Twelve around Westminster

12M general aerobic run at 6.20min/M

Just one today. I headed to Westminster along the river and took a spin around Bridcage Walk, The Mall, Whitehall and the like. I love running the end of the marathon. And it seemed like a fun idea to go see all the flags out after the wedding.

My upper quads / deep flexors, hamstrings and gluteals are a bit achy after yesterday's sprints. And it took me a bit of time to get comfortably into a rhythm. But by the end I was feeling nice and easy. Only one run today.

100m reps

11M - double; 100m rep session & recovery run
7M am incl 30x100m off 30s plus 5M at ~6.30min/M
4M pm recovery run at ~6.30min/M

I've not done short reps in a LONG time. I felt a bit ungainly at the beginning. But slowly I got a feel for good solid form. I guess that's half the point of these. I'm not sure they were exactly 100m - I just found a good flat stretch in the park that took about 16s to sprint. By the end I was finding I could knock them out fairly reliably in 14-15s. I took a 2min break at roughly half way. And when I was done, I ran 5 miles fairly gently around the park.

My legs have felt well exercised for the rest of the day. My core strength work probably contributed to that. I felt better after my late afternoon recovery run.

Recovery

11M - double; recovery run x2 & core strength exercises
5M am recovery run at ~6.30min/M
6M pm recovery run at ~6.30min/M
Core strength exercises (five cycles)

A light day today. I had planned a sprint session this evening, but got stuck on the wards. So I just ended up with a recovery day. Plus some exercises. I'm feeling good.

A steady day

15M double; recovery run and steady run
5M recovery run at ~8.20min/M
10M steady run at ~6.15min/M

A good, steady day today. The morning run was enjoyable recovery, with Yasmin. Sunny on the Embankment.

I am still just a bit achy from Monday's core strength work (rather than marathon hangover). But I feel pretty strong. My evening run was untimed, but was a half decent pace.

Hill reps

11M - double; speed session & recovery run
6M am speed session incl 18x400m (ish) @63-65s off 45s
5M pm recovery run at ~6.30min/M (with pack)

Couldn't get to the track today, so headed to the park for some hill sprints instead. My legs are back properly now. It was good to be back in my racers.

Looking back at my entry's after last year's marathon, I was about 10 days slower. And even then I was pretty ropey.

I ran the hill reps in a new variation today. Each one was 400m with the first 200m downhill before turning round and running the second 200m back up. I rested for 45s between reps and ran them in two blocks (10 reps followed by 8) with 3 mins rest between the blocks. My times held pretty steady through the 18.

By the end of the day my legs were generally a bit achy. Especially my glutes. I think it was my core strength exercises more than the sprints. But it didn't affect my evening run home.

Back to it!

10M general aerobic run at ~6.00min/M
Core strength exercises (5 cycles)

Today felt like my first day back in training. I was really excited heading out the door and ran faster than I had planned. But hey, my legs have been well rested. I zipped around my favourite Brockwell and Dulwich Park 10 mile loop before the sun was strong.

I also squeezed in some core strength work in front of Masterchef. Similar to before the marathon (20 bicep curls, 15 straight arm raises, 24 hops, 20 squats, 20 single leg toe touches, 20 sit ups and 15 plank single leg raises per cycle). Five cycles. Two rounds of Masterchef to go. Speed work tomorrow if I wake up in time.

Summary of week ending 24/04/2011

Mon 18/4 - Rest
Tue 19/4 - 1M recovery run at ~8.00min/M
Wed 20/4 - 2M recovery run at ~8.00min/M
Thu 21/4 - Rest
Fri 22/4 - Rest
Sat 23/4 - 5M recovery run at 8.00min/M
Sun 24/4 - 8M recovery run at 8.20min/M
TOTAL - 16M

Getting longer...

8M - recovery run at 8.20min/M

I'm edging the miles up now, and feeling more normal. Next week will include some 'sessions' I think. I'm hoping to focus on speed and train at lower mileage for the next couple of months. Some shorter races with the shorter sharper training programme I have planned for the next couple of months - some 10K races, perhaps a 10 miler and a half marathon I hope. Might throw in a 5K or two on the track if I can. I've got 'til July, when my build-up to the Amsterdam marathon will begin.

Today's run (with Yasmin again) felt great. Mosterton to Chedington plus a bit. It was a good temperature - mainly because it was still misty. Fantastic, rolling running country.

Five in the Dorset countryside

5M recovery run at 8.00min/M

The virus is going. And my calves are nearly back to normal. Yasmin and I made it out of our B&B for a pre-breakfast (hillyish) 5 mile tootle. I felt full of springiness, though still just a little bit stiff. Longer tomorrow. Still can't get the marathon out of my head.

