Easy and some exercises

13M double; recovery run x2 & core strength exercises
7M am recovery run at ~6.45min/M
6M pm recovery run at ~6.45min/M
Core strength exercises (four cycles)

Busy day at work left me a bit mentally shot for the evening. So I'm going to run my session tomorrow morning. Instead, I ran gently to meet Ron, select some kit from the club's fetching new range. And then did some core strength work in front of the news before bed.

Steady and some strides

19M double; recovery run & steady run with strides
7M am recovery run at ~6.45min/M
12M pm steady run at ~6.15min/M including 12x100m strides

My legs are pleasingly slightly achy after yesterday's session, but not enough to slow me down. I kept the pace steady on my evening run and included 12 sets of strides. A useful run, without it being too tiring - that's the plan at least.

Back running well - 10x1K

18M double; recovery run & K rep session
7M am recovery run
11M pm incl 10x1K off 60s jog

I've not been running well since my less than brilliant tempo run last Thursday. But I felt back to full strength and full speed today. I don't know if it was a bug or just my stomach telling me it didn't like me running so hard. I've had very similar blips a few times over the last couple of years - gripey stomach and rubbish running but no nausea.

Anyway, my session this evening felt really good. It was a late one down by the river again, running K reps off a minute's jog. I felt like I was moving really well. Looking on mapmyrun, I think it was just over a K, which means I was running at around 3min/K speed on my better ones (they came out at 3.04-3.09 for 1.04K).

Easy

14M double; recovery runs x2
7M am recovery run
7M pm recovery run

Just two easy ones today. Hopefully the legs will get back on track soon.

Summary of week ending 27/01/2013

21/01 - 14M double; 7M recovery runs x2
22/01 - 20M double; 7M recovery & 13M incl 6x2K off 60s jog
23/01 - 14M double; 7M recovery runs x2
24/01 - 23M double; 7M recov & 16M incl 13M tempo at 5.32min/M
25/01 - 7M am recovery run
26/01 - 10M pm steady run
27/01 - 19M am steady long run at ~6.20min/M
TOTAL - 107M

A rubbish long run

19M am long run at ~6.20min/M

I felt better initially today, but it was a false down and I didn't have much in my legs still. I think it might be a bit of a stomach bug that I had a couple of days ago. It has gone (or nearly gone) now, but has left me a bit washed out.

As a result, I ran easily on today's long run. I was feeling tired from mile seven or so, but didn't get much worse.

Steady

10M pm steady run at ~6.15min/M

I feel more energised today, but I'm still not sure where I am at. I'll see tomorrow morning when I do my long run...

Easy - being cautious

7M am recovery run

After feeling so rubbish yesterday, I'm giving myself a bit of breather. So I ran seven this morning and will take a break until tomorrow evening.

Medium-long tempo in the cold

23M double; recovery run & medium-long tempo run
7M am recovery run at ~6.30min/M
16M pm incl 13M tempo miles 2-11 at 5.32min/M

I felt less good today then recently. By which I guess I just mean that I ran slower despite pushing hard.

I ran the first mile of my evening run at about 6min mile pace and then settled into a fairly comfortable cruise at around 5.30min pace along the river from work to Battersea. Recently, I would have expected to have been able to pick that up a bit in the latter half of the run, but today for some reason it was all I could do to keep the pace steady. The final mile of the tempo segment was up hill and interrupted by road crossings etc, so I didn't time it - just ran hard.

I'm not sure why I wasn't quite there today. I guess I have had a hard few days: hard runs and teo lots of core work which always leaves me heavy legged. We've also had a good deal on at home and not the most sleep. Plus I had a good portion of cake mid-afternoon and probably the biggest factor in my harder going in the second half was abdominal pain from gripy guts.

Anyway, I put in a good effort and a decent chunk of miles, so I should be happy!

Easy (and some more exercises)

14M double; recovery run x2 & core strength exercises
7M am recovery run at ~7.00min/M
7M pm recovery run at ~6.30min/M
Core strength exercises (four cycles)

Just an easy day today plus the same exercises as Monday.

2K reps on the snowless Embankment

20M double; recovery run & 2K rep session
7M am recovery run at ~7.00min/M
13M pm incl 6x2K off 60s jog

This evening's session felt like a real cracker - I think I've hit a good little patch. The Embankment was completely ice free, so I could really let rip. Good stuff.

... two hours later: I am semi-comatose on the sofa. Unable to move. It definitely was a good one.

Easy in the snow in Essex and London

14M double; recovery run x2 & core strength exercises
7M am recovery run at ~7.00min/M
7M pm recovery run at ~7.00min/M
Core strength exercises (four cycles)

I had clinic in Chelmsford today so, having negotiated my morning rally driving challenge, I went for a nice jaunt through some picturesque snowy Essex villages. My evening run was around the perimeter of the Heath.

