No running today - the start of the proper taper. I just walked to work and back to stretch my legs a bit.
Monday 31 March 2014
Sunday 30 March 2014
Sunday K reps
12M double; recovery run & K rep session
4M pm recovery run
8M pm incl 10x1K off 90s jog
Having run my long run on Thursday, today I had time for more speed work. I can really feel my legs getting faster now. I ran 10 K reps at the track just before sunset. It felt the best I've run since September.
4M pm recovery run
8M pm incl 10x1K off 90s jog
Having run my long run on Thursday, today I had time for more speed work. I can really feel my legs getting faster now. I ran 10 K reps at the track just before sunset. It felt the best I've run since September.
Saturday 29 March 2014
Eight with surges
8M am incl 18 minute surge session
I ran gently around the Heath this morning before finishing the run (and myself) off with the 18 minute surge session I've been doing again recently - 90-90-60-60-60-60-30-30-30-30-15-15-15-15s hard alternating with the same durations of steady running. It feels like it's a good sharpening session but is short enough that I can squeeze it in the day before or after a proper hard session.
I ran gently around the Heath this morning before finishing the run (and myself) off with the 18 minute surge session I've been doing again recently - 90-90-60-60-60-60-30-30-30-30-15-15-15-15s hard alternating with the same durations of steady running. It feels like it's a good sharpening session but is short enough that I can squeeze it in the day before or after a proper hard session.
Friday 28 March 2014
Ten steady miles
10M pm steady run with pack
I ran from Romford to Stratford on my way back from clinic this evening with my pack. My legs are pretty shot after yesterday, so I decided to postpone any faster running til tomorrow - I had wondered about a surge session, but it was well beyond what I was up for.
I ran from Romford to Stratford on my way back from clinic this evening with my pack. My legs are pretty shot after yesterday, so I decided to postpone any faster running til tomorrow - I had wondered about a surge session, but it was well beyond what I was up for.
Thursday 27 March 2014
My last long run before race day
22M double; long crescendo run & recovery run
19M am crescendo run
3M pm recovery run
This was my last long run before marathon day (did I mention I'm definitely running the London Marathon? I CAN'T WAIT).
Anyway, today I was hampered by the fact I forgot to charge my Garmin, so I just had to run until my legs felt like crap. Judging from the fact that they still do, twelve hours later, I should be pleased with my efforts. I ran two laps of Hyde Park. I was aiming at the usual pattern for these runs: first third fairly controlled, second third ~6min/M, third third hard.
I jogged home at snail's pace.
19M am crescendo run
3M pm recovery run
This was my last long run before marathon day (did I mention I'm definitely running the London Marathon? I CAN'T WAIT).
Anyway, today I was hampered by the fact I forgot to charge my Garmin, so I just had to run until my legs felt like crap. Judging from the fact that they still do, twelve hours later, I should be pleased with my efforts. I ran two laps of Hyde Park. I was aiming at the usual pattern for these runs: first third fairly controlled, second third ~6min/M, third third hard.
I jogged home at snail's pace.
Wednesday 26 March 2014
Fairly steady
14M double; steady run & recovery run
9M am steady run
5M pm recovery run
I kept it pretty steady today. My legs can feel yesterday's session - I'm not sure if that's good (it's a sign of response/a hard session) or bad (I should be for already). I'll take it as good.
I'm running my last long(ish) run in the morning - 18 miles crescendo.
9M am steady run
5M pm recovery run
I kept it pretty steady today. My legs can feel yesterday's session - I'm not sure if that's good (it's a sign of response/a hard session) or bad (I should be for already). I'll take it as good.
I'm running my last long(ish) run in the morning - 18 miles crescendo.
Tuesday 25 March 2014
K reps
10M am incl 10x1K off 90s jog
I ran some really good, hard K reps this morning along a tarmac track in Daylseford Farm. They felt miles better than the ones I've run recently on the tartan at Parliament Hill. I found a really good rhythm. I think I'm heading in the right direction.