Itching to run

Rest

Still a bit viral this morning. I'm so itching to run. Dying to squeeze out some speedy miles. I'll go for a gentle one with Yasmin tomorrow (in the Dorset countryside) hopefully.

A well timed virus

Rest

I've got a sore throat and a bit of a temperature. I've been well since Christmas, so I consider this a perfectly timed virus. Definitely a time to take it easy, so no run today and I'll wait until I'm fully over it. My legs are feeling pretty good by now, just the mildest of aches left in my calves. I'll be flying again by early next week once I've shaken the infection off.

Two miles!

2M recovery run at ~8.00min/M

Today felt a bit more like I was running. Not sure it looked more like running - my calves are still fairly tight.

One mile... with not too much discomfort

1M recovery run at ~8.00min/M

I'm less stiff today. My calves (soleuses) are still tight, but not too bad once I get walking. Stairs not too bad either. No niggles.

I walked to Brockwell Park to loosen up and then pootled a very slow mile. Seems like ages since I ran! The taper has left me champing at the bit.

But I'll take it easy for a couple of weeks. Then the plan is some speed work with lower mileage (maybe 70-80 miles per week) for a couple of months before knuckling down again to focus on Amsterdam in the Autumn.

I can walk up AND down stairs!

Rest

Yes, my legs are pretty effing stiff. But in a healthy way - not like last year when I had horrible knotted glutes and TFLs. It's mainly in my calves and quads. And I can walk up AND down stairs! Might think about a gentle run in a day or two.

I'm already itching to get back out there.

I had to do an outreach clinic in Chelmsford today. Downside: four hours in a car and seven hours of brain strain. Fringe benefit: I got to drive over two sections of the course (Limehouse and Rotherhithe) and relive the memories of yesterday with music blaring.

Summary of week ending 17/04/2011

Mon 11/4 - 10M gen aerobic at ~6.30min/M with pack
Tue 12/4 - 8M recovery run at 6.50min/M incl 2M at 5.20min/M
Wed 13/4 - 6M recovery run at ~6.45min/M with pack
Thu 14/4 - 5M recovery run at ~6.45min/M with pack
Fri 15/4 - 5M recovery run at ~7.00min/M
Sat 16/4 - Rest
Sun 17/4 - 27M incl London Marathon in 2.22.40 (5.27min/M)
TOTAL - 61M

A cracking performance in the London Marathon!

27M - incl London Marathon in 2.22.40 (33rd; 12th Brit; 5.27min/M)

I was pretty unsure of the wisdom of my all guns blazing approach to the race when I woke up this morning to be honest. But I reckon it turned out ok.

I slept pretty well and stuck with the tried and tested Yazoo chocolate milk, banana and coffee pre-race routine.

I decided not to hype myself up too much before the race... trying to save the adrenaline for later in the day. Though, to be honest, I was pissing myself anyway.

I wanted to hit 5.22min/M for the first half and went through bang on (70.22). The theoretical aim was to keep my pace steady or pick it up from there.

I felt strong at half way, and all the way to 30K. From there (about 17 miles actually), I was having to work a bit harder to keep the pace. Initially, I was not sure how hard to push. In my mind, I wanted to start hitting the miles hard from 20.

I was lucky to be running with another guy the whole way and we were talking to each other and encouraging each other, and enjoying the buzz of passing people together. When I was struggling at 17-20, I tucked in behind him and then fought just to stay within 10 or so metres of him.

From 20, I was really hurting, but managed to keep my form much better than last year. My quads and calves were killing. Whereas last year, bizarrely, it felt like I ran the last six miles mainly with my glutes.

James (the guy I ran the whole way with) and I alternated the lead and kept passing people and kept our pace even. In the end, we slipped to 5.31min/M at 30K but sustained it pretty even all the way to the end. He finished 5 or 10 seconds ahead of me after pulling away in the last 1K.

It was a different experience to last year. Last time, it felt like an out of body experience and felt pretty lonely. This year, running with James, it was a much more uplifting experience. I was pretty emotional by the end. I'm sure I wouldn't have come in so far under last year's time had he not been there.

Two things I need to figure out after this: firstly, how come I churn out marathon times so out of keeping with my performances over shorter distances? And secondly, how can I get faster.... 2.20 would be nice next time...

4000 down, 26.2 to go

Rest

Well. This is it then. It's a bit weird really. I've been waiting a year for this. I've run 4000 miles since the last one. I'm considerably faster over shorter distances. And I'm way better prepared than last time. What could possibly go wrong?!

