos I was better by the evening. I felt much lighter on my feet and had a pretty good 8 miler.

Some speed for my sluggish legs

13M double; speed session & recovery run
8M am incl speed session with 2000-1600-1200-800-400 off 120-120-90-60s jog
5M pm recovery run at ~8.30min/M

Two runs around Port Meadow today. My legs are still feeling tired, but I managed a solid speed session. I like this one. No Garmin, so my speed was hard to judge, but it hurt. So that's good.

My second run was a gentle one with Yasmin. Mid-afternoon. One small lap of the Meadow.

Back to London (and work) tomorrow.

Legs pretty tired

13M double; recovery runs x2
7M am recovery run at ~6.45min/M
6M pm recovery run at ~6.30min/M

My legs are pretty tired. I'm not sure why really. Partly the hills up here in North London?? That would seem a bit pathetic. Probably at least partly just general tiredness from the house move and being non-stop recently. But it's probably also just one of those cyclical things - just like I was full of energy unexpectedly 2 weeks or so ago.

Thanks to the tiredness, I kept it to two short-ish ones today. Seven around Highgate Woods in the morning and then six into and around the centre of Oxford in the evening.

My second one was done wearing my new ultra-reflective Nike running jacket. A Christmas present from Y. Life insurance.

A Christmas 15

15M am medium long run at ~6.30min/M

Gorgeous Christmas morning run taking in Highgate Wood, the Heath, Primrose Hill and Regent's Park (and back). And all before breakfast, so the rest of the day was free for eating and presenting. My legs need to get used to the hills up North London way - they were tired by the end.

Five

5M am recovery run at ~7.00min/M

Not much again today. Just a run across the Heath to Muswell Hill before Xmas preparations entered full swing.

We are North!

17M double; recovery & general aerobic runs
5M am recovery run at ~6.45min/M with pack
12M pm general aerobic run at ~6.15min/M with pack

We have arrived North. And to start things off, I headed to work via Parliament Hill. Not a direct route. But the diversion made it 5 miles. And the view was nice.

I squeezed in a decent number of evening miles today. Pack had my computer in, so I wasn't going for it. But it was a good spin along the river and around Battersea.

Just one run

6M am recovery run at ~6.45min/M with pack

Moving day. Just a brief one along the river.

Easy

12M double; recovery runs x2
5M am recovery run at ~7.00min/M with pack
7M pm recovery run at ~6.30min/M

A couple of short ones only. To and from work. Busy.

A good session along the river

14M double; recovery run & speed session
6M am recovery run at ~6.45min/M
8M pm speed incl 2000-1600-1200-800-400m session off 120-120-90-60s

Another sneaky spin around a very dark Brockwell Park this morning.

And then a really good speed session along the river. I did the same 2000-1600-1200-800-400m routine as a couple of weeks ago. Felt good. Legs still hurting.

Packing now.

Steady start to the week

16M double; recovery run & general aerobic run
6M am recovery run at ~6.45min/M
10M pm general aerobic run at ~6.00min/M

A steady start to my week. A couple of runs squeezed in before clinic (in the countryside near Chelmsford) and between clinic and signing rental contracts for our new short term abode (this second run was up and down the river from Temple). My legs feel exercised but fine after yesterday's tempo running.

Tempo - my last one around Brockwell Park

10M am including 6M tempo + 1M tempo

Probably my last run around Brockwell Park. I must have run around it several hundred times over the last few years. Maybe a thousand. But we're moving to North London on Thursday, so Hampstead Heath will become our local.

Yasmin and I headed out together and then regrouped for the last little bit after I had finished a good hard chunk of tempo around Dulwich Park and finishing at the top of the Brockwell Park hill. A good run in cracking weather.

Rest

Rest

Yes, a planned rest day!

A Romford run (or two)

22M double; recovery run & medium long run
7M am recovery run at ~7.15min/M with pack
15M pm medium long run at ~6.15-6.30min/M with pack

It was pretty nippy out today. Definitely woolly hat running weather. It was miserable and wet on my morning trudge to Liverpool Street. Not what I wanted at six something in the morning with a full day ahead of me.

But the way back from Romford was much better. Clear skies. Plenty of Christmas trees to count. And my legs felt good. One of my better Romford runs. I made my way all the way in to Holborn.

Less than planned

11M double; recovery run x2
5.5M am recovery run at ~8.00min/M
5.5M pm recovery run at ~7.00min/M

Work etc conspired (again) to limit me to a couple of shorties today. Romford tomorrow. So that will mean more miles.

Two mile reps - cos I was jealous

14M double; recovery run & 2 mile rep session
6M am recovery run at ~6.45min/M with pack
8M pm incl 3x 2M reps at ~5.00min/M off 2min jog

I missed out on a two mile rep session down at the track last night. To overcome my jealousy, I ran the same session up and down the North bank between Blackfriars and Westminster. It was a cracker. I was spent after each one. Lungs burning. Pedestrians looked a bit bemused at times.

Refuelled with Yasmin in Holborn.

Just 5

5M am recovery run at ~6.45min/M with pack

Kept it short and simple. No time for a second run today.

Easy - after two hard days

14M double; recovery runs x2
5.5M am recovery run at ~7.00min/M with pack
8.5M pm recovery run at ~6.45min/M with pack

I took it easy today. The last two days have been HARD. My legs are not broken. And aren't even that tired, surprisingly. But they are a bit achy (in a good way). My calves are fine other than a slight ache on the right. But it's in keeping with my other aches, rather than the gripey niggles I had earlier in the year.

Summary of week ending 11/12/2011

Mon 5/12 - 14M double; 6M recovery & 8M general aerobic runs
Tue 6/12 - 17M double; 6M recov & 11M incl 2K-1M-1.2K-0.5M-0.25M session
Wed 7/12 - 12M double; 2x 6M recovery runs
Thu 8/12 - 11M double; 6M recov & 5M inc 3x2K off 90s
Fri 9/12 - 10M recovery run
Sat 10/12 - 21M double; 6M recov & 15M med-long tempo-ish run
Sun 11/12 - 18M crescendo long run
TOTAL - 103M

A flyer

18M crescendo long run building to marathon pace

I thought I might have to take my long run a bit easy after yesterday's efforts. I delayed the run until the evening to give me maximum recovery. As soon as I was out of the door, I realised I was on for a good one. It was another of my central London sightseeing affairs. I slowly built the pace. My legs felt amazing. The limiting factor was my breathing if anything. Though it all felt pretty good. By the end I was flying. I didn't time it properly, but I was going well under 5.30 pace by the end. A cracking end to the week.

Full of beans

21M double; recovery run & medium long run
6M am recovery run at ~6.30min/M
15M pm medium long run at ~5.45min/M

I was full of energy today and ran the sessions I was planning yesterday. I ran back to Brixton from Dartmouth Park via various London sights - the Heath, Primrose Hill, Regents Park, Marble Arch, Hyde Park, and then along some of my usual parts of the river. It was 15 miles and I ran it just pushing a little bit. Up on my toes but not putting too much energy in. It came out at 5.45min/M. Not bad for the level of effort.

Just 10

10M am recovery run at ~7.00min/M with pack

Just 10 this morning. No time for a run in the evening, so I'll run twice tomorrow.

Speed

11M double; recovery run and speed session
6M am recovery run at ~6.45min/M with pack
5M pm incl 3x2K off 90s jog with pack

Another jam-packed day at work. Just enough time on my way home to really nail some 2K reps. I ran them as 6min10s efforts (rather than on my GPS). My legs are pleasingly painful now.

Some recovery

12M double; recovery run & gen aerobic run
5M am recovery run at ~8.15min/M with pack
7M pm general aerobic run at ~6.00min/M

Another crazily busy day. A good one workwise. But not great for fitting in the miles. My evening run was shorter than I had wanted. But it was a filler day, not a session day. That's tomorrow.

A sharp session on the Northbank

17M double; recovery run and speed session
6M am recovery run at ~6.45 min/M (with pack)
11M pm incl 2K, 1M, 1.2K, 800m & 400m off 2, 2, 1.5 & 1min jog

A solid day despite lots of work, an appointment with the estate agent and dinner out. My evening session was a real cracker. I had to fit it in between work, a visit to Kentish Town and dinner in Stockwell. So I ran it along the North bank between Blackfriars and Wenstminster. It was a repeat of last Tuesday's track session. Other than that I ran it on time (eg 6min30s hard rather than 2K). I had my pack, so it wasn't perfect. But I felt really good - pretty much as good as last time.

Fairly simple

14M double; recovery run & general aerobic run
6M am recovery run at ~7.00min/M (with pack)
8M pm general aerobic run at ~6.15min/M (with pack)

I've had to rejig my week again. Various reasons. Including some house-moving-related shenanigans. All worth the hassle though... we're moving North (within London). Before Xmas.

Anyway, I kept it fairly simple today as a result. Two runs. Neither v hard. Looking forward to some good sessions that Ron has lined up for me this week.

Summary of week ending 04/12/2011

Mon 28/11 - 17M double; 7M & 10M recovery runs
Tue 29/11 - 15M double; 7M recov & 8M incl 2K-1M-1.2K-0.5M-400 session
Wed 30/11 - 14M double; 7M recovery runs x2
Thu 01/12 - 14M double; 7M recovery runs x2
Fri 02/12 - 13M double; 5M & 8M recovery runs
Sat 03/12 - 8M recovery run
Sun 04/12 - 22M double; 2M recov & 20M crescendo run
TOTAL - 105M

Long - back on the program

22M double; very short recovery run & long run
2M am recovery run at ~8.15min/M
20M pm crescendo long run

I'm back on track now. I was probably more careful than I needed to be, but I only ended up missing one proper session. So I'm not displeased with the outcome.

I went for a very short one around Brockwell Park with Yasmin first thing. Just enough to stretch the legs. But not more.

I saved my long run for the evening - fitted better with all of the 100s of moving house-related things that seem to be mounting up. It was a goody. To Battersea, around the park, along the river to Blackfriars. A loop around Buckingham Palace and Whitehall. That sort of thing.

I started slow and built the speed. Not an all out effort. But a good smooth crescendo.

