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.

A steady Wednesday

15M - double; recovery & general aerobic runs
5M am recovery run at ~8.15min/M with pack
10M pm general aerobic run at ~6.30min/M

An enjoyable, steady Wednesday's worth of running. Yasmin and I took it nice and easy on the way to work (and had a highly nutritious bowl of granola and whatnot at the Fleet River Bakery).

I left my bag at work and ran home with just the essentials plus my newly purchased iPod shuffle. I didn't put too much effort in but let myself slowly speed up (partly thanks to a well timed bit of Leftfield at mile 8). I probably finished at 6ish minute miles having started much slower.

Hill reps and a number of other miles

17M - speed session & recovery run
12M am incl 20x400m hill reps (up 67-70s; down 57-60s) off 40s
5M pm recovery run at 6.45min/M

I got up EARLY this morning to squeeze in my speed session before a morning of meetings (and iPhone repairs). I was not in the mood to role out of bed, and was busy convincing myself that my legs wouldn't be ready for it after last night's weights. But I soon found my legs were in pretty good form.

I didn't have time for the full 30 reps I did last time, but continued my run to work to clock up some tired miles. And the splits on the 20 I did were good. A fair bit faster than last time out.

My evening run home (after Rosencrantz and Guildenstern are dead) was pretty gentle.

Back to business - 15 miles and some exercises

15M - double; recovery & general aerobic runs & core strength exercises
5M am recovery run at ~6.45min/M with pack
10M pm general aerobic run at ~6.30min/M with pack
Core strength exercises (six cycles)

I'm getting back to proper mileage again this week. And I'm quite looking forward to it. My legs feel good. But I made sure I took it fairly easy today speed-wise. I squeezed in my usual core strength work in front of the evenings Murdoch-bashing on Newsnight. Mo Farah winning again would perhaps have been a better accompaniment, but I've only just found it online.

Summary of week ending 10/07/2011

Mon 4/7 - Rest & core strength exercises
Tue 5/7 - 9M recovery run at 8.40min/M
Wed 6/7 - 25M long run at 6.15min/M (1st half 6.25; 2nd half 6.05)
Thu 7/7 - Rest
Fri 8/7 - Rest
Sat 9/7 - 4M recovery run at ~8.00min/M
Sun 10/7 - 8M incl 10K cross-countryish run in 34.13 (5.28min/M)
TOTAL - 46M

Two races in a day!

8M incl Run Jericho 10K cross-countryish race in 34.13 (1st place; 5.28min/M)

Two races in a day! Not bad eh? OK, so one of them was a 1K race that I ran with my nephew Samuel (above). He's not even 5 and managed to run the whole way including a bit of a sprint finish. And I don't think he was just trying to impress Thom Yorke from Radiohead who was there cheering on his kid (I guess).

The 10K race was around Port Meadow in Oxford, which I've run around literally 100s of times over the years. Probably my favourite route anywhere (though Blenheim Palace via the free back entry runs it close).

I've only raced around the Meadow once before - when I was 16 or so. I came 2nd that time. So victory today felt good, even if it was only a fun run and I shouldn't have been taking it seriously.

I went off fairly gently to suss out what was going on at the front and then sped up after the first few hundred metres. The route is fairly grassy and uneven, so my time wasn't too bad. And a good tempo workout.

And instead of some nonsense energy bar, the end of race reward was a free George and Davis ice cream - so everyone was a winner. Including Yasmin, who clocked a 3 minute PB.

Just 4

4M recovery run at 8.00min/M

Just a gentle four today. Really nice start to the weekend - with Yasmin, around Brockwell Park before brekkie at the Lido Cafe. 10K race tomorrow to end my light week. My batteries feel recharged.

More rest

Rest

Another day totally off. Feels weird.

Rest - proper rest

Rest

I rested properly today. My legs are a little tired after yesterday, but not achy and I would be ok for a proper session tomorrow if I wanted I would think. In fact, the plan is just a light run tomorrow and more rest on Saturday before a 10K race in Oxford on Sunday.

25 - not pushing too hard

25M - long run at 6.15min/M (1st half 6.25; 2nd half 6.05; last few 5.30-5.40)

Yes, I love a long run. It's a combination of the relaxation that comes as you let your mind sink into the run itself. And the killingly good endorphin afterglow. Throw in the bit at 8 or 9 miles where my legs really get going and nothing can beat it.

