Wednesday 28 April 2010

London Marathon, the last 7 miles!


So mile 19 hurt but I was prepared for a phase which would involve the gritting of teeth. I knew I wasn't injured, I'd felt the pain before and knew it wasn't real. I was taking on my gels and as much fluid as I could. Lets get this done.

Mile 20 I dig in and its back to 8.00 pace. I'm happy with that and keep digging. The sun is out and the temparature is rising. I'm feeling hot and need water. I take as much as I can but nearly throw up. So keep the bottle and decide to sip it carefully. Mile 21 is 8:48.

The pain is now pretty much excruciating. I normally feel the pain in my calves but today its the quads and thighs. They are in agony and every step is hurting. I keep my head down and dig in but I know its gone very slow.

I look up and see a guy dressed as Dangermouse go passed. Oh no, I have nothing in the tank and can't respond. This is going to be a disaster. The crowd are cheering for him. Nightmare.

The odd shout of "c'mon Kenny" is the last thing I want to hear. I am no longer in a good place and I don't need reminding! Shut up!

Everything is saying stop, walk, no one cares, why are you doing this? But I can't, no way, I'm not doing that. I start saying "believe, believe, believe". The dark thoughts go and then justice is done, Dangermouse is on the side with cramp! Mile 22 is 9:23.

I just keep turning the legs, determined not to walk, the pace is bad and I'm doing all sorts of calculations. 3:30 is on, 3:40 is certain, just don't walk. Mile 23 is 9:23.

Mile 24 and I know the family are near the end, I dig in. The sun is out, the crowd shout "c'mon Kenny, you're looking good!" Oh yeah? Give me a break!

I approach the end of 24 and looking along the length of the crowd I see our frind Mez! Then the family, Susan, the kids, Steve, Jonny & Jamie. They are cheering like mad, all smiles and beaming faces!

I got a fantastic rush from that. Then 100 yards further on I see Michael, Kate & Eva"C'mon Kenny".

I'm back, even if I look completely shattered! I start to engage with the crowd again and know I'm going to get through. Mile 24 is 9:01.

Right, here we go. Blackfriars Tunnel is a tough part of the course, Niall has warned me. 24 miles of cheering and now you descend below the road and railway lines, into the darkness, into the silence. I've been warned to ignore the casualties as people give up and drop out, be prepared for the silence, be prepared for a climb out of the tunnel.

I start my descent prepared. As I reach the bottom I see the end and the light. I'm nearly out and I'm waiting for the bad bit. There must be some mistake? That wasn't too bad.

I can see Big Ben. I know I'm nearly there but no counting my chickens. Mile 25 clicks over and its back in the 8's.

Now I need to keep going. But its really hard and Big Ben isn't getting any closer. The scene along the Embankment is like something out of "Saving Private Ryan". There are casualties everywhere. People on the side throwing up, people walking, stretchers, its a disaster. I'm chugging on. Up ahead its the 40km mark, we have to run across the mats so the timing chips clock us. I mentally tell myself to lift my feet, I could trip. Next thing the runner in front goes flying, does the trip I'd just thought about.

I keep going but the sun is out and Big Ben is being evasive. This is hard again. Finally make it and turn up passed Westminster and can see the gates into Birdcage walk. I'm nearly there.

Onto Birdcage Walk and its lined with supporters and trees, I'm in pain and just trying to maintain momentum. Mile 26 clicks, 8:45. Keep going.

I'm running next to the crowd when someone shouts "there's a ballet dancer ahead!" I look up, 20 yards ahead is a guy dressed in a pink tutu and a set of wings. He's doing a dead man shuffle, "you can catch him" shouts the crowd. I speed up and chase him down, the crowd are cheering and as I get passed they all woop! I'm shattered and then see the 800m to go sign. Oh no, but I know I can do that in 180 seconds. I start counting and keep going. I reach 180 and look up, there's the sign saying 400m to go. I nearly start crying. Where's the finish? My garmin says I've done 26.5miles, this is a joke. Where am I?

