New Route and 10.2miles

I met Paul at 0645. Time for a 10 miler before Andy Murray got underway. The chat was mainly about last week's blistering performance by Paul in the Fred Hughes 10miles. Sub 7min pace all the way was awesome.


We headed towards Luton but then headed up the hill from East Hyde, "the" hill as it has become known. This was my first ascent and in all honesty it isn't too bad.

From there we made our way up to Kinsbourne Green and along passed the Apple Tree Farm, known more infamously for its extortionate Christmas trees. We then headed down to Redbourn Golf Course, up to the Nickey Line and over to Rothampsted Park. From there it was West Common and home.

It was a steady 10.2 miles, broken only by me needing a toilet stop. Yeah, sorry for that but if I don't mention it Paul will. Pace was a 8.43 which is ok, total ascent was 1025ft, which is good going. At long last 500miles is beckoning, this is the week and at last the home run can begin.

It was all back to front, 11.0miles

Jack had a party over in Sandridge. So I dropped him and had just under 2 hours until pick up. So off I went down to Heartwood. There was a tree hugging convention, so the paths were a little busier than normal with a good few beardies.

I found Mud Lane and headed back to the common. From there it was down Beeson End Lane to Childwickbury, Batchwood and then back to Sandridge. An easy 11 miles at bang on 9min average pace.

Two runs, including reps, 10.3miles

So I managed a 5 mile run before breakfast. Easy loop down the Nickey Line and back via West Common. Averaged 9.12 min miles which is nice and easy.

After breakfast it was up to Warwick and at lunchtime it was time to join the National Grid boys for 10 x 2min on and 1min recovery. It was a great turn out, 7 of us, and a bit scary with all of them looking young and fast.

On the off, Will (ironman) and Steve (too fast) set off with me chasing hard. Rep 1 ok. 2-6 were fine, I finished 3rd on each. On 7, I was 4th but the guy in 3rd was finished after that so for 8 and 9 it was back to 3rd. On 10 I decided to try and hang on to the top two. All was fine until the last 20 seconds when they just kicked and literally put 15-20 yards between us. It was impressive.

Average pace for the reps was 5.50(ish). Distance covered was 5.3miles. I enjoyed the two runs and don't feel too much pain!

Tempo and Recovery, 9.1miles

After rest day and an excellent curry on Monday night with the lads from SBC, it was back to business today.

I'd been threatening to join the lunchtime runners at National Grid for a few weeks and this was my induction. The session was sold as 5 mile loop at 8min pace. Ok a bit faster than my easy pace but should be ok.

We set off chatting away, I looked at the Garmin and we were averaging 7.20 for mile 1. Ok, they'll slow in a minute. At least that's what I thought. Mile 2, 6.56. Mile 3, 6.21. Mile 4, 6.40. Mile 5, 6.51.

So rather than a fast-ish steady run it was 5 mile at tempo pace. Tough. Basically the guys wanted to test my mettle and luckily I passed. We started as a 5 and finished as a 3.

I was very stiff after the drive home and decided an easy few miles was in order to loosen off the legs. An easy 4.2 miles at 9.40 pace was lovely.

I called in to say goodbye to the fitscottishbloke and his missus. I'll miss Niall, it's been a tremendous year of running together. Well, 4 months of running together and 8 months of me running behind. Thanks Obi Wan, all the best in Geneva.

