Wet one, 14miles

This was a repeat of the 6 December run. Just me and Anthony, 0645 start, howling wind and rain.

We went up to Peters Green, the long climb was hard but Anthony was running so well he chatted the whole way. Then we went over to Barleybean Farm and down to Kimpton. The wind was in our faces and the rain was constant. I was soaked through but feeling ok. Anthony was on form and could've gone faster.

From Kimpton it was the steep climb up to Gustard Wood. A couple of cyclists shouted at us "Are you mad?" That was classic, you could see they were complete psychos.

On the way down to Wheathampstead we see another runner coming our way. He says in a posh English accent "the road is water logged ahead, there's a 100 yard puddle blocking the way". Anthony shouts "no worries we've got our bouyancy aids". When we reached the "puddle" it was pretty bad. But we're from up North, so we just went straight through. About half way along I realised that my feet had frozen and by the end I was losing feeling above my ankles! It was very cold and deep water. Worthy of the photo.

From Wheathampstead we went along the road and then along the Lea Valley to finish with a run up Crabtree Lane. This was back into the wind but who cares by that stage. We were soaked, freezing and heading for home!

Anthony was in awesome form. he even managed to take over from Paul and do a bit of form work on the hills. He also maintained a sub 9 min pace all the way while chatting. Good man.

In the end it was 14miles in just under 2 hours. That's 8.30 pace, faster than the December 8.41 pace. Nice effort but everything is soaked and I'm not sure the trainers will recover.

The first one hurt a lot, 11miles

I was absolutely knackered when I set off this morning. The calves were aching and my body just wanted sleep.

The first mile was a monster. I was hurting and the wet weather was just making it miserable.

After the first one it seemed to brighten. The legs found a rythm and the sun broke through.

My route was Childwickbury and back via Beeson End. Then I dropped my tango jacket and hat, grabbed a drink and through in a 3 mile loop down Station Road, along the Nickey Line and up passed the Sewage works.

I had a bit of off-road down in Childwickbury which was treachorous. The mud was lethal, twice I nearly went head first into it. Beeson End was easy after the reps on Thursday. In hindsight those hill reps will put me in good stead for Berkhamstead Half Marathon next week.

Bumped into Paul Turner down the bottom of Station Road, stopped for a catch up and then struggled to get the legs moving.

Overall it was bang on 11miles, 1hr 40, which is 9.05 average. That's not as slow as I expected.

Easy running, 5.2miles

So Friday was busy. Work was full on and so I'd decided against a morning run. Instead it was an early evening run around Harpenden.

I headed down Station Road, down Manland, back up Ox Lane and towards the Oval. Then down to the 1081 and out to Kinsbourne Green. I looped back via Wood End and Roundwood, then home.

Easy and surpirsingly bright at 5.45pm. It was windy though which is ominous for tomorrow.

I've a night out with the school mob. Could be late one but involved dinner at the Thai so I'll make sure I get my carbs in and plenty of H2O.

Hill Reps, oh no, 5.2miles

It's been a tiring week. I'd better get my excuses in early.

I've been to Suffolk, home late from that. Then down to Bristol, up early for that, then home late. Then up to Warwick, early drive again.

As well as work, I've shot myself in the foot by setting my alarm for 4.45 instead of 5.45. Would've been ok if I'd noticed straight away, but I'd had my shower and was drinking coffee when I saw the clock was only 5.00. I was getting the 6.20 train! Doh.

So today was hill reps at National Grid. I've learned my lesson not to try and keep up with the fast guys. Turns out they do 1.20 half marathons and 37min 10ks, no wonder I'm falling to pieces when I try and hold their pace.

It was a mile out to the hill. The fast guys set the jogging pace at 8.01. I and half the group were wacked before we started.

The hill was 300m. A good climb, then flattish, then another incline to finish. The elite would be 1.01'ish, the plebs 1.06-1.10, that was the call.