My legs were ok by the end, but I'm descending into one of my post-long run stupors now. Pity I've got work to do.

Still taking it easy

8M pm recovery run at ~7.00min/M

One last day of taking it gently. Virus not gone. But on the way out. Today's was a post-dinner outing. Home from Liverpool Street plus a bit. My stomach wasn't impressed with the idea of running straight after the fine food we had just consumed at St John Bread and Wine.

Still taking it easy

13M double; recovery runs x2
5M am recovery run at ~8.30min/M with pack
8M pm recovery run at ~6.30min/M

Still viral. Not up to a proper session. Just enough to keep me ticking over (and to avoid the tube to and from work).

A bit viral

14M double; recovery run x2
7M am recovery run at ~7.00min/M
7M pm recovery run at ~6.45min/M

I'm a bit viral. So I kept it shortish and easy today.

Legs good. Throat not so good.

14M double; recovery runs x2
7M am recovery run at ~7.00min/M with pack
7M pm recovery run at ~6.45min/M with pack

My legs feel not too bad after yesterday's cracking session. A little sore perhaps. But not really. My throat, on the other hand, is a bit sorry for itself. But it's only a cold, so shouldn't stop me. Nevertheless, I kept it fairly short and easy today.

Reps at the track

15M double; recovery run & rep session
7M am recovery run at ~8.30-7.00min/M
8M pm including 2000-1600-1200-800-400 session

A good day. My first trip to the track in a while. We ran a session I've not tried before. The aim was to start the first (2000) rep at 10K PB pace (77s/lap) and then cut the lap time by 2 seconds for each of the subsequent reps as they got shorter. The recoveries were 2min-2min-1.5min-1min. It was windy, and I nearly hit my planned splits. My legs are feeling well exercised.

Some recovery

17M double; recovery runs x2
7M am recovery run at ~7.00min/M with pack
10M pm recovery run at ~7.00min/M with pack

A recovery day with a fair number of miles. My legs are still a-ok now that I'm back in the swing of things.

Track tomorrow.

Summary of week ending 27/11/2011

21/11 - 17M double; 7M recovery & 10M general aerobic runs
22/22 - 15M double; 8M recovery & 7M speed incl 7x1K off 90s jog
23/11 - 18M double; 10M general aerobic & 8M recovery runs
24/11 - 14M double; 7M recovery & 7M speed incl 18x400 off 40s jog
25/11 - 17M double; 6M recovery & 11M tempo mostly at 10K-marathon pace
26/11 - 12M double; 2M & 10M recovery runs
27/11 - 18M long crescendo run
TOTAL - 111M

Longer and pretty brisk

18M am long crescendo run

We headed to Blenheim Palace today to run around the park. There is a great 5 mile loop. Mainly on tarmac. And gently undulating. Good for a long run.

Yasmin was doing a 10 miler, so we ran the warm up at the beginning of the first loop together. I then headed out fairly hard and built the speed as I went. My Garmin was back in London, so I didn't get exact splits, but I ran the last two loops at marathon effort and the loop before those at not far below. So I was well under 6 minute miles for all but the beginning. It felt pretty good.

Not too much on a Saturday

12M (kind of) double; recovery run x2
2M am recovery run at ~9.00min/M
10M am recovery run at ~6.45min/M

I felt ok after the last 2 days' efforts. But I've got a long one tomorrow, so I kept today fairly sensible.

The first run was super-slow around Brockwell Park. Just to get a bit of fresh air. With the wife.

Tempo

17M double; recovery run & tempo run
6M am recovery run at ~6.45min/M
11M pm tempo run including 7M at marathon pace, 1M at 10K pace & 1M at 6min/M

Today was cracking. I thought I'd be jaded after yesterday. But my calves were good and I hit a good rhythm along the river in the evening. I ran miles 2-4 hard (marathon pace). Mile 5 was harder (5-10K pace). Mile 6 was a little easier (6.00min/M) before hitting marathon pace again for miles 7-10.

I felt relaxed and my stride length felt long.

Really good.

400s again

14M double; recovery run & speed session
7M am recovery run at ~8.15-7.00min/M
7M pm speed session including 18x400m off 40s jog recovery

It's still a good week. My legs are enjoying some speed.

I couldn't run this one on the hill in the park as planned, but managed to fit it in to my run home. I wore my new calf-protecting compression things. Perhaps I'll notice the benefits tomorrow.

I felt pretty speedy and full of beans.

My morning run was good too. And I found a new bit of the North bank of the Thames I hadn't ever run on (between Blackfriars and the Millennium Bridge). Not sure why I'd never found it before.

Steadier

18M double; steady run & recovery run
10M steady run at ~6.30min/M
8M recovery run at ~7.00min/M

I've had to rejig my week a bit for one reason and another. The plan is to run two fairly decent sessions tomorrow morning before clinic (hill reps) and another Friday morning (12 fairly fast). Today's running was gentler. But still good. No major reaction to yesterday's speed. Just a bit of a gentle, healthy ache.

A (good) late session

15M double; recovery run & 1K rep session
8M am recovery run at ~8.00-6.45min/M with pack
7M pm speed session including 7x 3.30min hard off 90s jog recovery

Events conspired against my planned trip to the track this evening. Annoying.

But I managed to harness my irritation and ran a really good session on the way home. I left my bag at work.

I ran it as 7 reps of 3.5 minutes hard off 90 seconds jog recovery. It was good. I felt like I hit a good rhythm and had good stride length.

We'll see how my legs respond tomorrow - this is definitely the most work they've had in a while.

My morning recovery run was good too. I ran most of it with Yasmin. Before adding in an extra loop around Westminster and Blackfriars Bridges to add some miles.

Here goes some proper training (and new shoes)

17M double; recovery run & general aerobic run
7M am recovery run at ~6.45min/M
10M pm general aerobic run at ~6.15-5.45min/M

My legs are still full of energy and I've started my next phase of proper training. There will be more fast, sustained running than previously with slightly lower mileage.

Today, my evening run was brisk but not hard. I felt really good and wasn't pushing to hit a good tempo.

Perhaps that was helped by my new shoes: Brooks Trance 10. Yes, a minor departure from the monotony of the Brooks Adrenaline series... Apparently the Trance has similar support to the Adrenaline but more cushioning. It's also usually more expensive. But it was on offer, so I thought I'd give it a try. More cushioning sounds a good idea for a mileage junky.

Summary of week ending 20/11/2011

Mon 14/11 - 14M double; 5.5M recovery & 8.5M general aerobic runs
Tues 15/11 - 15M double; 5M recovery & 9M general aerobic runs
Weds 16/11 - 11M double; 5.5M recovery runs x2
Thur 17/11 - 11M double; 5.5M recovery runs x2
Fri 18/11 - 21M long run at ~6.45min/M with pack
Sat 19/11 - 8M general aerobic run
Sun 20/11 - 15M double; 4M recovery & 11M general aerobic runs
TOTAL - 95M

Hitting a good patch

15M double; recovery run & steady run
4M am recovery run at ~8.00min/M
11M pm steady run at ~6.30min/M with pack

I've hit one of those really good patches. It's hard to know how fit I am having had those two weeks out and with relatively gentle running over the last couple of weeks too. But suddenly, the last three or four days I've been feeling amazing. Today was another goody. Yasmin and I tootled around the park in the fog this morning (she hit a good tempo). And then this evening I ran home from the centre of town. With a bit of a loop along the river.

It'll be interesting to see how fast I actually am once I hit some proper training. I suspect I'm not at my fastest. But it has been a great way of getting back into my stride after some time out.

8 miles not too slowly

8M pm general aerobic run at ~6.00min/M

I was expecting to feel a bit groggy after yesterday's long one. But my legs felt great today and I accidentally ended up running today's one fairly briskly. I felt really good. Really on my toes. A good sign for the proper training from next week.

Long - Romford to Brixton

21M pm long run at ~6.45min/M with pack

I've been fancying a long run for a few days now. And I was out in Romford. So I ran home. 21 miles.

I felt so much better than the times I've run the route recently (which were in the build up to Odense and on almost dead legs).

Right from the start, my legs felt the best they have since I've been running again. And they felt pretty similar at the end. I kept the pace fairly steady (and even). I tend to have to run the route with a pretty full pack (computer and clinic notes plus work clothes), so it's harder than it might be. All in all, it was a cracker.

Yes, still running gently

11M double; recovery runs x2
5.5M am recovery run at ~6.45min/M with pack
5.5M pm recovery run at ~8.30min/M with pack

To and from work. I'm off to Romford tomorrow for clinic all day, so I might do a long one home.

Two easy ones

11M double; recovery run x2
5.5M am recovery run at ~6.45min/M with pack
5.5M pm recovery run at ~6.30min/M with pack

Easy today. To and from work. Gently. Busy day in between. My legs are looking forward to next week.

Nine or so (and five)

14M double; recovery run & general aerobic run
5M am recovery run at ~7.00min/M with pack
9M pm general aerobic run at ~6.30min/M with pack

Another steady day. I'm feeling more like I should. And I should be really itching for some proper sessions next week. Looking forward to it.

Steady - with better legs

14M double; recovery run & general aerobic run
5.5M am recovery run at ~6.45min/M with pack
8.5M pm steady run at ~6.00min/M with pack

I'm getting going properly now. It has been weird getting back to it after my 2 weeks out (and a light week the week before that). I'm going to continue my gentle easing back in approach this week before hitting the training more full on next week. No hurry. April is a long way away still.

Longer

15M am medium long run at ~7.00-6.30min/M

I put in a bit of a longer one today. It felt pretty good. And it was fun. Great weather. And plenty to see on my way - various rememberence day things (including in Parliament Square and Bank) and the St Paul's occupation. Cracking Mama Lan hot beef noodle soup for lunch today. It has been a bit of a Brixton Village centred weekend.

Ten

10M am steady run

I'm feeling much more normal by now. And I'm really enjoying my running. I set out this morning meaning to run only 8 miles. But I fancied a bit more. So I did 10. Then a very nice lunch at French & Grace (a wrap place) in Brixton Village.

