More gentle running

12M - double; recovery runs x2
6M am recovery run at ~6.30min/M
6M pm recovery run at ~6.30min/M

Still not feeling 100%, but bashed out a couple of gentle ones to and from work.

New Year's resolution: race harder. And nail 2.20 in the marathon.

Gently back to it

12M - double recovery run
6M am recovery run at ~6.30min/M with pack
6M pm recovery run at ~6.30min/M with pack

I felt much better this morning, so let myself run again. My legs felt funny in the morning especially. A weird combination of low energy / ache and being well rested and full of beans. I found it easy enough to hit a fairly reasonable recovery run pace. Still not 100% well. But should be ok to do something gentle again tomorrow.

More rest for the viruses

Not feeling v well again. Am a bit torn between running and being scared of giving myself some form of running-induced viral heart problem... the immune system is said to be weakened by excessive exercise (which I admit I do partake) and advice, following a spate of sudden cardiac deaths of cross-coutry skiers in the 70s or 80s, is not to train when you're febrile.

Hopefully back to it tomorrow.

Just 8

8M recovery run at 7.15min/M

Hopefully my last treadmill run in a while. There's only so much 24 hour news I can take. I took it super-easy today. I'm slightly anxious I'm on my way down with another virus. Will stick with one run today reassess tomorrow.

Steady running

14M - double; recovery run x2 on treadmill
8M am recovery run at 6.45min/M
6M pm recovery run at 7.00min/M

I took it very easy on my runs today. Legs a bit heavy. And quite prone to coughing my guts out.

Summary of week ending 26/12/2010

Mon 20/12 - Rest
Tue 21/12 - 6M recovery run at 6.15min/M with pack
Wed 22/12 - 21M double; 6M recovery at 7.00 and 15M medium long run at 6.30
Thu 23/12 - 16M double; 6M recovery at 6.30 and 10M general aerobic at 6.15
Fri 24/12 - 20M long run at 6.15min/M
Sat 25/12 - 8M recovery run at 6.00-6.15min/M on treadmill
Sun 26/12 - 18M double; 10M incl 5x1M reps at 5-5.15 and 8M recovery at 7.00

TOTAL - 91M

Some mile repeats on the treadmill

18M - double; mile rep session and recovery run
10M am incl 5x1M at 5.00-5.20min/M with 400m jog recovery
8M pm recovery run at 6.45min/M

A couple more treadmill runs today. Still treacherous outside. I managed a fairly good mile repeat session first up, hitting some decent speeds (which would have scared me on a treadmill last year). I felt fairly energetic after my illish week. My evening run was more sedate and I was coughing a fair amount. But I have no niggles.

Just a Christmas eight on a treadmill

8M - recovery run at 6.00-6.15min/M

Just a gentle one on the treadmill in the hotel up the road today. It's beautiful and sunny and snowy here, but treacherous underfoot. So the treadmill was the wise option. It was great running in shorts and a T-shirt. And I found it much less boring than usual running in the gym. Perhaps it was the excitement of admiring my fine running form in the floor to ceiling mirrors.

An icy 20

20M - long run at ~6.15min/M

My first long one in a while. I feel tip-top this morning. Full of energy. Still, the chilly wind made the beginning of my long run a little unappetising. But my new (Xmas pressie) earphones and 50 Festive Favourites got me going. Some real cheesy classics in amongst. Fairytale of New York. That sort of thing.

I felt stronger as I went. Like usual. Though the fact I felt particularly good on mile 20 may have related to my penchant for Stay Another Day by East 17.

The last 5 miles were ICY, in Brockwell Park. But I managed to stay vertical.

Some steady miles

16M - double; recovery and general aerobic run
6M am recovery run at ~6.30min/M with pack
10M pm general aerobic run at ~6.15min/M with pack

I'm feeling more like I can string a few days together again now. Didn't do too much today - saving myself for a long one tomorrow morning. But I felt more full of running than since before my cold. My quads are a tiny bit stiff from yesterday's 15 miler. Shows how quickly things change with a few days off. No proper niggles though.

Back to it

21M - double; recovery and medium long runs
6M am recovery run at ~7.00min/M
15M pm medium long run at ~6.30min/M

I'm getting back to normal now I think. Though I felt pretty atrocious this morning... probably largely down to lack of sleep (5 hours - an early start pre-clinic). Several coffees and some fruit juice sorted me out.

I was good by the evening and churned out a decent number of slowish miles back from work. Hopefully I'll be able to get stuck in again tomorrow.

Gently back to it

6M recovery run at ~6.15min/M with pack

My planned days off were extended by one thanks to Eurostar delays in Paris. There wasn't much scope for a run in the queue in Gare du Nord.

My cold coincided with my planned rest days fairly well, but I stuck with just one run today because I was feeling pretty ropey this afternoon. Will see how I am tomorrow, but should be over it soon.

Rest!

My rest has started a day early... I had planned a long run today, but am feeling ill. I still nearly went, but thought better of it. I'm now also going to have another two days off (I'm away for the weekend). 80 miles for the week. Hopefully will be better and eager to go on Monday. Will aim for 100 again next week.

Some hill sprints (amongst other miles)

17M - double; speed session incl 11x200m hill rep & longish recovery
5M am speed session incl 11x200m hill reps (jog recovery); ~3M warm up/down
12M pm longish recovery run at ~7.00min/M

A good speed session this morning in the dark. I wore my racing trainers and felt really good as I put my foot down.

My throat is still a bit rattly and I hope it doesn't progress. I was coughing on the way home this evening as I ran. Quite a lot at times. Will see what tomorrow brings. The plan was 20 miles - which would take me to 100 for the week already and let me take the weekend off while not dropping my mileage (I'm off to Paris). But I shouldn't run hard if I have a systemic viral illness. Will see where I am in the morning. 80 miles in 4 days isn't bad (and 118 in the last seven days).

21 slow ones

21M - double; recovery and longish recovery
6M am recovery run at ~6.30min/M
15M pm longish recovery run at ~7.15min/M

A couple of slow ones today. Bit of a tickle in my throat. Hopefully won't turn into anything. Not stiff after yesterday. No niggles.

Another cracking Tuesday

24M - double; recovery & long run incl 6x1K speed session!
6M am recovery run at ~6.30min/M
18M pm long run incl 6x1K (at 3.04-3.06min) with 200m recovery

A great day! And strangely, I feel stronger at the end than the beginning.

My morning run was just a slow pootle round the park. Pre-brekkie. Nothing drastic.

I was a bit unsure before the evening run. Had had Xmas lunch at work including a bit of wine, so didn't feel ideally prepared for a speed sesh. Let alone a long run. Let alone both in one. But I've learnt not to believe how I feel before I start, and I felt great once I was going.

I ran up to the track (4M), then we did six 1 kilometer reps with a 200m jog recovery. I wasn't sure how to pace it - I've not done Ks on the track before. But I managed even splits at 3.04-3.06 (4.54-4.58min/M pace). Not too shabby I guess. Three of the quick boys to chase made it easier.

I then tootled home. First via King Cross and work (4M) cos Danny was heading that way. Then my standard 6M route home. Full of spring by the end of the 18M session. Craving Marmite.

18 recovery miles

18M - double; recovery run x2
6M am recovery run at ~6.30min/M with pack
12M pm recovery run at ~6.30min/M with pack

Two nice gentle ones today. I feel full of running right now and had to hold myself back a bit. Don't want to tire myself out for tomorrow's speed session. No niggles. And more of energy by the end of the 12 mile one than at the beginning.

Summary of week ending 12/12/10

Mon 6/12 - 17M double; 5M recovery and 12M longish recovery
Tue 7/12 - 21M double; 5M recovery and 16M speed incl 12x400m off 45s
Wed 8/12 - 15M medium long at ~7.15
Thu 9/12 - 10M double; 4M speed session incl 10x200m hill; 6M recovery
Fri 10/12 - 10M general aerobic at ~6.15min/M
Sat 11/12 - 10M mile rep session incl 5x1M uphill at ~6.00min/M
Sun 12/12 - 18M long run at 6.40min/M

TOTAL - 101M

A fairly long one in the frosty Northamptonshire hills

18M - long run (with hills) at 6.40min/M

I roused myself and my emotions for a long run this morning after yesterday's fantastic wedding. It was beautifully crisp and frosty. I meandered through all manner of pretty, stonebuilt villages to arrive 18 miles later where I left my car outside the church yesterday. The hills and the slippiness were worst at the beginning and I hit my rhythm at about half distance.

I still felt fresh at the end, but had to stop to fit in my social timetable for the day. I ran the 18 off 200ml of lucozade and no other fuelling. Probably good training. I seem to have good glycogen stores. Nice brekkie and lunch after.

A pre-wedding mile rep session (in the hills)

10M - mile reps with 5x1M uphill at 6.00min/M

A great rep session this (early) morning in the rolling Northamptonshire countryside. 4 cars. 1 horse. 1 runner. 20 cows. That sort of run. I found a particularly inviting mile-long hill for my reps. Hitting 6.00 minute miles was painful. But good. I jog-recovered back to the bottom each time.

My hip is fine. And the rest of me is too. In fact, I've never felt better.

No second run today again. Ben and Georgie's wedding instead! Hope they wear their Team Scott T-shirts.

Just 10

10M - general aerobic at 6.15min/M

Nothing very dramatic today. Which is lucky given how dark it was round Port Meadow at 6.30. There was only one point where I nearly ran into the canal. The lack of light stopped me pushing the pace much (I was planning something a little brisker).

