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.