Another easy day

11M - double; recovery run & steady run
5M am recovery run at ~8.15min/M
6M pm steady run at ~6.00min/M

Felt good today after a day off. Full of bounce. Still keeping it fairly gentle though. Knee better.

A rest!

Yes. I took a rest. Already. I'm not good at this, but I'm trying to be good as I get back into my stride. I had a bit of pain on the medial side of my right knee last night after my run, so decided to take the day off. I've had a the same pain before (in February or January this year) and I ran through it last time, but I figure a big priority at the moment is to get back to things without getting injured. No hurry.

Light running

12M double; recovery run x2
6M am recovery run at ~6.45min/M
6M pm recovery run at ~6.45min/M

Very gentle running today. My legs are SURPRISINGLY achy after my two days running (after two weeks not running).

Steady again

14M double; recovery & general aerobic runs
5M am recovery run at ~7.00min/M with pack
9M pm general aerobic run at ~6.15min/M with pack

More steady running. No hurry to hit things too hard. Legs pretty achy after yesterday. But not in a bad way.

Back. Running. Steadily.

16M double; recovery & general aerobic runs
6M am recovery run at ~6.30min/M with pack
10M pm general aerobic run at ~6.15min/M with pack

It felt weird running again after 2 weeks (and a day) of complete and utter rest. My legs are full of energy. My calves particularly (or perhaps I mean perticularly compared to the achiness they have often had this year). Weirdly, it was my hamstrings and glutes that felt a bit tight if anything.

Ten then a wedding...

10M am steady run at ~6.30min/M

I got up early for a refreshing ten along the river. The sun was rising through the arches of Tower Bridge as I crossed the Millennium Bridge. A beautiful, almost cloudless day. A good day to get married...

I'm taking two weeks off now. To honeymoon.

Just six

6M am recovery run at 7.00-5.30min/M

Only a little bit of time for running today. It was a really nice relaxed one. Around Brockwell Park and Dulwich. I sped up for the last mile or so to stretch my legs a bit.

11 miles easy

11M double; recovery runs x2
5M am recovery run at ~8.30min/M with pack
6M pm recovery run at ~6.45min/M with pack

My last day at work before the wedding. Busy. Framed by a couple of gentle runs. Far better than the tube. And the morning run in with Yasmin was particularly fine.

Recovery

12M double; recovery run x2
5M am recovery run at ~7.00min/M with pack
7M pm recovery run at ~6.45min/M with pack

Gently today. To work. Then to Canary Wharf to meet Ron for a coffee. We had a good chat about our plans from here. And he had some useful feedback about my stride pattern and things I need to think about when I'm upping my tempo. Basically, I have a tendency to increase the frequency but decrease the length of my stride when I up my effort in training / races. I think I don't do this at marathon pace, but do when I try and push harder. It makes a lot of sense. And it'd be nice if it helped me run faster!

Steady

15M - double; recovery run & steady run
5M am recovery run at ~8.15min/M with pack
10M pm general aerobic run at ~6.15min/M

My legs are feeling good. But I'm quite getting into this winding down for a rest thing, so I took it pretty easy and loped home at 6.15ish pace.

I'm an addict (in Chelmsford)

12M double; recovery runs x2
6M am recovery run at ~7.00min/M
6M pm recovery run at ~6.45min/M

I thought I might take it a bit light today. And I did. Kind of. But I do love to run. It turned into two sixes. In the countryside around Chelmsford. Nice and misty.

The plan from now is to take it easyish this week and then have two weeks off. Yes. Two weeks. Off. I'm sure it'll be good for me - I've not had a break in over a year. The honeymoon should provide ample distraction.

Not a PB but not too bad

14M incl Cardiff Half Marathon in 69.59 (10th position)

I had a bit of an end of term feeling today: my last race before a well earned (post-wedding) break.

I was pretty up for it too. Partly down to feeling I've got plenty of unfinished business with the half marathon. And partly cos I had all my little (and big) cousins out cheering me on.

I feel like I should have 68 minutes in me at the moment. And set off pretty close to that kind of time, feeling comfortable for the first three or so miles at a bit under 5.10min/M pace.

I didn't fade too much compared to those around me. And held my position from the 2 mile mark (by which time the Kenyan's shifted up a gear and dropped us stragglers). But my 2nd half was considerably slower than my first (I went through 10K in about 32.30). Partly, that was down to undulations and breeze. But I also just didn't have the speed. A bit disappointing really...

Four

4M am recovery run at ~7.00min/M

Nice and easy first thing to Dulwich and back. Headed to Cardiff after the rugby to meet up with the cousins and put my feet up ahead of the race.

Went to John Hegley this evening. I got to dance to some Smiths. Wearing his glasses.

Just 6

6M am recovery run at ~6.45min/M with pack

Just one. To work. Legs eerily fresh.

Tapering

11M double; recovery runs x2
5M am recovery run at ~8.15min/M
6M pm recovery run at ~6.30min/M

No session today in preparation for the Cardiff Half on Sunday. Just a couple of recovery runs. My legs are feeling good already. Springy.

Just eight

8M am recovery run at ~6.45min/M

A fairly gentle one today. I'm tapering for the weekend. I headed to Brockwell Park and around Dulwich. A bit tired after yesterday's session. But nothing much. I'm niggle free.

Sharpening up

16M double; recovery run & speed session
6M am recovery run at 8.15-7.00min/M
10M pm including 8x600m (107-109s) off 200m jog

My last session before the half. Enough to sharpen up my legs a bit. But it shouldn't leave me spent. My splits were ok if not amazing off a good, faster-than-sometimes jog recovery.

Ron came down to the track. A good opportunity fur us to start thinking about my form. My stride length could be longer for the shorter stuff. But I'm surprisingly bad at achieving that.

My legs are the best they've been for a while. No niggles. And my calves are liking this lower mileage.

Easing back a bit

13M double; recovery runs x2
5M am recovery run at ~7.00min/M with pack
8M pm recovery run at ~6.45min/M with pack

I kept it fairly easy to day and steered clear of any core strength work this evening to let myself recharge the batteries again ahead of the half marathon I have planned at the weekend.

After various permutations in terms of my plans, I've plumped for the Cardiff Half Marathon. Longish story. But it tends to have a decent field.

It'd be nice to really smash it.

And hopefully it'll be the right length... last year I got a great time only to realise that the fortysomething seconds I magically gained during mile 11 was down to a short-cut they had inserted into the course on the morning of the race to avoid an unexpected obstruction.

Summary of week ending 09/10/2011

Mon 3/10 - 15M double; 5M recov & 10M general aerobic runs
Tue 4/10 - 17M double; 5M recov & 12M incl 16x400m (69-71s) off 40s
Wed 5/10 - 14M double; 6M & 8M recov runs & core strength exercises
Thu 6/10 - 13M double; 5M recov & 8M speed including 5x2K hard off 90s
Fri 7/10 - 20M double; 7M recov & 13M medium long runs
Sat 8/10 - 7M recovery run & core strength exercises
Sun 9/10 - 13M crescendo run (untimed but pretty hard)
TOTAL - 99M

13 - thanks to Eccles cake and Lancashire cheese

13M pm crescendo run untimed (but pretty hard)

For most of the day it seemed like I wasn't going to go for a run. But my hangover wasn't as bad as it might have been... and I was well fuelled by last night's MIGHTY fine pudding of Eccles cake and Lancashire cheese (try it before you die, I don't think I've ever had a better pudding).

By the time I got to it, my legs were feeling cracking. Good news ahead of next week's half marathon.

Last night's half drunken conversations included a fair bit about running. They were useful in bringing my next year's running plans into focus and realising how much I'm already looking forward to getting to the start line in London in April and murdering 26.2 miles.

A bit of running (before a stag do)

7M recovery run & core strength exercises
7M am recovery run at ~7.00min/M
Core strength exercises (three cycles)

Not a great deal of time today to fit my running into... before my stag do!

It was a day for light running anyway. So I headed to the park for a light one. I also squeezed in a bit of core strength work in front of the rubbish rugby. Go Karting turns out to be a pretty good core strength workout too.

I'll reassess my plans for Sunday in the light of my hangover in the morning.

Romford calling

20M - double; recovery and medium long run
7M am recovery run at ~8.00min/M with pack
13M pm general aerobic run at ~7.00min/M with pack

Another trip to Romford for clinic today. Which means plenty of running with a pack full of clothes, notes and a computer. Not ideal for fast running. But that wasn't the idea today, and it gives a good workout.

I ran slowly from home to Liverpool Street first thing. And then ran from Romford to Liverpool street.

A good session (though not quite as planned)

13M double; recovery run & 2K rep session
5M am recovery run at ~7.00min/M with pack
8M pm including 5x2K at 10K race effort off 90s jog

This week hasn't been quite as planned, but I've managed to fit in some sharpening sessions nevertheless. I had wanted to do a longer tempo run this evening, but work intervened. So I swapped that for a 2K rep session on the way home. My legs felt great once I was warmed up.

No niggles. Feeling pretty sharp again, less than 3 weeks post-marathon.

Fairly easy

14M double; recovery runs x2 & core strength exercises
6M am recovery run at ~7.00min/M
8M pm recovery run at ~6.45min/M
Core strength exercises (six cycles)

My legs could feel last nights session a bit. A good sign I reckon. I took the day fairly easily. Though even a year ago 14 miles and an hour of core strength work would have seemed like a heavy day.

Track!

17M double; recovery run & speed session
5M am recovery run at ~9.00min/M
12M pm speed session incl 16x400m at 69-71s off 40s

I headed to the track for the first time in quite a while. There was a good group out. Always someone to chase! The times weren't the fastest, but my legs felt not bad (until near the end) and it was fairly windy in the home straight.

Yasmin and I had a great run to work this morning too. Slow. And chatty.

Steady - and feeling cracking

15M double; recovery & general aerobic runs
5M am recovery run at ~6.45min/M
10M pm general aerobic run at ~6.30min/M

I'm feeling cracking. I had to make sure I didn't go to fast this evening as my legs were feeling on springy form.

I'm aiming to get in a sharpening 10 days ahead of a mini-taper for the half marathon.