Best man duties now call, so no second run.

Just 10, but with some 200m hill reps

10M - double; speed & recovery
4M am speed session incl 10x200m hill reps with jog recovery
6M pm recovery run at ~6.15min/M with pack

Not too many miles today. But some speed work in the morning. Another little step back towards a more normal programme. I used the hill in Brockwell Park, which is of about the right incline to get your legs into without it being too steep. It felt good. I warmed up and down for a mile to and from the hill. The only real problem was that it was 6.30am and DARK.

This evening I just meandered home gently. My legs were full of running.

A gentle 15

Still cold!

15M - medium long run at ~7.15min/M

A longish slow one today. And no second run. A recovery day of sorts. Legs feel surprisingly good after yesterday's track session. I'm aiming for some 200m hill reps tomorrow, so definitely good to recharge the batteries. I tootled slowly along the South Bank, around Westminster, then Battersea and to Brixton to rack up the 15 miles. Listening to more A History of The World in 100 Objects podcasts and a bit of Saturday Live.

Spotted Michael Crick (Newsnight Political Correspondent) on my way through Westminster.

A great day with speed

Fantastic view over the city from Primrose Hill on my way South this evening.

21M - double; recovery and speed / medium long session
5M am recovery run at ~6.45min/M
16M pm speed session incl 12x400m (@69s off 40s rest) with 13 recovery miles

A great day. My first track session in an age - 6 or more weeks I think. I had a gentle spin around the park first thing. A bit dark and cold. I felt pretty flat all day. But that was misleading. My evening session felt crazily good!

I tootled up to the track from work (4M) and arrived in perfect time for a few strides before the session. Earlier would have involved getting distinctly chilly. We did 12 x 400m with 40 second rest between them. Glenn and Shaun were out and set a good even pace, finishing a second or so ahead of me on each rep. I kept it bang on even through the 12 400m reps (i.e. 3M) at 68-69s per rep. I was having to push very hard to keep it by the end. But my legs felt bouncy and had more speed in them than I thought they would. No trouble from the hip.

I finished the day off with a gentle cruise down to Vauxhall (9M). I was trying to go super slow (8min/M) but felt fantastic. I was probably going too fast. And I had to persuade myself to stop at Vauxhall so that the run wasn't overlong. It was 16M as it was.

Plenty of recovery miles

17M - double; recovery and longish recovery
5M am recovery run at ~6.30min/M
12M pm longish recovery run at ~7.00min/M

I had a longer 'recovery' day today, but run at slower speed than usual. I felt pretty good. Slightly tight generally after yesterdays long one - a product of having done it at greater speed than for some time I guess. But I wouldn't say I was even stiff, so it was pretty minor. Just enough to make me crave more restorative red meat.

I went super-slow this evening and listened to A History of the World in 100 Objects as I dawdled. It was nice. A change is as good as a holiday, as they say.

Summary of week ending 5/12/10

Mon 29/11 - 14M triple; recovery runs x3 6M, 4M, 4M 6.15-6.30
Tue 30/11 - 17M double; 5M recovery & 12M speed (incl 10x600m off 45s)
Wed 1/12 - 12M double; 6M recovery runs x2 at 6.30 and 6.15
Thu 2/12 - 14M double; 6M recovery & 8M fast(ish) and slow
Fri 3/12 - 18M double; 12M general aerobic & 6M recovery both ~6.15
Sat 4/12 - 10M double; 5M recovery runs x2 at 6.30-6.15
Sun 5/12 - 18M long run at 6.10min/M (gradually speeding up)

TOTAL - 103M

A good (faster) long run

18M - long run at 6.10min/M (gradually speeding up)

This was my first 'faster' long run in a while. I didn't run it hard, hard but kept a bit speedier than for some time and pushed the last 5 or so miles up a little. I started at 6.30ish pace and gradually built. The last five were probably a little under 6.00 pace. I felt great. No tiredness at all actually. And all on only a glass of Ribenna and a mid-run glug of Lucozade!

I felt the tightness in my right thigh (the opposite side to the hip problem I had) early on, but it was v minor and loosened off quickly. No other niggles.

Recovery

10M - double; recovery run x2
5M am recovery run at ~6.15min/M with pack
5M pm recovery run at ~6.00min/M

Just a recovery day in the end today - I decided against the race mainly in logistical grounds. I had a fair amount else on. It was probably good. Though I felt full of running. Probably down to the lack of snow and, in the case of my evening run, lack of pack. I felt light and springy!

Looking forward to a long one tomorrow morning. Maybe with the club. Maybe on my own. We'll see how things pan out. Have to be in Gerrards Cross for 1, which will be a major determining factor. Life eh? Very disruptive of the finer things the universe creates like distance running.

18 on ice

18M - double; general aerobic and recovery
12M am general aerobic at ~6.30min with pack (on ice)
6M pm recovery run at ~6.30min with pack (on ice)

I took it fairly steady today speed-wise. The snow is in a treacherous icerinkish state in places. But I avoided any incidents (or near misses) and got in a few good miles. It was pretty chilly this morning and I'm looking forward to the thaw whenever it comes.

Might race (cross-country) tomorrow. Will see what the conditions are.

14 in more snow

14M - double; recover run and fast(ish) & slow(ish)
6M am at 6.30min/M in 3ins snow
8M pm fast(ish) & slow(ish) on ice!

A couple of snow-related runs! My morning jaunt was cool in every way, but mainly in a vast expanses of fresh, untouched snow for me to leave 3ins-deep footprints in kind of way.

It was a bit more on the icerink end of the spectrum by evening time on the South Bank, which limited my ability to manage much in the way of speed on my fast miles. But I felt quite tired, so maybe that was good.

Just 12 gentle miles in the snow

12M - double; recovery run x2
6M am at ~6.30min/M (in the snow!)
6M pm at ~6.15min/M with pack

Just some gentle running this morning. It was stunning in Brockwell Park first up in the snow. Great fun making fresh footprints. And the snow had lifted, so I could see the bright lights of the city from the hill. My evening run was a chillier and less exhilarating affair. Fuelled by a post-work beer.

My legs feel pretty fine after yesterday. A bit generally damaged. But no complaints from my hip. Encouraging.

17 in the snow!

17M - double; recovery run & speed session
5M recovery run at ~6.30min/M with pack
12M speed (and recovery) incl 10x600m with 45s recovery

A couple a good snow facials today. Surprisingly un-cold somehow - I was much colder walking to Sainsbury's after dinner.

I kept my run this morning to just 5 and took it gently as I was planning my first trip to the track this evening. But the snow intervened and the track was shut. So I did a speed session along the river and around Battersea Park instead. I had my pack and no Garmin, so I did it as 10 sets of 2 mins (probably about 600m) with 45s jog recovery. I felt good. And pleasingly tired at the end. Just about enough energy to squeeze out five more steady miles.

Three hours later, my legs are taking on a healthy ache. It's my first short rep session in 6 or so weeks, so I expect to be a bit sore tomorrow. Hip was fine though. Nothing. And no other niggles.

A triple (thanks to the tube strike)!

14M; triple - recovery run x3
6M am recovery run at ~6.30min/M with pack
4M pm recovery run at ~6.15min/M
4M late pm recovery run at ~6.15min/M with pack

Yes, a three run day! Not intentional. But running home at the end of the evening seemed like the best plan thanks to the tube strike.

I felt pretty good today. Legs were fresh despite yesterday's 20 miles. I took the morning run steady, but was full of beans for my early evening run. I only had time for 4 miles.

My late evening run was something else. Two glasses of nice Spanish red and some fine tapas lined me up nicely. Then Foals, Total Life Forever on my headphones (I almost never run with music - it was the wine talking). It felt magical flying down the hill on Charing Cross Road and round the top of Trafalgar Square to Black Gold. Millbank past the Tate Britain to the strains of This Orient was another excuse for a bit of a speed-up. And After Glow required the addition of a little extra loop at the end.

I'm heading to the track tomorrow for the first time in quite a while. Just a little taster.

Summary of week ending 28/11/10

Mon 22/11 - 12M double; 6M recovery run x2 at 6.15min/M
Tue 23/11 - 20M double; 5M recovery at 6.15 and 15M fast (5.30) and slow
Wed 24/11 - 12M double; 6M recovery run x2 at 6.30min/M
Thu 25/11 - 11M double; 6M recovery run at 6.30 & 5M at 6.00
Fri 26/11 - 15M double; 5M recovery run at 6.45 & 10M fast (5.25) and slow
Sat 27/11 - 12M double; 6M recovery run x2 at 7.00 and 6.15
Sun 28/11 - 20M long run at 7.05min/M

TOTAL - 102M!

A long one in the sun

20M - long run at 7.05min/M

Pretty chilly early on today, but the sun was out by the time I got to the Heath. And I even managed to take my hat off by the 13 mile mark! I picked up the pace a little towards the end and was still feeling pretty fresh. It's probably good for me to put in some slow long ones, but I'm quite tempted to inject a bit of tempo into them. I might try a 'progression' (gradually speeding up) long run next Sunday when I can't make it to the club.

100 miles up for the week and my body seems quite happy with it. Now I need to refuel.