Eating Dust at the Fred Hughes, 10.1miles

This was Niall's swan song and it was 100% turnout from the Sunday crew. Simon had an inspired t-shirt designed that we gave before the race to the fit scottish blogger. It had the brilliant "Eat My Dust" phrase on the back which captures the competitive nature of the man.
I was gutted not to be at full strength. The race has been in the diary for ages and everyone has been improving massively over the months, so today was supposed to be good. Instead I was making up the numbers and using it as a training run.
The race start was full of friendly hello's, Stacey, Rachel, Hannah, Matt (thought I'd better throw in a bloke) etc.
At the off the lads were dust. I got caught in the melly and didn't see them as I cleared the crowd. Very quickly my heart rate was over 175. That's bad. I can keep 180's going for 6 miles but not 10. So I had to try and ease off. The legs felt ok and as I eased I thought the breathing was reasonable so stuck to a 7.10-7.20 pace.
The course is pretty hilly which sorts the men from the boys and we were soon strung out. I decided to follow an experienced guy and pace off him, he seemed to know what he was doing. At mile 4 (or maybe 3) I got the shock of my life when Niall says hello! Where's he been?
Anyway, we trotted along, even managed a few words before he set off at mile 5 to see if he could crack 70 minutes. We hit 5 miles at 32.20.
I lost sight of Niall as he took off and I settled back to managing my heart. At mile 6 I spotted him 20-30 seconds ahead. When I reached the top of the hill I had 3 miles to go and thought I'd kick and see how it went. I started picking people off, one at a time but looking at the watch new I was now sub 7. Indeed, mile 7, 8 and 9 were 6.55, 7.00 and 7.01. That was good but the breathing was very hard. As I hit the last mile I knew I could step up a gear, surprisingly mile 10 was 6.36, which isn't too shabby. I was pretty tired at the end, the airways were probably 90% but that's not good when you're pushing hard.
The day was Simon's, he finished 6th in a super elite field, with a time of 58mins. Dave came in at 66mins, Paul 68 which is him back to his best, Niall 70 and me 71. Niall had an awesome second half of the race and had a few guys eating dust on the home straight. Just a shame I wasn't close enough to have seen it.
Tonight I feel ok. Legs are fine and there doesn't seem to be a reaction to a sustained bit of effort. Hopefully the recovery will continue, 2 more days of antibiotics and then I'll get the miles ratched up again.

what a week, 2.8miles

It was bound to happen! The dreaded lurgy, moved from head to chest and got me in a bear hug for a few days. I managed to get a doctor's appointment on Tuesday and since then the antibiotics have been working their magic. Absolutely no running since last Sunday morning though.

Today was my first gentle run, justto see how it was. I set off at 8min pace, a little fast, then slowed to 9s. All felt ok, especially the legs which are wondering what's happened. So I survived and here I am a few hours later with no after effects.

Tomorrow is a 10mile race. It's been in the calendar for ages. Niall, my Jedi master, is moving to Geneva and so this is the final race to establish bragging rights - forever! Shame I'm not up to a fast one but I'm ok to turn up and if I'm careful enjoy a 10mile training run to ease me back in.

I've a lot of catching up to do, I'm 40 miles behind schedule. Woops.

Its not so cold, 7.7miles

Following last night's party at Niall's to celebrate his impending move to Switzerland we'd agreed a later start than normal. So at 0745 for a variety of reasons there was no Niall, Paul or Dave. However, it was a good turn out with Lee, Darren and Simon calling the loop over to Gustard Wood and Shaw's Corner, traditionally known as our New Years Day route.


I had to be back before 9, so I planned to opt out at Gustard Wood and head for Wheathampstead and home.


The pace wasn't too bad, averaging just over 9's for the uphill and muddy section to Mackery End. I was pretty happy with that and even managed to talk to Simon for most of the trek. That's another sign of progress. A year ago the rule was "don't ask Kenny any questions as he can only grunt a response" and that is no joke.

The guys carried on and I headed home. Just over 1 hour and 7.7miles. Feeling good again after a dodgy week.

With or without snow, 10.4miles

The nice crisp cold weather has been replaced by 3c, drizzle and a cold breeze. Miserable.
Luckily I'd decided to give the early start a wide berth, it was dire early on, and opted for the late afternoon run.

Set off at around 3.30pm with light beginning to fade but fortunately the rain had stopped. I decided to push for 10miles but concentrate on staying at 9min pace, keep the cadence high and keep good running form,

The route was Childwickbury-Redbourn-Nickey Line to the top and then home. Funniest sight was a car deciding to cross the ford down at the watermill. No idea how they were going to get home from there.

The run was 10.4miles, just over 90mins on feet. The legs felt fine after the low mileage week. That's me behind schedule, so a few big weeks required to get the 1000miles back on target.

Gingerly, Gingerly, 4.4miles

Its not a reference to Chris Evans, which is proving an entertaining breakfast show, rather its a reference to running on the back of a heavy cold and on the melting slush and ice.
I've been off the road most of the week, trying to keep a heavy cold from moving south into my chest. It seems to have worked and felt today like it was on its way out.
So at lunchtime I thought a 40min very easy run would provide a reasonable test. I took it very easy, headed down Station Road, picked up the Swan Walk. Reached Cherry Tree Lane and headed up through the fields to Pipers Lane. Followed that down to the footpath and cut along to Meadway and home.
It was slushy and slippy. Lots of ice around and still tricky for runners and motorists.
4.4 miles done in 42mins. Feel ok and hopefully do a slightly longer run tomorrow morning.