No niggles. At all.

Summary of week ending 02/10/2011

Mon 26/9 - 13M double; 6&7M recovery runs at ~7.00min/M
Tue 27/9 - 15M double; 5M recovery run & 10M gen aerobic run at ~6.15min/M
Wed 28/9 - 7M 2K rep session with 4x2K at ~5.00min/M off 2min jog
Thu 29/9 - 13M double; 5M recovery run & 8M gen aerobic run at ~6.15min/M
Fri 30/9 - 14M double; 6M recov & 8M VO2 max incl 10x800m(ish) off 90s jog
Sat 1/10 - 6M recovery run and core strength exercises
Sun 2/10 - 16M longish run incl 10K race at 33.50 & 2.5M tempo
TOTAL - 84M

A longish run with some tempo (and a bit of a race)

16M longish run incl 10K race at 33.50 at 3-9M & 2.5M tempo at 13-15.5M

I was feeling in need of a spur to put in a tempo effort on this morning's longer run. Not sure why. But my mind wasn't in gear for one of my crescendo efforts.

So I headed to Regent's Park for the first of their Winter Series 10K races. It's a nice route and a good excuse for some tempo running. It wasn't the fastest race, which probably fitted well with my needs. I didn't want to kill myself.

I stopped for a bit of a drink at the end and then ran gently down to the river before hitting another two and a half miles at tempo back into the centre of Brixton. My stride pattern felt really nice and smooth throughout the session.

A good Sunday run. And I even made it back in time to see Y before she headed off for the day.

My glutes can feel the core stength stuff I did yesterday. I can just about feel the hip flexor ache I had after the marathon, but it's intermittent, mild and fading.

Six and some exercises

6M - recovery run and core strength exercises
Core strength exercises (six cycles)
6M am recovery run at ~8.00min/M

A recovery day. My legs are pretty good after yesterday and I felt good on the morning run.

I fitted in my core strength exercises again for the first time in a few weeks. I should think I'll be achy tomorrow.

A quality session and some memories

14M double; recovery run & VO2 max session
6M am recovery run at ~7.00min/M
8M pm VO2 max session including 10x2m30s hard off 90s job

I'm definitely back to running well again now. My calves might still be a bit sleepy in the morning, but by the evening their up to speed. And I felt cracking on my 800ish metre reps this evening. 'Marathon shape' running plus a bit extra.

I met someone at work today who said he spotted me crossing Tower Bridge in the marathon in April. He said I didn't spot him because I was chatting. It was a great day, but for some reason it was as we crossed the bridge that I realised quite how well it was going to go. A bit of a magic moment. As illustrated by my grin in the photo. I said something cheesy like 'let's make this one stick' to James, the guy I ran the whole way with.

Nearly there...

13M double; recovery & general aerobic runs
5M am recovery run at ~8.15min/M
8M pm general aerobic run at ~6.15min/M

Another positive day. Nothing flash. Just a bit of slow running on the way in to work and a bit of a steadier one home. I was flowing nicely by the end.

2K reps

7M am 2K rep session (with 4x2K at ~5.00min/M off 2 min jog)

I'm feeling good. Over the aches of last week. I really enjoyed blowing away some cobwebs with this moring's sesion. I ran it in Brockwell Park and ran it similarly to the time I ran it before in Regent's Park with Shuan and Danny.

I'm still not back to full speed, but I'm not far off now. I'm really champing at the bit to hit some training hard ahead of my half maratho.

Upping the distance

15M - double; recovery run & general aerobic run
5M am recovery run at ~7.00min/M
10M pm general aerobic run at ~6.15min/M

I'm getting there. I was planning on heading to the track this evening, but work conspired against that.

Instead, I cruised home at a healthy 'general aerobic' pace. I had plenty of spring in my stride.

I could just about feel the front of my right hip, but my calves are back to normal I think.

I should be good for some speed tomorrow.

The plan in the short term? A half marathon on 15th October.

Perfect timing for a PB before I get married on the 22nd and take a little breather while honeymooning!

A double day

13M - double; recovery run x2
6M am recovery run at ~7.00min/M
7M pm recovery run at ~7.00min/M

A couple of gentle ones... but my first double day since the race. My legs are fine after yesterday's mini-workout. I'm still a bit tight and stingy in my lower calves. But I'm getting there.

Ron, Lesley and I had dinner together in Canary Wharf (once I had dried out after my evening run). I'm beginning to think about my next targets: some shorter racing from now until January. It'd be nice to get my half marathon times down. But April is the real target.

Summary of week ending 25/09/2011

Mon 19/9 - Rest
Tue 20/9 - Rest
Wed 21/9 - 2M recovery run at ~9.00min/M
Thu 22/9 - 5M recovery run at ~8.00min/M
Fri 23/9 - 6M recovery run at ~7.00min/M
Sat 24/9 - 8M recovery run at ~7.00min/M
Sun 25/9 - 9M including 6K relatively tempo at Southern Road Relay
TOTAL - 30M

A little run out at the Southern Road relay

9M incl 6ishK Southern Road Relay leg

I headed to Aldershot this afternoon to see the Highgate boys. And to run a gentle version of a last leg for the B team. My legs feel close to back to normal, but I still didn't want to push too hard. So I was given the last leg and ran it just to stay ahead of the guys around me. It felt pretty good and nothing snapped.

Eight and feeling good

8M am recovery run at ~7.00min/M

I'm almost back to normality now. Slight residual tightness in my calves, but nothing else. I'm heading to the Southern Road Relays tomorrow to run gently round the course for the team. I'm looking forward to pulling on the Highgate stripes.

Six

6M am recovery run at ~7.00min/M

My legs are improving daily. Still a bit tight in my calves. But nothing much. And I'm otherwise good now.

Five (and a reminder of the weekend)

Pain. In the rain.

5M am recovery run at ~8.00min/M

Yasmin found this picture of me in Sunday's race. It kind of sums it up. Pain. Rain. But an England vest!

We ran gently to work today. My legs felt kind of like a Monday after a half marathon. I'll be good in a couple more days.

2 miles felt ok

2M am recovery run at ~9.00min/M

I walked to the park and then ran two miles very gently this morning. It wasn't bad. My soleuses are still sore and my right hip flexor knows it was in a race on Sunday. But I had no adverse reaction to the morning's outing.

More rest

Nothing again today. My lower calves are still the issue. But my ankle is improved.

The one bit of running I did was up the stairs at Romford Station to try and get the train back to Liverpool Street. I didn't make it. The other people who made a dash did.

Perhaps I'll run a mile or two tomorrow. Very slowly.

Rest!

I'm feeling pretty ropey today. But in a general sense, rather than there being an injury hiding away (I think).

My lower calves (soleus muscles) are the worst. My hip flexors on the right were pretty tight yesterday after the race and had a couple of bad spells today, but I think they will settle down without too much trouble.

I could manage stairs holding on to the handrail. Similar to last time.

My left ankle is a bit sore too. Not swollen or bad most of the time, but it doesn't like being flexed too briskly. I think I was mashing it a bit hard in the 2nd half yesterday. My gait wasn't the most stylish by the end.

My emotions are pretty flat. I've felt it after my 'good' marathons too. But the performance (plus the need for a LONG day at work the day after) can't help.

Summary of week ending 18/09/2011

Mon 12/9 - 8M recovery run at 7.00min/M
Tue 13/9 - 7M dress rehearsal incl 2M at 5.10min/M and 10x100m strides
Wed 14/9 - 6M recovery run at ~7.00min/M
Thu 15/9 - 4M recovery run at ~7.00min/M
Fri 16/9 - 2M recovery run at 8.15-7.00min/M
Sat 17/9 - 1M recovery run at ~8.00min/M
Sun 18/9 - 27M including Odense Marathon at 2h27m42s
TOTAL - 55M

A learning experience at the Odense Marathon

27M incl Odense Marathon in 2.27.42 (8th)

Just a quick note while it's fresh in my head - crazy day at work on Monday and work to do on Sunday night in advance, so I'll have to keep it brief and regroup mentally in another 24 hours.

In a nutshell: it was an amazing day. An England vest. And my 3rd marathon. But the performance and time were disappointing to say the least.

I went out hard. Too hard it turned out. But I'm glad, I think, that I did. One of my tendencies in longer races, I had worried, was fear of pushing to0 hard. So it's good to know that I've done it.

I went out at 2.18 pace and ran with the leading Kenyan group for the first 5K. I knew from before 10K that I was working harder than I wanted. And my guts were upset from very near the beginning.

My splits were pretty shocking as a result. 6 minute positive split I think.

But I surviived, didn't cramp, or hit the wall and don't think I'll be injured. And gave every last drop.

I will learn from this and come back faster. Better runners have had worse days!

It's all about tomorrow

1M am recovery run

I ended up doing the shortest of runs this morning, just to stretch my legs after last night's flight.

The day was spent with me mainly trying to stay off my feet as much as possible. It was good to chat to the others on the team and to Dave, the coach who is out here with us. And good to hear about and sort out the practicalities for the race from the Odense Marathon organisation team.

I'm going to head out hard again. Harder than London.

We'll see what happens.

It's all about tomorrow.

Kenyans!

2M am recovery run at ~8.15-7.00min/M

Just the most gentle of runs this morning - I headed out with Yasmin on her way to work and then turned back home at Stockwell.

It has been a busy few days despite my supposed week off with various work things needing attention over the last few days. Not necessarily a bad thing - I've had enough time to get my head in the right kind of place but had enough distractions to keep me from getting over-hyped.

I'm now in Denmark. In a hotel full of Kenyans and one skinny Russian. REALLY exciting. Who'd've thought it a couple of years ago?

Hopefully I'll find someone at the athletes meeting tomorrow morning who is aiming for a similar time to me.

Four

4M am recovery run at ~7.00min/M

Just four gentle ones to Dulwich and back this morning. My legs had forgotten that it's normal not to hurt. This week is a bit of a revelation.

I LOVE carbo loading. Or at least, I love the start of carbo loading. From memory, day three is a bit of a chore.