Chilly out

12M - double; recovery runs x2
6M am recovery run at ~7.30min/M
6M pm recovery run at ~6.15min/M

A couple of gentle ones today. This morning around Brockwell Park. This evening around Battersea Park. It's pretty effing chilly. But at least it's not windy. And it's beautiful. I bought more cold weather gear during the day to help me through the next few months.

Looking forward to a long one with the club tomororw.

Misleading legs!

15M - double; recovery run & fast and slow
5M am recovery run at 6.45min/M
10M pm alternating fast (~5.25) and slow (~6.45) miles

My legs were telling me they were tired all day today. Including on my morning jaunt round Brockwell Park. But it turns out they were lying (again). I felt great as soon as I hit my stride on my first fast mile on the evening session. It turned into a good one.

Slight ache in my right sartorius this morning, but eased quickly on running. Nothing else. Hip and heel good now.

More gentle running

11M - double; recovery runs x2
6M am at ~6.30min/M with pack
5M pm at ~6.00min/M with pack

Just a couple of light ones today. Feeling v full of beans by the evening but had to leave work and had Thanksgiving dinner to cook, so had to keep it short and sweet! Will give it some on a fast-slow session tomorrow. Looking forward to it. Has been a busy week. Grant application beckons. Again.

12 easy miles

12M - double; recovery runs x2
6M am at 6.30min/M
6M pm at 6.30min/M

Just a couple of gentle runs today to let my legs recover some spring. Little bit tired after yesterday. But nothing much. More in the mind than anything, only feeling tired cos I'm in a gentle jaunt kind of mindset. A stiffer run tomorrow or Friday depending on how I feel and how late I leave work.

COLD out. Lots of layers. I'm such a chilly pants nowadays - I used to just run in shorts and a t-shirt whatever the weather and didn't own any running gloves. But then I didn't run much and only insisted on a cold run when it was Christmas day (a traditional special treat of mine that I'm always willing to risk frostbite for).

20 good miles (including 15 fast and slow)

20M - double; 5M recovery & 15M fast and slow
5M am recovery run at ~6.15min/M
15M pm fast (~5.30min/M) and slow (~6.45min/M)

That has to be my best day in a while. I fitted in an early morning little five miler, just tootling along the South Bank and back (before a morning meeting at UCL).

My legs thought they were tired during the day, but that chocolate cornflake nibble I had before my evening run obviously did a trick. I felt great as soon as I got going. My fast miles felt like race pace - the first time they've felt this good for a while. I did the first six with my pack. The last nine (mainly around Battersea Park) were super bouncy. And I was tempted to carry on beyond 15 when I got home.

And here's a thing: looking back at the last 7 days, I've run more than 100 miles (104 to be precise)! That's a first for me. I think I'm on a bit of a running high. Or perhaps it's just a sugar low. Or something. Food required.

Bouncy new trainers

12M - double; recovery runs x2
6M am at ~6.30min/M with pack
6M pm at ~6.30min/M with pack

Just a couple of gentle recovery runs today. Aided by my shiny new trainers. My legs didn't feel bouncy this morning, but my trainers were super-boingy. Amazing how different to my 500 mile old ones that I added to the pile of dead ones yesterday.

My morning run turned out pretty good once I got going - my legs are seldom as tired as they feel before I start. And my run home felt really good and free. The hip is A-OK.

I'll be ready for a bit of speed tomorrow evening - though still not on the track I think, just mile reps like last week. The aim (after another good chat with Ron last night) is to keep nursing the hip while nudging up the mileage. I'm going to try and race every other week or so and get some speed from that, but will also inject perhaps one proper shorter speed session before too long.

Summary of week ending 21/11/10

Mon 15/11 - 6M recovery at ~6.15 with pack
Tue 16/11 - 15M fast (~5.40) & slow (~6.45)
Wed 17/11 - 15M double; 5M recovery & 10M gen aerobic (both ~6.15 with pack)
Thu 18/11 - 14M double; 6M recovery & 8M fast (~5.30) and slow with pack
Fri 19/11 - 12M double recovery run at ~6.15
Sat 20/11 - 10M incl 10K cross country race
Sun 21/11 - 21M long run at ~7.00min/M

TOTAL - 93M

A long one (and new trainers at the end)

21M - long run at ~7.00min/M (10M with pack)

A really nice long one today with the boys from the club. There were a good number of us out. I ran to the track and back - where we meet up - so the whole thing ended up at 21 miles. I was nearly home by the time I hit 20 miles (my original target), so I carried on to the running shop... my shoes have notched up 500 miles. I got a new pair of the Brooks I'm already using, but in a new colour so I can tell them apart from my other pair and alternate them more easily.

My hip was good and it was nice to get a proper long one in. It gets me to 93 miles for the week, and I felt surprisingly untired given the total miles for the week and the stiffness I felt after yesterday's race.

I'm feeling positive about notching up 100 miles regularly before too long.

A very muddy race

Cosy. Then muddy.

10M - incl 10K London Cross Country championships in 34m51s

10K of muddy fun on Hampstead Heath! I felt fairly full of beans despite my heavy week. I think I managed to pace it OK, though I was struggling on the last of the 4 laps. I've still got some way to go before I've learnt to cope with the changes of rhythm. But I was better on the downhills today (more on the balls of my feet and lest scared). I had just about enough left in me to take a place in the finishing straight. Though I did nearly vom as a result.

I came 20th in the race and 6th of the Highgate guys. The team came 1st (and 4th - the B team)! Hip was perfect.

A couple of recovery runs

12M - double; recovery runs x2
6M am recovery run at ~6.15min/M
6M pm recovery run at ~6.15min/M

Just a couple of gentle ones ready for the London Cross Country Championship tomorrow! My legs can feel that they had a good run-out yesterday. Which is a nice feeling. They should be ripe for tomorrow. My morning run was near home (rather than my usual run to work). It was beautiful and misty in the park. And breakfast at home seemed like a real treat.

Feeling faster

14M - double; recovery and mile reps
6M am recovery run at ~6.15min/M
8M pm fast (~5.30min/M) and slow (~6.45min/M) with pack

I felt really good today, particularly this evening. It's the first 'fast' session that I've really felt that real boingy solid push off since my hip first played up. I would have like to fit in another couple of miles, but didn't have enough time before my dinner date.

Some steady miles

15M - double; recovery and general aerobic run
5M am at ~6.15min/M with pack
10M pm at ~6.15min/M with pack

Just a couple of not-too-arduous runs today. I felt pretty lively after yesterday's 15 miles and the hip is still not complaining. The evening run was particularly good. I felt really strong the last few miles. No other niggles either. My heel is fine. I think it's better than a few weeks ago.

15M fast and slow

15M - alternating fast (~5.40min/M) and slow (~6.45min/M) miles

Again, only managed one run today. But this was a good one. Fast and slow. Hip totally ready to push out the fast ones. It felt nice. May be ready for some proper speed work again next week. Or maybe the week after. Will know better after this Saturday's race. Had a good chat with Ron last night. Looking forward to building the miles towards Christmas.

Just 6

6M - recovery run at ~6.15min/M

Just a short one in the Essex countryside (near Chelmsford where I was doing a clinic). Comfortable. No problems. No time later in the day for a second run.

A nice long one

15M - long run at ~7.30min/M

Another nice run in spite of being on a stag do! Dragged Mike out for a good 10 miles early doors - run at a nice 7.10-type pace to and from West Wittering. Then were joined by some others for the last 5 at a gentler pace. Hip happy.

Another 6

6M - recovery run at ~8.45min/M

A nice gentle one this morning in the Sussex countryside. Nothing fancy. Four others from the stag do I'm on joined in. Hip good.

Just 6

6M - recovery run at ~6.15min/M

Just a gentle ease around Battersea Park this morning. No pack. Bit breezy. Really nice. Hip great. I think it'll stay away now. Am doing a few post-run stretches on it to try and prevent recurrence. I've known for some time (thanks to Jamie) that I'm much tighter in my right than left hip. I guess symmetry is a good thing when putting in the miles.

More miles, tired legs

13M - double; recovery & general aerobic runs
3M am recovery run at ~6.30min/M with pack
10M pm general aerobic at ~5.45min/M

My legs are pretty tired today. More miles the last few days than for a while. I went slow on the way in to work this morning. I was timetables to go at 5.30min/M for my evening run, but was a bit low on energy. I compromised and went for ~5.45 pace. Which was pretty heavy going into the wind.

Hip good. Rest of me good too. Other than general tiredness.

Lots of miles

20M - double; 5M recovery & 15M medium long
5M am recovery run at ~6.15min/M with pack
15M pm medium long run. 1st 10M fast (5.45) and slow (6.45). Last 5M at 6.00min/M

A good day again. Legs tired and a bit achy. Hip good again. And I've realised my (long term) heal pain has gone away. Probably last felt it some time last week

Another good day

11M - double; recovery run x2
3M am recovery run at ~6.15min/M with pack
8M pm recovery run at ~6.00min/M

A couple of nice springy runs along the river today. Hip good. Quads still pleasingly achy after the weekend. I feel back on song.

My best day in ages

15M - double; 5M recovery and 10M fast & slow
5M am recovery run at ~6.30min/M with pack
10M pm alternating fast (~5.30min/M) and slow (~6.45min/M)

I felt properly back to it today. My legs are pleasingly a little achy after Saturday (and perhaps also Sunday), but my hip is good. I can still feel the bruise-type bit if I prod it, but there's no spasm or pain now. I had a good chat with Ron last night and feel much more positive about things.