OK, so I'm still on the endorphin high as I write this. But that's part of isn't it?

I ran this one as an out and back run to Canary Wharf via Battersea from home. I stopped briefly to purchase and consume a Powerade in Waitrose at the half way point. It would have been a briefer interlude had Elma been a little speedier on the till operation front.

I ran the first five nice and easy and then gently sped up. I finished at about 5.30-5.40 pace over the last four or so miles. I was surprised at the pace when I looked back at my splits. I felt relaxed and didn't feel I was pushing. I could feel a general warmth in my upper legs towards the end, but no tightness.

Looking forward to a nutritious feed at the Riding House Cafe now. I'm enjoying this staycation business.

Nine miles and some dinosaurs

9M recovery run at 8.40min/M

Yasmin and I had a fab run down to visit the concrete dinosaurs at Crystal Palace Park today. It's a great route - plenty of shade and the hill is gentle enough not to be a killer.

It was a good preamble to toast at Breads Etcetera in Brixton and lunch at the Pollen Street Social. Cracking day!

Rest (and exercise)

Rest (from running) and core strength exercises (six cycles)

I plan to run much less this week to let my legs absorb my recent training and to get them restless for the efforts ahead.

So, today, I didn't run. I did squeeze in one of my core strength work sessions (which takes a little over an hour).

I did it at the beginning of the day and spent the rest pottering around Brixton and the like. Plenty of coffee - tick. A bit of idle shopping - tick. Haircut - tick. Dentist - tick... and I've booked in to have my top wisdom teeth out in a couple of weeks. They've been annoying me for 18 months or so. I'm told it'll be quick (20 mins) and shouldn't put me off my training for more than a day.

Summary of week ending 03/07/2011

Mon 27/6 - 14M double; 5M recov & 9M gen aerobic runs at 8.15 & 6.45 with pack
Tue 28/6 - 14M double; 9M incl 30x400m up / down hills & 5M recovery run
Wed 29/6 - 15M double; 5M recov & 10M gen aerobic at 8.30 & 6.30; exercises
Thu 30/6 - 13M double; 5M recov & 8M incl 6x1K at ~5.04min/M off 75s
Fri 1/7 - 21M double; 5.5M recov & 15.5M medium long at ~6.45 with pack
Sat 2/7 - 6M recovery run at ~7.00min/M
Sun 3/7 - 9M gen aerobic run at ~6.15min/M
TOTAL - 92M

Nine - steadily

9M steady run at ~6.15min/M

I've got some easy days scheduled this coming week. And this was the first of them. They are planned to coincide with the 'staycation' Yasmin and I are taking and to give me a recovery week before hitting the miles hard in the build-up to the Odense Marathon. I'll be aiming for 6 or so weeks at 120ish miles, i.e. a bit more than for this year's London.

Anyway, before that will come my light week. It will start in earnest tomorrow - with a rest day. But because I'm planning to squeeze in a proper long run on Wednesday, I took it easier than planned today. I spun around Brockwell Park four and a bit times at a steady pace. My legs are feeling good.

My other proper run in the week to come will be a 10K race organised by my nephew's school (St Barnabas in Oxford). It's called Run Jericho. The route loops around Port Meadow, probably my most frequently run route over the years. But I haven't raced it since I was fifteen.

Sixish

6M recovery run at ~6.30min/M

An easy day. Sixish miles in Brockwell Park. Slowly. My legs feel happy with themselves after yesterday.

'Medium-long' back from Romford

21M - double; recovery run & steady medium-long run
5.5M am recovery run at ~6.45min/M with pack
15.5M pm steady run at 6.45min/M with pack

I felt pretty good today despite yesterday's exertions. Perhaps it was the fine Ottolenghi-inspired green tea noodle concoction Yasmin served me up for my birthday dinner.

I was in Romford for clinic on my monthly day release today. That means early starts and running with a heavy pack. Pros and cons with that. But today it felt like a pro. My 15 plus miles home were harder work than otherwise thanks to the pack and it felt like a really good one - my first 'medium-long' run in a while. It was a great route taking in the delights of Romford, Ilford, Seven Kings and Manor Mark, not too mention Bow and Whitechapel. I finished at Kings Cross and was dying for some figs and a chocolate milk.