So we were off. My splits for the first 5 were 1.10, 1.09, 1.09, 1.07, 1.07. It was painful. The second last was absolute murder and I slipped back to 1.09. The final hail mary was all or nothing and I pulled a 1.06 out of the bag. I nearly collapsed and if I'd been able I would've been sick.

The pace for the reps was 6.30, 6.19, 6.19, 6.14, 6.12, 6.27 and 5.56.

I'm pretty pleased in hindsight about the 5.56 but it was seriously tough and I felt awful for a good minute afterwards. The elite had pulled out 59sec last reps, I'm scared to work out just how fast that was.

Great session, I'm sure it will have done some good. I just need a rest after it.

Round the bend, 5.8miles

Dropped the kids and did a quick loop of the Nickey Line, West Common and Southdown.

After yesterday's speed today was all about form and cadence. Enjoyed the run, 5.8miles, average pace 8.41.

I've been on Susan's new diet since Saturday. I've lost 1kg already and I'm eating more - just more of the right stuff.

Getting Faster, 4.1miles

After the slow runs of the weekend I fancied a bit of speed and sought out the Grid elite for a lunchtime run.

They had set off before me but I guessed their route and set off hoping to meet them on their return and run in the slipstream. It worked pretty well.

Two miles in and I bump into Will and Rob. Both very fast. I catch onto them and hope to hold on for the 2 miles home. As usual I can't help but lead a little - big mistake, these guys are animals.

My average pace was 8.09 and 7.51 for my first 2 miles. Followed by 6.51 and 6.36. The last mile was actually much faster but I couldn't hold on for the last 600m as they eased into another gear. I finished well behind.

The run was exactly what I was after and I'm feeling close to finding my sustainable race pace. A few extra miles tomorrow and then a rest day followed by hills.

Easy recovery and more snow, 6.2miles

Man I was all aches and pains after yesterday's long run. That extra few miles is really something and hard to describe.

Susan has worked with elite athletes as a dietitian, helping them reach PB's through more effective training and race nutrition. At long last she decided to give me some advice. So my diet is being overhauled to ensure I'm able to bounce back from the long runs and be as lean as I can on race day.

Out goes the fatty foods and in comes extremely high carb foods. I've not exactly got a bad diet but she has me eating like Michael Phelps, think 3-4000 calories every day.

This morning was a recovery run for Paul and I. A cheeky loop to Wheathampstead at 9 pace was my plan and unbelievable Paul was on for it too. Normally he wants to go faster but his 16.5 yesterday had taken its toll.

We hoped Anthony would be out but he was on sick duty as one of his girls had been poorly all night.

The snow was falling and the ground was crisp, which was good as its very mucky and slippy. The run over was fine. Slow, 9min, zone 1. Happy days.
The return was similar. Easy peasy.

Got home in 58mins, 6.2miles to the total and no idea what I'll do next.

Three Hours, 20.2miles

It was a step up in distance and time today. The plan was a 20 mile loop at 9min pace to see me home in 3 hours. My longest run ever is 17miles and that was a killer.

I was delighted when Paul suggested joining me for 13 miles. It is just so much easier running with company. So we agreed a 0630 meet but only a vague idea of what we might do.

In the end Paul had a route planned which was pretty tough. We headed for Redbourn via Rothamstead Park and the Nickey Line. From there we headed out passed the M1 and towards Gaddesdon Row. We looped back to cross the Hemel Road and pick up the old St Albans Half Marathon route. The route was very up and down, but there was one tricky hill which we took steady and I managed to talk! Back in the day I didn't talk on the flat, never mind on a hill.

We crossed the St Albans Road and headed for the Watermill and Beeson End Lane. It was a strange experience going up this at Mile 12. Paul was itching to speed up but I tried to slow him, failing miserably. At the 1081 we headed into West Common and then back to Rothamstead Park. This was where Paul headed for home. He would've done 15 or more by the time he got home.

I carried on and decided to do the Herts 10k route. It was hard going. Frozen mud isn't great for running on, especially when your legs are aching. The path through the Golf Course was ok, I was lucky not to get my head taken off by some of the golfers though.