My gentle cruise in to work was fun. And to be honest I wasn't full of energy when I left work for home. But by the time I'd pulled on all my warm kit I was dead up for a bit of fast and slow. I felt great. Full of spring. And no anxiety about my hip. Big feed afterwards ended a beautiful running day.

Getting longer

13M? - longish run at ~6.30min/M

I'm not quite sure how long this ended up being. I headed out with the Highgate boys for a tour of Highgate Woods, Ally Pally and back to the Heath. It was good. And the hip was good. I can still feel what I think now is a bruise. But it's improving.

I'll go longer this week. But not too much speed.

Some cross country - and the hip was good

7M incl 5K cross country relay race (16min54secs)

I'm feeling like I'm back on a healthy track now, though perhaps my time was more sluggish than I would have liked - I was the slowest from Highgate... though the boys in the team today are speed merchants, so maybe I shouldn't take it personally.

The course was a 2 lapper, with plenty of chance for cheering. And the boys were dead up for that as usual. A loudspeaker has been added to the race day kit and we each had our chosen pre-race song blasted out in the build-up. Mine was How Soon Is Now by The Smiths.

We did well. It was the English National Cross Country Relay Championships. Four runners per team. Our A team finished 17th. I was in the B team, which finished 29th. I managed to gain one place on my leg, so not too shabby. Better next year?

More rest

Another day of rest for the improved hip before the English National Cross Country Relays (tomorrow)!

Ten

10M - general aerobic at ~6.30min/M with pack

Another day back running. Could just about feel
Some tightness in my hip, but no pain. I think it'll be ok from here.

An experimental 6

6M - fast and slow

A trial run for my hip. I alternated fast (5.30min/M) with slow (6.45min/M) miles. It was good to stretch my legs. My hip was fine. No pain dunce Saturday.

Rest... day 2

Much better yesterday and this morning. No pain. Was very tempted to go for a run this morning, but controlled myself. Will have to think about how long I give it.

Rest

Felt strange not running. First day off in 2 months. Hip pretty good, but could just about feel it in the morning.

Just 6... and now some rest

6M - recovery run at ~6.15min/M with pack

Just a gentle one this morning. Felt quite tired after last night's exertions. My hip wasn't bad, but cold still feel it. It's improving now, but it has been a week. I decided that I shouldn't race this weekend. Probably wise. Probably even wiser is Ron's advice to give myself complete rest for a bit. He suggests a week. Which seems a long time. But the marathon isn't for 6 months, so perhaps I should calm down.

On the up

16M - double; recovery and mile reps
6M am recovery run at ~6.00min/M with pack
10M pm mile rep session at 5.15-7.00min/M

Better again today, but I'm going to leave it to the morning to make a final decision on racing this weekend. Last night I was in a bit of pain after (rather than during) my run. But this morning I felt great running in, just a bit of tightness.

I was similar in the evening. I could comfortably get up to race speed and again just felt my hip a bit tight rather than anything else. I'll see how it responds overnight and on my morning run. I'm pretty pleased with progress as things stand though.

Just 6

6M - recovery run at ~6.00min/M with pack

I was going to do 12 this evening, but thought I'd hold back while the going was good. My hip was better again, bit still not back to normal. I'm going to decide tomorrow whether I'm up to racing this weekend.

No non-hip niggles.

Better - with some speed

15M - double; recovery and mile reps
5M am recovery run at ~6.15min/M with pack
10M pm mile rep session at 5.20-7.00min/M

Just a gentle one this morning. My hip was quite sore like yesterday morning, but it settled down during the day.

My evening run was much better. My best run since before the hip started playing up. I took it a little easy at the beginning, alternating fast and slow miles. The fast miles came in at 5.40, 5.40, 5.30, 5.20 and 5.20min/M. The first three were with my pack. The last two felt the best. I felt confident pushing off on my bad hip.

A mixture

12M - double; recover and general aerobic
4M am recovery run at ~6.30min/M with pack
8M pm general aerobic at ~6.00min/M with pack

A couple of gentle-ish runs today. My hip was not good this morning. Pretty painful. But it improved a lot and was better than yesterday by the evening. A bit confusing, bit hopefully it's on the up. I think I was feeling the bruise from my over-massage as much as anything.

Summary of week ending 24/10/10

Mon 18/10 - 12M; double 6M recovery runs at 6.00 and 6.15min/M
Tue 19/10 - 11M; double recovery runs 6&5M at ~6.15min/M with pack
Wed 20/10 - 8M speed (incl 5x1M at 5.15-5.30min/M with pack)
Thu 21/10 - 12M; double 6M recovery runs at ~6.15min/M with pack
Fri 22/10 - 4M recovery run at ~6.15min/M with pack
Sat 23/10 - 6M recovery run at ~6.15min/M
Sun 24/10 - 20M long run at ~6.15min/M
TOTAL - 73M

Much better and 20 miles

20M - long run at ~6.15min/M

I went and saw Jamie first thing and felt my troublesome hip much looser immediately. Perhaps unwisely, I then nipped out for a 20 miler round Port Meadow. I'm a bit bruised after a bit much self massage yesterday, so I was in pain from my hip. But Jamie seemed to have done quite a trick on the spasm and I was as good at mile 20 as mile 2. And after the run I continued to feel good and loose. Hopefully I'm through the worst without much disruption.

Just six

6M - recovery run at ~6.15min/M

My tensor fascia lata is still in spasm. No long term problem I don't think, just in need of massage and perhaps a slightly reduced intensity of training. I spent quite a lot of the day - perhaps too much - massaging it with a tennis ball. It was still tightish by the time I went for an evening run into the centre if Oxford and back. And I could still feel it running. I'll go get myself a bit of Jamie Dearing osteopathy in the morning.

Just 4

4M recovery run at ~6.15min/M with pack

I took it easy today. And perhaps should have skipped the run altogether. My hip pain/spasm was worse if anything. Wouldn't stop me running, but might hinder speed work. Will massage it and stretch it and try to get back on track tomorrow.

Two recovery runs

12M - double; recovery runs x 2
6M am recovery run at ~6.15min/M with pack
6M pm recovery run at ~6.15min/M with pack

Just a couple of gentle runs today. Calf better. Heel the same. But nothing dramatic in the morning. On the evening run my tensor fascia lata muscle over my left hip was painful/in spasm. I had the same thing after the marathon. But can't see why I've got it today. Will need some massage with a tennis ball. Hope it won't disrupt things.

Some mile reps

8M - VO2 max session incl 5x1M at 5.15-5.30min/M with heavy pack

Just one run today. A solid mile rep session home from work with a heavy load on my back (shopping for dinner mainly. I did five mile reps at between 5.15 and 5.30min/M pace with 3 minutes jog recovery between them. I felt pretty strong and bouncy despite the pack and the race.

More recovery

11M - double; recovery run x2
6M am recovery run at ~6.15 min/M with pack
5M am recovery run at ~6.15 min/M with pack

Felt more tired if anything today. Right lower calf/soleus muscle a bit tight, as it has been after the last couple of races. Not sure what it is. Part standard post-race ache, part underlying niggle?

Cardiff Half Marathon confirmed that the course was 0.12M (193 metres) short. Last minute change of route at 10ish miles for safety reasons apparently. Annoying. And means I won't count it as a PB (though the time is still equivalent to 69.04, which I would take happily!) I'll just have to harness my annoyance to strip another chunk off my time in next month's Gosport Half Marathon.

12 recovery miles and some exercises

12M - double; recovery runs x2 and 1hr exercises
6M am recovery run at ~6.15min/M with pack
6M pm recovery run at ~6.00min/M with pack
1hr exercises

I felt surprisingly good this morning. None of the general tiredness I felt 10 days or so ago. Just a bit of that tightness in my lower calves, and particularly my right. Nos sure why that is. Not a problem once I was up and running though.

I had plenty of spring on my evening run and again for my exercises last thing.

Summary of week ending 17/10/10

Mon 11/10 - 12M double; recovery runs x2 at 6.15min/M with pack
Tue 12/10 - 11M double; speed (incl 6x1K at 5.15min/M) and recovery run
Wed 13/10 - 9M general aerobic at ~6.00min/M
Thu 14/10 - 8M recovery run at ~6.15min/M
Fri 15/10 - 6M recovery run at ~6.15min/M
Sat 16/10 - 4M recovery run at 6.15min/M
Sun 17/10 - 14M incl Cardiff Half Marathon at 5.16min/M
TOTAL 64M

A cracking half marathon PB!... or not?

14M - incl Cardiff Half Marathon in 68.26 (14th; 5.13min/M)*
*hmm... I hear now that the course may have been 150-200m short, meaning I might have snuck under 69, but I shouldn't count this as my PB. Grr.

I am dead chuffed with this [whether or not it was short]. I was pretty up for the race - and had my cousins camped at 5 miles to speed me up too. It's a healthy 3 minutes faster than the PB I set a month ago in Greenwich and 5 and a half faster than my previous best. Psychologically, it's great to be getting close to 5 minute miles. I set off at 5.10min/M and was on my own in about 12th until a group swallowed me at 6 miles. I then stuck with them and kept pretty even pace with a few surges to the end. I'll be stiff tomorrow - the last 3 miles were HARD.

The time [if it counts] gives me entry to the elite section of the Great South Run next weekend (if there's time). It's an IAAF Ranked 10 mile race and should be fast. It'd be nice to get close to 50 minutes if my legs are ready. I went through 10 in 52min20ish today.

