Easy - double

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

Two runs today. Still a little bit of calf tightness and my left hamstring is slightly tight. But I'm getting there - I'm nearly ready for a session I think. We'll see how I feel tomorrow.

Eleven gently

11M pm recovery run at ~7.00min/M

I was in half a mind to take it easy today and have a rest. But there was a reduntant hour and a bit at the end of the afternoon that I filled with some gentle running. My calves are still unhappy and my left hamstring is a bit tight. But I'm feeling more normal by the day.

Getting close to a normal run

8M am recovery run at ~7.00min/M

This felt more like a regular run once I had loosened up. Tuesday is my target for my first session.

Five...

5M am recovery run at 8.30-7.15min/M

Up to five now. From home to Liverpool Street. Still pretty cautiously. I was even tempted to run (at least some of the way) home from Romford after clinic.

Three!

3M am recovery run at ~7.00min/M

Three this morning. Calves still pretty sore. Left hamstring moaning at the beginning. But it's good to be running.

A little jog

2M pm recovery run at ~8.00min/M

I ran! Gently. Calves still stiff. And hamstrings. And, to a lesser extent, quads. But they are now improving and a little run did them some good.

Rest - and a little something from Team Scott

Proof that Team Scott are my secret weapon - a little something they made me!

Rest

I might run a mile (literally, not figuratively) tomorrow. I'll see how my legs are. They should be up to it.

Rest

Rest

Yes, legs very sore. Calves especially. Spirits sore too. But that's good once in a while for someone as irritatingly chipper as me.

Proud of pulling out half a performance

27M incl London Marathon in 2.24.42

This wasn't the performance I had hoped for. But I'm really proud of coming out of it with as respectable time as I did. It took a real mental readjustment and far more guts than last year (when it all just seemed to click).

I went out at 2.18 pace as I had planned. And it felt good - fairly easy - for the first 10K. Even easier because it was a decent sized group. But from about 7 miles I could feel I was straining a bit. That was followed by a stitch, and I had to let the group go. The rest of the race I was pretty much alone.

I was in real pain with the stitch from 7 to half way. Once it had passed, my plans seemed in tatters (half in 70.07, having lost 90 seconds in 5 miles).

And that's the point from which I'm really pleased with my performance. I have to credit Team Scott and the Highgate guys for keeping me going. I felt numb initially when it was all going pear-shaped, and it was hard to find the belief that I could salvage something. And I guess that's what I'm most proud of.

A tough day. But I'll take the positives and call it a good one...

Here goes... everything

Rest

I couldn't ask to be better prepared for tomorrow. I've had an uninjured year. During this last block I've found I definitely have increased tolerance of high training mileage. My month at altitude in Ethiopia was unreal.

On top of that, I've had a really good last week in terms of rest (rom running and sleep-wise - I had another snooze this afternoon and plenty of sleep every night this week. And my mental preparation has been good, particularly this last week. I'm there mentally like I was last April (but wasn't in Odense in September strangely). It feels like a chance of a lifetime. In a positive way.

I also feel like I know more where my limits are and that on top of being fitter than last year, I have the potential to find more within me.

We'll just have to see what I can squeeze out.

Oh, and I'm taking my Haile-signed Highgate vest for its one and only outing to add a bit of running stardust to events (above - the cap's not coming, it doesn't look like the weather for it).

Rest...

I picked up my number this morning. 961.

I enjoyed the trip out to Excel, eyeing up parts of the course, listening to my pre-race soundtrack.

I'm confident I could have pushed on earlier last April - I didn't like to when I could start feeling the pace at 16-17. Instead I just started worrying, before hitting it hard at 20. But I could walk the next day, so there was clearly some margin for going harder!

I really can't wait!

Seven again... feeling springy

7M am recovery run at ~6.45min/M

I ran to work gently today. My legs are feeling great. I had forgotten what it's like to feel normal and rested.

The carbo load starts today. Day 1 = fun. Day 2 = a bit uncomfortably full. Day 3 = headache and bored of it.

I am SO excited... and a little bit nervous.

Just 7

7M pm recovery run at ~6.45min/M

Just a gentle one today. No more fast running planned until the big day. My legs are beginning to feel restless...

A touch of race pace at the track

8M pm including 2 miles at 5.03-5.00min/M

I headed to the track this evening for a little bit of race pace running. Two miles of race pace in the middle of 8 miles, with the other 6 nice and gentle.

It's a session I've run before all of my marathons and has usually felt a real push. Today, I ran a bit faster than planned - I'll probably head out at 5.14 on Sunday (just under 2.18 pace). My pace felt natural so I didn't slow myself down. The miles came in at 5.03 and 5.00.

My legs are feeling really good!

Recovery and some strides

8M pm recovery run at ~7.00min/M incl 5x50m strides

Nothing flashy this week.

