Wednesday 31 March 2010

Two Easy Runs, 10.5miles

After a couple of days off it was nice to get out. The weather is poor, cold, wet and windy.

At lunchtime I took off for the 5-mile loop round the canal in Warwick. It was blowing a gale but still it was a nice 40mins.

In the evening there was no time for footy on TV, instead it was out in the wind and rain for another 5 miles. The wind was from the north, so it was towards Kinsbourne Green and then back with the wind.

There weren't many out tonight but a nice comfartable 5.5miles. Total for the day 10.5.

Sunday 28 March 2010

Long run, 20.3miles

Today was my last very long run of the training regime. 20 miles from Hemel Hempstead, through Ashridge Forest and back. It's pretty hilly and covers the same route as the Berkhamsted Half Marathon. For the regular reader, yes, that's where I get injured every year. Nice.

This run has 500 participants, its well known on the London Marathon training circuit. I'm looking forward to seeing how I react to the crowds. My 20-milers have been tough runs. The last few miles have been very tough on each of them, so today will be a good test of progress.


Before I set off there are a few decisions to make. Pace? Race attire? Shall I go to the toilet?


I decide that pace wise I'm going to stick to 9's for the first half and then step up and see what I can hold in the second half. That should test my mental ability to push hard in the latter parts of a long race.


The weather forecast is for sunny spells. That means vest and dodgy running shorts. I've picked up a pair of what Paul and Niall call "lingerie" - skimpy shorts with big splits. Them and my compression socks and, well, not the best look I've had.

Anyway, decision made and when Dave comes round to give me a lift there is one last chance for the loo.

Dave's turned up in an X5. I think its his dad's but he announces, "did I tell you I got a new car?" It's black, blacked out windows and has in-car TV! I reckoned he picked it up off the set of The Bill, its closing down and they won't need the baddies car any more. But no, he got it in Welwyn.

We watched the Grand Prix in the pimp mobile. One of the highlight's of the day.

In Hemel everyone is dressed in jackets, tights and hats. It's freezing. I spot one other guy (out of 500) in a vest. I say to Dave, "me and him will be the one's laughing at the end" and I just get a look of "yeah, keep trying to convince yourself of that!".

We bump into Simon aka Spiersy and he's all set for a quick run. He's in a jacket but kindly doesn't laugh out loud at my attire.

We head off for the starting pens. Simon and Dave in 7min pace and me in the 9's.

From the off its a bit faster than 9's but we hit the steps to the canal so we stop and have to go down in single file. Mile 1 is my slowest at 9.33.

Along the canal tow path is hard work. It's muddy and there's a few people huffing an puffing. 9's is looking like 8.30's. But hey, 2 miles in and I'm feeling warm again and all those guys in hats, jackets and gloves are wondering what to do! 18 miles to go and the sun is out. Woo hoo, good decision Kenny Boy!

First hill is mile 4. Its a good incline for the whole mile, 9.17 was taking it easy. The route now joins the Berko Half Marathon route. I know where I am and although we're doing it in reverse I'm prepared for the ups and downs.

First 10miles were completed in 85mins and mostly in heart rate zone 2. That's 8.30 pace and fairly easy on the body.

I decided to step the effort up and see how zone 3 felt. It was feeling good and I moved through the masses at around 8.00 pace. All was good until mile 17 when one of the marshall's says "104th". Oh, it'd be good to be in the top 100. So I look ahead and see the shirts in the distance that I need to pass.

Mile 18 is 7.34 pace. Nice and now I'm 95th. Oh it'd be good to be top 90. Mile 19 is 7.34. Now I'm 85th. Mile 20 and I feel strong and keep it going, reaching 82nd I run out of course! 7.13 for the last mile and a funny little extra 0.3 mile to the steps. Finished in 2.44 with 79 mins for the second half.

After that its time for tea and cake back in the clubhouse. Simon and Dave have nailed it (2.13 and 2.24), now that's the way to do it.

Overall it was a good day. Best performance on a 20mile run and felt strong all the way. It was a hilly course and after a fairly intense week so I'll enjoy the rest day tomorrow.

Saturday 27 March 2010

This-is-a-training-run, 8.6miles

Tomorrow's plan is for a 20miler over in Hemel. Big crowd expected, although the weather may dampen spirits.

Today was to be an easy run. The last couple of sessions have been faster than usual so I had to repeat the mantra "this-is-a-training-run" to keep me slow. It succeeded, 8.6miles at 9.35pace.

I took the path out towards East Hyde, the hill and then a jog into Luton Hoo before turning for home. Wind was behind for the 3.5 miles back from the Hoo which made it pleasant.