Four gentle ones

4M - recovery run at ~6.15min/M

Just four nice gentle miles by Port Meadow this morning. Legs are feeling good for tomorrow.

Six

6M - recovery run at ~6.15min/M with pack

Back to the Thames for a gentle one this morning. Psyching up and easing down for Cardiff. Felt fresh today.

Just an 8 miler

8M - general aerobic at ~6.00min/M

Just 8 miles along the Rochdale Canal this morning. No dramas. Heel hurt for the first mile again, but was fine after that. Feeling fresher and looking forward to Sunday's race.

A good 9 miler

9M - general aerobic at ~6.00min/M

A good 9 miler this morning along the canal past Old Trafford in my gloves - feeling good and bouncy. Back to how I was a couple of weeks ago. No stiffness in my calves and no niggles other than a bit of soreness in my left heel for the first few minutes.

A bit of speed and some recovery

11M - double; VO2 max and recovery run
7M am incl 6x1K at 5.15
4M pm recovery run

I shan't do too many doubles this week to make sure I'm up to full speed for the race in Sunday. I ran a sharpening 6x1K first up and felt ok at 5.15-5.30 along the towpath past Old Trafford. Feeling stronger today.

Added a short one mid-afternoon during a hiatus. Sunglasses and gloves weather.

A couple of recovery runs

12M - double; recovery runs x2
6M am recovery run at ~6.15min/M with pack
6M pm recovery run at ~6.15min/M with pack

Just a couple of nice gentle ones in the sun today. More energy in the legs than for a while. Off to Manchester now for a few days. Looking forward to some canal-side running.

Summary of week ending 10/10/10

Mon 4/10 - 12M + 1hr ex; double; 6M recovery x2 at 6.15, 6.00
Tue 5/10 - 17M; double; 6M recovery; 11M speed incl 20x400m (68-71s) off 45s
Wed 6/10 - 16M + 1hr ex; double; 10M gen aerobic and 6M recovery at 6.00
Thu 7/10 - 6M speed incl 3x6x100m and 3x1M at 6.45, 5.52, 5.23
Fri 8/10 - 12M; double; 6M recovery x2 at 6.15 and 6.00
Sat 9/10 - 13M; double; 4M recovery at 6.30 and 9M incl 5M x-country race
Sun 10/10 - 11M + 1hr ex; 11M general aerobic at 6.15min/M
TOTAL - 87M + 3hr exercises

11 miles and some exercises

11M - general aerobic run at ~6.15min/M and 1hr exercises

I took it relatively easy today after a tiring week and a hard (feeling) race yesterday. It was a good experience, and something to improve upon. I've also got an eye on next weekend's Cardiff Half Marathon. It'd be great to beat my (new) PB by a chunk, and ideally edge under 70 minutes. We'll see.

My legs were still a little tired this morning, but better than yesterday (despite the race) and I had no aches. I took it steady on my 11 miler round Brockwell and Dulwich Parks. Homemade drop scones as a reward afterwards.

I also fitted in some latenight exercises before bed. I'm off to Manchester for a few days and won't be taking my weights, so I thought it best to fit it in now!

A poor performance (I think), but good training

13M - double; recovery run and x-country race
4M am recovery run at ~6.30min/M
9M pm incl 5M x-country race (31st/340ish; 27min 39s; ~5.30min/M)

I felt much less tired this morning on my gentle pre-race recovery run. I'm not quite sure what to think about the race. Psychologically, it felt like a poor performance. I was the 4th fastest from the club and lost about 10 places in the last 2/3rds of the race after going a bit hard at the beginning. My heavyish / tired week may have played a part too - not sure.

I was completely spent at the end, and to be honest was in trouble after the first mile and a half. My arms were full of lactic acid and I felt like I was going to fall over on the steep downhill section on each of the three laps. Still, it was a great training session - a full blown tempo run. And I'll sure it'll help my performance next week in Cardiff.

One bonus: I beat a world champion! Ronnie O'Sullivan. He's a very good runner. I'll leave him be on the snooker front for now.

A couple of gentle ones and a Team Scott dinner

12M - double; recovery runs x2
6M am recovery run at ~6.15min/M with pack
6M pm recovery run at ~6.00min/M with pack

Just a couple of gentle/recovery runs today. The last 3 days have felt quite hard and it was nice just to tootle along. In the morning I felt particularly tired - my upper quads. And I felt fairly washed out all day walking the corridors at work. But as soon as I got going on the way home I felt springy and fantastic. Weird.

Three members of Team Scott joined me for a nice dinner at 1a Launceston to spend my £200 winnings from Run to the Beat. Tasty.

Just some speed

6M - speed work incl 3x6x100m and 3x1M at 6.45, 5.52 and 5.23min/M

No time for anything this morning - off to Cambridge for a meeting. But I got back in time to manage some of my speed session in the light in Battersea. I ended up running a bit more than 100m per rep I think - either that or it was into the wind. But it felt pretty good. And the mile reps were good too. 6.45 felt very comfortable, 5.52 didn't feel like a push and I could have gone a fair bit faster than 5.23 despite a head wind and the route having a switchback.

I was feeling fairly tired in my upper quads all day and was still tired before I started, but got going pretty well and by the end was feeling bouncy.

A solid day

16M - double; general aerobic & recovery runs & 1hr exercises
10M am general aerobic at ~6.00min/M with pack
6M pm recovery run at ~6.00min/M with pack
1hr exercises

A solid day. I was only timetabled to run once today, but won't fit in two tomorrow, so squeezed in a couple in compensation. I wondered if I'd be a bit tired this morning for my 10, but warmed up nicely. I felt a bit sluggish in my upper quads and a bit tight again in my lower calves (soleuses), but nothing much really.

I was looser by the evening and felt ok on my evening run and during my Newsnight-accompanying exercises.

A cracking day with some track

17M - double; recovery and speed session
6M am recovery run at ~5.50min/M with pack
11M pm including 20x400m at 68-71s with 45s recovery

Cracking day! Overslept this morning, so a fastish run in this morning. Still managed 6 miles, breakfast and shower without being (more than 5 mins) late for my meeting first up.

Ran gently to the track, then joined in a great session. There were 6 or 7 of us doing 400s with 45s recovery, aiming for 12-16. I was about 2/3rds of the way down the pack once I settled at ~70s laps. The recovery the Harriers take still feels v short to me. I'm used to 3 or 4 times this rest, but looking back at my times, I'm doing similar splits now to my park reps.

When we hit 16 reps I was ready to stop but Henry suggested 4 more. He and I managed to squeeze them out, and I maintained an even set of splits. 2 mile warm down also good.

Some recovery

12M - double; recovery runs x2 and 1hr exercises
6M am recovery run at ~6.15min/M with pack
6M pm recovery run at ~6.00min/M with pack
1hr exercises

Just a couple of recovery runs today. Legs were a little heavy at the beginning of my morning run, but I picked up nicely. And by the evening I was feeling springy (but hungry - bit of a busy day).

Weighed in at 60.1kg (9st 6lb) this morning. Pretty much what I arrived back from India at. The scales say 7.9% fat and 52kg muscle for what it's worth.

Managed an hour of exercises in front of Newsnight this evening before pudding. First time in a week or so.

Summary of week ending 03/10/10

Mon 27/9 - 6M recovery run at ~6.00min/M
Tue 28/9 - 15M double; 6M recovery at ~6.15 & 9M speed incl 8x600m at 105-108s
Wed 29/9 - 14M double; 10M gen aerobic at ~6.00 & 4M recovery at ~6.15 w pack
Thu 30/9 - 11M double; 7M speed incl 3x6x100m, 3x1M & 4M tempo at 5.45 w pack
Fri 1/10 - 12M double; 2x6M recovery runs at ~6.15 with pack
Sat 2/10 - 8M double; 3.5M recovery at ~8.00 & 4.5M incl 2.25M race at ~5.38
Sun 3/10 - 15M long run at ~5.55
TOTAL - 81M

Long run

15M - long run at 5.55min/M

A not-too-arduous long run around Hyde Park today. My legs were a little heavy after yesterday's speed, but soon loosened up. I was keen not to completely nail myself after upping my miles a little this week compared to the last couple of months.

I aimed to start at 6.15min/M and build. But, as usual, I tended to end up a bit more eager than that. I ran the first half in about 6.05min/M and then upped it to about 5.50min/M for the second half. I felt good.

A little relay race

8M - double; recovery run & x-country race
3.5M am recovery run at ~8.00min/M
4.5M pm incl 2.25M Horsenden Hill relay race (12m43s)

Just a gentle loosened this morning with Yasmin round Brockwell Park in preparation for this afternoon's race.

I ran the 4th leg and struggled again a bit to know the right pace. But, placed 7th, I had a few people to target and managed to get us up to 3rd with a leg time only 25s off the day's fastest. I'm sure these races will be good for my basic speed and I should get stronger over the shorter races. Felt pretty good this evening. Calf 100% now.

Found out yesterday that I won £200 for my 4th place in Run to the Beat!

A recovery day

12M - double; recovery runs x2
6M am at ~6.30min/M with pack
6M pm at ~6.30min/M with pack

I took it easy today. Two nice and slow ones to and from work. Calf better. Hip flexors and adductors a bit sore after yesterdays sprints. Haven't done that session on a few weeks.

Another cross-country relay race tomorrow.