But in the mean time, the kitchen is pleasingly full of sourdough bread, hot cross buns, pasta and other carb delights.

Just 6

6M am recovery run at ~7.00min/M with pack

I ran nice and gently to work today. It feels strange being so well rested. They're not quite where they'll be on Sunday yet, but my legs are feeling full of beans already.

Carbo loading starts tomorrow.

And I've had my pre-race haircut!

Dress rehearsal - with a touch of race pace

7M am dress rehearsal including 2M at 5.10min/M and 10x100m strides

I pulled on my race kit this morning (down to the leggings and tracksuit I'll wear to the start) for a dress rehearsal in Battersea Park. It's good to see how easy it is to pull things off over my shoes etc and check for any last minute annoyances like rubbing labels.

Plus, it's another part of the process psyching up for the big day. I'm really making good steps in that direction. I dug out my pre-race playlist on the iPod yesterday evening...

In April I ran pretty much the same session 5 days out. That time I struggled to hit 5.20min/M. So I was pleased with the ease with which I put in my two miles at 5.10min/M. Race pace will actually be 5.16min/M, but I headed out quicker than planned and felt comfortable. Fear not, I'll have a close eye on the Garmin on the day, so I'll stick better to pace.

I added in some strides to help with my form.

Only gentle running left now before Sunday.

Getting my head ready

8M am recovery run at 7.00min/M with pack It's mighty close to race day now.

One of the things I've read and have found is useful is to visualise the race ahead of the day. It's said to be particularly important for the latter stages. I've found it fairly easy for my two marathons to date as I've been able to visit the course. That won't be possible this time until Saturday. Which seems a little late.

So I did a bit of visualisation in a slightly abstract sense today by travelling out on the DLR to the hard miles of the London course - miles 15 to 23 out on the Isle of Dogs and in Poplar and Limehouse on the way back to the Tower. Both years, these have been the toughest for me mentally. Particularly miles 16 to 19.

Who knows how useful it was, but I did manage to focus on and prepare for the kinds of emotions I go through in the race. I was very surprised, for example, last time when I had a motivational low at 17 or so miles.

The running was nice and easy. I'm feeling good. I'll do a short dress rehearsal tomorrow.

Summary of week ending 11/09/2011

Mon 5/9 - 18M double; 8M recov & 10M gen aerobic runs & exercises
Tue 6/9 - 14M double; 5M & 9M recovery runs at ~7.00min/M
Wed 7/9 - 18M double; 6M recov & 12M crescendo run with 6-12 at ~5.20
Thu 8/9 - 10M double; 5M recovery runs x2 at ~7.00min/M with pack
Fri 9/9 - 10M hill rep session incl 16x400 at 67-71 up & 56-59 down off 45s
Sat 10/9 - Rest
Sun 11/9 - 10M including 5.1M tempo at 10K effort and 6x100m strides
TOTAL - 80M

Another sharpening tempo run plus some strides

10M including 5.1M hilly tempo run at ~5.20min/M and 6x100m strides

Last time around, I ran (a 5.4 mile long leg at) the National 12 Stage Road Relay the weekend before the race and found it an excellent sharpener. Today's run was the equivalent (but run in the slightly less speedy environs of Brockwell Park).

I warmed up for a couple of miles and then hit three laps hard and chased that up with a bit of a warm down which included some strides.

I didn't time it but was pushing at 10K effort. I felt in good shape. Flowing nicely.

I re-read the end of the Spedding book last night including the last weeks of his build up to the 1984 Olympic marathon. I'm starting to get my head in the right place now.

Rest!

A day off. And not because I'm injured. Just a brief pause to absorb yesterday's session and to keep my weekly mileage reasonable. Niggle free.

Hill reps - my last before race day

10M am speed session incl 16x400m hills (67-71s up; 56-59 down) off 40s

Just one run today. A speed session in the park first thing. My legs are still pleasingly tired after Wednesday's tempo session.

I got up early and hit the hill in Brockwell Park. It wasn't my best in terms of splits, but it was a good session. I then headed to work with Yasmin at a nice gentle pace.

I don't have any niggles. And I've got in a fair bit of speed this week. All is good.

Next week's job is to rest up. And to get there mentally. I'm taking the week off work, so both should be achievable.

Recovery

10M double; recovery runs x2
5M am recovery run at ~7.00min/M with pack
5M pm recovery run at ~7.00min/M with pack

Just a couple of light ones today. The taper is here! Feeling good.

A kind of crescendo run

18M - double; recovery run & (kind of) crescendo run
6M am recovery run at ~8.00min/M
12M pm with 0-6M at ~6.15-7.00min/M and 6-12M at ~5.20min/M (with hills)

My last big day before the race. I'd have preferred to fit this one in yesterday as I may have to shuffle the rest of my week's runs to accommodate it.

Yasmin and I ran gently to work together in the morning. My legs were feeling almost worryingly good. I'd rather they didn't start feeling sprightly 'til next week. I don't want to peak too early... This evening's run should sort that. It was hard.

I ran home with my pack at a moderate pace - a bit of speed here and there, but mostly fairly slow. I then hit Brockwell Park for 6 miles. Hard. I didn't time it, but just ran at something between 10K and half marathon effort. With the hill in the park it was probably around 5.20min/M pace.

It was pleasingly painful. I felt my stride was nice and 'marathon shaped'. It's good to feel it ahead of the race.

There's a bit of a blurb about the race on the England Athletics website. Please excuse the cheese.

Busy - steady

14M double; recovery runs x2
5M am recovery run at ~7.00min/M
9M pm recovery run at ~7.00min/M

I had to drive to and from Warwick today for a conference, so the day was a bit busy for hard running. My morning run was at home early doors and I managed to squeeze in run around Port Meadow in Oxford on my way back down the M40.

Legs feeling fine. No niggles. I'm going to fit in it more speed this week. But not too many miles.

Steady miles

18M double; recovery & general aerobic runs & core strength exercises
8M am recovery run at ~7.00min/M with pack
10M pm general aerobic run at ~6.15min/M
Core strength exercises (six cycles)

I felt pretty good today. The calf is still fine. And no other niggles are rearing their heads.

No great drama on my runs today. Nice and gentle to work in the morning. Then a bit harder on the way home. But nothing to hard. That's tomorrow's job.

Time for a quick bit of core strength work in front of Newsnight last thing. I missed out the calf raises I had been doing the last few weeks in case it aggravated my calf.

A solid 10K race

14M including Middlesex 10K race in 32.18 (3rd position; 5.11min/M)

Not a PB. But I'm happy. Mainly because my calf didn't give out (or even complain). And it's also 20 seconds faster than two weeks out from London this year. I'm feeling speedier. I'll aim to get a bit more speed in me this week.

So pleased for Mo too.

Just 4

4M recovery run at ~6.45min/M

I took it easy today. Not because of my calf (thankfully). But because I'm racing in the Middlesex 10K tomorrow. My leg feels fine after yesterday's runs and I should be back on track. It'll be nice to blow some cobwebs out in the race. To get some more speed in my mileage-heavy legs.

Back to it

14M double; recovery & general aerobic runs
5M am recovery run at ~7.00min/M
9M pm general aerobic run at ~6.15min/M

I think I'm back on track. My calf is fine after a couple of runs. It was great to get back to it. Relieved.

Feeling better

I'm going to run tomorrow morning! My calf is feeling fine again. Not even tender when I prod it.

Another day off

Rest

Calf still a bit sore (though better). Rest again. Uncharacteristically sensible of me. I'm pretty peeved that I'm not running though. I had wanted to fit in at least one good speed session this week.

An unscheduled day off - for my calf

Rest

The area of tightness in my left calf was there again this morning. It's the same one I had last night after my 8 miler. But different from the one last week.

Annoying. It's not bad, but I don't want it to turn into anything. If it wasn't so close to the big day, I would probably ignore it, but I'm being careful. I went for another massage with ontrack this evening. Plenty of Ibuleve and ice too.

Light

8M - core strength exercises & recovery run
Core strength exercises
8M pm recovery run at ~7.00min/M

A gentle day. Wise after yesterday's 28 miles. With three weeks until race day at the Odense Marathon, it's also the beginning of my first taper week. I'll aim for 80ish miles. Which will be nice after 6 weeks at 120.

It's time to sharpen up my pace... It would be nice to finish the week with a fast 10K time in the Middlesex 10K race on Sunday.

I was slightly tight in my left calf (but not the same thing as last week). Nothing to worry about though - it was gone after some foam rolling. I'm feeling good.

Summary of week ending 28/08/2011

Mon 22/8 - 20M double; 8M recov & 12M gen aerob & core strength exercises
Tue 23/8 - 20M double; 8M recov & 12M inc 30x400m hills (70-73/59-62s) off 40s
Wed 24/8 - 8M recovery run at 8.00-7.00min/M
Thu 25/8 - 15M double; 7M incl 2x 2.5M hard & 8M recovery run
Fri 26/8 - 20M long inc 18M crescendo at 6.30 (0-6) 6.00 (6-12) 5.32 (12-18)
Sat 27/8 - 10M recovery run at ~6.45min/M & core strength exercises
Sun 28/8 - 28M lon run at 6.20min/M
TOTAL - 121M

28 again

28M long run at 6.20min/M

This is my second 28 miler. I wanted to run it at a healthy but not too high tempo. I ran the second half a little faster than the second and came in overall at about 6.20min/M.

I was looking forward to this one. Now that I've done a couple of marathon races, one 28 miler and another 26.2 miler in training, I don't find the distance alone intimidating. I was just anxious not to overdo it and risk injury.

It felt good. I took seven or eight miles to get into really comfortable 6.20 pace. My best miles came between 15 and 20.

Pace was not a problem at any stage, just a bit of tightness towards the end.

At 22 miles my legs felt the same as after a 5 miler. But by 23-24 I was beginning to get a bit tight in my glutes, hamstrings and then calves. I could feel my calves particularly from 27.

I was back on the sofa in time to feel a bit sad for Mo.

A light Saturday

10M recovery run & core strength exercises
10M am recovery run at ~6.45min/M
Core strength exercises (six cycles)

No niggles after yesterday. I had managed to fit in another massage at ontrack (an hour this time) - something I should do more often.