The legs are aching a bit now. I need lots of carbs and then an early night. We lose an hour tonight.

Friday 26 March 2010

Two easy runs, 11 miles

It's been a busy old week. Long hours at work and a little less sleep than I'd like. But hey ho, off for a run I go.

Lunchtime, I set off on my own aiming for a 9min pace. I felt good though and couldn't keep it slow. Average pace was 8.22.

After getting home I set off for a loop around Wheathampstead. Again I was feeling pretty good but was forcing the pace down. Then I remembered my mate Andy was coming round to pick up my golf clubs for the weekend. Woops!

So I had to step it up and get under 8min pace all the way home. Made it to find Andy enjoying a cup of tea!

Total for the day was 11 miles.

Thursday 25 March 2010

Reps and Recovery, 10.2miles

It was a really warm sunny day up in Warwick. Perfect for shorts and a t-shirt. Mmm, I had left both at home so it was leggings and a long top. Black as well, to really absorb the sun and make it uncomfortable.

The session was 6mins on - 2 misn off, 4 sets. Uber Will was planning a long run so was going to take it easy. That left it for the rest of us to set the pace.

There's a guy I hadn't spoken to, so I made a bee-line to introduce myself. He turns out to be training for the European Sprint Triathlon Championships. OK, he'll be fine then.

First rep James the triathlete goes off like a greyhound. He maintains at least a 30yard gap on us. Leading the bunch is Mike (40.01 10k). He had a bad one last week and says he's tired but he leads the whole way and sets a steady 6.10 pace.

Second rep and James decides he'll be sociable. He stays just a few yards ahead of Mike who again leads the pack. 6.16 pace is steady.

Third rep and Mike is the new Lazarus, he's passed James and the pack are drifting. I'm very happy with my 6.09 pace.

Last rep and I fully expect Mike to blow up. He was a mess last week but this week he's on fire. He maintains the pace and again eases away from the pack. I am feeling it on the last 2 mins and finish with a 6.14 pace.

Performance of the day was Mike, incredible recovery after last week and a real show of strength. Overall it was 5.7miles at lunchtime.

After a late one at work I got home and went straight out. An easy 4.7miles over to Southdown, round the houses and back. Easy and the legs felt good.

Excellent day and 10.2miles covered.

Wednesday 24 March 2010

Recovery running, 11.3miles

The legs were weary this morning as I set off for an early few miles. I took it steady and eventually eased into it.

The route was Nickey Line, West Common, Southdown and home. That was an early 6.2miles.

This evening I set out for a few more miles, its been beautiful all day and bam its starts raining. I went round the streets and for the first time took a lap of the Oval where YWAM are based.

It was another high 9's trot, 5.1 added to make it 11.3miles.

Tuesday 23 March 2010

I believe in JC, 5miles

Yesterday was a really tough one. I was so tired there was no chance of a run. I was in bed by 9pm and had a well overdue long sleep! Today was better.

Lunchtime run was with Uber-Will from National Grid. He's a star and was up for an easy 5 miles and a discussion about training etc.

We set off chatting, mile 1 completed in 7.32. Mile 2 we were still chatting, 7.12. Mile 3 and Will was still chatting, 7.06. Only kidding I was still participating in the conversation. Mile 4 was 7.04.

Mile 5 I decided to see if I could step up the pace. It went well. 6.28 final mile and a nice last 150m at 4.20 pace.

On my way home from Warwick the weather was the pits but as I was going to be stuck inside I wasn't too worried. As I came onto the A1081 I spot a runner, it's dark now, it's wet and this guy is making his way up to the roundabout. I'm feeling a tad jealous and as I get close I recognise that runner as the main man Jon Cobb. Jon's one of my heroes, white collar boxer and two marathons under his belt. A Portsmouth die-hard and one of God's own men. We exchanged messages earler this evening and he's got a place in the Brighton Marathon. I believe in JC! Hopefully we will be running together in Hemel on Sunday for an extreme 22miles.

Saturday 20 March 2010

The Hill, the Hoo and a celebrity, 20.1miles

Susan is away in Scotland. I've been left at home with 3 of the kids. So it's a bit tricky getting out this weekend. However, a window of opportunity opened when they all got invited out for tea!

3 hours. Perfect for 20 miles, or I could watch Scotland-Ireland? Well we've been doing so well I chose the 20 mile option.