11 fast, one way or another

11M - double; speed and tempo
7M am speed session incl 3x6x100m and 3x1M at 7.00, 6.00, 5.25min/M with pack
4M pm tempo(ish) run at ~5.45min/M with pack

A fairly swift day today. I managed to fit in my 3x6x100m sprint session on the way to work this morning without too much difficulty. The main thing was to pick a stretch for each sprint that avoided downhills. I felt comfortable holding the miles at a decent pace. Calf was a little achy, but nothing dramatic.

I wasn't planning a tempo run this evening, but was forced into something fairly swift because I left too late and had to get back in time to cook dinner with friends. My calves felt fine. So did I.

14 enjoyable miles

14M - double; general aerobic & recovery
10M am general aerobic at ~6.00min/M with pack
4M pm recovery run at ~6.15min/M with pack

A fairly gentle day today. A gentle cruise around Battersea Park and then along the river to work this morning. Nothing dramatic. Felt nice. Calf almost back to normal. Then just a gentle four miles to Pimlico from London Bridge in the evening - wasn't really planning this, but found myself tempted. And running does seem to be my best means of transport nowadays, so long as there's a shower at the far end.

A solid set of 600m reps

15M - double; recovery run and speed session
6M am recovery run at ~6.00min/M
9M pm incl 8x600m (105-108s) with 200m (75s) jog recovery

A good day. My right calf was better this morning, but not perfect. I had a great gentle one along the river to work. A real spring in my step. Psychological more than anything.

I ran the 4ish miles from work to Parliament Hill track for a speed session in the evening. I was slightly unsure how much I should do, but am on a real running high and couldn't resist. There was a good bunch of us out and I found I could cope better than I expected. I felt pretty strong, though I could really feel it form rep 4. The rest of the guys did 10, but I stopped at 8 on the advice of Jack (the coach) to avoid risk of injury.

A more gentle day tomorrow.

A sneaky late night 6

6M - recovery run at ~6.00min/M

A bit of a busy day. Out from 6 til late, but couldn't resist a sneaky late night spin along the river to dissipate the post-race twitchiness in my legs! I felt pretty ok. My calves (especially the right) are a bit tight and my quads are a bit off, but I'll be good tomorrow. Ready for a track session with the Harriers.

Summary of week ending 26/09/10

Mon 20/9 - 10M and 1hr exercises; double; recovery runs 6&4M at ~6.00min/M
Tue 21/9 - 10M; double; recovery runs x2 6M, 4M at ~6.00min/M
Wed 22/9 - 7M; VO2 max incl 5x1K at ~5.15min/M with pack with 2min recovery
Thu 23/9 - 8M recovery run at ~6.30min/M with pack
Fri 24/9 - 6M recovery run at ~6.30min/M with pack
Sat 25/9 - 4M recovery run at ~6.30min>m
Sun 26/9 - 14M incl half marathon race at 5.27min/M (71.30)
TOTAL - 59M and 1hr exercises

A defeat of sorts, but a great race

14M - incl Run to the Beat half marathon in 71.30 (5.27min/M; 4th position; PB)

A defeat, yes, but it felt like a victory - I was the first non-Kenyan! I ran without my watch and just tried my plan of sticking with the first bunch of non-Kenyans. It probably meant I was faster than if I'd been clock watching, but I also think I could have pushed on a bit more in the second half had I had to chase someone hard. Ron was rightly a bit disappointed that I didn't collapse over the line. I do have the tendency to save a bit if I'm racing for position. I was a little cautious pace-wise after I got a mini-break on my pack at half distance, partly because of this tendency and partly because my belly was aching (Ron suggests I switch from breakfast on race morning to a shake and eat lower-bulk food in the couple of days before).

I think the Cardiff Half will be good for me if I get to race it in anger - it'll be full of people faster than me to really find my limit. Failing that (Cardiff is on the same weekend as a big cross-country race I'd like to run in) I'll find some good alternatives one or other side of Christmas. I still hope to crack 70mins this year. I feel I have it in me already. I also feel I've got a good deal of sharpness to gain even in the short term. Some cross-country racing should help that. Can't wait.

Four to keep my legs happy

4M - recovery run at ~6.15min/M

Just a very short one along the river to Hungerford Bridge and back. Beautiful, sunny, fresh morning. Wore my sunglasses, baseball hat and gloves.

I don't know what shape I'm in to be honest after August, but I've decided to give the race tomorrow a real go. I'm going to run without paying much attention to my watch and just try to stick with the first non-Kenyan bunch (if I can). It might result in me blowing up. But I've not really ever risked it all like that before, and I think it might be good for me to find out what it feels like! And if I don't, I'll probably go faster than I would have guessed.

Six

6M - recovery run at ~6.30min/M with pack

Just a really gentle one along the river to work. No dramas. Tapering nicely. Just need to psyche myself up for the race now.

8 gentle miles

8M - recovery run at ~6.30min/M with pack

Just a gentle one along the river with my pack this evening. My legs feel much springier today. Should be feeling good by the time my taper has fully taken hold on Sunday morning.

A bit of a sharpener

7M - 1K rep session with pack (5x1K reps at ~5.15min/M with 2 min recoveries)

This is my last sharp session before Sunday's race. I felt pretty good and managed to get up to 5.15ish for the reps. Hopefully my taper will give me more. 5.20 half marathon is a respectable ~70mins. Which would be nice.

Another couple of recovery runs

10M - double; recovery runs x2
6M am recovery run at ~6.15min/M with pack
4M pm recovery run at ~6.15min/M with pack

Same again today. To and from work. No great dramas. Felt pretty heavy legged.

Recovery runs

10M - double; recovery runs x2 and 1hr exercises
6M am recovery run at ~6.00min/M
4M pm recovery run at ~6.00min/M
1hr exercises

Just a couple of gentle ones without my pack along the river today. Had to get up pretty early for the first one (had clinic out of town). Need an early night I think. I'm told sleep is important, but bad at making myself get enough.

I was a bit tired on the morning run, but by the time I'd warmed up on my evening one I felt back to full springiness!

I also squeezed in 1 hour of exercises in front of Newsnight.

No niggles.

Summary of week ending 19/09/10

Mon 13/9 - 9M fast and slow 5.30-6.20min/M
Tue 14/9 - 12M double; 6M recovery; 6M speed incl 8x600m
Wed 15/9 - 8M recovery and 1hr exercises
Thu 16/9 - 19M double; 6M recovery; 13M mixed incl speed 12x200m
Fri 17/9 - 10M double; 6&4M recovery runs and 1hr exercises
Sat 18/9 - 10M double; 4M recovery; 6M incl 2.5M relay race
Sun 19/9 - 8M incl 3M tempo
TOTAL - 76M and 2hrs exercises

A tempo day... but not v long

8M - incl 3M tempo run at 5.35min/M

I didn't have total spring in my step this morning after yesterday's race, so I delayed my run 'til late afternoon... which was after a v delicious but quite filling lunch. Not the best set up and I felt a bit groggy on this run. Only managed 3M of tempo before my stomach demanded a halt.

I'll need to find a good pattern for my longer runs if I'm going to be racing regularly on a Sunday. Perhaps I should shift them to Monday... Today wasn't v taxing, mainly because yesterday's race was only 2.5M. It'll be more of an issue when I'm running longer cross-country races and wanting to follow it with a long run.

A short race... and a victory!

10M - double; recovery run & 2.5M race
4M am recovery run at ~6.30min/M
6M pm incl 2.5M St Albans 6 stage x-country relay in 14min10s

My first cross-country race in over 16 years! I felt pretty tired this morning after that last couple of days' heavy exercise. Just a gentle four miles up to Hungerford Bridge and back. My legs were pretty heavy by the time I got to St Albans, but were probably fine really.

I got the warmest of welcomes from the rest of the Highgate Harriers team who were there. Somewhat unwisely, they gambled on putting me in the A team (it was a 6 leg relay, with each runner running a 2.5M leg). I was the slowest of our team (and slower than the first leg runner in our B team) but my time was no disgrace in my eyes over such a short distance. We won by quite a long way and I ran my leg all alone (apart from lapped athletes). A bit surreal.

A hillyish course, but hard under foot and so short that I was glad I warmed up hard. I need more practice on pacing runs like this. I was worried ahead of time that I wouldn't go out hard enough. But when it came to it, I was probably a bit quick right at the beginning. My arms were heavy with lactate from 2 minutes in.

The club is impressively strong and even more impressively friendly/vocally supportive. I'm very pleased I chose them. We went for a communal warm down jog afterwards.

10 miles and some exercises

10M - double; recovery run x2 & 1hr exercises
6M am recovery run at ~6.00min/M with pack
4M pm recovery run at ~6.00min/M
1hr exercises

Some gentle running today and a bit of physical jerks in front of Jools Holland. Felt a bit tired after yesterday's 19 miles, but nothing dramatic and should be fine tomorrow... when I'm hoping to run in a short (2.5 mile) cross-country relay race in St Albans.

Very slightly tight right hamstring, right at the bottom (or perhaps it's just an achy tendon). Only noticeable when I climb the stairs, and not there when running, so nothing to worry about. My cold has gone.

Some 200m reps amongst other miles

19M double; recovery run & speed
6M am recovery run at ~6.00min/M with pack
13M pm incl 12x200m (28-31s; 200m jog ~80s) & 10 easy miles with pack

I ran in to work gently this morning and then christened my spikes at the track.