My legs are tired after yesterday, a little bit achy (in my lower calves), but I think they'll be back to normal tomorrow... That is unless my core strength stuff leaves me sore: I changed my uncle a bit this time (and will probably stick with it). I upped the weight I use for the single leg squats to 2x6kg from 2x4kg. And I changed my sit ups to crunches (oof). I also omitted the shoulder exercises - not sure they're very useful. But i left in the side and front plank. Four cycles (with a bit of fanning around) took over an hour, so I stopped there. It all felt pretty hard.

Summary of week ending 20/01/2013

Mon 14/1 - 8M recovery run
Tue 15/1 - 11M incl 12x1K off 60s
Wed 16/1 - 14M steady incl 20x100m strides
Thu 17/1 - Rest
Fri 18/1 - 16M incl 13M tempo at 5.45-5.15min/M
Sat 19/1 - 12M steady
Sun 20/1 - 21M crescendo long run at 6.15-5.45-5.20
TOTAL - 82M

Another good long run (mostly before the snow)

21M am long run at 6.15 (0-6M), 5.45 (7-13), 5.20 (13-17) & 5.20 effort uphill (17-21)

I got up early today for my long run so that I could fit in everything else I needed to in the day. It was a lucky decision in terms of the weather as I managed to run half of it without snow and during the second half, the snow was still light/shallow enough to keep a good speed up.

It was pretty cold and the fast half was still a bit hampered by the snow, so I was pleased with how easy the different paces (6.15, then 5.45 and then 5.20) felt. The 5.20, in particular, was pleasing because the snow was getting going by then and I held it fairly comfortably for 3.5 miles until I turned up the hill from the river and onto icy roads home.

I think I was helped partly by the lower mileage I have run this week (even if the runs I did were relatively long and hard).

Steady

12M am steady

We're back in Blighty and it's less conducive to running here. Today, I stuck withy the week's holiday-themed one run a day pattern. It was a steady twelve around and through the Heath (in my trail shoes, which are perfect for the snow).

Nice and white on the Heath.

Medium-long tempo in the Tuileries Gardens!

16M am incl 13M tempo at ~5.45-5.15min/M

Our last day in Paris and I headed back to the Tuileries Gardens in front of the Louvre  at the end of the Champs Élysées, for another session. This time I ran a 'medium-long' (by which I mean about 13 miles today) tempo run.

I ran laps of the route I used for my reps on Tuesday, which measure about 1.3K. Sixteen is what I did, keeping an eye on my splits and managing to slowly crank up the pace from 4m45-50s a lap for the first half, to more like 4m30s for the beginning of the second half and finally down to 4m25s for the last quarter (which was all I could manage - despite trying to find a little bit extra in my last one).

I guess that means I ran it hard enough and should be pleased, but it's always hard to know when running without a proper way of guaging pace.

Steady, with some strides

14M am steady run incl 20x100m strides

I kept it fairly steady again today, although longer than often on a Wednesday because I'm running just once a day here.

I included some strides too (mainly towards the end of the run).

Summary of week ending 13/01/2013

Mon 7/1 - 14M double; 7M recovery runs x2
Tue 8/1 - 17M double; 7M recovery & 10M steady run
Wed 9/1 - 18M double; 11M incl 8x1.3K up/downhill reps & 7M recovery
Thu 10/1 - 16M double; 7M recov & 9M incl 12x200m off 40s jog
Fri 11/1 - Rest
Sat 12/1 - 9M incl 8K Met League x-country (31m35s)
Sun 13/1 - 27M long run at ~6.10min/M
TOTAL - 101M

K reps on the Champs Élysées!

11M am incl 12x1K off 60s jog

We're in Paris for the week, so I wasn't sure how easy it'd be to get in any proper running. It turns out Louis XIV knew what he was doing when he built the Champs Élysées and especially the nice (Tuileries) gardens at the Louvre end of it. I don't think I know a place better suited to long reps! A solid surface (but not Tarmac), street lighting, no traffic, not even any cyclists, a few runners to reassure me I was supposed to be there, and plenty of Fench history surrounding it (ideal for ignoring while pelting along).

I ran twelve K reps (measured by my watch, not a Garmin) off a minute jog. The loop I ran meant I turned a gradual 180 degrees once every loop  and could therefore get a really good rhythm going. I was pleased with them.

Now for some sightseeing. And croissant.

Recovery

8M am recovery run at ~7.00min/M

I took it pretty easy this morning after the last two days' efforts. Just a gentle one up Swains Lane and then back trough the Heath.... which was stunning in the snow.

