This blog is mainly to help me and Ron (my fabulous coach) keep track of what is going on in my training. Good days. Bad days. Successes and failures. Aches and pains. That sort of thing. But please come visit once in a while to see how we're getting on!

Wednesday 30 April 2014

K reps

13M double; K rep session & recovery run
10M am incl 8x1K off 90s jog
3M am recovery run

I got up early to run my session before work today. It was cold in the mist and I was wet through by the end. I took a while to warm up, but reps 2-8 felt half decent if not very fast (3.15-3.19).

My second run was just straight home to meet the dishwasher guy.

More recovery

10M double; recovery runs x2
5M am recovery run
5M pm recovery run

I didn't have time to fit in a session today and the way my legs felt, I was glad to have another 12 hours to recover.

Monday 28 April 2014

Recovery

11M double; recovery runs x2
7M am recovery run
4M pm recovery run

I ran twice today. My legs felt like lead first thing with a heavy pack on the way to work. They weren't that much better on the way home and I felt a bit dizzy having just eaten a bit of birthday cake before I left.

Sunday 27 April 2014

Summary of week ending 27/04/2014

TOTAL = 57M

More hill reps

9M incl 5x1.2K Parliament Hill reps

I managed to drag legs up and down some Parliament Hill reps again today. The weather was grey enough that there weren't too many people in my way.

My leg felt discernibly better than when I ran the same session on Wednesday. My hamstrings are less tight and I could stride out on the downs. My reps came out pretty even and a bit faster than Wednesday despite having to dodge a football match - 4.56-4.56-4.56-4.57-4.57. 

Saturday 26 April 2014

Recovery

7M am recovery run

I ran nice and gently around the Heath this morning. The weather was just right. My legs weren't, but they are getting there and I think I'm going to be going well next week.

Friday 25 April 2014

Mile reps to Stratford

9M incl 6x1M off 90s jog

I had clinic out in Romford today, so decided to run a mile rep session along the canal to Stratford weighing my heavy work load (laptop, shoes, smart clothes etc). It felt like I was running through treacle and I really struggled to get my cadence high. Not the best session, but that's no surprise.

Thursday 24 April 2014

Easy again

6M double; recovery runs x2
3M am recovery run
3M pm recovery run

I am ok after yesterday's session, but my legs can feel it - a combination of the marathon and my recent lack of hill reps. My upper quads and hip flexors are moaning.

Wednesday 23 April 2014

First session back

9M am incl 5x1.2K Parliament Hill reps

My legs have recovered slowly but well from the marathon. Any tightness I have (mainly my hamstrings) is symmetrical, which is a sign it's not likely to turn into an injury I think. I will fill in the last few days' training shortly, but I've been running gently while slowly increasing the mileage.

I ran five (rather than my more usual eight) reps of Parliament Hill. Number four was the fastest (4.56). Number five was the slowest (5.04). And numbers four and five tied as the most painful, which suggests I judged the level of effort not badly. I'm itching to rack up some fast 10K (and maybe even 5K) times if I can get a good few weeks of training in with the emphasis on some shorter stuff... before I refocus on my next marathon (in the Autumn?).

Tuesday 22 April 2014

Easy

6M double; recovery runs x2
3M am recovery run
3M pm recovery run

I am nearly ready for a session, but kept it short and gentle today.

Monday 21 April 2014

Still not ready for a session

11M double; recovery runs x2
8M pm recovery run
3M pm recovery run

I ran into the centre of town for a bight to eat with the family this afternoon and ran a more direct route home again. Hana was with me in the buggy from both. She was awake and giggling on the way home.

Sunday 20 April 2014

Summary of week ending 20/04/2014

TOTAL = 30M

Ten!

10M am recovery run

I felt worse today, energy wise, but slogged through ten early morning miles around the Heath and Heath Extension.

Saturday 19 April 2014

More easy miles

12M double; recovery runs x2
7M am recovery run
5M pm recovery run

I'm slowly increasing my mileage. I still feel like crap, but I'm getting there.

Friday 18 April 2014

Six miles

6M am recovery run

Buoyed by yesterday's success, I ran six whole miles today. I felt very sluggish, but again no sign of injury.