Today, I took it easy. A gentle one around Brockwell and Dulwich Parks.

I also fitted in my core strength work in front of the World Championship Athletics. Plenty of distance running to enjoy today. But not as exciting as Farah v the rest (and hopefully Bekele) tomorrow.

Another good long one

20M long run incl 18M crescendo at 6.30 (0-6), 6.00 (6-12) & 5.32 (12-18)

I wanted to fit in another good crescendo run this week before the taper begins. These are the closest I come to racing over long distance in terms of mental and physical effort. They scare me but also give me confidence.

This was another good one. It was no faster than my equivalent run prior to London, but my legs have suffered more hard miles than then, so I'll take encouragement from that.

I took the first two 6 mile segments fairly easily, sticking to the schedule closely.

I planned to head out on the third segment at 5.40ish and slowly crank it up. And I managed it pretty well. The first mile was at 5.39, the second and third at 5.37, the fourth at 5.38 (but up the Queenstown Road hill) and the last two at 5.20ish (probably actually the fifth was at 5.25 and the sixth at 5.15). Good stuff.

I warmed down dead slow for a couple of miles at the end.

Then I had breakfast. (I had woken at 2.30 for some Yazoo, so I was partially fuelled for it, but didn't take any drink during the run.)

No niggles, by the way. I'm good again.

Back to it properly

15M - double; short speed session and recovery run
7M am including 2x2.5M at tempo off 90s
8M pm recovery run at ~7.00min/M

My leg is fine today again. I'm really relieved. I've switched my plans around a bit for the week to look after it though.

I figured I shouldn't dive in with a long hard one today but instead ran a short speed session around Brockwell Park first thing. I took a mile or so to get up to speed, but was going well once I got there. No pain.

I also went for a nice gentle 8 mile recovery run in the early afternoon. A bit sooner than I would normally go for a second run but it gives me more time ahead of a hard long one tomorrow morning.

A light day to see how my leg goes

8M recovery run at 8.00-7.00min/M

I took it easy today to rest my leg. I've decided it's my popliteus muscle that is tight. It's a little muscle right up in the knee that holds the leg locked when you're standing. God knows why that's the one to decide to get upset. The others surely have more excuse.

Anyway, I rested it, iced it, slapped some ibuprofen gel on it and treated it to a trip to have some sports massage at ontrack sports therapy in Brixton. It has no excuse now.

By the evening it was better. I managed a recovery run without discomfort. So I'll do the same tomorrow morning and reassess. Hopefully I'll hit a hard one in the evening.

Hill reps - and a slightly tight calf

20M - double; recovery run & hill rep session
8M am recovery run at ~6.45min/M
12M pm hill rep session including 30x400m (70-73s up; 59-62s down) off 40s

I've got a slight bit of tightness at the top of my left calf. I can feel it mainly when I'm fully extending my leg. I first felt it at some point yesterday. It doesn't create trouble when I run, but it was enough to stress me out!... one of the downsides of not going to work and just thinking about running I guess.

I took it gently at the beginning of my hill reps in the afternoon. But it seems not to be a problem running. I was close to my normal splits for the session despite my caution.

I'm going to take it easy tomorrow and reassess. It would be a shame to aggravate it with all these weeks of good training already under my belt.

No other niggles.

Steadier

20M - double; recovery & general aerobic runs & core strength exercises
8M am recovery run at ~6.45min/M
Core strength exercises (six cycles)
12M pm general aerobic run at ~6.15min/M

I took it fairly steady today. And took advantage of my time off work to rest up on the sofa. Plus I fitted in my core strength exercises during the day so I'll have longer to recover before tomorrows rep session.

Summary of week ending 21/08/2011

Mon 15/8 - 8M recovery run at ~7.00min/M & core strength exercises
Tue 16/8 - 26M double; 8M recov & 18M incl 6x1K at 3.03-08 (200 jog) + 4M tempo
Wed 17/8 - 17M double; 5M recov & 12M gen aerobic runs
Thu 18/8 - 20M double; 8M recov & 12M incl 30x400m hills (68-72s up; 58-60 down)
Fri 19/8 - 22M double; 7M recov & 15M med long run at ~6.30 with pack
Sat 20/8 - 10M general aerobic run at ~6.30 & core strength exercises
Sun 21/8 - 22M long run at 6.45 (0-7), 5.57 (7-14) & 5.35 (14-22)
TOTAL - 125M

Perhaps my best long run

22M am long run at 6.45 (0-7), 5.57 (7-14), 5.35 (14-22)

This may have been the best long run I've done. It was a proper crescendo run. My fastest miles came from 20-22. They both came in under 5.30.

I definitely wouldn't have predicted how well it would go when I got up. Or as I headed out the door. Or after the first mile. Or after the first few miles at 6 min/M. Or after the first mile of 5.40min/M (which felt a push and only came in at 5.45min/M). My legs felt jaded at each of these stages. But they picked up once they found the next rhythm that was thrown at them.

All of that is worth remembering.

Some lessons. I guess.

Firstly, I'm dead chuffed, as this has been a hard week. Three really solid hard sessions and another fairly hard 15 miler. My legs have got used to the mileage.

Secondly, it takes a bit of time to get used to a change in pace.

Thirdly (and I think this is true, but even if it isn't I think it's important that I convince myself that it is), I'm getting faster.

But however well it went, the final push still hurt a lot. From the Queenstown Road hill (mile 20) was pretty bad. But it was good. And the mental battle was good for me too.

I treated it like a race in terms of preparation. Pasta last night. An earlyish night. I got up at 6 for a quick Yazoo and banana breakfast. Then had a pre-run coffee.

The top of my right foot is near normal - I can see the tendons again! No other niggles.

I'm looking forward to my last really high mileage week next week (and time off work to really make it click).

Ten and some exercises

10M general aerobic run & core strength exercises
10M am general aerobic run at ~6.30min/M
Core strength exercises (six cycles)

Just one today. Ten. Around Brockwell Park and Dulwich. Took me a while to get going - four or five miles - but I felt not to shabby by the end.

Some exercises too in front of the telly. I think I mentioned, but I've added in some calf raises (with weights). Hopefully it'll give me some extra strength to resist the calf tightness I've had on and off over the last six months after races and hard runs.

My resting heart rate this lunch time was 36bpm. I don't think it has been that low before.

Long one tomorrow.

To and from Romford

22M - double; recovery run & medium long run
7M am recovery run at ~7.00min/M with pack
15M pm medium long run at ~6.30min/M with pack

Two runs with a pack today. I was in Romford all day for a clinic, so I ran to Liverpool Street for my gentle morning run and then ran back from Romford to Great Ormond Street in the early evening.

My pack was fairly full, so I kept the pace fairly easy. Plus my legs are fairly tired after yesterday (and the days before).

I'm off work next week... just running and recovering. Looking forward to it.

Hill reps again

20M - double; recovery run & hill rep session
8M am recovery run at ~7.00min/M with pack
12M pm hill rep session incl 30x400m at 68-72s (up) / 58-60s (down) off 40s

Another great day. Despite the rain. Or perhaps enhanced by it. It was warm enough that having rain pouring down my face during the gaps between my reps was a welcome and cooling distraction.

My calves and angles are good this week and I felt good on the reps. My splits were as good as they've ever got on this session, which I'm pretty pleased with given my hard work this last few weeks. The rain can't have helped. Nor can (sensible I think) switch to only wearing racing trainers for races.

I kept my splits even to the end.

No niggles.

The glamour of Romford calls tomorrow.

Easier

17M - double; recovery & general aerobic runs
5M am recovery run at ~8.15min/M with pack
12M pm general aerobic run at ~6.30min/M with pack

An easier day. My legs are pretty good right now. My right foot is getting back to normal. And my calves are good.

Sharper

26M - double; recovery run & medium long / speed session
8M am recovery run at ~7.00min/M with pack
18M pm incl 6x1K at 3.03-3.08 off 200m jog & 4M tempo

A cracking day. I felt pretty sharp. That's what comes of having a light day yesterday and having fewer miles in my legs since Friday.

Admittedly, my 1000m reps ended up a bit slower than they might have been - I managed the first three at 3.03-3.04 but slowed to 3.08 for the last two. Still, I was pushing it hard and it was a good workout. I felt pretty light on my feet. Ish. Well, better than usual anyway.

I then ran down to Bloomsbury with Danny and along the river home. I was feeling good still and was a bit bored with my slow, recovery pace. So I put in a 4 mile tempo burst along the river and home to Brixton. It felt good. Not sure of my pace (and I had a light pack on), but it was a good addition to the workout. Must have been 5.20ish I reckon.

The morning run was fairly run of the mill.

Eight and some exercises

8M - recovery run & core strength exercises
8M pm recovery run at ~6.45min/M
Core strength exercises (six cycles)

A nice gentle day today to let my legs absorb the benefits of yesterday. Not much time for anything else frankly, what with my day being filled by clinic in Chelmsford (a two hour congestion-filled drive away).

My calves are fine after yesterday. Does that mean I should race again in the stupid long socks I tried yesterday?

Oh, and I fitted in some of my core strength exercises. In front of Newsnight and the like. As usual.

Summary of week ending 14/08/2011

Mon 8/8 - 18M double; 8M & 10M recovery runs at ~6.45min/M & exercises
Tue 9/8 - 18M double; 6M recovery & 12M gen aerobic runs at ~7.00 & ~6.20
Wed 10/8 - 26.2M long run at ~6.30min/M
Thu 11/8 - 21M double; 5M recov & 16M VO2 max incl 30x2m30s hard off 60s
Fri 12/8 - 20M double; 5M recov & 15M gen aerobic runs & exercises
Sat 13/8 - 5M recovery run at ~7.00min/M
Sun 14/8 - 15M incl Newark Half Marathon in 70.26 (5.20min/M)
TOTAL - 123M

Newark Half Marathon

15M including Newark Half Marathon in 70.26 (5.20min/M; 1st place)

This was a good race after a hard week. Not a PB. But I felt great in the first half running at 5.10min/M pace consistently. I was on my own from about 4-5 miles. I tailed off a bit in the second half - partly lack of incentive and partly lots of miles in my legs I should think.