I ran some really good, hard K reps this morning along a tarmac track in Daylseford Farm. They felt miles better than the ones I've run recently on the tartan at Parliament Hill. I found a really good rhythm. I think I'm heading in the right direction.
Monday 24 March 2014
Recovery
14M double; recovery runs x2
7M am recovery run
7M pm recovery run
I went for a couple of gentle runs in Kingham today (on holiday in the Cotswolds for a couple of days). I have spotted where I can do some K reps tomorrow morning, which is a relief.
7M am recovery run
7M pm recovery run
I went for a couple of gentle runs in Kingham today (on holiday in the Cotswolds for a couple of days). I have spotted where I can do some K reps tomorrow morning, which is a relief.
Sunday 23 March 2014
22 mile crescendo run
22M am crescendo run at 6.45-6.00-5.30
I ran my usual long run route via Hyde Park, the river to Limehouse and them back along the canal home. The wind made the middle section easy and the final section hard. I am definitely fitter than a few weeks ago, but I'm not in the shape I was last September (yet?).
I ran my usual long run route via Hyde Park, the river to Limehouse and them back along the canal home. The wind made the middle section easy and the final section hard. I am definitely fitter than a few weeks ago, but I'm not in the shape I was last September (yet?).
Saturday 22 March 2014
A steady Saturday
18M double; recovery run & steady run
9M am recovery run
9M pm steady run
I ran while doing errands today. The morning run took me to Ottolenghi to buy breakfast. The evening run to the launderette to tumble dry Hana's bed linen (there was a crisis).
9M am recovery run
9M pm steady run
I ran while doing errands today. The morning run took me to Ottolenghi to buy breakfast. The evening run to the launderette to tumble dry Hana's bed linen (there was a crisis).
Friday 21 March 2014
A surge session
18M double; 15M with some surges & recovery run
15M am incl 18 minute surge session
3M pm recovery run
I dragged myself out of bed at 5 something again this morning to keep my mileage up for the week. As well as wanting to get a decent number of miles in, I wanted to get some speed in my legs. So I ran the same surge session as last Friday, but this time around the track. It has surges of 90s-90s-60s-60s-60s-60s-30s-30s-30s-30s-15s-15s-15s-15s alternating with steady running. I wanted to lie down at the end of it.
15M am incl 18 minute surge session
3M pm recovery run
I dragged myself out of bed at 5 something again this morning to keep my mileage up for the week. As well as wanting to get a decent number of miles in, I wanted to get some speed in my legs. So I ran the same surge session as last Friday, but this time around the track. It has surges of 90s-90s-60s-60s-60s-60s-30s-30s-30s-30s-15s-15s-15s-15s alternating with steady running. I wanted to lie down at the end of it.
Thursday 20 March 2014
50 laps of the track
20M double; medium-long tempo & recovery run
17Mam incl miles 2-14 hard (average 5.35min/M)
3M pm recovery run
I got up early for one of my 'medium-long' tempo runs at the track. I ran 50 laps, 48 of them (i.e. 12 miles) hard. I averaged 5min35secs per mile, slowly cranking up the pace. It's pretty mentally tough churning out lap after lap - much harder than the same distance on the roads.
The guy with his personal trainer who were at the track for all but the first and last laps must have wondered what I was doing. They probably think I'm still there.
17Mam incl miles 2-14 hard (average 5.35min/M)
3M pm recovery run
I got up early for one of my 'medium-long' tempo runs at the track. I ran 50 laps, 48 of them (i.e. 12 miles) hard. I averaged 5min35secs per mile, slowly cranking up the pace. It's pretty mentally tough churning out lap after lap - much harder than the same distance on the roads.
The guy with his personal trainer who were at the track for all but the first and last laps must have wondered what I was doing. They probably think I'm still there.