I also tried running to and from the track to see how it fitted with my routine. It turns out it's ~3.75miles from work and 6.75miles from home. Which adds quite a lot of distance to my day (no bad thing probably, so long as I take the pre-track miles gently). I also saves travelling time - my tube journey is usually 45mins door to door from work and 1hr door to door back home. I think this will be my regular routine.

The track session felt good. I held back a little at the beginning - probably sensible with the shorter recoveries that we do a the club compared to my solo sessions. But i sped up towards the end. My penultimate rep was my fastest, followed by my last one. I'll aim for all 30s or under next time perhaps.

The spikes felt good. As you can see in the picture, they are Brooks like all my other shoes. Brand loyalty maybe, but they did feel the most comfy in the shop. They're called Mach 12 cross-country spikes (they have a bit more tread than track spikes). They're feather light. And have 'go baby go' written very small on the sole.

I might get to race in them on Saturday (a spot might have become vacant for the St Albans cross-country relays). We'll see. 2.5 miles. Hilly if it's the same course I remember running as a kid.

A gentle 8... and some exercises

8M - recovery run at ~6.00min/M with pack
1hr exercises (including arms).

Just a gentle one in to work this morning. My pack was heavyish and I had a little twinge in my back towards the end. Shouldn't be a problem. I'm also brewing a touch of a sore throat. Not enough to interrupt training, but enough to make me worry that it might turn into something that would.

I also squeezed in a bit of late night core stability exercise. I'm finding these much easier after a few weeks of regular inclusion in my programme.

Bought some cross-country spikes in readiness for the upcoming cross-country season. I'll use them for track training days as well.

Recovery and speed (in the rain)

12M - double; recovery & speed session
6M am recovery run with pack at ~6.00min/M
6M pm speed session incl 8x600m (1m48s-1m55s) with 200m (70s) jog recovery

I've had a briskish last couple of days, perhaps not the best preparation for a speed session, but hopefully that didn't take too much of the edge off the benefit I'll get from it. The rule is supposed to be 2 hard days in a row max. I usually try to take it easy before a speed session. Yesterday's 'fast and slow' session was not a truly hard one, but did leave me aware I had run by this morning.

That didn't impact on my recovery run, but I probably felt a bit less springy this evening at the track. Still, other than having to take a loo break in the middle, it felt like a good session where I could pour everything in. I began to tire after 3 reps, but that may just have been my need for a loo break, as I was faster for the last 4. The rain was pretty heavy, which made things entertaining. I need to get used to checking the forecast.

No niggles. Lightish day tomorrow (I want this week to be quite hard and then take it slightly easier next week in readiness for my race on 26th).

9M fast and slow

9M - fast & slow 5.30-6.20min/M with pack

I was too tired to fit un one of these sessions last week. But I felt good today despite yesterday's long one. My cruising speed felt good. Despite my pack, I could relatively comfortably sustain 5.30 pace in my fast miles. I feel on the up.

No niggles.

Summary of week ending 12/09/10

Mon 6/9 - 6M recovery run at ~6.00min/M & 1hr exercises
Tue 7/9 - 14M; double; 6M recovery & 8M speed incl 6x100, 6x200, 6x400, 3x1M
Wed 8/9 - 8M recovery run at ~6.00min/M
Thu 9/9 - 14M; double; 6M recovery & 8M speed incl 12x200
Fri 10/9 - 10M; double; 6M and 4M recovery at ~6.00min/M
Sat 11/9 - 1hr exercises
Sun 12/9 - 15M long run at 5.48min/M
TOTAL - 67M and 2hr exercises

15 good ones

15M - long run at 5.48min/M

Three or so laps of Port Meadow today for my long run. I was intending to start slow and build, but got sucked in to starting fastish and gradually building. I ran the first 5 at ~5.55, the second at ~5.50 and the third at ~5.40. The overall pace was bang on my marathon pace from April and felt pretty comfortable.

I realise now how comfortable 6min miles feel thanks, I think, to my speed work over the summer. I'm excited about getting going with some half marathon, 10 mile and cross-country racing from later this month.

No niggles.

Just some exercises

1hr exercises

A busy day, so I only managed to squeeze in an hour of my exercises today. I'm trying to do these twice a week on light days. I missed out the arm bits (bicep curls and straight arm raises) today - I'm going to do them just once a week to make sure I don't waste too much energy on my arms.

10 miles of recovery

10M - double recovery run
6M am at ~6.00min/M
4M pm at ~6.00min/M

No real calf stiffness this morning, but pretty tired after yesterday's sprints. I just put in a couple of gentle ones today. Something a bit faster planned for Saturday if I get time. Still no complaint from my knee (despite back-to-back double days).

A good track session

14M - double; recovery run & speed session
6M am recovery run with pack at ~6.00min/M
8M pm speed incl 12x200m with jog recovery

A good day. Just a gentle one in the morning. Calves back to normal, but didn't push myself too hard.

The evening track session with Highgate Harriers was good. The recoveries were brisker/shorter than last week (~70s) and I managed the sprints in about the same splits 28-30s. I was tired by number 7, bit managed to hang on with some style-less driving for the line.

I feel like my sprint speed has picked up well.

Just 8

8M - recovery run with pack at ~6.00min/M

Just 8 miles along the river to work this morning. I felt pretty tired after last night's session and felt a little tight in my hamstrings towards the end of the day. No great dramas though. No proper niggles. Calves seem fine. Sprints with Highgate Harriers tomorrow.

A really good day - with speed

14M - double; recovery and speed
6M am recovery run with pack at ~6.00min/M
8M pm speed session including 6x100m, 6x200m, 6x400m (walk recovery) & 3x1M

I have been running without accurately timing myself for a while now. Certainly since I got back form India - I've been feeling a bit slow and didn't want to dishearten myself after a lighter few weeks. But in India too, I was timing myself but accepting much slower times because of the altitude.

Anyway, today I timed myself for my hardest speed / mile rep session. It's the first time I've done this one at sea level, so I don't have times for comparison, but I was pleased with my times, and particularly pleased that I stuck to Ron's target times for the last couple of mile reps.

The distances of the 100m reps were probably a bit inaccurate, but I felt pretty sharp. My sprint speed has not deserted me. That was followed by 1M at 6.00min/M (which felt very easy and boingy). My 6 200s were done in 27-28s and I found the subsequent 1M at 5min30s pace pretty comfortable. I managed the 400s in 66-67s - with my legs really burning. I was nervous about the last mile, but managed it at 5min15s pace without keeling over (though I did have to push it).

My gentle run in the morning was good too. Listened to the xx in preparation for their Mercury victory.

Calves better. No niggles. I feel good.

6 and some exercises

6M recovery run am at ~6.00min/M
1hr exercises pm

Just a gentle 6 miler song the river to work this morning, then the usual exercises in the evening. No great tiredness after yesterday's long one. Calves still a little tight.

Summary of week ending 05/09/10

Mon 23/8 - Rest
Tues 24/8 - 6M recovery run at ~6.00min/M
Weds 25/8 - 10M general aerobic at ~6.00min/M with pack
Thurs 26/8 - 10M double; 6M recovery run; 4M speed pm incl 13x200m
Fri 27/8 - 8M recovery run at ~6.00min/M with pack
Sat 28/8 - 7M recovery run at ~6.00min/M
Sun 29/8 - 20M long run at ~6.15min/M
TOTAL - 61M

A good long one

20M - long run at ~6.15min/M

I was a bit nervy about this one. I felt like I hadn't had enough miles in my legs these last few weeks and I might flake towards the end. I did a couple of loops of the 10 mile Brockwell Park-Dulwich loop. That allowed me to drop a lucozade off hidden in a tree in Brockwell to refuel as I went. I felt pretty good the whole way (not that surprising, especially as I took it relatively gentle).

My calves are improving from Thursday, though not quite back to normal. I've had zero reaction from my knee this week. I'm pretty confident that it won't reappear in a hurry now - I've had a busyish few days.

7 gentle ones

7M - recovery run at ~6.00min/M

Just a gentle one around Brockwell Park (with hills). Felt pretty good. Ready for a 20 tomorrow. Calves still a bit tight. James Nesbitt running in the opposite direction (looking pretty good).

Just 8

8M - recovery run at ~6.00min/M with pack

Just 8 along the river from work to Pimlico (plus a bit). Calves a little achy after yesterday's speed session, but I feel pretty good and certainly much better than earlier in the week.

Some speed back in my legs

10M - double; recovery and speed
6M am recovery run at ~6.00min/M
4M pm speed session incl 13x200m at 28-30s with jog recovery

After today I feel more confident that I've not lost too much basic pace. I tootled out a nice relaxing run along the river to work first thing. No dramas. Knee still good.

This evening I went to the Highgate Harriers track session. A good 200m rep session. I have felt pretty washed out since my return, but was surprised by the power in my legs as soon as I got going. I kept my splits pretty even. Reps 9 to 13 really hurt.

10 miles steady

10M - general aerobic at ~6.15min/M with pack

Just a jaunt along the river from work and around Battersea Park to get some miles back in my legs. Felt pretty good.

I weighed in at 60kg (9st7lb) this morning (2kg down) and 8% fat. Pretty sure that means I've not lost much muscle, which is a relief.

Speed session with Highgate Harriers tomorrow.

6 miles along the Thames!

6M - recovery run at 6min/M

A long day of travelling... but my stomach righted itself pretty quick and I managed to squeeze in a nice 6 miler to Westminster and back along the river as soon as I got through the door.