I keep going and eventually round a corner see the finish. It looks 400 metres away! This is a nightmare. I keep going, my fingers are tingling as no blood is reaching them, I'm oblivious to everything but manage to raise my arms in defiance. I didn't walk. I reach the finish, stop running and do the jelly legs walk. Done it. Final time 3:32:30.

I don't fall over but I'm out of it. I am moved along by the stewards, "here's your medal", "keep moving please", "go and get a photo taken", "collect your bag".

"Where are the Virgins?" I ask but no one knows.

I head to the meet and greet point. Dave's there. He says he's had a nightmare. His worst bit was when I guy dressed as a ballet dancer passed him on the finishing straight.

The London Marathon, ecstacy, pain, tears and in the end one of the funniest moments of the year. Done and I'm ready to sign up for next year. Team Tutu anyone?

Tuesday 27 April 2010

Virgin London Marathon, the first 19 miles

So we're off. I'm at the front and have virtually a clear road. I'm on race pace within seconds. Wow.

The plan was easy first 5 miles, ease in, then find the zone and hope to stave off the wall until around mile 21/22. First 5 miles should be at 7:45/8:00 pace, anything faster and I'll regret it.

I'm tearing along and mile 1 is over, oh no, 7:24. Ok, calm down. I see a few guys jump into some toilets and I think what a good idea, I need to slow down. Next set of toilets and I jump in. Ok, I tell myself to slow down, calm down. Take it easy.

I join the race and finish mile 2, 7:19 and that included 30secs in the toilet. Oh Lord, what am I doing!

Mile 3 and I'm thinking right, slow down. It's downhill and I'm chatting away trying to get myself under control. It's over, 7:08. Oh no.

Mile 4, ok don't blow it. I'm chatting freely and feeling fine, not breathless not hurting. It's over, 6:58. Oh well. I've not done the slow start! I'm 3 minutes inside my plan and I've stopped for the toilet.

I know then I've blown it. This is going to hurt sooner than planned. Oh well in for a penny. I decide to just settle close to 7:30 and enjoy it while I can.

So being the quiet retiring type, I begin to engage with the crowd. High fiving anyone with a hand out, shouting back at any bloke that gives a cry of "Go Kenny" and blowing kisses to the ladies. I am in my element and lapping it up. So it goes on and on and on. It's amazing and I am smiling, enjoying the banter and chatting to fellow runners.

I look around and read a few of the messages on the back of people's shirts. Big mistake, I nearly start sobbing when I read of 5 year old children, 24 year old brothers, 46 year old dads, all gone too early and here are those left running their hearts out.

At mile 11 I start looking out for my good mate Andy. He's going to be around 11 or 12. Eventually I hear the cry of "Kenny" and make contact with Andy. I tell him I'm bang on and feeling good. It was awesome making contact with a friend rather than just the masses. The adrenalin rush is very real and I'm buzzing as we turn onto Tower Bridge.

The sight of the bridge is incredible, both sides are lined with people. Everyone's running on the right and then one guy skips through the barriers and piles down the left. I join him with one other guy. The crowd on that side go wild, we are in our element! 3 amigos!

I come off Tower Bridge and hit half way with the pace of the last 9 miles tight between 7:30 and 7:47. I'm happy with that. My garmin says 1:37 which is bang on my race plan. Is the dream alive?

We turn towards Docklands and as we are heading out we see the leading men heading our way, 7 or 8 miles ahead of us, running like the wind. We all just start applauding. It is phenomenal.

This is a messy part of the course, it gets hot, the sun comes out and its like being under a grill. The legs start to feel a bit heavy, nothing to worry about yet but ok I can feel them now. Miles 14 & 15 are 7:41 & 7:39.

Mile 16 and we're in a melly of tight roads and corners. The race becomes congested and we've slowed. I'm ok but we're at 8:00 and 8:04 for 16 & 17. Mile 18 and I know I'm heading for trouble, I've stopped engaging with the crowd and I am just thinking about my legs and what can I do to stave off the inevitable. Mile 18 is 8:10.

Mile 19 and I have hit the wall. The lactic acid has built up in my leg muscles. My heart rate has been too high and therefore less efficient at clearing the toxins. As the toxins build up it brings on the pain and fatigue as the muscles get less and less oxygen to keep them working effectively. I know all this is happening and just need to dig in. The gritting of teeth phase is going to be 7 miles long.