Thursday 17 April 2014

Some running

6M double; recovery runs x2
3M am recovery run
3M pm recovery run

I tried my legs out today, gently running to and from work. My hamstrings are still tight, but nothing feels injured.

Monday 14 April 2014

Just... about... able... to... walk...


These are my favourite snaps from the day. The first one is from my sister (and her iPlayer). In the second one I look like I'm flying, but I was feeling like shit and desperately trying to sort out my breathing.

Today, I am very stiff. But I ate a lot and dreamt of my next marathon campaign! I felt so lucky to even come close to running well yesterday. And now I've got used to it, I realise I can get properly fit while doing nursery drop-offs etc.

Sunday 13 April 2014

Summary of week ending 13/04/2014

TOTAL = 60M

I'm not sure fun is the word, but

27M incl London Marathon in 2h24m46s (30th)

It was nearly but not quite one of my great days today. I'm not where I might have been fitness-wise - my 70.48 half marathon at Reading nearly put me off racing altogether, but I wanted to run whatever.

I was really up for it at the start, though the business end of the marathon is so far away at that point it's almost irrelevant. I settled into a good rhythm and ran the first half comfortably with Andy Greenleaf setting the pace for Jonathan Poole and me as an extra passenger. We hit half way in 70.45ish and I was feeling good (yes, despite being faster than my eyeballs out Reading performance in March).

Where my run suffered was at 15 miles when I had stomach issues for a short period and I lost 20 metres on Jonathan and a group that had just joined us. I really fought to catch them, but they slowly got away, partly because I was still going through periodic patches where my breathing was out of sync. That left me alone for the last 10 miles, but with plenty of people to real in.

The wind was gently in our faces heading home and it kept me nice and cool. I kept it together ok, partly thanks to the fact I had been religiously drinking and taking gels according to my pre-race plan. I also managed to re-focus after my blip, get up an emotional head of steam and get properly in the one mile at a time, don't think beyond that, mode. I was passed by on guy on the Embankment, but otherwise was passing people all the way.

It must have been carnage higher up the British field. There were stacks of guys going through the early stages in what looked like 2.18 pace.

All in all, I think I should be pleased with a half-fit 2.24 and my highest ever London placing: 30th! Destiny, on my 30th running anniversary?

My plans from here? Some 10Ks to finish the Spring and then a really solid build-up to an Autumn marathon, either in Berlin or Amsterdam and another shot at sub-2.20.

Saturday 12 April 2014

Final (mental) preparations

Rest

Training today involved an afternoon spent sleeping and reading the 'mental preparation' sections of the Lore of Running. I've not read it in a couple of years and it makes me realise how different things are in my mind from 2011.

I think the intervening marathons have been harder to deal with mentally and to problem solve during the races. I've also set off at an ambitious pace each time. Although to be honest, a lot of it has been down to whether it has been my day or not (it was in April 2011, it wasn't a year later etc).

I am going to run more freely tomorrow and go with how my body tells me to run, rather than with a very set mile by mile plan. I think I may even go watchless!..

I love the emotions of the day before a marathon. I'm in my usual state, I just hope I can harness it like 2011 and last year's Great North.

Friday 11 April 2014

A final 5

5M am recovery run

My legs haven't felt this good in a while. Hopefully it's a sign of a purple patch... I will know by about 11.15 on Sunday morning I think (and maybe before).

I have stocked up on carbs (loading in progress) and some Beet It shots for race day.

The weather looks good.

All seems to be in order.

Now I just need to hope my mind and body deliver.

Thursday 10 April 2014

Easing down nicely

5M am recovery run

Five miles to work with music blaring in my ears.

Apparently Mo is going to take it at his own pace and let the leaders go and aim to pick them off in the second half as they fade. I think I will take the same approach. 

Wednesday 9 April 2014

Recovery

6M am recovery run

I had a great little run in to work this morning with my headphones on, listening to my pre-race playlist.

I went to get my number from the marathon expo after work.

My legs are feeling great and my emotions are also coiling themselves up nicely.