Headed down to the bottom of Station Road and out towards Luton. Took on the Hill over to Luton Hoo. It wasn't too bad, but its early in the run. Through the Luton Hoo estate and then I decided to head to Slip End. Bad decision, felt like Eddie Izzard running on a death wish along a road with no path. From Slip End it was back to Pepperstock, passed the scary alsation dogs who I know one day will escape over the fence and finish me off. It was down to Kinsbourne Green and into Wood End, up through Roundwood and onto the Nickey Line.

Running through Roundwood I pass a blonde girl on a power walk. She gives me a big smile and I think "oh hello". She's off the telly. Newsreader I think. I'll need to check and confirm.

12 miles done and so headed for Redbourn and along to the Water Mill via the "3 dumps" path.

It's been a hilly run and now I find myself at Mile 17 about to go up Beeson End Lane. Managed it pretty well and was chuffed at the top. 2 miles to go and they're easy compared to what's been before. Well that's what I thought!

The legs really started to hurt and it was a desperate struggle to make it home. I had to grit my teeth and push through the agony. There's a difference between the pain of an injury and that of fatigue - this was the latter and you can fight through it. I shuffled home. Making it 20.1 miles in 3.07. 2570ft of climbing was very hard. No water which is unusual for me but I had 4 High5 gels to keep me from an energy bonk.

What a week. Over 70 miles in 6 days. I think I'm in good shape, 2 more big weeks then I begin a 3 week taper. A rest day tomorrow though, and I'm going to hurt.

Friday 19 March 2010

Recovery run, 8 miles

The weather is perfect for running - why can't we have the marathon now!! The temperature is 10c, no wind and a cooling drizzle of rain. Lovely!

The legs were feeling heavy after yesterday's reps. I headed out feeling laboured for the first mile but eventually settled into a comfortable rythm. The route was the old favourite over to Wheathamspted via the Swan Walk. Then back again via the main road but with the added mileage of Westfield Road and back via St Georges.

My mind was full of thoughts of the marathon, what pace should I go for, how will I react to the crowds of runners and supporters, will my calf be ok, 2.59 or bust?

Today was 8 miles at 9.12 pace. Easy.

Thursday 18 March 2010

Reps, 5x4min, 6.2miles

Out with the National Grid elite for lunchtime reps. It was incredibly intimidating, just 5 of us, 3 uber young guns and Mike and me. Keep in mind Mike is 40.01min 10k, so really it's me as tail end Charlie.

The session was 5x4mins with 2mins off. The weather was ideal, no wind and a very mild 10c.

The first rep was very tight, Will and the lads just easing in, me and Mike thinking "that was fast". 5.45 average pace.

Second rep was a bit faster, but the fast boys build it slowly, great to watch as they just ease away. Mike and I were dragged along, 5.42 pace.

Third rep was a killer. The lads were in their stride and getting faster while Mike and I struggled to keep our previous effort. 5.50 pace.

Penultimate rep is always the worst. Mike was in bits and didn't get going, I managed to keep it together until the last 30 secs which really hurt. 5.58 pace.

Last rep felt easier, Mike got back into it but gave in after 30 seconds, I stayed on the tail of the lads but with 2mins to go they just eased up a gear and away they went. I held on and pushed hard for the last minute. 6.00 pace.

I can safely say that the 3 fast guys got faster every rep - given their slow one was 5.42 that is some going. Personally I was delighted that's my fastest set ever.

Wednesday 17 March 2010

4 (Four) Runs, 15.2miles

St Patrick's Day and it's all gone a bit mad.

Had to get the car serviced in St Albans. So run 1 was the 4.6miles back from the garage. Easy peasy apart from the return of the dreaded stomach cramps. Not a very comfortable last mile from the common. Enough said, average pace 8.27.

As I was aorking at home and Susan had a friend round for lunch I was encouraged to make myself scarce. So run 2 was 4.8miles, down through the park and back on the Nickey Line. Average pace 8.42 and guess what the dreaded stomach is at it again.

Run 3 was back over to St Albans to pick up the car. I went along the golf course instead of straight along the road which made it 4.7miles. Average pace 8.51.

Run 4 was just a warm down to help ease the legs into a stretch session. So after the drive home it was a slow mile round the block. Total for the day 15.21.

Tuesday 16 March 2010

Blue sky and no gloves, 10.4miles

Cracking day. Finished up in the Midlands early and again got home before darkness.

Had to drop something down at the swimming pool and then headed off into the distance. I decided to head along through the avenues to Roundwood and then along to Kinsbourne Green. I kept going and then turned back when I reached Luton Hoo.

On the way back to Harpenden the dreaded stomach cramps hit. Disaster! With no option, well apart from somebody's garden, I had to push on to town.

