Saturday Tempo

With too much excitement on Friday my tempo run had to be postponed to early Saturday. the alarm went off at 0630 and I kicked off with a strong coffee. The weather looked ok, it had rained in the night but the forecast was for it to clear up. That looked spot on so I set off with no rain gear.

My warm-up over to the Nicky line was uneventful, nobody around, no cars, postmen or dog walkers. As I neared the Nicky Line the drizzle started, woops, they knew something I didn't.

Anyway, down onto the Nicky Line for 24 minutes running at just below Lactate Threshold. This is the HR I'll run the Grand Union Canal Half Marathon at, well most of it at least. The run along the path was ok as the trees provided reasonable shelter but as I came off the path and headed for the park it was full on. Oh dear. The path was slippy and the rain wasn't providing any relief.

The run was ok, the legs have a few aches and need some rest. Left achilies and right knee in particular are feeling tight and slightly swollen.

Pace was just over 7min miles, not great but a good marker for next week. My target at the beginning of the year was to complete a half in under 99 minutes, I should beat 95 but how close to 90 is the dilemma. I'll figure out a pace strategy by next week.

St Albans Bike and Easy Five

Another nice day and excuse to get on the road bike, this time to renew the parking permit in St Albans. So at lunchtime it was a quick trip over and back, 13 miles, easy, just getting the legs spinning. Focus was good high cadence and light feet on the pedals.

The evening brought the opportunity for an easy run, five miles over by the Oval, Roundwood Park and then along to Crabtree lane. It's a nice route with a few hills along the way.

Both the spin and run were predominantly z1 efforts and were followed by a good stretch and core exercises.

With the Grand Union Canal Half Marathon on November 8th my last event of 2009 my attention is turning to 2010. So far I have Etape Caledonia in May but would love an early year Marathon to complement that. Those events would give me the base for a summer Half-Ironman. After that the Herts10k would be a welcome respite.

Luton Bike and Evening Reps

It was a very active day. Started with a 12 mile round trip on the mountain bike over to Luton to register the wee man. Louis will have to live with it now. Mental place Luton, full of nutters.

After that it was down to the allotment to clear the remnants of a good summer. Harpenden allotments are a much more civil experience!

The evening was 10x400m at 1-mile pace with a 60sec recovery. It was fairly easy with only the 400 up the length of Crabtree Lane causing serious pain. Average pace over the set was 5.54.

The streets were remarkably quiet. I expected a few out as the weather is mild and dry.

Easy run tomorrow.

Easing into the week

With the Grand Union Canal Half Marathon on 8th November getting uncomfortably close I'm starting to think it's taper time.

I really needed the rest day yesterday. Runs in Sherwood Forest took a bigger toll than the usual ones around Harpenden, then the Sunday long run was as long as I'd gone in nearly 4 months.

Tonight I was determined to start the week with an easy zone 1 workout. I headed out on the Southdown loop taking it very easy but concentrating on form, lightness and cadence. It went well and I only strayed into zone 2 on the hill up Crabtree Lane.

At home it was major stretching and core session. Nice start to the week, tomorrow is reps and a cycle to Luton to register Louis.

Six is the new seven

So clock change offered an extra hour in bed but given the new obsession with distance I decided to get up at the usual time and head out at 06.03.

Niall and Paul had done a new route on Saturday which sounded very good and challenging, so Niall sent me the Garmin file and gave me the basic instructions on how to set it up and hopefully follow the route.

All worked well as I loaded the file onto my Garmin, I took a look at the route on his mapped run, read the blog for clues, noting a right turn of importance, popping out near Wheathamstead and a run through a ploughed field.

I set off in the dark and the first leg to Woolams Playing Fields was fine. The run parallel to the fields on the bridleway gave me my first "off route" ping by the Garmin. I got back on and was ok all the way to Sandridge.

After Sandridge I took every possible right turn, occasionally thinking that it had to be wrong, but no bleeps. Eventually it did start to go bleep as I lost faith and took a few straight routes but had to turn round and head right. I was certain I'd hit Jersey Farm. Eventually I popped out next to Wheathampstead.