Tuesday 8 April 2014

A couple of miles at (a bit more than) race pace

7M am incl 2M at 5.18-5.10min/M

I ran gently down to the river this morning and ran a couple of miles at around race pace in my flats. The first mile was at 5.18, the second at 5.10min/M. Both felt good. Wearing flats makes a massive difference! My policy of only race in them does no good for my self confidence on rep sessions - I don't know how many seconds per lap my massive trainers slow me down, but I suspect it's a couple. Anyway, the flip side is that I feel incredible when I do finally get to pull on my racers.

That will be my last bit of fast running until I warm up on Sunday.

I caught the tube home. It has been so long since I did that that I had to get Yasmin to remind me of the fastest route.

Monday 7 April 2014

Easy - and some visualisation!

10M double; recovery runs x2
7M am recovery run with some strides
3M pm recovery run

I ran to work with headphones, thinking about the race this morning.

I'm getting there...

Sunday 6 April 2014

30th Running Anniversary!

(Not thirty years ago, probably 25, but it's the best I could do)

I don't think I mentioned that this Spring is the 30th Anniversary of my first running race - aged 7 in a playing field in Cambridge. It makes me dewy-eyed thinking about the privilege I've had of enjoying running in the years that have followed, particularly the last five years since I re-found it and the child-like joy of racing.

It's part of the reason I've been set on racing next week despite the slow start I had to the year. It'll be my celebration! And will be a good focus for my emotional preparation for the race... Tears on the start line are a recipe for success I have learnt.

Summary of week ending 06/04/2014

TOTAL = 68M

Recovery and some inspiration from Kenenisa Bekele

5M am recovery run

Five very slow miles around the Heath this morning in the drizzle. It's taper all the way now.

I nipped out for my run while Kenenisa Bekele was running the Paris marathon but got back in time to watch the last 20K and suck in some inspiration.

Saturday 5 April 2014

A positive run at the 12 Stage Road Relay

13M pm incl 5.08M long relay leg (26m19s; 5m11s/M)

I had great fun again at the National 12 Stage Road Relay today. It's always a great event - a bit of a social plus a brief interlude of pain. I ran a long leg, which is great for my marathon build-up.

It was a great team performance - we were leading for most of the first half of the race and finished 9th. We're on the up!

He route was shorter than previously on account of some ridiculous health and safety nonsense, which ales it harder to compare my time to previous years. But it seemed to be about 90 seconds shorter. If that's the case, this was as fast as I ran here in 2012 after my trip to Ethiopia... that year I set out at 2.18 marathon pace the next weekend (and died). The year before, I had been 30s slower and got my 2.22.

Any which way, I think I am hitting some form and should be capable of a decent performance next week. I'll come up with a plan over the next week, but I'm really in the mood for it.

PS Steve Cram was out on the course watching today. Marginally more exciting than overtaking Michael Palin as we both(!) ran up Parliament Hill last night.

Friday 4 April 2014

Easy

10M double; recovery runs x2
5M am recovery run
5M pm recovery run

Two easy ones today to and from work, ready for the 12 Stage tomorrow.

Thursday 3 April 2014

One last rep session

13M double; reps session & recovery run
10M am incl 1M-1.2K-1K-1K-1K-800-800-600 off 90s jog
3M pm recovery run

I got up obscenely early again this morning to get to track in time for some reps before Hana woke up. I was going to run eight K reps, but I altered it to try to get some more speed in my legs. It felt alright (if not great) and I didn't seem to require admission to hospital with respiratory difficulties on account of this smog they keep going on about. My legs were still a bit jaded from Tuesday's run I think.

All I have left now before the marathon is Saturday's National 12 Stage Road Relay and plenty of taper.

Wednesday 2 April 2014

Recovery

9M double; recovery runs x2
3M am recovery run
6M pm recovery run

Two dead slow runs today. To work and them from work to meet Ron in Canary Wharf to talk about the marathon...

Tuesday 1 April 2014

Feeling good on my last 15 miler

18M double; medium-long tempo & recovery run
15M am incl miles 2-6 at 6.00min/M; 7-10 at 5.35; 11-14 at 5.20
3M pm recovery run

I suddenly feel like I've found some fitness. This was by some way my best medium-long tempo run of the year. It felt more like they felt like autumn. The final four miles felt good if hard at 5.20 pace. I didn't have enough in the tank to get down lower for the final K like I have once or twice, but I was still pleased with it. Food for thought for what I should expect from myself on race day.