Last year I took what felt like a high risk approach. I decided (and managed) to run the first half in close to my half marathon PB (74.5 mins), arguing that I was improving rapidly and the first half of the course is pretty fast. It paid off pretty well and, while I slowed a bit in the second half, I hung on and ran it only 3 minutes slower than my first.

I'm going to go aggressive again this year. There are some similar arguments - my half marathon best was run at the end of a 110 mile week which also included skiing and a 12 miler and a long day's travel the day before. And the importance of the marathon is a big psychological factor for me. I'm so up for it... particularly the real race, from 20.

So we'll see what happens out there. I'll be happy so long as I give every last drop.

And my last five before the marathon

5M recovery run at ~7.00min/M

A gentle five around the park all wrapped up in leggings and long sleeves this morning before I got back to the carbo loading. It's my last run before the race - I'm taking tomorrow off completely.

The carbo loading starts here

5M recovery run at ~6.45min/M with pack

The carbo load has landed. Three days. 600g carbohydrate a day. That's the plan. I suspect day 1 is the best. Novelty. And my longstanding predilection for pretzels and other bread-related items. And glazed muffins. Last year, by the end of day 3, I was feeling pretty hacked off with starch. And fairly muzzy headed. I'll enjoy it while it lasts. I'm hoping I can persuade Franco Manca pizzeria to give me one of their pizza bases untopped for general nibbling purposes.

Oh. The run was good. Legs getting springy. Eyed up mile 25 on the Embankment.

Just six

6M recovery run at 6.45min/M with pack

Just a gentle six to work today. Off to pick up my number this evening. Feeling great. Haven't been this fresh in a year, and still another 4 days til race day!

Dress rehearsal - with a touch of race pace

8M recovery run at 6.50min/M with 2M at 5.20min/M

I headed to Battersea Park this morning for a dress rehearsal. Totally unnecessary I realise, given that I've raced five times in the last couple of months in my race day kit. But I did the same last year and found it useful. I pootled along at just under 7 min miles and put in 2 miles at race pace in the middle. Felt good.

Ten and a trip to the course

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

I visited the second half of the course today.

I took the tube to Bermondsey, walked to Tower Bridge and then ran the loop from 12.5 to 22.5 miles - out to the Isle of Dogs, through Canary Wharf, Poplar and then back to Tower Bridge. I then cycled the last bit of the route on a Boris bike.

I ran with my headphones and pre-race psyche up soundtrack and had trouble keeping myself slow. It was good to remind myself of the twists and turns and, more importantly, little ups and downs. It was also good to visualise the race. And the discomfort.

Summary of week ending 10/04/2011

Mon 4/4 - Rest
Tue 5/4 - Rest
Wed 6/4 - 19M double; 5M recovery & 14M med-long run at 6.15-5.55-5.30min/M
Thu 7/4 - 13M double; 5M recovery & 8M hill rep session incl 30x400m off 45s
Fri 8/4 - 10M double; 2x5M recovery runs
Sat 9/4 - 8M incl 5.4M relay race at 5.14min/M
Sun 10/4 - 10M general aerobic run
TOTAL - 60M

A steady Sunday

10M steady run at ~6.30min/M

Just a steady day as my taper kicks in in earnest. A spin around Brockwell and Dulwich Parks. I felt pretty good after yesterday's race, and could have contemplated a long run for sure. I'll be itching to go by Sunday.

I've managed to keep my weight up despite all those miles - I weighed in at 59.8kg this morning, which I reckon is probably not a bad racing weight. I've been between 60 and 62kg the last year. The scales reckon I have 7.9% body fat. Will have to look back to see how that compares.

A great sharpener at the National Road Relay

8M incl 5.4M road relay (28m18s; 5.14min/M)

I feel the speed is coming. I had a great day at the National Road Relay. Despite two fairly hard sessions on Wednesday and Thursday, I hit a good speed today. I kept it fairly controlled the first half of my leg and managed to keep my tempo pretty even as a result. I had a runner ahead and gallons of the trademark Highgate support (complete with loudhailer and siren) to help me on my way. And we managed an impressive 14th position (our best for some years). Fantastic!

I have a week to suck in the benefits of the weeks of training behind me, fill my legs and liver with glycogen and prepare mentally... can't wait. I've got three days off (Monday, Tuesday and Friday) to help me on my way.

Recovery

10M - double; recovery runs x2
5M am recovery run at 8.30min/M with pack
5M pm recovery run at 6.45min/M with pack

Just a couple of gentle recovery runs today. Legs feeling fresh by the evening. Relay tomorrow. Chance for a real blast.

Hill reps - faster!