I hear a cry of "Kenny!" Sounds familiar, I look up, raise a hand but don't recognise the guy and I'm struggling too much to look at his mates. That was a mistake, Andy had made the journey from 12 to 19 to cheer me on and he was in the group. He sent a text to Susan, "Just seen Kenny at 19, he's puffing hard!" That was kind, I was on the way down. Where was the guy who'd been high fiving, blowing kisses, shouting back at the crowd. Mile 19 was 8:40. The slide was on.

Monday 26 April 2010

Virgin London Marathon, Pre Race

This was it. Race day. 1000 miles in training, too many blogs to mention, over 60 sponsors, a newspaper article, a news piece at National Grid and a target time of 3:15. No pressure then!


The weather had been dominated by a high pressure in the south of England which has meant cold bright mornings that got warmer as the day went on. The forecast was for a boiling hot day.


This morning however it's warm and muggy. Oh dear. Humidity? We haven't had that since last October. I think it could be bad.

Breakfast at 0615 is cornflakes, coffee and toast. I'm force feeding myself because I know I'll need the energy later. Toilet stop before I head to meet Dave for the 0647 train to London Bridge.


The banter is good. The train is full of very nervous runners. Training done, no going back now. Everyone is perplexed with the weather. What's going to happen.


At London Bridge Dave and I go our separate ways, he's off to the Blue Start with the elite. I'm off to the Red Start with the pineapples, bananas and a few Darth Vaders.


On the train to Greenwich I talk to a guy called Rupert. He's not run for a while but done lots of gym work. On a cross trainer apparently. Man alive, how did this guy get a place? He's not done any running. I overhear a guy telling how he's lost 8 stone since Christmas - good lad. I then spot Darth Vader II telling a few Storm Troopers to pull themselves together. Mmm I wonder if the Blue Start is this interesting!


At Greenwich its mayhem. Red Bull are dishing out freebies. People are everywhere. All shapes and sizes. Everyone on the way to the start zone.


I arrive and find the loos. Good idea to go straight there. I join a queue 5 people long, I'm waiting 30 seconds. I come out and the queue is 15 long. 5 minutes later and they are 40-50 people long and growing!


I settle down on the grass. 1hr 15mins to race start so no need to get too excited. I sit back, sip my Lucozade sport, eat a carb bar and watch the sights.


At about 0845 it starts to rain. Just a little at first, then the heavens open. I am prepared, standard issue bin-liner is in my bag. I get the old jumper on too and I'm happy, warm and dry. I decide to ditch my bag at the baggage truck and head to my starting pen. I'm in zone 1, which is bang at the front. I get down there and everyone is hiding under the trees freezing.


I hang about before ditching the gear and heading to the very front of the pen. I'm bang in the middle staring at the stewards and the back of Jonathon Edward's head. I'm in nap position. I begin thinking "blow race pace, if I'm at the front I'm going to go like the clappers and get in the lead! I am going to sprint the first 400 yards!!" I've done it before but this is the biggy! Niall will be proud.

Before we get going the weather changes again! Now its stopped raining and is warming up and its humid. Oh dear, what's this all about? We look at each other wondering why we're sweating and we haven't started.


Eventually they walk us out of the park and round the corner to the start-line proper. Disaster, about 200 people are already there. It's the "good for age" bunch and they are uber fast. So my moment of glory is not going to happen!


We are held up for a few seconds and then with no major countdown we're off. No going back now. Ok, what was my race plan again?

Saturday 24 April 2010

Ready

It's been a wierd week. The legs have felt tired even though I've only run a handful of miles. Mentally I've been all over the place and my confidence has been shaken.

Today I'm ready. I've reflected on 1000miles of training. It's delivered an incredible increase in stamina coupled with the ability to run quicker over the shorter distances. That puts me in good stead for tomorrow so long as I am sensible.

The target is to be sub 3:15 which would give me a good for age time. If I do it I'll be ecstatic. If not then I won't be too upset, I am fitter than ever and taking part in one of Great Britain's landmark annual events. I'm a lucky boy.