Wednesday 19 March 2014
Tuesday 18 March 2014
Lots of miles and then some fartlek
20M triple; recovery run, steady run & fartlek
5M am recovery run
10M pm steady run with pack
5M pm fartlek with pack
I was busy today, but managed to link up the various bits of my day with running. It ended with a fartlek session through the city centre. It kind of worked.
5M am recovery run
10M pm steady run with pack
5M pm fartlek with pack
I was busy today, but managed to link up the various bits of my day with running. It ended with a fartlek session through the city centre. It kind of worked.
Monday 17 March 2014
Recovery
17M double; recovery runs x2
10M am recovery run
7M pm recovery run
Two easy runs today to start the week.
10M am recovery run
7M pm recovery run
Two easy runs today to start the week.
Sunday 16 March 2014
A road relay to end a solid week
9M pm incl 7.6K road relay leg in 25.22
My legs were surprisingly happy to give it some today after a really solid week. I had a bit of soreness left after Friday's session. Perhaps it was the thrill of starting just ahead of Chris Thompson on my leg that made it seem like such fun. I didn't hold him off for long.
Hana didn't seem to mind coming along with me.
If I can get another couple of really good weeks in before the taper, I feel like I might be heading into some kind of shape...
My legs were surprisingly happy to give it some today after a really solid week. I had a bit of soreness left after Friday's session. Perhaps it was the thrill of starting just ahead of Chris Thompson on my leg that made it seem like such fun. I didn't hold him off for long.
Hana didn't seem to mind coming along with me.
If I can get another couple of really good weeks in before the taper, I feel like I might be heading into some kind of shape...
Saturday 15 March 2014
Gentle miles, mainly with the buggy
21M triple; recovery runs x3
7M am recovery run
10M pm recovery run with buggy (with some steady bits)
4M pm recovery run with buggy (and some shopping)
I ran a fair way today, but nice and gently. I got up early for a solo run around the Heath in gorgeous early morning light. The rest of my running for the day was with Hana in the buggy as I headed into the centre of town for some shopping and lunch. The combination of the buggy and a headwind made Parliament Hill a killer.
7M am recovery run
10M pm recovery run with buggy (with some steady bits)
4M pm recovery run with buggy (and some shopping)
I ran a fair way today, but nice and gently. I got up early for a solo run around the Heath in gorgeous early morning light. The rest of my running for the day was with Hana in the buggy as I headed into the centre of town for some shopping and lunch. The combination of the buggy and a headwind made Parliament Hill a killer.
Friday 14 March 2014
A sharpening surge session
16M double; recovery run & surge session
6M am recovery run
10M pm incl 2x 90s, 4x 60s, 4x 30s, 4x 15s surges
I was shattered this morning, but enjoyed the fact that I was out on the Heath in my shorts, a t-shirt and sunglasses.
This evening I ran a surge session I've used a few times to get a bit of sharpness in me. It's fairly short, but really hurts by the end, alternating burst of hard running with steady running for 18 minutes in total (9 minutes fast, 9 minutes steady). My route took me through Hampstead, which was luck because I was in the market for some Ox cheeks.
6M am recovery run
10M pm incl 2x 90s, 4x 60s, 4x 30s, 4x 15s surges
I was shattered this morning, but enjoyed the fact that I was out on the Heath in my shorts, a t-shirt and sunglasses.
This evening I ran a surge session I've used a few times to get a bit of sharpness in me. It's fairly short, but really hurts by the end, alternating burst of hard running with steady running for 18 minutes in total (9 minutes fast, 9 minutes steady). My route took me through Hampstead, which was luck because I was in the market for some Ox cheeks.
Thursday 13 March 2014
20 before work
23M double; long run & recovery run
20M am long run at 6.45-6.00-5.30/20min/M
3M pm recovery run
I got up at five to fit in this one - I'm running a road relay race at the weekend, so I can't do my long run at the weekend. It was a long one: I ran two loops of Hyde Park and the up and down the river between Chelsea and Blackfriars bridges.