The hill back up to Harpenden was the toughest section of the run. This was between 16.5 and 17.5. It was hard work keeping my form and not crumpling into a heep at the side of the road. I reached the Nickey Line at mile 18.5 and decided it was time to turn for home along the Nickey Line and clock 20miles rather than extend the loop and take 22.

There was a day when I always met someone I knew on my runs. On the Nickey Line I met Maz Sebborn and then Sacha Noble. Funny how my aching limbs eased when I got an encouraging word.

At the end of the Nickey Line there's a set of steps. I could've done without them. I struggled up and then along passed St Georges. The Garmin beeped 20 miles at 2hours 58 and I tried to speed up for the length of Cowper Road. I suppose I must've as that section was 8.18 pace while the previous 4 miles had been well over 9min miles.

It turned out to be a cracking morning for a long run, cold but dry and no wind. It was dark when we took off but we had a great sunrise and then a beautiful blue sky to enjoy. Today we saw a fox sprinting across a field and I heard a woodpecker giving it some on the 10k section.

Overall it was 20.2miles, 8.55pace, 2800calories and 1967feet of climbing. The effort involved in the last 6 miles is unbelievably tough compared to the first 14. As Paul said, I'll probably feel very similar on Marathon day with 6 miles to go. Yuck.

Easy start to Friday, 4.6miles

I had to drop the hire car in Sandridge and decided an easy run home would be a good start.

The weather is pants, threatening to do all sorts - sleet, rain, snow, but in the end its just miserable. I was dodging puddles all the way and thankfully no motorist decided to soak me by driving through the ones on the road.

It was 4.6miles to home, completed in 41mins.

Oh that was hard, 3.5miles

Today was 2-mile time trial up at National Grid. With the fast guys going for 11's I thought I'd try for 11.50.

The weather was rubbish. Wet slimy snow and puddles everywhere. Anyway, it was the same for us all and in a staggered start it was all about finishing well and not slipping too far behind.

I went off steady planning an easy first mile and ramp up for the second. Unfortunately I instantly felt empty. The legs were feeling weak and although I knew I was within myself I just couldn't find another gear when I expected to push on.

I was a bit disappointed with 12.11 for 2 miles. I know I can go faster but the jelly legs were evident. I hope it was a result of the weekend's efforts, my late night on Monday and a lack of carbs over the last few days.

I didn't do any extra miles tonight as I feel a bit weary. Instead I've got the carbs in and had a rest. I'll do an wasy 5 in the morning and see how I go.

Slip slidin' away, 7.6miles

It was good to get out for an easy few miles. Yesterday's rest day was a disaster. I was in Suffolk and had an evening meeting which finished at 10pm. Should've been home around 1130pm but instead it was 3am. There was a serious accident on the A12 and I was stuck in the melly. Unfortunately it was a fatal accident so the road was to remain closed for some hours and the process of reversing 3-400 cars off the dual carriageway was arduous but well organised.

Around 5pm I felt ready for a pre-pancake run. With an hour's grace it was the Herts 10k route at easy pace. The route was very boggy on the fields and trails, and there were big old puddles on the roads, so it wasn't that enjoyable.

In the end I did 7.6 miles at 8.42 pace. In the mix were a couple of faster sections but nothing too serious. I have a 2mile time trial on Thursday which should be interesting. I should manage 12 mins according to my pace schedule - well, we'll be finding out on Thursday lunchtime.

I've decided to give up pancakes for Lent.

Oh dear, 15.6miles

I was planning a stab at a 3 hour run today but was as ill prepared as I've been so had to cut it short. Our good friends Steve and Mez were round and stayed till midnight, so that meant 6 hours sleep if I was lucky.

When I set off on the run I was still half asleep. I had my water and 4 gels, I'd had no food and a little glass of water. It was 0615 and the rest of the lads were meeting at 0745 at the George so I decided a 10 mile Luton Hoo-Pepperstock was ideal.

However, the energy levels were low and with snow streaming in my face it was a slow slog. I got back to the George at 0750 and the lads were off.