Sub 3:30 will still be awesome and anything sub 4 will be worthy of respect. The weather is getting warmer and there's a good chance tomorrow will be the hottest day of our year so far.

Anyway, I intend to pace myself for 3:15. I hope to pass halfway in 1:35 and then get a 1:38 second half. It's completely unknown territory but I've done the training and believe its achievable. Fast, smooth and light is my mantra for the run. I'm ready.

Friday 23 April 2010

Nearly there, 3.5miles

I've not run since Sunday. That's 4 days off. I needed a few miles as I could sense the legs were rusty.

The plan was an easy 15mins to warm up and then a mile at race pace and then an easy run home followed by a stretch.

The legs wondered what was going on as I headed roughly in the direction of the Nickey Line. Both calves felt tight and the heart rate was pretty much out of control!

It did start to calm down after a mile, then the aches and pains had gone and the rythm returned. After 15 mins it was time to raise the pace. I found 7.30 very easily which was reassuring and I knew when I was beginning to go too fast. The pace was bang on and I was pleased to get that out of the way.

I jogged back to the park and stretched for a bit. Cracking day and hardly anyone about.

Tomorrow I will run, but just a mile or two to keep the legs on form for Sundays pounding.

Sunday 18 April 2010

Taper week

One week to the Marathon and the schedule says 11 mile easy run.

I was out at a party last night, got home at 1.00am and had been crazy enough to agree to run with Paul at 0715. Bad decision.

I was knackered before I started. I had to take a couple of toilet stops and generally struggled all the way round.

The route was up to Mackery End and then over to Gustard Wood. Paul suggested an extension which was a bit of a disaster as it just prolonged my agony.

Anyway, I made it home and felt rough as old rope. An afternoon nap and the world was looking up again.

My mates Jon Cobb and Kev Deacon completed the Brighton Marathon today. Awesome effort in the heat. I'm hoping the weather will break now and we'll have rain by next Sunday.

The next few days will be running free - no miles - just a bit of rest and stretching.

Saturday 17 April 2010

Over, Done, Complete. 1000miles


That's it. 1000miles done in 22 weeks. I can't quite believe it but it's actually true.

This morning I was joined by a nice crowd of fellow runners. Simon & Kate were here with their three girls, Paul was here with his two girls and Jamie arrived with George. Kate & Michael were here with Eva too. With Susan and our four that made a nice little number.
I'd done a 1.9 mile loop earlier to leave just 0.5miles. After a bit of coffee and chat we set off.

The pace was set by Jack, George and the older girls, 9 minute pace was just too slow.

The weather was fab and as we looped around Gilpin Green it was brilliant to see 3 year old Theo concentrating hard.

We arrived back at the finishing tape to see that Jack and the girls had decided I was too slow to be allowed to break it. Oh well, Niall would have agreed with that.

Bacon sandwiches, orange juice, tea and coffee flowed. The Proclaimers were playing in the background and the sun was shining. Perfect.

Friday 16 April 2010

Nearly there, Snow Run, 8.7miles

A first today. My first one-way run on the 1000. Susan and the kids were at the Snow Centre in Hemel and my challenge was to get there in less than 80 mins. Google said it was 9.2miles.

I headed through the park and picked up the Nickey Line and headed for Redbourn. Normally I head back towards Beeson End Lane but today it was all the way to Hemel. The path is good and it was a really pleasant run. In Hemel it seems to cut down towards the town centre but I had to leave it and take a route through some side streets.

I reached the snow centre in 1.16 but it was only 8.7miles. Nice to not have to loop back and instead just join the family for a while then drive home.

The Snow Centre is pretty impressive and I'm sure I'll be back to have a go. The kids loved it.

Thursday 15 April 2010

Closing in, 7.0miles

Dropped the car off in Sandridge and ran back through Heartwood. Wind was against so it felt quite tough. Out of the wind it was glorious.

Made it down to Southdown without being hit by a car - but its not pleasant at rush hour.

After Southdown it was up and around Thornbury and Dalkeith Road.