Before heading home I did a loop through the Rothamstead Experimental Station and the park. Back home via Stewart Road and Ox Lane brought the mileage over 10. Nice and no reaction in the legs. 10.4miles in 1hr 33mins. Steady.

Monday 15 March 2010

Easy and steady, 10miles

I got back from a meeting in Leamington and it was daylight! So I got changed and out as fast as I could. Decided on a longer run but wanted to keep it as flat as possible.
After a bit of a detour I ended up on the Luton Airport path. Flattish and a good 5 miles long.
I was steady and focusing on form. No toe-ing off and limiting the pressure on the calves by keeping the cadence high and the strides short-ish.
I'm feeling good, no issues in the calves and full of energy. A week off has had a very restoring effect.

Sunday 14 March 2010

Bike and mini run, 1.1miles


Lovely day, sun shining so I took off on the bike up to church, 9miles each way. The wind was against me all the way so it was a bit of a slog. Good to be out though and seriously needed as I have EtapeCaledonia 3 weeks after the London Marathon.

http://www.etapecaledonia.co.uk/ is an 81mile road race round the southern Highlands of Scotland. Should be good but I want to be able to get round in less than 4 1/2 hours.

The ride back from Luton was much more fun, wind behind made it quite nippy along the A1081, average pace was 25mph for 4 miles. Ha ha. It was blowing a gale!

After getting home it was a quick transition and off for a mile loop on foot. The legs got going quite quickly and I eased up to 7min pace from 9's. Average was just over 8min pace for 1.1 miles.

Good news is the tape is off and the calf feels good. Not a twinge during either the cycling or running. I just need to ease up the mileage over the next week.

Saturday 13 March 2010

Look Who's Back! 3.5miles

The calf has been responding so well to the treatment that I just had to get out and do a few miles. Just easy and all focused on good form and no toe-ing off.

I headed over to Long Buftlers and back. It was easy and flat. The leg felt good and I'd have loved to have carried on! But I need to keep it sensible and build back up the mileage.

The injury has helped me focus and realise that I need to make the most of this opportunity. So with 6 weeks to go its 100% game-on.

The weekend has been good - last night the head of Maximuscle promised me a pack of complimentary nutrition products - should be good. This evening I had dinner with Fritz Theron, ultra-marthon man and Hemel-Barcelona cyclist for Heart Research UK. Top man and an inspirattional night.

Back on the Bike

Being banned from running it was a chance to get the bike out after a winter layoff. It seems like months since I was out with Adrian doing reps - indeed it has been nearly 5!

I only had 40 mins and with a a dodgy calf I thought I'd take it really easy. I headed out towards St Albans, down Ayers End Lane, up Pipers Lane, down Cherry Tree Lane, along to Batford and then home up Crabtree Lane. A nice easy 8.2miles.

Tuesday 9 March 2010

Physio Update

I had a physio session this morning in St Albans. I was fearful that I'd be told 4-6 weeks off etc which would mean no marathon.

So after the form filling Colin the physio took a look at the damage. The diagnosis was as positive as it could be. I had micro tears to the calf muscle. No bruising and as I'd been doing my RICE (rest, ice, compression and elevation) I'd minimised the swelling and accelerated the healing.

The view was I'd be running in a week. Just carry on the regime. No running till Sunday but get out on the bike and swim if I like.

Sunday 7 March 2010

Berkhamsted, 14.5miles

This is all about what might have been. Pretty deflated after a good build up and confidence I was going to PB.

Last year I suffered a tear to my calf on this race, it's an old football injury, but hasn't bothered me since last year. Guess what the same old injury was aggravated today. I felt the twinge at 10.55miles and stopped straight away.

Although I was on for the pb and close to creeping under 90min, I stopped and decided not to jeopardize the marathon which is in 7 weeks. Up until then I was in good form and feeling strong.


I arrived at the start in time to do over a mile as a warm-up. It was freezing but I took my time and made sure I was ready. I hooked up with Dave at the start and we exchanged target times.


From the off I was steady, 6.50 followed by 6.52. Perfect start and running within myself. Mile 3 was uphill. I took it steady and didn't lose any places. 99th as I passed the marshall with a 7.46.


The plan had been to get back to 6.50's but mile 4 was still an incline so it was 7.10. Mile 5 was back to pace, 6.45, and I was feeling strong. Mile 6 was down and I was solid at 6.22. Halfway and I was just over 45mins.


Things were looking good. Mile 10 has Ashridge College, last year this was my low point, I struggled to get up to it. This year I was surprised to see it and was steady 10miles done in 71.07mins.


From Mile 10 the course turns downhill. I was strong and mentally focused on getting the pace up. Mile 11 was going well, average pace was 6.38 and I was feeling very very comfortable.