Unsurprisingly, I struggled to get going, but it turned into a really solid run. The first third was nice and easy (~6.45min/M). The second third felt comfortable at 6.00min/M. And the third third came together nicely. It was all at around 5.30min/M, with the final couple of miles at 5.20min/M wit without dying
20M am long run at 6.45-6.00-5.30/20min/M
3M pm recovery run
I got up at five to fit in this one - I'm running a road relay race at the weekend, so I can't do my long run at the weekend. It was a long one: I ran two loops of Hyde Park and the up and down the river between Chelsea and Blackfriars bridges.
Unsurprisingly, I struggled to get going, but it turned into a really solid run. The first third was nice and easy (~6.45min/M). The second third felt comfortable at 6.00min/M. And the third third came together nicely. It was all at around 5.30min/M, with the final couple of miles at 5.20min/M wit without dying
Wednesday 12 March 2014
Easy
12M double; recovery runs x2
6M am recovery run
6M pm recovery run
My legs feel like they've been through a real pelting. They didn't want to do anything but jog today.
6M am recovery run
6M pm recovery run
My legs feel like they've been through a real pelting. They didn't want to do anything but jog today.
Tuesday 11 March 2014
A good 15 in the morning
20M double; medium-long tempo & recovery run
15M am incl miles 2-14 crescendo at 6.00-5.20min/M
5M pm recovery run
I am feeling much more positive about my fitness now. Two good runs in two days.
It was the usual story on this run, feeling crap when I first tried to pick the pace up, but then finding the speed coming more easily as the miles passed. The final five tempo miles were all close to 5.20min/M.
My evening run was slow and tiring.
15M am incl miles 2-14 crescendo at 6.00-5.20min/M
5M pm recovery run
I am feeling much more positive about my fitness now. Two good runs in two days.
It was the usual story on this run, feeling crap when I first tried to pick the pace up, but then finding the speed coming more easily as the miles passed. The final five tempo miles were all close to 5.20min/M.
My evening run was slow and tiring.
Ten slow Monday miles
10M double; recovery runs x2
5M am recovery run
5M pm recovery run
Two slow ones today to and from work via Parliament Hill (in shorts). My legs are shattered after yesterday.
5M am recovery run
5M pm recovery run
Two slow ones today to and from work via Parliament Hill (in shorts). My legs are shattered after yesterday.
Sunday 9 March 2014
A great 24 mile crescendo run
24M am crescendo run at 6.45min/M (0-8M), 6.10 (8-16M) & 5.40-5.30 (16-24M)
This was the way to end my week. I had been feeling miserable after my rubbish run last Sunday and then had missed a session and shortened another in the week. I guess that left me a bit fresh and hungry for a hard long run.
I ran a loop of Hyde Park to get some extra miles in compared to my standard Regent's Park, Marble Arch, Hyde Park Corner, Westminster, Tower Bridge, Limehouse, Regent's Canal route.
I felt pretty shocking in the slow segment, but from then on felt great. I didn't go crazy at the beginning of the final 8 miles, and slowly cranked up the speed/effort/pain. By the end I was holding 5.30 despite the odd bike or bridge or lock, so I was pretty happy. The last mile and a half is up holland usually comes out at 6.00min/M when pushing hard, but was 5.50min/M today.
If I get another 2-3 quality weeks in, you never know, I might begin shape to run a half decent marathon on April 13th!
This was the way to end my week. I had been feeling miserable after my rubbish run last Sunday and then had missed a session and shortened another in the week. I guess that left me a bit fresh and hungry for a hard long run.
I ran a loop of Hyde Park to get some extra miles in compared to my standard Regent's Park, Marble Arch, Hyde Park Corner, Westminster, Tower Bridge, Limehouse, Regent's Canal route.
I felt pretty shocking in the slow segment, but from then on felt great. I didn't go crazy at the beginning of the final 8 miles, and slowly cranked up the speed/effort/pain. By the end I was holding 5.30 despite the odd bike or bridge or lock, so I was pretty happy. The last mile and a half is up holland usually comes out at 6.00min/M when pushing hard, but was 5.50min/M today.