Got home and was skimming the local free paper when I see a couple of photos of me! I nearly died. One in my kilt and one from the St Albans Half Marathon - Niall is just on the edge of that shot. Its a nice article and might bring in a few more ££'s for Heart Research, which is actually the whole point.

7.0miles in my new shoes.

Wednesday 14 April 2010

Watering along the way, 5.3miles

We've planted some peas and they needed a bit of a watering so I had to spend a few minutes at the allotment doing the watering - with watering cans.

From there I headed out towards Luton on the Nickey line. I decided to throw in a 2 mile blast at race pace to see how it felt. I was pleased to find the pace without having to stare at my Garmin and even more delighted to see my heart stay in zone 2. That's a good sign for the marathon.

The scaling back of the mileage has been having a strange effect on my running. It feels lighter and at the end of the runs there's a kind of "is that it" moment. I guess I'll have the same feeling after the marathon but probably with a bit more leg pain.

So it was 5.3miles. Went up Cooters End Lane and found myself trying to slow down. No points for too much fast running at this late stage.

I've got new running shoes being delivered tomorrow. A new pair of Asics Stratus 3, I'll only have a few miles to bed them in but these others are officially shot to bits.
"Trainers for sale or rent"

Tuesday 13 April 2010

Hire Car Run, 5.4miles

Today was a long old day and I'm pretty frazzled. I was off on the 0620 train and was in Somerset by 0930. A stressful morning trying to get my lines right and then the long train home.

I had to then go an pick up a hire car in Sandridge. The route was Ayers End lane, Heartwood and then up to the rental office. It was very pleasant running today, a cool breeze and clear skies.

I need a good night's sleep and an easy day tomorrow. That's a rap.

Monday 12 April 2010

Trailfinders, 8.1miles

Haircut at 5pm today, needed for a video shoot I'm in tomorrow. I might get 30secs in it but its important to look good! Ha ha! Pose running was always going to be my way when I heard about that!

Anyway, haircut done I had an hour before Theo had to be picked up from Busy Bees. So off I went out towards Kinsbourne Green, up the hill, passed Lee Dixon's house, passed rip-off Christmas Tree farm, down to Redbourn golf course to see the Phil & Tiger wannabe's strutting there stuff. All gear and no idea I'm afraid.

After the golf course I picked up a new trail which led up to the Nickey Line. It was steep but cut the route by a few hundred yards. Back to the park, West Common, East Common, and down to Busy Bees. Nice trot and 8.1 miles completed. It was windy and a bit chilly when facing it, but out of the wind it was another hot one. I'm hoping for a bit of rain.

Sunday 11 April 2010

Magnificent, 10.1miles

Another cracking day. Spent most of it at the allotment planting the tatties, onions, peas and mange tout. Doesn't sound much but took us a good 4 hours.

We got home, popped the roast in the oven and as everyone else settked for a rest, I headed off for a 80minte run.

The wind was coming from Wheathamstead, so I set off in that direction and then up the paths to Mackrey End. From there I took the paths and bridle ways over to Gustard Wood. I then took some new paths up passed Lamer Hill and then a loop around some new trails which took me close to the Cross Keys pub and the Ayotts. I looped back and found my way back to Gustard Wood golf course. Perfect. I was on the home run with the wind behind.

It was an excellent route, not much on-road and pretty scenic. 80mins, 10.1 miles, and then sunday roast. Splendid.

Saturday 10 April 2010

Super Saturday, 11miles

The sun's still beating down, marvellous.

I met Alistair this morning at 0745 for another 10-11mile loop round Childwickbury. I was vested and skimpy shorts, yet still felt warm!! Alistair was in normal short sleeve top but bizarrely there were other runners out in fleece tops and one guy in a Helly Hansen thermal?!?!? I must be going through the man-apause or something.

Anyway, it was a nice warm-up over to Long Buftlers and then joining Alistair the pace picked up. We held it around 7.40s and chatted our way round. On the hills the pace slowed a tad but still we picked it back up to the 7.40s. I'm not saying the chatting was free and easy but back in the day, it is a well known fact, I could only grunt responses at 8.30 pace. Progress.