Then disaster struck at 10.55. Felt the calf twinge and recognised it straight away. Took a couple of extra strides to make sure and then stopped. I stretched out the calf/achilies and watched the group who were following roll passed. I was out. Crap. I immediately thought about the marathon - I need to ease my way home and not do any further damage. So I started the slow jog back. It was depressing having people grunt passed me while I just jogged along trying to focus on the bigger picture.

Strolled to the finish with people shouting "come on 525 - don't give up!" Nice one but not what I needed.

1hr 38mins. My second fastest half marathon ever but gutted to have an injury and not set a bar for London. Sub 90 was within grasp on a very hilly course - 2076ft of ascent is enough to set the terrets off.

Anyway, good decision. The leg is elevated, the frozen peas and mixed veg are doing the job and the ibuprofen gel is stinking the house out. Went for a walk a while ago and it felt a bit better. The healing has begun.

On reflection I'm glad it happened with 2.6miles to go, any closer to home and I would have gone for the pb and blown the marathon. Now I have time to recover and hopefully complete the marathon without any problem. The next few weeks will be a tightrope though, if I push too hard it won't heal and if I ease off too much goodbye 1000miles.

Saturday 6 March 2010

Half Marathon Prep, 0miles

So tomorrow is the Berkhamsted Half Marathon. I ran it last year with Dave and Niall but got injured at mile 3. I'd played football the week before and taken a knock to the calf which blew up after the first hill. I crawled round in 1hr 49.

Over the last 2 days my focus has been on going under 1.30 tomorrow. My prep has been good and hopefully I've had enough rest. I'm carbed, the gear is packed and I've my race schedule worked out.

The plan is 6.50's for the first 2miles. See how the hill goes and get back to 6.50's on the flat. From mile 6 I hope to be able to step up and get home at an average between 6.40-6.50.

The test will be mile 7, 8 and 9. Looking at Niall's splits from last year this is where he lost his time. I need to be ready to dig deep and remember there's a free mile at 12.

Simon has said "unleash" myself tomorrow. I like that word. Up to now I have been supremely disciplined - much to the annoyance of my running buddies - and kept it slow.

So at mile 7 tomorrow I plan to unleash and see how fast I can do the last 6 miles. It'll put me in good stead for mile 20-26 on April 25.

Thursday 4 March 2010

20 Reps, 30 secs on / 30 secs off, 5.4miles

This was recommended by National Grid's superman Will. He's off to Lanzarote for Triathlon training but he couldn't help sharing his wisdom.

The session was targetted at finding my half marathon race pace and establishing some consistency. Nice idea.

The weather is fab, just a slight breeze but good conditions.

The reps were all sub 6.38, the last being 5.58. Mmmm, I don't think I'll be running that fast on Sunday.

Wednesday 3 March 2010

Easy and steady, 6miles

This is turning into a nice little regular run. I drop the kids for the schoolbus at 7.55 and set off on a 6 mile loop so I'm home before 9.

Today was dry and cold. That meant not too many puddles and the mud was a little less slippy.

I headed up Sun Lane, picked up the Nickey Line and headed up through the park, down West Common and home via Southdown, High Beeches, Dalkeith Road and Station Road.

My head was full of tactics for Sunday's half marathon. I normally go off too fast but I really need to ease into the race. Thing is mile 1 and 2 are downhill and I'll be giving up the chance to get some time in the can if I go too slow. So it'll have to be a decent warm-up to get me ready to hit race pace fairly early.

The target is sub 1.30. I've been told not to go all out for the pb. If I do I'll probably do myself some damage. So it's all about steady pacing and being confident that I can recover the time lost on the hills on the descents. Should be fun. Right now I'm confident but we'll see how I feel on Sunday after 4 miles and the first monster hill is complete.

Tuesday 2 March 2010

Round the canal, 5.3miles

Another lunchtime run, this time with John and Steve who were not too keen on a slow one.

So it ended up being a bit quick, 7.38, 7.16, 7.14, 7.13 & 6.28. It was remarkably comfortable and the pace of the last mile was a steady build to sub 6.

I've a half marathon on Sunday and need to calm down or I'll be knackered before I reach the start.

Monday 1 March 2010

Easy start, 5.3miles

Lunchtime recovery run up in Warwick today. Lovely weather, not a cloud, not a breath of wind and quite warm.

I took the canal route trying to stay at 9min pace but struggled. It was a good sign to go along at 8's with the heart in zone 1. That's major progress.

It was 5.3miles, 8.15pace. Nice one.