Easing back on the bike

The last few weeks have been quite strange. There's no doubt a marathon, no matter how much training you do, takes its toll. My legs feel fine now but it took 3 weeks. As well as the legs, the general feeling of fatigue was a bit strange.

Given I trained hard all the way through the winter and didn't have any downtime apart from short spells due to illness or injury, I think I deserved an easy 4 weeks.

I've been back out on the bike this last week. I've been up around Kimpton and over by Luton Hoo. It's been all zone 1 work and just about getting the legs spinning.

Last night I took in the hill up from Luton Hoo and down the other side to the Lower Luton Road. Then up to Peters Green and home via the downhill to Batford and up Westfield Road. I felt strong and happy to be back out.

Over the next week I'll kick off my training programme for the Forestman Half Ironman. 1mile swim, 50 mile bike and a 13.1 mile run. Its in September and although the running will be fine I need to build endurance in the other sports and obviously have the capacity to stitch them together and complete in less than 6 hours.

So watch out Kenny's back and this time he's wearing trunks.

Easy 5 miles

The legs are still not 100% after the marathon. There are a few aches and pains in unusual spots, so I'm still taking it easy.

It was election day and after my vote - no queue in Harpenden - I was off for a trot round West Common, Rothampstead and the Nickey Line.

The pace was steady 9's which meant the heart rate was low. The aches and pains in the calves and thighs eventually went and I enjoyed being out.

A good stretch afterwards and it was time to settle down and watch the election unfold.

I'm almost a red aro, 6.8miles

So, more than 8 days after the marathon and I was ready for a proper run.

The legs aren't back to normal yet. Still feeling the fatigue but in need of a spin.

I've been threatening for months to join Speirsy at the Aro Sports tuesday evening session. Tonight was the night.

I arrived just after 7.30 to see a few familiar faces. Colin gave me a good welcome too which was great. Then it was decision time on the run, I'm off with Simon, Hannah, Ben and Ali on a 6-7 mile loop over to Sandridge.

I was delighted to be out on a beautiful evening with no pressure. I don't have a race coming up and I don't have a weekly mileage target, so lets just get back out and see how it goes.

I set off with Simon and Ali, as Hannah and Ben went off very quickly. We chatted about the marathon and generally caught up on the last few weeks.

We went over to Nomansland Common then headed up towards Sandridge, running on a path parallel to the road. Ali and I had taken a shortcut so we caught up with Hannah. I decided to see if I could run at her pace. That was fine until we turned onto the path back to Heartwood. That's a longer uphill than I remembered and as I felt the weight in my legs Hannah just skipped away! I eased off and Ali went passed in pursuit of Hannah.

From then I was on my own but enjoying being out again. I took the heart rate down and just eased back via East Common and Cross Lane. Awesome 6.8 miles. Average pace 7:36.

So there you go. My first run with the Aro Sports team and when I pay my £20 I'll be in the team! Speirsy pointed out that a year ago I would have been unable to talk during or after a run at that pace. That is very true but I managed both tonight. Happy days.