We made it up the Beeson End hill in no time as we realised we had 3 or 4 other non-running mutual friends. The world is a small place.

So we finished 10miles at 8min pace, not bad given that included my warm up and its a hilly old route. I finished off with a mile to warm down. So 11miles done and its not 9.00am. Perfect.

Now I've a day of being bossed about in the garden and then down the allotment. Oh what joy.

Friday 9 April 2010

Sunshine and 8.2miles

Oh no. A winter of training in the rain and snow, and now less than 3 weeks to go and its gone tropical. The sun's shining, the birds are singing and its a bit of a difference running with the smell of barbecues burning.

I went out after work and headed north on the the path towards Luton Airport. At East Hyde I went up the hill and then into Luton Hoo. I came back out the same way and avoided a bit of running along the A1081. As I tried to cross over the main road I got a beep from Jon Cobb. We are not destined to run together. Whenever he's running I'm driving passed etc etc. Anyway it put a bounce in my step seeing Jon and I was home before I knew it.

8.2 miles at 8.30pace. Nice.

Tomorrow I've an 8-10 miler scheduled with Alistair and then on Sunday an easy 16miles. This taper lark is good.

Thursday 8 April 2010

A long day with 7.5miles

I had a day in Bristol which involved an early train and late finish. But no rest for me and I had to get out for a few miles.

6 hours on trains though and my legs were wondering what was going on, I had an ache in my left knee, my right ankle, my right calf etc etc.

After a mile all was well though and as it was not quite dark I headed to the Nickey Line. By the time I reached West Common it was pitch dark though and I was relieved not to have twisted an ankle.

My thoughts tonight were all about the progress I've made over the last 925miles. There were 3 areas I targetted:
Endurance - by chugging out mile after mile there's no doubt I've improved
Technique - I've worked hard at getting "light" on my feet rather than thumping my way along the roads.
Pace - by doing reps week in week out I've got more and more comfortable running quickly.

The theory is that the combination of endurance, speed and technique will see me hit pb's across 5k, 10k and half marathon distances. As this is my first marathon I'll be doing a personal best whatever time I do.

So tonight was good, an easy comfortable 7.5miles at 9.13 pace.

Tuesday 6 April 2010

A bit of race pace, 7.2miles

I was at home for the day, hard at it writing a report. When I finished I had an hour before I had to be back on duty with the kids.

I decided a 7 mile loop would be good and that I'd throw in a 3 mile middle section at my planned marathon pace. I expect that pace to be in my heart rate zone 3 or high zone 2 but lets see.

I warmed up with 1.5miles over to the Nickey Line. I went down the steps and took it from there, 3 miles at 7.10 -7.20 pace. It was relatively hard to stay in the zone, the temptation being to go too fast. I don't think I settled, probably a bit too focused on the garmin rather than feeling the pace. Oh well, I know what to practice for the next couple of weeks. The heart was in z3 and felt very comfortable.

I warmed down with a 2.7mile loop home via East Common. I was easing along nicely in z1 at 8.08 pace. That's pretty good for me and demonstrated the effect of being warm - faster and easier. Maybe my warm up was a bit too easy. I'll try something different next time.

Monday 5 April 2010

Holiday Monday, 11.1miles

Easter Monday and I'm awake too early thanks to a crying Louis. He's a good wee lad but this morning he's unsettled and its only 0630.

I'm meeting Paul at 0815 but decide its time to get up and out. After a chilled breakfast I eascape and do a 4 mile loop over to Long Buftlers and back.

I meet Paul down at the George and we head roughly in the direction of Redbourn. He has a few new paths up his sleeve, so we head out of the park and over to the rugby club. From there we head down the hill and then broadly across towards the Watermill and Beeson End Lane. We don't head down to the hill so meet Beeson End up at the top. From there we head to Cross Lane and then around the houses to Crabtree Lane where we part.

Paul's on a new training programme that's aimed at increasing his 10k pace, it doesn't seem to be working as he's feeling fatigued and wasn't setting his normal sub 8 min pace. Hopefully he'll bounce back.