From there the route took a few off road diversions, each one heralding the dreaded bleep meaning I had to retrace my steps and find the right path. After the jaunt up to the ploughed field I was on familiar ground. The Lea Valley walk is where I do my reps and a section well trodden over the years.

The route took me passed Niall and Paul's houses, both remarkably quiet, and home to Shakespeare Road. 13.26miles in 1.55 meant an 8.45 average and home just before 8am. Time to make breakfast and finalise my sunday school talk.

The route was superb, quiet, scenic, hilly in parts, paths, roads, fields. If I need to extend that run I'd add a Beeson End Lane loop, that'd get it up near 18 and up the effort required.

Must admit that the Garmin is fantastic too. That was new functionality for me and for it to get me round a course I'd never seen was brilliant.

Friday Tempo and Saturday Cotton Top

A tempo run in Sherwood Forest was tough. 24 mins in Z4 resulted in 3.27miles, a little shorter than normal but it was a tougher terrain.

Saturday afternoon I managed a 5 mile loop out to Cooters End Lane. The focus was form and cadence, as well as keeping in Z2 for the duration. There were a few walkers and cyclists on the path but overall it was a quiet relaxing easy run.

Tomorrow I'm hoping to complete a 12-14 mile run before 0830. We'll see.

Cross Country Running

I managed a 4 mile run through the paths of Sherwood Forest. Really enjoyed it and it reminded me of my school day cross country runs.

Thought Niall would have enjoyed it, as his cross country runs would have been similar, and of course there were lots of low haning branches to crawl under too.

4 miles at 8.46 pace with a 149 average HR was perfect.

Robin Hood, Robing Hood

Half term and we're in Center Parcs up in Sherwood Forest.

Tuesday I managed an easy 4 miles round the site and discovered quite a few activities not marked well on the map.

Wednesday has seen 6x800m reps through the undulating forest paths. Very tough they proved to be but amazingly my pace was as good as at home running on the flat. Feel tired now though.

Easy run tomorrow and a tempo on Friday will finish the time here nicely.

Going Commando

No talk of southern softies today, the temperature was 5c and it felt very cold. We were 6 heading off for a short 13 miles or a longer 20 if you were hard enough. The usual 5 were supplemented byJohn from Aro Runners and Herts10k start-line fame.


We headed for St Albans with Niall filling us in on his Art of Running workshop and the various tips and drills he'd been given. It sounded good and Niall's tactic of chatting kept the pace at an honest 7.45-8.15min/miles.

By the time we reached Childwickbury the A-team had pulled away, then John complained about his shin splints and turned for home. Paul, Niall and I took the low road while the A-team took the high road down to Batchwood Drive. We were very comfortable round the lake at Westminster Lodge and had completed 6 miles in roughly 48 mins. We passed a few of the old Kings pitches where I talked the lads through a few goals and league titles.

The way home was a new route through the Gorhambury estate. Very tranquil it was too as it took us along parallel with the A5. We crossed it and headed into the Childwickbury estate and onto Beeson End Lane. This part of the run I'd done a few times but was surprised when Paul and Niall showed me part of the path I'd previoulsy missed.

Niall then headed for another path which seemed to involve crawling on all fours under a low hanging tree, Paul and I decided to trot round the tree and not to be in Niall's commandos. Hilarity ensued, for once not at my expense, as Niall tried to get the wee sticky balls off his leggings.

I had to duck out of the last leg which was up to the Nicky Line and home, instead taking on Beeson End Lane. It wasn't too bad and I kept the HR in Z4 for it. As I neared home Crabtree Lane seemed harder.

The good news was I made it home before the kids were up for breakfast, so I'll be allowed out next week! The run was 12 miles at 8.07 pace and I can't believe I'm saying this, but, it was easy (z2 and 3 on all but the last hills). I'll force a rest day tomorrow and then pick it up again on Tuesday.