Summary of week ending 13/01/2013

07/01 - 14M double; 7M recovery runs x2
08/01 - 17M double; 7M recovery & 10M steady run
09/01 - 18M double; 11M incl 8x1.3K up/down hills & 7M recovery run
10/01 - 16M double; 7M recov & 8M incl 12x200m off 40s jog
11/01 - Rest
12/01 - 9M incl 8K Met League x-country race
13/01 - 27M long run at ~6.15min/M
TOTAL - 101M

A marathon before breakfast!

27M am long run at 6.10min/M

After yesterday's race, I wanted to run long but not too fast for my Sunday run - to get my legs used to running low on fuel but without risking injury by pushing too hard the day after a race. As it turned out, I was really full of running. I've had this a few times after hard races (including a pretty solid 25 miler the day after last year's Southern Champs).

I bounded along the whole way without really knowing it. I ran without a watch, so it was only when I passed Big Ben and again when I got home that I realised that I was going as fast as I was (I averaged a bit under 6.10 pace).

The route was along the canal to Limehouse, then the London Marathon route from Narrow Street, around the Isle of Dogs and all the way back to the finish line (including the Blackfriars Tunnel - it was early on a Sunday so not too hairy and I've only ever been there on race day so I thought it'd be good to see) and then back home through Green Park, Hyde Park and Regent's Park.

I didn't tire much at all, though without a watch/Garmin, I don't have an idea of my splits. My hamstrings were a little tighter at the end, but less than often on a shorter long run.

And that wasn't down to a clever fuelling strategy - I ran it off half a bottle of Lucozade and a cappuchino before leaving the house. Nothing en route. But then it was freekin chilly, so I wasn't losing much fluid as sweat.

What I've learnt fromm last two Sunday runs is that I have not lost my endurance through the shorter stuff I've been focussing on in training these last six months.  A bit surprising. But pleasing. I'm not sure what it means for my marathon training through. There's no changing the fact that running fast and hard regularly is the key.

Another good cross-country race

9M pm incl 8K Met League x-country race (31.35; 19th; 6th Highgate)

I was pleased with today's race again and I've decided I am going to stop using the excuse that I am rubbish at cross-country.

I think this was an improvement on my last two cross-countries. And I had been pleased with each of those. I felt fairly full of running from the outset but kept a lid on my enthusiasm and measured my effort fairly well. I gained places during the first lap and a half and then maintained it. Downhills were still my best part of the course, but I was pleased not to leave much ground on the (gentle) ups.

It was a great team performance too - 12 of us finished in the top 38. The B team are top of their league too. And the women won their race too. A great day out in the mud.

Rest

No running - Met League tomorrow plus the little legs deserve a rest after two hard weeks.

Legs back in shape for some sharpening 200s

16M double; recovery run & 200m rep session
7M am recovery run
9M pm incl 12x200m off 40s jog

My legs were still feeling pretty rubbish this morning, so I wasn't excited about my planned little evening sharpener session. But a day in the clinic and on the ward seemed to heal me and I was feeling positively full of beans by the evening. I was meeting Emily in Kensington to open a bank account, so I squeezed in the semi-session Ron had suggested in Hyde Park on my way to meet her.

It was twelve 200m reps. I was hoping to find a hill, but had to settle for a flat, adequately lit section. I was a bit anxious that my bag might get nicked or pissed upon by a passing dog in its not so safe position hidden at the base of a tree. I don't think either happened.

My legs seemed up for the session. Much better than yesterday's hills.

Hill reps a bit sluggishly

18M double; hill rep session & recovery run
11M am incl 8x1.3K up/down Parliament Hill reps
7M pm recovery run at ~7.00min/M

I wasn't very impressed with my session this morning. It was slower than usual (reps ranged from 5.04-5.11 with it taking me 3.03-3.09 to the top of Parliament Hill from the Lido) and I don't think it was that much more muddy and slippy than previously. I wondered initially if I wasn't giving it enough effort, but I started to fade and the last rep was my slowest, despite my best efforts. My legs felt sore all day.

Steady

17M double; recovery & steady runs
7M am recovery run at ~7.00min/M
10M pm steady run at ~6.15min/M

No time for an evening session before meeting Ron for a Nando's in Canary Wharf, so I stuck with a steady 10 miles around Westminster then along the river out East. I'll run a hill session in the Heath first thing tomorrow.

Recovery

14M double; recovery runs x2
7M am recovery run at ~7.00min/M
7M pm recovery run at ~6.45min/M

I was tired but in a good running mood today. My calves (soleuses) were a bit tight, so I wore my long socks. My quads were also a bit battered. But nothing more than I'd expect after yesterday's exertions. And I'll be back to near normal tomorrow.