I felt a bit week (probably a combination of travel and last night's minor illness). I'll weigh myself in the morning. Hopefully I've not lost weight.

Rest

Packed day in Delhi... and a bit of a dodge stomach at the end of it. So no exercise today. Back to the UK tomorrow.

Summary of week ending 29/08/10

Mon 23/8 - 7M walk & 1hr exercises
Tues 24/8 - 7M walk & 1hr exercises
Weds 25/8 - 12M walk
Thurs 26/8 - rest
Fri 27/8 - 17M long run
Sat 28/8 - 1hr exercises
Sun 29/8 - 1hr exercises
TOTAL - 43M + 4hr exercises

More exercises

1 hour strenghtening exercises

Another day in the heat (of Agra and Delhi)... so nothing but my exercises. I think my next run will have to be back in the UK on Tuesday night. I hope I haven't lost too much fitness.

Just some exercises

1 hour strengthening exercises

After much travel, I'm down in the heat of Agra now. Nowhere to run sadly, so I've just stuck with my 1 hour exercise programme.

Long run at bearable altitude (with tea)

17M – long run

I’m back in Manali (6,500ft). I had a great long run this morning up the valley. Interrupted only by a few pauses to ward off packs of dogs. My legs felt great. The hills weren’t very kind though.

Oh, and I also stopped in for a lovely cup of sweet tea with a man called Manu Thakar (who wouldn’t take no for an answer)!

My knee is totally back to normal (on current evidence). No niggles since day 1 of the trek.

The mirror suggests I've lost a bit of weight despite STUFFING my face throughout the trek. We'll see what the scales say when I get home next Tuesday. Hopefully I've not lost any muscle.

Rest

Rest – a 15.5hr bus journey was all I managed today!

Trek day 7

12M; 12M walk
Altitude 12,500ft

Today was flat out walking and travelling (in a jeep), so no time for any additional exercise.

Trek day 6 (and more exercises)

7M; 7M walk; 1 hour strengthening exercises
Peak altitude 17,000ft
Campsite altitude 14,000ft

We hit the Pin-Parvarti Pass today – 17,000ft. I gave it a 5 minute burst to get to the top. Felt pretty odd when I got there. Bit dizzy. Again, there was nowhere safe to run today, so I did an hour of exercises yesterday (with the addition of three sets of 10 [rock] dumbbell curls and 10 straight arm raises.

Trek day 5 (and high altitude strengthening exercises!)

7M; walk 7M and 1 hour strengthening exercises
Altitude 16,500ft

Again, no space for a safe run. But I added in five cycles of Runners World strengthening exercises (each cycle consists of: 15 single-leg squats; 24 hops; 15 single-leg reaches; 10 plank-alternate leg lifts and 15 Y-squats).

I didn’t realise quite how high an altitude we were at until later and perhaps would have given them a miss had I known. Still, I only had a mild headache overnight. No other ill effects.

Trek day 4

8M; walk 8M
Altitude 13,000ft

No time or space for a run again today.

Trek day 3 (and a longer speed session!)

13M; walk 7M; speed session 6M incl 6x100m, 6x200m, 6x400m and 3x1M
Altitude 11,000ft

Another speed session after a not-too-arduous walk. The altitude is higher here… but the ground flat(ish). I felt good with this one. So much so that I turned it into a longer than planned speed session. Amazing scenery!

Trek day 2

7M walk
Altitude 10,500ft

No time or space for a run today. Should manage something proper tomorrow.

Trek day 2

7M walk
Altitude 10,500ft

No time or space for a run today. Should manage something proper tomorrow.

Trek day 1 (and a speed session!)

13M; walk 7M; speed session 6M incl 3x6x100m and 3x1M
Altitude 9,500ft

This was the first day proper of the trek. Still at only moderate altitude, but there was nowhere flat to run at the campsite, so I had to give it some up the 1:4 slope I was presented with. Good for the quads I should think. Not sure what the local Sadhu thought I was up to.

10 miles before the (high) mountains

10M - hilly and flat

I squeezed in a 10 miler this morning before we head for the mountains. I headed up the Manali valley for 5 miles. It felt like a 'fast and slow' session because of the hills. The altitude here is only 2,000m (6,500ft) and doesn't add too much pain I've decided... we'll have to see how I go at higher altitudes.

Knee pretty good by now. But not perfect.

A speed session! With wrestlers.

6M - speed session incl 6x100m, 6x200m, 6x400m and 3x1M

This is the speed session I was intending to do last Friday. I've not tried it before. A new one from Ron. It's three separate batches of 6 sprint, with a 1 mile run in between them (and after the last). Each sprint is flat out. The miles get faster as the session builds.

I felt a bit lethargic at the beginning today (perhaps yesterday's mild GI upset, perhaps four days of inactivity, perhaps the altitude). But I got going pretty well and by the time the 100 sprints were done I felt pretty good. All the sprints were done up a slight hill and the mile intervals were done over undulating routes. The last one was supposed to be at 5m15s pace. I managed 5m40s. Probably not too bad given the altitude/slope.

The session was made more entertaining by the presence of a troop of Indian wrestlers out on a training session. They wanted to race me in the sprints, but were to chunky to be very fast. One of them was like a giant. They said he was going to the Commonwealth Games.

(Mild) Manali belly

Rest - we've arrived back at moderate altitude (2000m). Should be great for running. But I've got a mild bout of Manali (or more likely Delhi) belly. Hopefully it won't turn out to be too bad and I'll get back to it soon. Four days without running seems a long time.

Delhi - no run again

Rest - no run again today. But we're leaving Delhi tonight, so I should get back on track shortly. I did the same core strengthening exercises as yesterday.

Delhi - no run

Rest - I haven't worked out where I can run in central Delhi, so I had to skip a run today. Annoying. I did 40 minutes of Runner's World core strengthening exercises instead. The plank. That sort of thing. I'll hurt tomorrow.

An Indian cold

Rest - I have a cold. Probably won't turn into anything bad, but I'm being super-conservative. It's Friday the 13th after all.

Another 10 in the hills

10M - fast and slow at 5.30-8.00min/M

I took the same route as yesterday and aimed for the same alternating 1 mile fast - 1 mile slow effect. Pretty tricky with the hills. It felt more like 7 miles hard and 3 miles gentle, dictated by the hills. My overall pace was about 90 seconds faster than yesterday - 9 seconds a mile.

That dog didn't chase me today. In fact he looked quite placid. But the monkeys seemed vexed by my presence and I accidentally herded some cows for about half a mile.

I'm glad I headed out earlier today, it's monsooning now.

I can just about feel some tightness in my knee now, but it'll be fine by tomorrow morning's speed session back on 'Camel Back Road'... also written Camel Backroad. Haven't seen any camels. But the road is quite humpy.

10 hard Himalayan miles

10M - fast and slow at 5.35-8.00min/M

This was a killer. I'm still in Mussoorie, in the foothills of the Himalayas. It's lovely and cool, which makes running tolerable. But it's unsurprisingly a touch hilly. Some might say mountainous. Unlike yesterday, I had to go quite a way from the town centre on this, which unavoidably took in a lot of climb (and fall). The 2000m altitude may also be impacting, but I'm not sure how much.

Having said all that, this was a goodie! My times were up the spout, but I had plenty to get my legs into. And the scenery was spectacular in a cloud-shrouded misty green kind of way. Bonus: I only got chased by one ferocious dog.

Same again tomorrow.

A speed session in the clouds!

6M - speed session including 3x6x100m and 3x1M at 6.45, 5.45, 5.35min/M

I've escaped the heat of Delhi to an old British hill station called Mussoorie. A very colonial piece of behaviour, but well worth it for the temperature alone. It's at 2000m altitude, though I'm not sure how much impact that has on speed / fitness. Anyway, I managed a great session today on a quietish road recommended by the hotel manager and accompanied by some cute boys who were racing me on their bike.

My knee was fine, but I'm still trying to find ways of avoiding 2 runs in a day.

Just 6 on the treadmill

6M - recovery run at 6.00min/M

Just a sweaty 6 miles on the treadmill this morning. My muscles are a bit achy. Partly down to Friday's sprint session I think, those 100s were unfamiliar territory and left their mark. It might also be partly down to yesterday, despite the sedate pace early on. More importantly, my knee was fine. Need to work out how to do a speed session at 2000m elevation in Mussoorie tomorrow...

A half marathon in Delhi

15M - incl Gurgaon Town and Country Half Marathon in 87.45 (6.40min/M; 1st position)

What fun! I found this half marathon by Googling "Delhi running". It was a great fun to start my holiday. Arranged by a running-promotion organisation called Running and Living. Fun running is just taking off amongst the middle class here.

It kicked off at 5am to avoid the heat. Luckily the manager of my hotel was running, so he gave me and a couple of other guests a lift to it.

The field was a mixture of ages, with a couple of skinny kids leading off. One had a fantastic 118 118 headband. It was a fun run more than a race, so I stuck at a sedate 7.30ish pace with the rest of the front-runners for the first 8 miles (until I was confident I wouldn't get lost). I then upped my pace to 5.45ish until the finish. It was very humid and it was pretty unpleasant by the end.

The post-race milling around breakfast was probably the highlight. Partly cos the food was very welcome. But mainly because it was really interesting meeting the other runners.

You can just about spot me in the second row keeping a low profile.