Saturday Spin with Dave

Dave was up for the Bison Hill loop and keen to nail it before the winter set in. We met up at West Common, still slightly dark and cold but we were on time and off to Redbourn.

Over to Redbourn and Gaddesdon Row was uneventful. We thenhad a nice downhill prior to the climb to Potten End. From there we went through Ashridge Forest and were fortunate to see 6-7 deer including 2 stags.

From the forest the plan was to draft down towards Bison Hil. I was to lead and hold 27-28mph. I'm not sure how long Dave was on my tail but at the bottom I was on my own.

Bison Hill was a few miles further on. I hit it hard and felt the effort in my legs and lungs. Dave nailed it and came out with a classic "is that it?" comment. Legend.

We then drafted our way to Markyate, comfortable at 24-25mph.

The final hill was the climb to Slip End. Again it was tough and into a slight wind which meant the downhill was only a 34mph.

We reached Harpenden by 0915 and Dave then had to get back to Hatfield, top effort.

Friday Tempo in the Park

Managed to get away at lunchtime for a swift tempo run. After a warm up it was 24mins @ z4.

The run was along the Nicky Line and then up to the park via the path by the woods. I started off in z3 and struggled to get the heart up but once it got there it was tricky holding an effort that maintained the tight zone (165-171).

By the time I reached the platforms I'd found the pace but the downhill section needed a bit of pushing to stay in the zone. Coming off the Nicky Line I was hit by an uphill and the wind, so I had to reduce speed to stay in 4 and not stray into 5.

I made it back to the end of the path down towards the sport centre but doubled back up towards the manor house. I took the field and made it back to the path before the garmin beeped for 24 mins. Happy with 3.54miles @ 6.46min/mile.

Felt strong and feel I'm still improving week on week. Long cycle tomorrow and long run on Sunday will finish the week nicely.

An easy run towards Roundwood

It's been a hectic week. Midwives, visitors, kids at school, nursery, physio appointments, gardening, allotment, nappies and somehow a bit of time and energy for some training.

Tonight was a nice easy 40 mins strolling around the Roundwood area. There are a couple of nice hills for another session but tonight was all about low heart rate and good steady form for the duration.

The legs needed a good 5-10 mins before they felt loose and ready. After th ewarm-up they handled the downs and ups very well. There were no massive pushes although I took each of the hills strongly. Tomorrow is my tempo run which I hope to complete at some point during daylight hours.

Half Marathon Mesocycle

A busy day meant no reps at lunchtime and most of the day I was thinking it would be another easy 3-4 miles. However, I felt good in the evening and decided to kick off metocylcle 2, building for the Grand Union Half Marathon in under 4 weeks.

The Running Inn set out a revised plan that involves different reps, tempo runs and endurance work. This was session 1, 10x400 at mile pace with 90 seconds recovery. It sounded a long recovery but as I was still a bit jaded from Sunday I was happy.

400's at night are perfect. It's easy to find a stretch of lamposts that run that far, 800 is a bit more tricky. I started down the end of Coldharbour Lane and set off towards Crabtree Lane. By the time I was going up the hill I'd lost count of which rep I was on! Just like swimming.

After Crabtree it was High Beeches and along to Long Buftlers, back to Meadway and down to Southdown. I finished down there and was still very strong. In fact my last rep on the flat was one of the quickest. Maybe 90 seconds recovery is too long but they know what they're doing at the Running Inn.

Still, it was a good session with all but the Crabtree Hill rep completed under 4min/km pace. Happy with that.

Seventeen add Three is Twenty

Monday's rest day was really needed after the exertions on the Herts 10k. For the first time ever it was quads and thighs which were feeling the pain, normally its the calves.

I needed to get them moving again and when Jack forgot his recorder I decided a quick spin to Markyate was in order. I took the scenic route via Pepperstock and missed Slip End. On the way back it was Gaddesdon Row and Redbourn. Nice 17 mile loop in the sun. Perfect z2 effort which loosened the legs nicely.