Probably 35 miles or so ahead of race day.

Plenty of sleep.

And plenty of carbs from Thursday.

Just 8 today nice and gently around the perimeter of the Heath with a few sets of strides.

Summary of week ending 15/04/2012

Mon 9/4 - Core strength exercises
Tue 10/4 - 15M double; 7M recov & 8M incl 6x1K at 2.57-3.02 off 80-90s
Wed 11/4 - 14M double; 7M recov run x2 at 6.45 & 6.20min/M
Thu 12/4 - Rest
Fri 13/4 - 13M double; 5M & 8M recov runs
Sat 14/4 - 10M incl 5.4M National Road Relay in 27m43s (5.10min/M)
Sun 15/4 - 13M double; 3M recov & 10M general aerobic run & core strength ex
TOTAL - 65M

A trip to the course and some visualisation

13M double; recovery run & general aerobic run
3M am recovery run at ~9.00min/M
Core strength exercises
10M pm general aerobic run at ~6.30min/M with a few strides/race pace patches

This morning's recovery run was going well up to mile three when Yasmin twisted her ankle. She's less of a x-country runner than me. It was a bit of a limp home after that, once she had recovered the ability to weight bear.

I spent quite a lot of the rest of the day preparing mentally for next Sunday...

I watched the Rotterdam Marathon (in Dutch!) while doing my core strength exercises and taking inspiration from the Ethiopian successes (and Moses Mosop's unwillingness to give up the chase).

I also headed to Tower Bridge to run miles 12-22 of the marathon route.With headphones and my pre-race psyche-up music full volume (above). And plenty of visualisation of next Sunday's events. A little ritual of mine in the week before race day.

I'm not sure how to sum up my emotions other than to say that they are red raw and enormously positive. I can't wait.

Faster than last year at the National 12 Stage Road Relay

10M incl 5.4M National Road Relay leg in 27.54 (5.10min/M)

I used this race as a good sharpener last year for the marathon. It felt good again today. I didn't feel quite marathon-ready in terms of my level of restedness, but I feel like my speed is coming. I was 25 seconds faster than last year, so I was pretty pleased.

It was a great day for the team too. We were 11th - an improvement on last year and only seconds outside the top 10. Another great Highgate team day.

Easy

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

I'm better from a viral point of view but stuck with easy running. My legs are beginning to feel full of beans. Looking forward to trying them out at the National 12 Stage tomorrow.

I've been set a target for the race: 40 seconds faster than last year. That means 27.38.

Unscheduled rest

I felt a bit viral and off my food today. So I didn't run. Hopefully it won't turn into anything.

Recovery

14M double; recovery run x2
7M am recovery run at ~6.45min/M
7M pm recovery run at ~6.20min/M

Two easy runs today. Calves still a little tight on the way in, but less than at the weekend.

I headed home via Parliament Hill. At the right time to take this photo (above) and watch a bit of the Highgate Harriers Open Meeting.

K reps - faster!

Not tonight's track session. One in Bekoji - one reason I was fast today.
400m later I was trailing horribly, but I'll keep that photo to myself.

15M double; recovery run & K rep session
7M am recovery run at ~7.00min/M
8M pm incl 6x1K at 2.57-2.58-2.59-3.01-3.01-3.02 off 80-90s jog

I'm getting faster!

My last 1K rep session two weeks ago was my fastest ever. This one was 3 seconds per rep faster. The first three were all under 3 minutes - I've never broken 3 minutes before. And even though I slowed, my slowest was 3.02. Compared to last year, I think I'm 7 or 8 seconds faster per rep... that's 12 or 13 per mile. Which is plenty to be getting on with.

I felt fairly springy in my stride, though I could still feel the weekend's two long hard runs in my calves a bit on the way to the track. I was leaning forward better. I need to concentrate still on my stride length.

Another (scheduled) rest day

Core strength exercises (five cycles)

Yes, another day without a run. My calves are better today, though still a little tight. I managed some core work in front of the TV this evening.

Summary of week ending 08/04/2012

Mon 2/4 - 17M double; 7M & 10M recovery runs & core strength exercises
Tue 3/4 - 15M double; 5M recovery run & 10M steady run
Wed 4/4 - 18M double; 11M incl 30x400m hills off 35s & 7M recovery run
Thu 5/4 - 10M steady run & core strength exercises
Fri 6/4 - 19M incl 18M cresencendo at 6.15-5.40-5.20min/M
Sat 7/4 - Rest
Sun 8/4 - 21M double; 15.5M incl 14.6 crescendo at 5.55-5.35-5.30 & 5.5M recov
TOTAL - 100M

Longish tempo around Blenheim Palace

21M double; medium-long tempo & recovery runs
15.5M incl 14.6M tempo at 5.40min/M (5.55-5.35-5.30) with hills
5.5M recovery at 6.45min/M

I ran my favourite 5 mile loop around Blenheim (three times) this morning as a longish tempo effort. Speeds are hard to judge as it's pretty undulating (360m ascent) and includes three cattle grids and some cross-country, but I was pleased with the effort. My calves could still feel Friday's run, but not drastically and they eased into this one ok. Time to taper in earnest now. Short and sharp plus plenty of rest now until the 22nd.