Summary of week ending 06/01/2013

Mon 31/12 - 14M double; 7M recovery runs x2
Tue 01/01 - 13M steady run at 6.30-6.00min/M
Wed 02/01 - 18M double; 7M recov & 11M incl 10x1K off 60s jog
Thu 03/01 - 14M double; 7M recovery runs x2 & core strength excercises
Fri 04/01 - 21M double; 7M recov & 14M incl 12M tempo at 5.35-5.25
Sat 05/01 - 6M recovery run
Sun 06/01 - 21M long run at 6.12 (0-6); 5.45 (6-13); 5.29 (13-20); 1M warm down
TOTAL - 107M

A solid start to long run season

21M pm crescendo long run at 6.12min/M (0-6M); 5.45 (6-13); 5.29 (14-20)

We got back from Oxford pretty late late last night and I my legs felt like rubbish when I got up, so I was anxious about this run... my first proper long run of the season. I had a proper breakfast and then ran it in the early afternoon. I've decided that I need to run these properly on flat roads to get a consistent measure of where I am.

This was easier when we were in South London - there were good hill-less routes home from the river. Looking back at my blog at last year's marathon build-up, I think I only managed one low altitude, flat long run. The rest were in Bekoji, Addis, or finished up hill back to Dartmouth Park.

Today's route worked well and I might stick with it or something pretty similar over the coming months. I ran gently down to the canal at Regent's Park via Primrose Hill, across east to St Panras Way and then straight down to the river (about 6 miles). Then I headed West along the river to Battersea Park (crossing the river to the South bank at Westminster, back North at Vauxhall and back over again at Chelsea Bridge) and ran a lap and three quarters of the park. I then turned back and retraced my steps, including the extra loop of the park to finish my run proper at Embankment tube. It meant that the 2nd and 3rd thirds of the run were on the flat and without much in the way of obstacles.

I ran the 2nd third fairly comfortably at 5.45min/M pace and didn't feel much in the way of tiredness when I turned to start my final, hard, third. I decided not to go crazy as it's my first faster long one. I aimed for 5.30min/M pace and achieved that without feeling like I was on the edge (though I was having to push and I was feeling it).

All in all, this week has been a satisfying start to marathon training. Friday's run was also good. And today's route even worked well in terms of warm down. I jogged up through Trafalgar Square to Leicester Square tube, picking up a Yazoo and a cereal bar to consume on the way home. I then jogged again back from Kentish Town tube to home. My legs seem to have stayed looser than they often do when I run to the door and stretch at home.

Just six. Slowly

6M pm recovery run

I was tired again today. But all that was needed was a nice gentle one. I combined it with a bit of shopping (for Lebanese lunch goodies).

'Medium-long' tempo

21M double; recovery run & medium-long tempo
7M am recovery run at ~7.00min/M
14M pm medium-long tempo: 1M warm-up 12M tempo (average 5.30) 1M warm-down

My glutes and quads felt pretty rubbish today after last nights core strength work and my morning run was a bit of an effort. I wasn't very sure about my evening session as I waddled around work, but it turned out pretty well I think.

I warmed up as I ran down to the river (a mile) before activating the Garmin and heading West to Battersea and around the park. I ran the 6 miles out at 5.35min/M, fairly under control and not having to push much to achieve it. When I turned back, I hit 5.20 and held that until I had to dodge around a police diversion with various obstructions in Pimlico/Vauxhall Bridge. I got back to 5.20min/M for the last couple of miles, though it had  the average for the way back ended up at 5.25min/M.

I was pretty pleased with how it felt. I was working on the way back, but still felt in a good controlled rhythm. Just the sort of session that's good for marathon preparation...

Recovery and some core strength exercises

14M double; recovery runs x2 & core strength exercises
7M am recovery run at ~7.0min/M
7M pm recovery run at ~7.00min/M
Core strength exercises (5 cycles)

I was pretty washed out today, so my runs were both properly easy. It was a bit of a victory to find the energy from some core strength work at the end of the day. I need to make sure I do this regularly. Twice a week. I've been lax since last summer's injury.

K reps by the river (on sluggish legs)

18M double; recovery run & K rep session
7M am recovery run at ~6.45min/M
11M pm incl 10x1K off 60s jog

Not my best session to start the new year. My legs are still a bit deadened after Sunday's race and I just didn't feel like I had that much speed in me today. Hard to judge really though as I was running on my stopwatch rather than my Garmin. Anyway, it was still a session and probably wasn't that bad.

Thirteen, steady

13M am steady run at ~6.30-6.00min/M

I had a great, cruising kind of speed run around the Heath and then along the canal in the sunshine this morning. Before refuelling on the last of the Christmas cake. And Ottolenghi lamb. Yum.

My legs getting back into shape after Sunday's race. I'll be ready for tomorrow's session when it comes.