It was something else out there today. Early on, the sky was clear and frost was on the ground. I was out with the Head Torch dodging potholes, puddles and trees!
Later in the morning the snow, sleet and rain were driving in my face as I made my way round passed Monzie and the Hosh. It was absolutely brutal and when I had to run through an ankle deep stretch of water which had flooded the road I thought it couldn't get worse than this.
Looks like it might get worse as the storm which has hit the south is heading North. Take care out there.
Monday 23 December 2013
Sunday 22 December 2013
and it's the holidays! 182miles complete #16weekstogo
It was always going to be difficult getting some running in this week. In the end I got a few in. Nothing too spectacular and no major efforts but I was glad to keep the legs turning over.
We arrived in Scotland yesterday and the weather is a bit different. A mixture of sleet, snow and wind is adding to the challenge of getting a good few miles in.
Today I managed a couple of runs. First an 8 miler up to Loch Turret and back. The snow was a bit unexpected and certainly made me speed up a bit.
Later I took a turn round the Knock and although I started in the dry, by the end I was back in the sleet and snow. Still, there's something exhilarating about being out in those conditions.
The target for the week is to hit 70miles. I'm not sure I'll get away with it but … 12 done.
We arrived in Scotland yesterday and the weather is a bit different. A mixture of sleet, snow and wind is adding to the challenge of getting a good few miles in.
Today I managed a couple of runs. First an 8 miler up to Loch Turret and back. The snow was a bit unexpected and certainly made me speed up a bit.
Later I took a turn round the Knock and although I started in the dry, by the end I was back in the sleet and snow. Still, there's something exhilarating about being out in those conditions.
The target for the week is to hit 70miles. I'm not sure I'll get away with it but … 12 done.
Sunday 15 December 2013
Good week and 154 of 1000miles complete #17weekstogo
I'm feeling the healthy fatigue of a good wholesome week mixed with some good running and 3 nights out on the bounce.
The party season is well and truly on. Thursday was Bristol for the team night out. I am such a lightweight and was still cream crackered after taking the early night option at 12.30. Friday was the dad's band extravaganza in Harpenden and a night of bouncing around to Teenage Kicks, ATown Called Malice and I would walk 500miles took its toll. Saturday with my ears still ringing, was the daddy of all drinks parties with a very generous host and hostess making sure all the guests were incredibly well fed and watered.
So after less than 6 hours sleep it was out for the Sunday long run. Steve, David, Phil and Darren were the posse. 3 miles in I was wondering why I'd come out? The mud was thick, slippy and even though my weight is falling off I couldn't float over the bog like the other lads. I somehow recovered and made it through the 13.5miles. I'm to make sure my next Sunday run with the lads is after a few good nights sleep. That'll have to wait as I'll be in Bonny Scotland next week.
Overall it's been another positive week. The fitness is improving, the weight loss is good with half a stone lost in a month. I've just edged over 150miles at 154miles toward the 1000miles.
The party season is well and truly on. Thursday was Bristol for the team night out. I am such a lightweight and was still cream crackered after taking the early night option at 12.30. Friday was the dad's band extravaganza in Harpenden and a night of bouncing around to Teenage Kicks, ATown Called Malice and I would walk 500miles took its toll. Saturday with my ears still ringing, was the daddy of all drinks parties with a very generous host and hostess making sure all the guests were incredibly well fed and watered.
So after less than 6 hours sleep it was out for the Sunday long run. Steve, David, Phil and Darren were the posse. 3 miles in I was wondering why I'd come out? The mud was thick, slippy and even though my weight is falling off I couldn't float over the bog like the other lads. I somehow recovered and made it through the 13.5miles. I'm to make sure my next Sunday run with the lads is after a few good nights sleep. That'll have to wait as I'll be in Bonny Scotland next week.
Overall it's been another positive week. The fitness is improving, the weight loss is good with half a stone lost in a month. I've just edged over 150miles at 154miles toward the 1000miles.
Thursday 12 December 2013
Thursday Update
Christmas is here and so last night was shopping night and tonight we've a Christmas Party to enjoy. I've got the tinsel and hats sorted, so we will be having a good time! Right!
I managed a morning recovery yesterday. The legs were a bit tired and I was feeling the pace of the previous evening.