I've got a bit of creaking coming from the tendons on the back of my right foot, so I was uncharacteristically turned down the chance of an evening run.

Just 5

5M am recovery run at ~7.00min/M

Really gentle today. Around Brockwell Park.

20 more gently

20M double; recovery & general aerobic runs & core strength exercises
5M am recovery run at ~8.15min/M
15M pm general aerobic run at ~6.45min/M (first 6 with pack)
Core strength exercises (six cycles)

I took it easier today. And my legs were grateful. On the way home I felt pretty sluggish, though I was better once I ditched my bag and lengthened my stride.

I did squeeze in a set of my core strength exercises in the evening too. I've only managed one set each week the last couple of weeks, so I was keen to get a second in this week. This has to have been my best 7 day cycle ever.

Newark Half Marathon on Sunday. Light day tomorrow in preparation. We'll see what my legs make of it.

A monster VO2 max session takes me to 140 for the week

21M - double; recovery run & medium long VO2 max session
5M am recovery run at ~7.00min/M with pack
16M pm including 30x800mish (2min30s hard) off 60s recovery

Another big day. This has to be the most solid week's training I've ever hit. In the last 7 days, I've run 141 miles (a record for me) and I've had 3 really good sessions (22M crescendo, 26.2 and this monster V02 max) with a good amount of general aerobic stuff in between.

And I'm feeling pretty good. No niggles. My calves and ankles are good. I was pretty springy when I started my reps today. I felt like I was running with good, race-type form. Though I did tire a bit towards the end.

The session is a long one. It takes nearly 2 hours. It's the 2nd time I've done it and both times I've had to not think about how many reps I have left until I hit half way. Bumping into some nice riot police from Cheshire on the Embankment distracted me for a bit with 22 reps to go. They were insistent that I rehydrate on some of their water.

26.2 before breakfast!

26.2M am long run at 6.45 (0-6M with pack) and 6.30 (6-26) = 2h52min

I went for a long one this morning. A marathon in fact. Before breakfast (other than the chocolate milk and biscuits I guzzled at 2am). I'm really pleased with how it went.

I hit the road just after 6am and headed to work first to drop off my bag. I then headed to Canary Wharf and back via a loop of the river via Westminster and Vauxhall.

I was a bit sluggish on the first 6, and still took a while to get going after dropping off my bag. But from 16 miles I was having to slow myself down to keep to the 6.30min/M schedule.

From miles 18-21ish I ran with a guy who runs mountain marathons (fast, judging by the ease with which he chatted). Which provided welcome distraction and sped things along.

My legs didn't tighten or struggle at any point, they just stung a bit (in my quads, hamstrings and calves) from about 23 miles.

I reacted pretty well to the run too. My legs are close to normal this evening. And I'm even totally ok up and down stairs. Plus I did a good day's work!

Steady miles

18M - double; recovery & general aerobic runs
6M am recovery run at ~7.00min/M with pack
12M pm general aerobic run at ~6.20min/M

Relatively steady again today. My legs felt tired all day. But once I got going on my evening run, they felt great. Really smooth. They'll tell me they're tired again tomorrow.

Plenty of recovery miles

18M double; shorter and longer recovery runs & core strength exercises
8M am recovery run at ~6.45min/M with pack
10M pm recovery run at ~6.45min/M with pack
Core strength exercises (six cycles)

Plenty of slow running today. Brixton roads nice and clear for me. Squeezed in some core strength work in front of the telly too.

This is going to be another biggish week. Might do my long run Wednesday as I've got the Newark Half Marathon on Sunday. I'm not going to taper. But it would nice not to be shattered.

Summary of week ending 07/08/2011

Mon 1/8 - 8M recovery run at ~6.45min/M & core strength exercises
Tue 2/8 - 22M double; 5M recov & 17M incl 8x600m at 1.46-49 off 200m jog
Wed 3/8 - 18M double; 8M recov & 10M gen aerobic runs at 7.00 & 6.30
Thu 4/8 - 5M recovery run at ~8.00min/M
Fri 5/8 - 20M double; 7M recov & 13M med long run at 6.45-6.15 with pack
Sat 6/8 - 16M double; 10M & 6M recovery runs at ~7.00min/M
Sun 7/8 - 22M long run at 6.55 (0-5M), 6.25 (5-10), 6.00 (10-16) & 5.40 (16-22)
TOTAL - 111M

22 mile crescendo run

22M am long run at 6.55 (0-5M), 6.25 (5-10), 6.00 (10-16) & 5.40 (16-22)

I hit this one pretty hard. And I tried to prepare for it properly. I ate well yesterday and woke early (4am) for a quick Yazoo and banana pre-race-style breakfast.

The preparation didn't help me feel convinced I was going to have a good one though. My legs were pretty tired as I set off. But that turned out to be temporary. I've decided that running slowly makes me feel more tired. I feel better when I his 6.25min/M pace.

6.00min/M pace felt much like it did in the build-up to London: not bad once I remembered to lean a bit forward on my toes.

And 5.40min/M pace (20s per mile slower than race pace) was a bit of a push at times, but I had enough in the tank to hit the last mile really hard and claw back the seconds I had lost up the Queenstown Road hill. The last mile was probably at 5.15min/M (including a bit of a slow down to dodge some wideboys on Acre Lane).

The first half was around Brockwell and Dulwich. The second was to and from (and around) Battersea Park.

My legs are niggle free in the aftermath.

Getting ready for a hard Sunday

16M double; longish and shortish recovery runs
10M am recovery run at ~7.00min/M
6M pm recovery run at ~7.00min/M

Today was more about tomorrow than anything. Though it was nice to cruise through some miles mulling things over.

I'm beginning to get my next marathon and my aims for it straight in my head.

It has been helped quite a lot by reading Charlie Spedding's book ('From Last to First'). He talks about how to peak for the big races. Something I think is really important. And relies as much on mindset as physical condition. Which is exactly what I've stumbled upon in my first two marathons.

I've decided that I'm going to do it again for my next two. Simple huh?! The aim is this: 2.18 in Odense. And faster in London in April.

Just like Charlie Spedding, now that I've decided on my plan, I have confidence that I can do it!

To and from Romford (and then to Crystal Palace)

20M double; recovery and medium long runs
7M am recovery run at ~7.00min/M with pack
13M pm medium long run at 6.45-6.15min/M with pack

I'm feeling good again! So I took to the glamorous highs of Romford (where I had clinic). I ran to Liverpool Street for my recovery run in the morning. And then I ran from Romford all the way back to Liverpool Street after clinic before jumping on the tube home.

I had a fair bit in my pack, so it was hard going. I pushed it a bit on the 2nd half of my evening run.

I just made it down to Crystal Palace to see David Rudisha in the 800m in the Diamond League meeting. I've never watched top level track stuff live before. Almost made me regret my preference for the road. Mo won as usual.

An unplanned light day

5M am recovery run at ~8.00min/M

I took it easy today because I'm feeling rubbish with my cold and gripey stomach. Hopefully I'll be back to it tomorrow.

Easier

18M - double; recovery and general aerobic runs
8M am recovery run at ~7.00min/M with pack
10M pm general aerobic run at ~6.30min/M

I took it easy today. I was tired by the evening after yesterday's session. Plus my stomach is in one of those gripey moods (like I had back in March after the Bath Half) still. I'll see whether I go for a hard run on Thursday or Friday.

On the up side, my sore throat is better.

Speed and a good number of miles

22M double; recovery & mixed speed session and medium long run
5M am recovery run at ~6.45min/M iwth pack
17M pm medium long run incl 8x600m at 1.46-1.49 off 200m jog recovery

Back to proper action today. I felt pretty good, other than a bit of a gripey stomach on my evening run. I made it to the track for the first time in a while. And it was a good session. Even if I was hanging off the back.

I turned it into one of my longish runs by running all the way home. And I was feeling better and better as I went. I think this will be another positive week.

Recovery

8M recovery run & core strength exercises
8M pm recovery run at ~6.45min/M
Core strength exercises (six cycles)

I feel pretty damn good after yesterdays 28 miler. Full of energy (almost). Definitely better than last Monday. Though I have got a touch of a sore throat. Nothing much though. I'll see how it goes, but shouldn't interfere with training if it stays like this.

I did some core strength work while watching the UK athletics champs on iPlayer. I included some heel raises again to try and build some strength in my lower calves.

Summary of week ending 31/07/2011

Mon 25/7 - 18M double; 6M recov & 12M gen aerobic at ~6.45 and ~6.30min/M
Tue 26/7 - 14M double; 8M & 6M recovery runs at ~6.45min/M with pack
Wed 27/7 - 24M double; 8M recov & 16M fast/slow with 8x1M at 5.20-5.30
Thu 28/7 - 24M double; 16M medium long & 8M recov at ~6.50 & core exercises
Fri 29/7 - 17M double; 9M hills 30x400m up(68-72)/down(58-60) off 40 & 8M recov
Sat 30/7 - 3M recovery run at ~8.00min/M
Sun 31/7 - 28M long run at 6.20min/M incl marathon in 2.46.40
TOTAL - 128M

Over distance!

28M long run at 6.20min/M (including marathon in 2.46.40)

I ran 'over distance' today for the first time. A good end to a really solid week. The aim was to get the miles in at a fair but not fast pace. Just to get my legs used to moving for long periods. The whole run took a little under three hours. Most of the run was along the river from Battersea to beyond Canary Wharf. So it was pretty much flat.

I eased into things with the first couple of miles at 6.45ish minute mile pace and then gently sped up without pushing it. The second half was totally even paced.

I felt pretty light on my feet most of the way. From about 18 miles I could feel some tiredness. And from 20 my hamstrings were a bit tighter. They then improved and it was my quads that were complaining. But not enough to make things to terrible.

A real confidence booster. And great fun.

Just 3

3M am recovery run at ~8.00min/M

Very slow. In the park. Proper recovery. LONG one tomorrow.