Alness, Centre of the Universe, 3.2miles

I've picked up a bit of a cold which has the potential to hang about or if I'm lucky get lost. In any case, I went out tonight to take it easy and not stress my lungs or heart.

Thoughts have been back to schooldays and the people and places of my youth. I grew up in the Highlands, an hour beyond Inverness, a town called Alness, which if you work it out is in fact the centre of the universe.

It's not a big place, but it had it all. Drama, heroes, scandals, fun, sun, snow, hills, rivers, salmon, swimming, football, rugby, pubs, clubs. And when I was a lad it had a Mace.

You never really appreciate things when you're young. Its just taken for granted that this is how life is and what the deal is. On reflection it was a great place to grow up. It wasn't the most prosperous of town's but that's another lesson in itself.

So, tonight on my run I was poaching for salmon on the Averon, playing football in Burnside with Eric Black and Andy Neil, listening to Ska at Rapson's, playing pool at Dingers, drinking in the Comm and 3G's, getting a taxi to Chequers and finishing the night with chips'n gravy from the Chinky. Classic.

So, the 3.2 miles passed quite quickly with all that in my head. RIP Iain.

Energy Sapping, 12.4miles

It was a 7am start with Paul & Niall. The plan was St Albans, Sandridge & Wheathampstead over a 2 hour session.

Paul suggested that we go via Heartwood and see how things went from there. The first 4 miles were speedy for me. Too quick in retrospect. My long runs in good conditions should be around 9min pace, these were all around 8.30 / 8.40, so my heart rate was higher than it should've been. From mile 4 I was trying to manage it down but we were off road and on hilly terrain so that was next to impossible. The only way to get it under control was to stop for a quick photo shoot. I need a fewe photos for a press release on the 1000 miles and this was my chance.

Paul was in hysterics as I took off the gloves, hat, jacket etc. Photo was done and then Paul set off to throw all my gear up a tree.

The second half of the run was easier for me. The pace was settled above 9 and so my heart rate was under control.

We'd headed back to Harpenden after a loop of the various woods. We took in Mud Lane and then on Pipers Lane I took the loop over the top to the Lea Valley walk while Niall and Paul headed back via a more direct route.

Overall it was 2 hours, 12.4 miles. The early effort has left me feeling as drained as I have felt in ages, so I may take tomorrow and Monday off to recharge the batteries.

Wind Chill, 4.6miles

It's getting harder to get off the sofa. Its cold, -4c, its icey and now the wind has started to blow. Running in the cold is ok as you soon warm up. But when the wind is blowing through your gear and chilling the bones its a tougher proposition.

Anyway, I was out for an easy loop. When facing the wind it was absolutely chilling. I took the loop round Long Buftlers-Leycroft Way-Welbeck Rise and back along to Crabtree Lane and home. An easy 4.6 miles at 8.57 pace. The forecast is for more of the same. Aggh.

Evening Mega Reps, 6.0 miles

So I missed the lunchtime run with Niall and Paul but as a bonus managed to arrange a rep session with Simon. For the first time in ages I was filled with fear as I set off. It was snowy and icey, and this was with the man who wins races and finishes half marathons in 1hr 17mins. I was probably going to die.

Anyway we met at Simon's at nearly 8pm and headed for the Nickey Line, www.nickeyline.org.
It seemed darker than last night so we took a few minutes to try and adjust. However, the inevitable couldn't be delayed and we set off on 10x400m with 45 secs recovery.

Simon went haring passed on rep 1 and I struggled hard to hold on to a 10 yard gap. And so it went on, I did my best to keep up as Simon showed his class. We took a left along Roundwood and then back around the Avenues to complete the 10. Rep 8 was my worst and I was certain my dinner was going to make appearance but just like Lazarus I somehow recovered to do 2 strong reps to finish. It was tough but good to get the chance to run in Simon's slipstream!

So, snow, a shorter recovery and more mileage, how was my performance. Well, 10 reps in October took 954 secs. Tonight 10 reps took 922 secs. In October my best rep pace was 6.01, tonight it was 5.46. Happy days.

Snow snow snow, 8.2miles

I'd hoped to join the Aro mob this evening but events conspired to postpone my debut. Instead it was a solo 8.2miles in the snow. The south east is really taking a hit this evening with 3-4 inches falling in the last 4 hours.

I set off towards Aldwickbury and spotted the Aro footfalls in the fresh snow. Looked like only a handful were out and were home by the time I'd got out.