If I get another 2-3 quality weeks in, you never know, I might begin shape to run a half decent marathon on April 13th!
Saturday 8 March 2014
13 to and from the E5 Bakehouse
13M double; recovery runs x2
7M am recovery run with buggy
6M pm recovery run
We combined running with a visit to Broadway Market and the E5 Bakehouse today. It's a nice route out along the canal, which we extended a bit by carrying on to Victoria Park before turning back. My banana, honey, raisins and nuts on sourdough was well worth the trip. The salt beef bagel from Broadway Market for seconds wasn't bad either.
Yasmin and Hana took the train back while I ran back via the canal. TFL saw to it that I was home first despite my leisurely pace.
7M am recovery run with buggy
6M pm recovery run
We combined running with a visit to Broadway Market and the E5 Bakehouse today. It's a nice route out along the canal, which we extended a bit by carrying on to Victoria Park before turning back. My banana, honey, raisins and nuts on sourdough was well worth the trip. The salt beef bagel from Broadway Market for seconds wasn't bad either.
Yasmin and Hana took the train back while I ran back via the canal. TFL saw to it that I was home first despite my leisurely pace.
Friday 7 March 2014
Some tempo running
13M double; recovery run & tempo run
3M am recovery run
10M pm incl 7M hard
I felt sluggish after four days off hard running, but once I got going this evening it felt like a really good run. Shorter than usual, but good nonetheless.
3M am recovery run
10M pm incl 7M hard
I felt sluggish after four days off hard running, but once I got going this evening it felt like a really good run. Shorter than usual, but good nonetheless.
Thursday 6 March 2014
Getting better
13M double; recovery runs x2
6M am recovery run
7M pm recovery run
I will be back to running hard again tomorrow...
6M am recovery run
7M pm recovery run
I will be back to running hard again tomorrow...
Wednesday 5 March 2014
Illness
3M am recovery run
Hana and I have the sesame bug I think. It conspired against much running today.
Hana and I have the sesame bug I think. It conspired against much running today.
Tuesday 4 March 2014
Another easy ten
10M double; recovery runs x2
5M am recovery run
5M pm recovery run
I was going to run hard this evening, but I have caught Hana's current bug so headed home for pancakes instead.
5M am recovery run
5M pm recovery run
I was going to run hard this evening, but I have caught Hana's current bug so headed home for pancakes instead.
Monday 3 March 2014
Ten, easy
10M double; recovery runs x2
7M am recovery run
3M pm recovery run
Two easy ones today. My legs are feeling a bit beaten, despite yesterday's slow time.
7M am recovery run
3M pm recovery run
Two easy ones today. My legs are feeling a bit beaten, despite yesterday's slow time.
Sunday 2 March 2014
A rubbish run at the Reading Half
18M am incl Reading Half Marathon in 70m38s
I was rubbish today at the Reading Half. I'm not sure why. I'm pretty sure I'm fitter than this, though probably only a minute or two (I know I'm not yet as fit as I was last September). And my legs had felt pretty good this week. I don't have any answers right now.
I was rubbish today at the Reading Half. I'm not sure why. I'm pretty sure I'm fitter than this, though probably only a minute or two (I know I'm not yet as fit as I was last September). And my legs had felt pretty good this week. I don't have any answers right now.
Saturday 1 March 2014
Seven
7M am recovery run
I had a long lie in this morning to catch up after multiple early starts this week. Hana also slept in. Y, meanwhile, ran 9 miles. When I finally got around to it, I ran 7 nice and gently in the Heath. My legs felt great.
I had a long lie in this morning to catch up after multiple early starts this week. Hana also slept in. Y, meanwhile, ran 9 miles. When I finally got around to it, I ran 7 nice and gently in the Heath. My legs felt great.
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