I headed out towards Childwickbury and considered a loop and back up Beeson End Lane. But disaster struck as I crawled my way out of Harpenden. The old wobbly legs kicked in and all my energy was gone. I downed 2 gels and some water and hoped for the best. By the time I got to Ayers End Lane I was ok, but decided to head for home. It was slow all the way and when I got home it was a swift breakfast and bath.

Big lesson on prep for the longer runs. Need to be fueled and well rested, especially if I've done a 13 miler the day before. Doh. In the end it was 15.6 miles in 2 hours 30mins. I was 10 mins longer than last week but it was a lot less fun.

The Hill, the Hoo and the Green, 13.8miles

It was a tough first mile this morning. There are so many other things to get done this weekend and 5 hours of running isn't making it easier.

I decided to run into the wind and head towards Luton on the lower path. I made it to the hill and found it much trickier than when running with Paul. Instead of taking the 1081 I ran inside the Luton Hoo estate and came down on the 1081 before heading up to Pepperstock and along to Kinsbourne Green.

When I got home the kids were ready to join me for a mile. So even though it was snowing Olivia (5), Jack (7) and Theo (3) came out and we jogged round the block. So they get on to the 1ooo mile wall of fame, 0.8miles each.

Overall it was 13.8miles, in 2.05, average pace 9.06.

So its a Friday, 7.7 miles

I had to get to St Albans and pick up a hire car this morning and amde a great decision to run! An oil tanker was in trouble on the main road and the fire brigade were everywhere so I jogged passed a full 4 miles of traffic.

4.5miles in 39 mins at easy 8.42 pace.

Early evening it was time for another easy few miles, so it was over to Long Buftlers and back. 3.2 miles in 28 mins at 8.46 pace.

Tomorrow the plan is a 13 miler and on Sunday a stretch towards the 20 mark.

My weight is stable at 80kg but I think the body fat has dropped another % point, the old belt buckle has had to move another notch!

Pre Scotland Run, 5.5miles

Up early for a run down the Nickey Line up through Rothamstead and back via West Common and Southdown. 5.5 miles in 49.45 was bang on 9min pace. Love it.

Legs felt weary for the first mile but soon warmed up and it was nice to be out. That'll do now for a couple of days. Off to Kings Cross and then the train to Edinburgh. A night in Crieff followed by an early meeting in Perth and then home tomorrow afternoon.

It's a tight trip but hope to squeeze a visit to docroddy and Lynne in Kinross. Here's hoping anyway.

Tunes! 7.1miles

I had a second class return to Nottingham today. Retro moment that for all who remember the Tunes advert.

Anyway, got back at 5 and it was bright. What? I set off for a quick shimmy down the Nickey Line, passed Redbourn and then back up Beeson End Lane. By which time it was dark but as there was no cloud it was ok.

Pace was steady, just under 9's and happy was I with that. The legs are feeling remarkably good after completing 7 days of running on the bounce. 69miles in 7 days is pretty good.

I'm planning a decent few miles tomorrow before I head to Scotland for a couple of days. I'll leave the Asics here and just enjoy some good food and rest.

Is that snow? 5.3miles

It's got very cold again. 2c this morning and sleet falling. By evening it was +0.5c and still threatening.

I went out anyway, just to stretch the legs and ease into the week. I've a trip to Scotland so expect a midweek rest day.

The route was out towards Woodend and back via the Avenues loop. I collected my tickets for a train to Nottingham tomorrow and Edinburgh on Wednesday. Trains are my new Ryanair.

It was an easy 5.3miles in 49 mins, I make that just over 9 min pace. Nice and easy.

Yeah, lets head for St Albans, 16.0miles

Just 3 at the meeting point this morning, Paul, Anthony and your truly. Paul had called the route and it was to be out towards St Albans. So, we duly head in the opposite direction and headed north towards Luton. Apologies to any of the other lads who thought they'd meet us on the St Albans Road!

I've not done this route, its down the 1081 and then up towards Pepperstock, around the lanes and back via Kinsbourne Green and Roundwood.