13M - double; recovery run & hill rep session
5M am recovery run at ~6.45min/M with pack
8M pm hill rep session incl 30x400m off 45s (alternating up and down)

Another good day... topped off by a well deserved soak in the bath. I felt pretty spent before my rep session... my last one before the marathon given that I'm racing in the National Road Relay on Saturday.

But, despite my legs' complaints, I found I was considerably faster than last week. Despite having put in a fairly good 'medium long' session yesterday. I ran the session exactly as last week and hit 68-70s on all the uphill legs (compared to 71-73s last time). And my downhills were 55-58s. Also faster. Feels like things are coming together well...

The leg is good. So is the rest of me. A gentle day tomorrow ready for the relay.

My leg is back on track!

19M - double; recovery & medium long runs
5M am recovery run at ~7.40min/M
14M crescendo medium long run at 6.15min/M (1st 1/3), 5.55 (2nd) & 5.30 (3rd)

My adductor is back to its normal, relaxed self after some tlc (massage, baths, ice and rest). I'm really chuffed. Yasmin and I had a nice gentle run in to work this morning - followed by breakfast at the Fleet River Bakery (very nice). No reaction from the adductor there, so I pressed on with my last 'medium long' run this evening. Y took my bag home, so I could run without it. My legs felt almost anxious - a combination of rest and beginning to get hyped for the marathon I think. But they felt fine and the adductor was totally pain free. I hit my planned splits or a little faster. It was great to run in the warm sun along the river. And a real relief that my thigh wasn't a real issue. Time to refuel now.

More rest!

Another rest day. Still a bit of tightness in my adductor, but improved. I should be good to return to THE PROGRAMME tomorrow.

Well earned rest - the taper is here!

I rested today after a really good week. And a good few weeks in fact. It's two weeks to the marathon, so the taper starts in earnest.

I also have some tightness in my right adductor / hamstring since yesterday's race. I went to see Gavin at Backs and Beyond for a bit of work on it. And added a bath followed by ice for good measure. I felt good after all that but am also planning to rest tomorrow - nothing to be gained now from risk taking (until race day itself).

Summary of week ending 03/04/2011

Mon 28/3 - 15M double; 5M recovery & 10M gen aerobic runs & exercises
Tue 29/3 - 15M double; 5M recovery & 10M long rep session (2x2M & 1x1M)
Wed 30/3 - 18M long run at 6.15 (0-6), 5.50 (6-12) & 5.30 (12-18)
Thu 31/3 - 15M double; 5M recovery & 10M gen aerobic (6.15min/M) runs
Fri 1/4 - 14M double; 5M recovery & 9M hill rep session (30x400m up/down)
Sat 2/4 - 8M recovery run at 7.15min/M
Sun 3/4 - 7M incl 10K race in 32.38
TOTAL - 92M

A 10K race

7M incl Regent's Park 10K race in 32m38s (1st place; 5.15min/M)

I had a good blast this morning around the Regents Park 10K. A bit of a race - I managed to get free at about 10K. And a bit of steeplechase - I had to vault an errant dog. I didn't feel the freshest after last week's heavy schedule, so wasn't too unchuffed with the time. I'm going to start tapering properly now.

2 weeks to go... I just hope the twinge I've had in my hamstring since my vault of the dog doesn't turn into anything.

Eight gentle miles in the parks

8M - recovery run at 7.15min/M

Just eight gentle ones today, mainly on the grass in Brockwell and Dulwich Parks to give my legs a rest from the pounding. They can feel yesterday's reps. No niggles, just tiredness. I'm planning a 10K race tomorrow to get a bit more tempo in me.

Hill reps - to improve my speed and form

14M - double; recovery run & hill rep session
5M am recovery run at ~7.00min/M (with pack)
9M pm hill rep session incl 30x400m reps off 45s (alternating up and down)

This evening's run was a hill rep session. It should help with my running form as well as my speed.

I used the Brockwell Park hill, which has a decent gradient, and alternated reps up and down with a 45 second recovery at the top or bottom (wherever I finished the previous rep). I ran 30 reps (15 up and 15 down) in two sets of 15 with 5 mins rest between them. As usual, the rest was almost the worst bit and made my 16th and 17th reps my slowest... which always happens after a rest. My heart rate probably drops or the blood vessels to my muscles constrict during the rest. Or something.

I'm used to uphill reps, which are pretty killing, but the familiarity makes them easier to pace and manage. I hit them pretty even times: 71-73s.

The downhill reps are new. They're meant to help me extend my stride. I could feel them improving during the session. By the end, they had dropped from 58-59s to 55-56s per rep. I was much further forward and aggressive in my strides, landing on my mid- or forefoot and pushing off harder - rather than my natural/initial tendency, which is to lean back heel strike.

My week is going well.