400m hill reps

17M - double; hill rep session & recovery run
9M am hill rep session incl 30x400m up (68-72s) and down (58-60) off 40s
8M pm recovery run at ~7.00min/M with pack

A good end to the working week. I got up early to hit the Brockwell Park hill. My calves were good and I worked well on the ups and downs. My splits were close to what I've ever managed on this one, despite the heavy week I'm in the middle of.

My legs could feel the session for the whole day. In a good way. I took the evening run home nice and slow.

Loads more miles (slowly)

24M - double; medium long run & recovery run & exercises
16M am medium long run at 6.50min/M
Core strength exercises (six cycles) pm
8M pm recovery run at ~6.50min/M

Another day with good mileage. But gentler. I felt fine after yesterday's faster session and really enjoyed my runs today. I made it up to Crystal Palace in the morning on what was a fairly slow but longish run. I added some heel raises to work on my calf strength in case that helps the tightness I keep getting.

Back to full energy

24M - double; recovery run & fast and slow medium long run
8M am recovery run at ~8.15-6.30min/M
16M pm medium long run alternating fast (5.20-5.30 equivalent) and slow

After a couple of days of feeling sluggish after the Dartford Half, I feel really good again today. Sometimes I wonder if it's just that I feel much better running fast than running slowly. I don't know.

I ran the first half my morning recovery run with Yasmin (on her way to work) and then pealed off and headed back home alone.

My afternoon run was fantastic. I felt right back on it. I ran loops of Brockwell Park, alternating between fast (for a mile, taking in the hill) and slow (for the remaining 0.7 of a mile, along the flat). My aim was to run the fast miles at 5.30 pace. The hill slows things down a bit and I came out running my miles in 5.34-5.41. I reckon that puts them in the equivalent of the 5.20-something range. The slow sections were at 6.30-6.40 pace.

I got stronger as the run progressed. And added to that, my calves were absolutely fine. I was niggle free.

Easy again

14M - double; recovery run x2
8M am recovery run at ~6.45min/M
6M pm recovery run at ~6.45min/M with pack

I ran two easy (and not very long) runs today. I had meant to get away from work earlier and fit in a session before my evening's activities. But things got busy, so I only managed a short recovery run. I'll have to run it tomorrow. No bad thing perhaps - my legs are feeling tired and my calves are still tight. Though they usually free up once I start a good workout.

Recovery

18M - double; recovery run & general aerobic run
6M am recovery run at ~6.45min/M with pack
12M pm general aerobic run at ~6.30min/M

I was a bit tired today. My calves are a bit achy again. But not as bad as recently. And nothing niggle-like, just tightness. Similar to what I've always had after a hard race.

My evening run was longer than usual for a Monday, but I didn't push it too hard.

Summary of week ending 24/07/2011

Mon 18/7 - 15M double; 5M recov & 10M gen aerobic runs at 6.45 & 6.30
Tue 19/7 - 17M double; 5M recov & 12M alternating fast (5.15) and slow (6.30)
Wed 20/7 - 21M double; 6M recov & 15M med long run at ~6.15 & exercises
Thu 21/7 - 23M double; 6M recov & 15M VO2 max session (30x2m30s hard off 60s)
Fri 22/7 - 16M double; 6M recov & 10M gen aerobic runs at ~6.45min/M
Sat 23/7 - 4M recovery run at ~8.15min/M
Sun 24/7 - 16M including Half Marathon race in 72.52
TOTAL - 112M

A poor performance - with a hangover

16M - including Dartford Half Marathon in 72.52 (2nd)

I'll blame this one on a proper hangover. The hills might have contributed to my speed too, but burping Chianti at mile 8 is not a good prognostic marker for half marathon performance.

Never mind any of that though, I enjoyed the race. I was 3rd for the first half and managed to pick things up a bit in the closing miles.

Looking at the times of the other guys in the field, I probably shouldn't be too distraught. But I can't say that makes me happy with the performance. I think I need to be a bit more focussed to perform well.

Just 4

4M recovery run at ~8.15min/M

Really light today (around Brockwell Park with Yasmin) ahead of tomorrow's race... where a PB would be nice.

Easier

16M double; recovery run & general aerobic run
6M am recovery run at ~6.45min/M
10M pm general aerobic run at ~6.45min/M with pack

Unsurprisingly, I was pretty tired today after yesterday's exertions. I took it pretty easy on both runs. Though I do wonder sometimes if it's actually less tiring to run fast than dawdle.

I've only got a very short one scheduled tomorrow ahead of Sunday's Dartford Half Marathon.

A monster VO2 max session

23M - double; recovery run & long VO2 max session
6M am recovery run at ~6.45min/M
17M pm VO2 max session incl 30x800m ish (2m30s hard) off 60s

A solid day to say the least. I feel like I'm hitting some good sessions now and getting a good number of miles under my belt. The last three or four days have been good. Yesterday was hardly light, but I felt I had plenty in the tank today.

I ran the evening session on the way home with some extra loops of Battersea Park to get in enough miles. I left my pack at work again so I could run hard. I didn't have my GPS, so I ran it as 2 min 30 second hard efforts rather than measured 800m stretches. But they felt good. And not worrying about every second/metre may even have helped me push harder and keep my rhythm better.

No niggles now. My calves are better.

Medium long - not too hard

21M - double; recovery run & medium long run & exercises
6M am recovery run at ~6.45min/M with pack
15M pm medium long run at ~6.15min/M
Core strength exercises (six cycles)

A slightly lighter day between to hard days. My evening run today was a 'medium long' run back from Kentish Town to home via work (to get rid of my bag) and Battersea Park (for some extra miles). I took it fairly easy pace-wise so I'm fresh enough for a good session tomorrow.

Some core strength work this evening too.

Quality miles

17M - double; recovery run & fast and slow run
5M am recovery run at ~8.15min/M
12M pm alternating 1M fast (5-5.15min/M) and slow (~6.30min/M)

Yasmin and I had a really nice, easy jaunt in to work this morning as planned. But I had written today off as a no go for a session what with my wisdom tooth extraction yesterday. As it turned out, I felt completely fine, so I decided to go for it this evening.

It was a good session. Twelve miles, alternating fast and slow. The fast ones felt great. I didn't have my GPS, so I just pushed for 5mins15s. But I felt swift and bouncy. And my calves were totally back to normal.

Fifteen gentle miles and two fewer wisdom teeth

15M - double; recovery run & general aerobic run
5M am recovery run at ~6.45min/M with pack
10M pm general aerobic run at ~6.30min/M

I was fairly jaded this morning after yesterday's race. Surprising, because normally a 10K doesn't take too much out of me. It may have been sleepiness as much as anything. My calves hurt a bit too - the bottom half of them. There's no tenderness, I often get this after a race.

I squeezed in a general aerobic 10 miler too, which felt much better than the morning's run.

And more importantly, I also had my top wisdom teeth extracted. I had the bottom ones out years ago. These top ones had grown too far and had been causing me bother for a while (as a result of the ugly holes that had developed in them). Short term pain. Long term gain. Just like running.

Summary of week ending 17/07/2011

Mon 11/7 - 15M double; 5M recov & 10M gen aerob run & core strength exercises
Tue 12/7 - 17M double; 12M speed incl 20x400m hills & 5M recovery run
Wed 13/7 - 15M double; 5M recov & 10M gen aerobic runs at ~8.15 & ~6.30 (pack)
Thu 14/7 - 23M double; 5M recov run & 18M incl 5x1K at 3.0 4-3.06 off 60s
Fri 15/7 - 15M double; 5M recov & 10M gen aerobic runs at ~6.45 & ~6.30 (pack)
Sat 16/7 - 5M recovery run at ~6.30min/M & core strength exercises
Sun 17/7 - 15M double; 10M incl 10K race in 33.02 5.20min/M) & 5M recov run
TOTAL - 105M

A great fun (if not very fast) 10K race

15M - double; 10K race & recovery run
10M am incl Richmond Old Deer Park 10K race in 33.02 (5th place; 5.20min/M)
5M pm recovery run at ~6.45min/M

I wasn't at my fastest this morning, but I really enjoyed this race. The organisation was great. And friendly. As were the other runners. It was a mixture of road and tow path and the wind was a bit of a factor, but I'd guess most of the reason I was below my best was just my legs being a bit sub-standard. Fair enough given the hard session on Thursday

But it was a good addition to the week's training - a great tempo workout. I'll up the mileage a bit more next week... and fit in the Dartford Half marathon at the end of it.

I was feeling eager in the afternoon, so added in a recovery run to Dulwich and back for good measure.

Recovery and some exercises

5M - recovery run & core strength exercises
Core strength exercises (six cycles)
5M mid-am recovery run at ~6.30min/M

My easy day for the week. I kicked off with some of my core strength exercises. A good use of time as I had woken up early and it wasn't yet time for breakfast. And good timing given that I'm racing (the Richmond Old Deer Park 10K) tomorrow morning - I find the core strength work pretty energy-sapping. It also meant I could fit in a gentle recovery run around Brockwell Park mid-morning.

A bit easier

15M - double; recovery run & general aerobic run
5M am recovery run at ~6.45min/M with pack
10M pm general aerobic run at ~6.30min/M with pack

I took it easier today. It took a while for my legs to loosen up in the morning and I felt pretty ropey for the first mile on the way home too. But I warmed up ok. No niggles.

K reps and loads of miles

23M - double; recovery run & mixed speed and medium-long run
5M am recovery run at ~6.45min/M with pack
18M pm incl 5x1K at 3.04-3.06 (5min/M) off 60s, strides and medium long run

In the build up to London I ran a few of these sessions where I combined speed work with a longish run home. I was keen to get in some good miles this week, so figured I'd give it a go.

The speed bit of the run was a real cracker. I was feeling pretty sluggish before the warm up. But by the 2nd set of strides, I could tell my legs would be ok. We ran the reps on the grass near the Hub at Regent's Park and I managed to hold 5.00min/M pace through all 5 off 60s. Better than I've managed before.

And what was almost better was that the longer I ran home, the better I felt. I didn't go at it too hard, but finished at about 6.00min/M pace (with my pack). The run as a whole was 18ish miles. A good day.