From Aldwickbury I headed for Long Buftlers then down Medway. From Grove Road I decided to head up Cross Lane to the St Albans road. Snow affords a bit more light to the bridleways so having successfully got up Cross Lane it was off to Rothampstead Park and across to the Nickey Line. Again this was easy as the snow provided more than enough illumination.

Crossing to the Nickey Line www.nickeyline.org was amazing, no one had been out so it was fresh paths and only some rabbits and foxes were providing company. From there it was up the Nickey Line and along passed St Georges and home.

Overall 8.2miles in a 1hr 10min jaunt. Tomorrow looks likely to be a working at home day, so hopefully I'll get a lunchtime run in.

No zero, 1.8miles

I spent the day in the car and in a meeting so when the opportunity to bolt round to the mother in-law's to be a tv repair man came, on went the garmin and the shoes.

A nice gentle jog round to hers and back. Ice everywhere but the stillness is awesome.

Not long, not tough but 1.8 to the total and the legs appreciate it.

Digging deep on a Sunday morning, 14.1miles

It was 14.1 miles before breakfast this morning. What a struggle to get up and going though. It's freezing and at 0610 when the alarm went off it was pitch dark outside. I had to remind myself why I'm doing this just to get out the door.

That was the hard bit. After that the run was a joy. The weather is cold but there is a serene stillness in the air. So when you're out its easy.

I had planned to follow the off-road route I ducked out of on Friday but as I headed down Station Road I realised it was too dark for any early off-road action. So I decided to head along to the Sewage works hill, down Medway and up to the St Albans Road. I headed for Batchwood and it was only then, at aroun 0715 that it was bright enough to get off the roads.

The sunrise was spectacular and the view over St Albans beautiful. The abbey is really prominent in the early morning sun. I took the path to Childwickbiry, then down to the Mill and along to Redbourn, up the Nicky Line, into Rothamstead Park and home.

Total was 14.1miles in 2.05, ave pace 8.55. The run was completely done at zone 1 & 2 heart rate which means I was efficient and fat burning. The legs were tired and heavy from mile 10. I guess the reps and tempo runs of the week had caught up. Good start to the week and a deserved rest day tomorrow.

Dancing on Ice, 7.5miles

It was 6x800m reps with 90secs recovery today with Niall. I normally do 2min recoveries but told Niall it was 90secs. So with the Garmins programmed there was no going back.

Another freezing morning and we headed to the Luton path. There was one dog walker as we completed our warm-up.

As we were about to start I said to Niall I normally struggled with pacing and went too fast on rep 1. I was confident his greater experience would deliver a perfect set.

No1 was murder. We set off like the house was on fire. Struggled to breathe in the cold air and doubled up at the end. 90 secs and we were off. Again I was in pain, somehow stayed close to Niall who looked graceful and in control. Meanwhile my head was lolling and my body crumpling.

3 & 4 passed in a daze. Niall looked like he was dancing on ice - floating along. 5 & 6 were more about leg burn than heart and head. I was struggling but maintained a 5-10 yard gap with Niall.

Afterwards I was certain I'd been poor. Loads of reasons, too many miles, no reps for a good few weeks, blah blah. When I checked the Garmin I'd actually done a pb set. Fastest ever 800 at 5.36 pace. Overall the average was 6.08 pace. Rock'n roll.

New Year's Day, 8.1miles

The plan had been for a 13mile loop round Brocket Hall but I had to cut my run to an hour due to a sick family back at the ranch.

We were 6 for the 8am meet. Simon was back after a good few weeks, as was Niall who'd been in the DR. Darren joined for his first soiree and that left Paul, Dave and I making up the numbers.

Niall set off like a hare! We were strung out in 3 pairs of 2's but luckily by the time we headed up into the fields at the back of Batford he'd slowed and we regrouped.

I'd not been up there on a run before. It was crisp underfoot with the odd bit of ice but nothing too bad. The moon was up and providing an awesome picture in a clear blue sky.

We cut across fields and bridleways, then across Mid Herts Golf Course and out into Gustard Wood. At that point the lads continued to Brocket Hall and I returned home via Wheathampstead.

I took the infamous hill by Aldwickbury Golf Course. A year ago Niall and Dave took me up that and I nearly collapsed. Today I ran up it and accelarated at the top knowing that the recovery would come, and it did.

Overall 8.1 miles in 1.08. HR was z2/3 apart from a short Z4 on the hill. That is a mark of progress, not long ago any run with the lads was z4/5 all the way.