Creaky legs

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

I felt awful this morning - my legs felt like they would hardly move. The last two days have really hit me. I'm not injured, just tight.

A sluggish 24

24M slow

I ran my usual long run route, intending to keep it nice and steady. It turned out that my legs were still in trouble after yesterday's hilly tempo session. My hamstrings were tight from half way. They didn't get much worse towards the end, but it wasn't a great run.

Hilly tempo

9M am incl 6M hard

I've taken a full seven days off while we've been on holiday in San Sebastian and feel good for it. As a pre-departure present to myself, I ran a tempo session around the seafront roads and then finishing up the hill to the castle. It was nine miles in total with six of them hard. My legs were gone by the top of the hill and were suffering all day on the way home.

Easy again

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

I didn't have enough energy in my legs for a session somehow today. Off on holiday tomorrow. I think a rest will be good and then I'll get going properly.

Easy

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

I kept it easy today.

Some early morning tempo

20M double
13M am incl 9M hard (2M-11M)
7M pm easy

I ran my first longer tempo runs in a while this morning. It was only 9 miles hard, rather than 13 I'll aim towards in a month or so, but it was a good session.

I ran easily out to Canary Wharf from work to see Ron in the evening.

Easy again

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

I felt shockingly slow this morning, but perked up by the afternoon. I have a tempo session planned for tomorrow.

Easy

7M am easy

I dragged myself for seven miles through the Essex countryside before clinic in Chelmsford this morning. My legs were feeling very sorry for themselves.

Summary of week ending 15/06/2014

TOTAL = 95M

24 easy

24M am easy

I'm upping my mileage on my long runs (and per week), getting ready for another good block of marathon training. Today, I ran 24 miles nice and gently. It felt fine, but a bit odd after all this time.

Different hill reps

9M am incl 16x~400m up/down hill reps off 45s jog

I ran some shorter, sharper hill reps this morning on Parliament Hill - up the East side from the ponds along a grass path. I ran alternate reps up and down off 45s jog recovery. The ups were real killers and the downs felt like good cross-country practice. My legs are still sore.

I completed my training with some gentle cross-training - laying turf in the garden and taking a load to the dump... I bet Salazar's facilities don't accommodate that sort of thing. He'd have them on some kind of cheap zero gravity tat.

Steady out East

18M double; steady runs x2
9M am steady run with pack
9M pm steady run with pack

I had clinic in Romford again, so I ran out to Stratford in the morning and back from Romford to Stratford in the evening. It's a hot slog in the summer from Romford to Stratford. My legs felt pretty good today.

A surge session in Regent's Park

15M double; surge session & recovery run
10M am incl 19 minute surge session
5M pm recovery run

I ran my short and sharp surge session in Regent's Park on my way to work this morning. Had I been a bit more perky, I might have got up early and done some hill reps in the Heath. Instead, I ran my usual surge session around the grass loop near the Hub in Regent's Park. It was 90s-90s-60s-60s-60s-60s-30s-30s-30s-30s-15s-15s-15s-15s hard, alternating with (fairly) steady running. It felt ok, if not great.

My evening run was slow and sweaty.

Easy

13M double; recovery runs x2
3M am recovery run
10M pm recovery run

Two easy ones today. Three to work and ten out to Canary Wharf to meet Ron.

K reps in Regent's Park

14M double; K rep session & recovery run
9M am incl 8x1K off 90s jog
5M pm recovery run

I managed to just about squeeze in a K rep session around Regent's Park and a shower before my work day started this morning. My legs felt great again, like last night. Hopefully I'll get going properly with my training now. It feels like I'm coming out of a post-marathon lull.

Recovery

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

I ran two slow ones today. My legs felt like lead in the morning but had woken up and were full of running in the evening.

I did something funny to my to my upper back/neck ducking under a budlleja on the way in. Hopefully it'll pass quickly cos I look like an idiot.

Summary of week ending 08/06/2014

TOTAL = 87M

18 and some cross training

18M am easy long run
And some gardening

I haven't run longer than about 15 miles (with a buggy) since the marathon, so I was pleased that my legs didn't complain too much today. I didn't leave til nearly 10, so it was pretty hot. But I took it at a nice easy pace, so I didn't get too sticky.

Recovery

7M am recovery run with buggy

I ran seven easy miles around the Heath with the buggy this morning in the rain. It was great. Really refreshing. And Hana dropped off as soon as the rain started. (Don't worry there is a rain cover for her.)

Mile reps to Stratford

18M double; mile rep session & steady run
9M am incl 6x1M off 90s jog with pack
9M pm steady with pack

I ran a mile rep session with my heavy work bag along the canal to Stratford this morning. It was hard going as usual thanks to my heavy bag, though my legs weren't helping.

My evening run was a real slog into the sun east from Romford to Stratford.

Ten, easy

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

I was really tired again today. My runs were slow-slow.

I've got some mile reps up my sleeve for my trip to Romford in the morning.

K reps before a busy day

18M double; K rep session & recovery run
11M am incl 8x1K off 90s jog
7M pm recovery run

I ran another of my pre-work Regent's Park K rep sessions again. It was pleasantly drizzly and the grass was perfect for a cooling, restorative rest at the end. All that, and I was at work in time for a busy day. I wasn't on pick-up duty this evening, so managed a SLOW seven miles on the way home.

Short and easy

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

I took it easy today, just running the short route to and from work.

Three miles hard

10M double; recovery run & short tempo
7M am recovery run
3M pm hard

I ran flat out home from work this evening and arrived a sweaty wreck. I wasn't as full of running as I might have thought after a day off, but I wasn't too bad.

Summary of week ending 01/06/2014

TOTAL = 58M

Rest

No running.

Just gardening.

Cross-training, I'll call it.