The evening was very calm and I decided a slow 3 mile run was in order. So I set off on the Southdown loop determined to keep the heart in low z2 and to maintain a nice cadence and form. All was well until the final mile, my energy levels dropped and I thought I was going to have to stop. This was what cyclists call a "bonk" and I basically ran out of energy. I didn't stop but carried on to home where I stuffed myself with cereal, peanut butter and jam sarnies, cake and anything else laying about. Guess I didn't eat enough today.

Herts 10k a race to remember

After last year's Herts 10k I began running with Niall on a regular basis. He was coaxed me along on our first runs down Wheathampsted and Childwickbury. He then paced me to a December 1.44 in the Bedford Half Marathon. Since January 4th we've run on almost every Sunday morning at 07.15, this was a chance to see how things had gone for me.

We were prepared. We'd run the route, intervalled the route, scouted it and you name it we'd done it. We got together on Saturday night to Carbo load and decide on tactics. A Hail Mary was agreed. I would set off at 6.30 pace, Niall would lead the hill and from the Nicky Line it was every man for himself. Brilliant and playing too our strengths. We even got a pre race bag from Niall and family, some brilliant accessories and post race nurition. I was lucky to get two as Paul hadn't made it along.

Sunday morning prep wasn't text book. The new baby and recovering wife means I'm running around a lot and dealing with the break out of world war 3. Luckily I'd set the alarm on my phone to remind me it was time to go.

Niall, Dave and I met at 0915, where was Paul? We joked our way down and after missing Adrian, the lads dropped their bags. I made my way to the start line and decided row 2 was for me. Soon I was joined by Simon then Dave, Niall and with seconds to go Paul.

The start by Richard Hill and Andy Farrell was excellent and we were off. Within 30 yards I had the encouragement of "Go Kenny!" from Adrian and family. The Hail Mary was on, I was off and in the pack, even saw Simon skip in and out of the melly to get to the front. Comfortable but thinking it was a tad fast. Looked at the Garmin and it was 5.51 pace. Ok, steady the ship. A few elites passed and I hear Niall say, "too many going passed, speed up." I did slightly but then eased off again.

At 1km Niall says, "we're on target, you'd better speed up Dave". As we moved on I felt the legs were strong and took the downhill at a good cadence and relaxed. I was aware I'd left Dave and Niall behind but felt strong.

As we moved through the golf course the Garmin beeped for 2 miles done, I'd done them in 12.22. Times that by 3 and I was on 37.06 pace. Ha ha!

Dave passed and said something like your a legend. I was cheered by that. Turned onto the hill and kept the pace up. Encouraged a guy from Aro's who was struggling, turned out to be Darren, who responded and powered on. I made it to the top knowing I'd put in a heck of an effort and wasn't half way. At this point I relaxed, my mind drifted and I relaxed into a good pace and form. That was fine until Falconers Field where there's a sneaky incline and I felt it again. From their I was on the redline home. Heart rate was 185-190 all the way.

The Nicky Line and the fields were a battle of the will. My mind was playing games "ease off", "42 is a good time", "you've not had enough sleep" etc etc. But I kept as best I could to hold the pace.

As we neared the gate to the finishing straight I was encouraged by my neighbour John who was the steward at that point. As we went through a group accellerated passed, in the mix was Niall who was going strong. I tried to respond but by the time I'd got up to his speed there was a 4-5 second gap. I came round the final corner and got more encouragement from Adrian in the crowd, that helped me to hold onto Niall who was going like a rocket. I felt the tingle in my fingers as my efforts reached the peak. Over the line in 41.09.

I almost fell over as I got my breath but was up to celebrate with Niall. Brilliant! Simon was there offering congratulations and soon Dave and Paul were there too. A fantastic effort by each of us. Results - Simon 36.21 (11th & PB) Dave 39.37 (39th) Niall 41.05 (63rd & PB) Kenny 41.09 (67th& PB) Paul 41.52 (84th).

I am ecstatic following the race and know that there's more to come. More endurance work and that 6.11 pace will last more than 2 miles. Woop woop.