Anthony hadn't been out for a good 6 weeks so I was more than happy to keep the pace at around 9mins, but Paul is quicker and likes it to be nearer 8. Anyway we moved along chatting away and catching up on the various illnesses we'd all had.

By the time we got back to Harpenden it had been a 10mile loop. We headed up Station Road and Anthony cut out for home. I needed more miles after Paul went home and so I headed over to Cherry Tree Lane. I took the path up through the fields, onto Pipers Lane. I went down the hill and took Cross Lane up through the golf course and onto the 1081. From there is it was time to get back home. 2 hours 20 mins and dead on 16miles covered.

Early start, 10.5miles

After yesterday's near meltdown I had an early night, lots of carbs and fluids. So I woke early feeling reasonably ok and decided to do a 90 minute loop down to Childwickbury.

It was a nice clear morning at 7am. The sky was clear and the tempearture fresh. The legs took a mile or so to get comfortable, by which time I was doing the infamous run round Long Buftlers that Paul loathes. I took the bridleway down to Pipers Lane and then up Ayres End Lane to the A1081. All was quiet and still on the roads.

Down through Childwickbury and I started thinking of the Virgins at the end of the marathon. That's right isn't it? Last year it was a tub of Flora but now we'll have a few Branson Bunnies to ease the pain and provide a bit of comfort.

After Childwickbury it was Beeson End Lane and home. By the time I was up at the common there was a mist hanging over the town and the best of the day was behind us.

Nice 10.5 miles in just over 95mins. Tomorrow I'm going longer as I build towards the 3 hour mark.

Was that Niall? 7.3miles

So I had a scary moment this morning when I thought I saw Niall walking down to the station. No chance of that, he's been eating toblerone for a fortnight and learning all the rules and regulations of living in Geneva.

So I took for an easy run along a route Niall enjoyed. Wheathampstead via the Swan Walk and then back to Harpenden via the detour up through the farms towards Mackerey End.
It was a real slog though. I made a hasty exit when the kids were joined by some friends for tea and left the house without taking enough fluid. I realised after a few miles I hadn't taken on enough calories over the day. By mile 3 I was feeling weary.

I made it home having covered 7.3 miles at 9.42 pace. That's just above walking pace! So it was straight to the kitchen for a litre of orange and the remains of the kids pasta.
I was planning a decent couple of hours on the road tomorrow but I'll see how I feel after a night's sleep.

Its downhill from here, 11.4miles

That's the 500 up and I'm on the home run. Less than 500 miles to go and 79 days till race day.
Today was a rep session at lunchtime with the National Grid lads. 6 were out for 5x4mins on and 2 mins off.
They have a 500m loop, so two laps is 1k, if you complete the two loops in 4 mins you;re running 40min 10k.
Rep 1 I followed Will and Rob, they are both sub40 guys so I was surprised to pass them and finish well beyond the 1k mark. Reps 2-4 were a nightmare. I'd clearly shot myself in the foot with a 5.33 paced first rep. The remainder slid towards 6.00 pace and they were painful. I finished each well behind Rob and Will, who got stronger on every rep. Woops.
So after that I was in need of an easy recovery run before dinner. I took off for Coldharbour Lane, up Westfield Road, The Oval, down and up to Roundwood and then round the avenues. It was a 6.4 mile loop all at easy 9min pace.
That's me looking down on Machu Pichu by the way.

Two Runs, 12 miles

The heat is on. 80 days to go, over 500 miles to complete. So it was 2 runs, one before breakfast and another at lunchtime. 6miles each.
The first was the loop down the Nickey Line and home via West Common. Uneventful, no abuse, no dogs or dog owners getting stroppy. Just an easy, steady 6 miles at 9min pace.
At lunchtime it was the Wheathampsted loop. The legs felt fine and I was inspired by the thought of reaching £800 of donations. I'm in the dead zone, the enthusiasm of the early runs has gone. So the donations have spurred me on and as I approach 500 I know I will run 500 more!
With a 10-14 day taper into the run and a rest day every week, I'm looking at 10miles a day to complete the challenge. Easy peasy.