I enjoyed the run. My first 4 miles were all easy mid 9min pace and the rest medium 8's with the one sub 8 thrown in. My heart rate was zone 1 and 2 all the way apart from 4 mins in zone 3 when on the hills. 11.1 miles covered in 1hr 38mins, average pace 8.53.

Sunday 4 April 2010

Good day, 4miles

Excellent day. Great service and SBC, cool afternoon and evening.

The legs were feeling remarkably fresh after yesterdays 21, so I decided to get out and do an eay few miles. Its a cracking evening, clear skies, no wind or rain. Perfect.

So it was an easy 4 miles round the streets. Tomorrow its an early start for another easy few miles.

Saturday 3 April 2010

Longest and last, 21.2miles

Longest ever run today. It was forecast to be windy and potential for rain so I headed out with the old bright yellow jacket - wind proof and shower proof, and light enough to tie up if it got too hot, as it did. I only had one shower of rain and it was refreshing.

The route took me down to Redbourn and then out the back towards Flamstead, but cutting left towards Hemel's Woodhall Farm estate. I made a left turn instead of a right by mistake and ended up at Gaddesdon Row. I headed down an unknown road which I knew would eventually take me into Hemel. It did and I had to cut back out to pick up the route over to Buncefield. From there it was down to the St Albans road and back to the watermill. 13 miles done I headed over to Childwickbury and up to the Harpenden road. Instead of going left I turned right and headed towards St Albans. I picked up the bridleway by Woolams Sports Fields and then headed back towards Ayers End Lane. This was a bad decision as the fields were boggy and energy sapping.

I headed down Ayers End Lane feeling very tired and on reaching Southdown knew a loop via Long Buftlers would see me complete 20. I did that and then took a detour along Dalkeith to see me go over 21 miles. The last few miles were tough and overall it was 3hours 15mins, average pace was 9.15. Apart from the last few miles it was easy.

So that's the last really long run before London. There are 3 weeks to go. Next week is a 16miler followed by a 10 or 11 the week before race day. The mileage eases off now. Probably a 50mile week ahead followed by a 35/40. Either way, the 1000miles should be done before race day. Phew.

Friday 2 April 2010

Good Friday run with Alistair, 10.4miles

It's Good Friday, great day and my song of the day is "This Light is for the World" by the Waterboys. Sums it up well.

Alistair is a Red Aro and doing the London Marathon. We have been trying for months to hook up and this was the day. We met over at Long Buftlers and then took the Ayers End Lane, Childwickbury, Beeson End Lane loop. 10.4 miles for me, Alistair was carrying on for another 10! Good man.

It was a pleasant run, painless and full of chat. Alistair is faster than me, so oyr chat was keeping him steady and just under 8.30's. He was finding it tricky going slow but I kept holding back.

Nice one, 0910 and now its time for a great family day.

Thursday 1 April 2010

Reps on the Nickey Line, 5.5miles

Worked at home today so missed the lunchtime reps with the elite. Instead I took the opportunity to do my old favourite 6x800m with 2mins off.

I did these week in week out between July and November last year. So I was hoping to see some improvement. My average pace in the old days over the 6 reps was marginally under 4min/km pace, just about 3.58's on average.

I did a decent warm-up to make sure I ready. It's a bit different on your own, no one to pace off and no one to keep you honest. I was just determined to do my best and see an improvement.

Rep 1 was steady. I tried to maintain "Will" pace. He's the National Grid elite who takes rep 1 steady, just easing into it. Rep 2 was into the wind and slightly up hill, so it was harder work.
Rep 3 and I'm feeling it. Rep 4 and the wind feels stronger. Rep 5, second last, important to keep working on this one, so the Will trick is to tell yourself this is the last and not ease off. Rep 6 and I'm blowing hard and the Paula Radcliffe bobbing about is back for the first time in ages. Finish off and nearly stumble into the bushes. Good work out and I'm hoping the Garmin's going to have good news.

I get myself home and the reps are just what I wanted, from a pace perspective they are:
3:42 / 3:45 /3:41 / 3:52 /3:33 / 3:52

Woo hoo. That's an average of 3:44 and a massive step up in pace and endurance. A sub 40minute 10k is achievable this year which would be a fantastic reward for all the hard winter training.