Where the streets have...runners everywhere

With the new baby in the house its a good job its a taper week. Chores and making tea for the visitors is taking up all the spare time.

I managed to sneak out for a 30 min blast round Southdown tonight. I wanted to keep it short and steady which was fine until I realised half the world was out for a run and I was in the mix of the Aro runners. So I found myself going a little faster than planned which was ok.

On the way passed the sports shop there was much fellowship but no Simon, so I kept running. As I approached Crabtree Lane I saw 2 guys turn the corner, by the time I reached it they were by the bridge. I decided to kick and see if I could catch them. I kept it going and went passed them at the Gilpin Green turn, kept the pace up all the way to Shakespeare which made it a nice fast finish.

It was 3.7miles in 30mins and a nice set of negative splits. Woo hoo. Bring on Sunday.

Ultraviolet Light My Way

Today's all about "baby baby baby" so I was never going to get out for long. Niall had called a slow 1 hour run, so I was given the green light to join them but had to be back by 8am, that gave 45mins.

We were 4, no Dave who was doing a fast 20 miler, but Simon and Paul were there. Niall said lets head for Wheathampstead, and we were off. It wasn't too slow, I saw 6.50 pace on the Garmin but luckily that slowed to nearer 7.50. It was uphill too, up towards Mackery End. The route looked like it was going to be good but at 18mins in and heading away from home I had to turn back.

I went back down to the edge of Wheathampstead and picked up the Nicky Line, took the infamous hill up passed the sewage works and home along Topstreet Way.
5.5 miles in 43 mins, average 8.16min/mile pace, average HR 145 which is Z1. How did that happen?

Early windy cycle

It was a windy one and it was clear Dave was gonna struggle to make 0715 if he hadn't left a few minutes early. At 0715 I decided to head down towards Paul's guessing I'd meet him Dave on the way. There was no sign so Paul & I headed out towards Wheato thinking we'd meet him but never met up. He'd come the other way and arrived at mine around 0720. Nightmare.

Paul and I took it steady, up to Gaddesdon Row, then over to the Ayotts and then the big sprint to Kimpton. Paul throws in sprints to the town sign posts and normally he's passed them before I've realised what he's up to. Anyway, we're chatting away and I see him check his gears, I look ahead and sure enough there's the Kimpton sign. I was off before he could get in gear, but I'd gone too early, in the wrong gear and just as the sign was approaching I was aware he was catching fast. Another 10 yards and he'd have done it but this one was mine. First I think!

We headed up passed Barleybean Farm and down through Peters Green. Down at Lower Luton Road we witnessed a near car crash. Some eejit got distracted by us and pulled out in front of two cars. Scary moment.

17 miles completed in 1.21. The wind was a struggle in parts but all in all an easy ride and a good contribution to the taper.

Easy 3.5 mile, Southdown Loop

Took a break at around 5.30 and decided a slow loop round Southdown. Purpose was recovery, so keep it slow and focus on good form and cadence.

As I headed along behind Topstreet Way I was pleased with the form. The legs were turning over well and I felt a nice little lean in my stance. Speed was fine and heart rate was low z2/3.

Kept the pace steady and enjoyed the downhill at Meadway.

Came up Piggotshill and decided to push a little, not too serious but enough to reach z4. Kept the pace up along Topstreet Way and felt the recovery.

Home in a comfortable 29mins.

Nearly 10k with Simon

It had been one of those days, finalising a tender and one conference call after the other. Then the call came from Simon, trot round the 10k route at 4pm? A window appeared in my day and I was off.

Simon was doing a pyramid, never done one myself but it looked hard. Meanwhile I trotted around the route again, checking the racing line and talking too Simon on his recoveries. There were workmen who slowed us, golfers who nearly took my head off and a gate to be manouevered, none of which will be there on Oct 11.

There wasn't too much talking after the hill, I was feeling the last few days and Simon was in his longer reps.

I finally caught up towards the end and he spurred me on to finish quickly. Nice run, good break from the tender and 41.58 for 10k was a new PB. Hello hello.