Oh, and did you see the article on Bekoji in The Guardian on Friday? Great photos.

Rest

Yes, rest. The taper is beginning and yesterday and tomorrow are hard days. My calves are a bit tight again, but not in a bad way.

A good crescendo run - finishing in the Mall

19M incl 18M crescendo run; 1st third 6.15min/M; 2nd 5.40; 3rd 5.20

I definitely wouldn't have been able to manage this last year. The equivalent would have been about 10 seconds a mile slower.

I ran it starting from home and engineered for it to finish on The Mall after running the last two and a bitiles of the marathon course. The setting and some pre-run music (The XX - Intro) and YouTube (Paula - London 2003 world record) helped make me feel light on my legs. I also cracked open some new trainers.

The first segment felt nice and relaxed. The second (at 5.40min/M) felt good too - I just needed to get a bit forward on my toes, but didn't need to push. I started the final segment at 5.10min/M (for the first mile) but ran the rest at 5.20.

Birdcage Walk was prett quiet and The Mall was blocked to cars so, other than tourist obstructions near Buckingham Palace, the last mile or so felt race like and let me really stretch my legs. My head feels like it's going to be in the right place come race day.

My calves were a little tight (symmetrically) after my warm down, but are fine now.

Steady

10M steady run at ~6.00-6.15min/M
Core strength exercises (three cycles)

A lighter mileage day. Ten not too slowly on the way to work after a touch of core strength work.

Good hill reps on the Heath

18M double; hill rep session & recovery run
11M am incl 30x400m up/down hill reps off 35s
7M pm recovery run at ~7.00min/M

I was pleased with this one. Partly, just to have time to do the session before work. It takes not that much less than an hour to run without factoring in warm up and down.

I shifted to a different bit of Parliament Hill - the path I've used so far gets too steep at the top to be useful for the downhills (and just feels like a slow grind on the ups. The slope was good and I could focus on leaning forward and extendingy stride on the downs. I managed the ups in 71-75s and the downs in 50-55s.

Just some recovery miles on the way home for my evening run.

Not to schedule

15M double; recovery run & steady run
5M am recovery run at ~8.00min/M
10M pm steady run at ~6.15min/M

I didn't make it to the track today - got stuck in a meeting at work. I'll have to run my rep session in the morning.

Nice recovery run this morning with Y followed by coffee and granola-to-die-for at Fleet River Bakery.

Recovery

17M double; recovery runs x2 & core strength exercises
7M am recovery run at ~6.45min/M
10M pm recovery run at ~6.45min/M
Core strength exercises

Nice and easy today. Calves a bit tight after yesterday, but nothing focal or worrying. My evening run included a nice loop around the Heath (above).

Summary of week ending 01/04/2012

Mon 26/3 - 18M double; 6M recovery & 12M steady runs & core strength ex
Tue 27/3 - 15M double; 7M recov & 8M incl 6x1K at 3.00-3.05 & 6x100 hills
Wed 28/3 - 16M double; 6M & 10M recovery runs
Thu 29/3 - 17M double; 7M recov & 10M incl 20x400m up/down hills
Fri 30/3 - 17M double; 7M recov & 10M steady run
Sat 31/3 - 10M recovery run
Sun 01/4 - 17M including Reading Half Marathon in 68.13 (5.10min/M)
TOTAL - 110M

A PB, though I would have liked faster

17M incl Reading Half Marathon in 68.13 (5.10min/M; 12th)

I think I should be happy with this, though I would have liked to get something starting with 67 if I'm honest.

On one hand, it comes at the end of another hard week - 110 miles. But I also know that I felt pretty good this morning, the conditions were near perfect and I'm full of good weeks of training at altitude. I know I've got a 67 in me and this might have been the chance.

I ran without my watch so that I could just relax and find a natural pace. I raced it pretty hard from early on.

I ended up at the head of the 3rd group after a mile or two, but struggled up a short hill and lost contact with the group, which was disappointing (and worrying at the time).

From that point on, I'm pretty pleased with how it went. By 10K (which I went through in a PB of about 31.50!) I was about 20 seconds down on the group and I didn't lose too much on them after that despite running on my own.

I pushed really hard from 8 or 9 miles and was spent by the end. Good training, not to mention a bit of a confidence boost.

I came 12th thanks to most of the lead group going the wrong way early on.

Now I need to concentrate on finding a bit more sharpness/speed over the last three weeks before the big day.