This morning I was out and about early. The legs still felt a bit tired but I decided to push on and try a tempo run round the harbour. I didn't look at the Garmin but just went on my breathing which was comfortable until I got a bit excited in the last 400m.
It was a good run and actually, according to Strava, a personal record for the harbour loop.
I managed a morning recovery yesterday. The legs were a bit tired and I was feeling the pace of the previous evening.
This morning I was out and about early. The legs still felt a bit tired but I decided to push on and try a tempo run round the harbour. I didn't look at the Garmin but just went on my breathing which was comfortable until I got a bit excited in the last 400m.
It was a good run and actually, according to Strava, a personal record for the harbour loop.
Tuesday 10 December 2013
Two Run Tuesday
Back in Bristol and began the day with the short loop round the Harbour. The weather is really mild which means lots of runners are out and about.
The legs felt good at the end and after a good stretch it was off for some breakfast.
This evening I decided to throw in a Hill session. 10x 30s was much more measured than the session I tried a couple of weeks ago. At this point I feel fine but lets see how I feel tomorrow.
I'm persevering with a post run stretching regime. Apparently if I can gain a few centimetres of flexibility it will make a small and "free" improvement to my running speed. At this stage Joe 90 and Captain Scarlet had more flexibility so there's a fair way to go.
The legs felt good at the end and after a good stretch it was off for some breakfast.
This evening I decided to throw in a Hill session. 10x 30s was much more measured than the session I tried a couple of weeks ago. At this point I feel fine but lets see how I feel tomorrow.
I'm persevering with a post run stretching regime. Apparently if I can gain a few centimetres of flexibility it will make a small and "free" improvement to my running speed. At this stage Joe 90 and Captain Scarlet had more flexibility so there's a fair way to go.
Monday 9 December 2013
Fresh Legs
Normal service was interrupted over the weekend when the dreaded lurgy kicked in. I was at a party on Friday evening and had to leave early with my tail between my legs. I was useless on Saturday and still weary on Sunday morning. That meant I missed the cross country.
Today I felt better and had the jog up to the airport to pick up a car. The legs felt fresh and I decided to put an effort in for one section. After that I focused on leg turnover on the climbs. I wasn't pushing it and at the finish felt good. A few days off made a big difference.
Today I felt better and had the jog up to the airport to pick up a car. The legs felt fresh and I decided to put an effort in for one section. After that I focused on leg turnover on the climbs. I wasn't pushing it and at the finish felt good. A few days off made a big difference.
Saturday 7 December 2013
Saturday Update
Not a bad week overall but I've been on the way down since last night. Went out to a Christmas party and instantly started sneezing and spluttering. I've been ropey all day and not had any energy, so I'll be missing out on the cross country tomorrow.
The week went well though with a hill reps session on Thursday followed by an easy 5 yesterday. The legs are feeling the benefit of the hill sessions although at the time they are tough.
I'll take it easy for another day and just try and avoid the chocolate. The scales are touching 13stone which means 1/2 a stone lost in 3-4weeks.
The week went well though with a hill reps session on Thursday followed by an easy 5 yesterday. The legs are feeling the benefit of the hill sessions although at the time they are tough.
I'll take it easy for another day and just try and avoid the chocolate. The scales are touching 13stone which means 1/2 a stone lost in 3-4weeks.
Tuesday 3 December 2013
Two Run Tuesday, 8miles
I managed another two runs today. The early one was an unstructured fartlek round the harbour. This is the second time I've done this and really enjoyed mixing up the pace and distance of each push.
After finishing I spent 20 minutes stretching. Although the keen observer may have wondered if I was made of wood as there is zero suppleness.
In the evening I was joined by my colleague Chris for the harbour loop. He's just got a Timex watch with satnav and is delighted to be able to see his pace and heart rate levels. We took it steady all the way round but then added a short sprint to finish in Queens Square.
Another good day completed. Tomorrow is likely to be a little easier and not sure I'll be up too early.
After finishing I spent 20 minutes stretching. Although the keen observer may have wondered if I was made of wood as there is zero suppleness.
In the evening I was joined by my colleague Chris for the harbour loop. He's just got a Timex watch with satnav and is delighted to be able to see his pace and heart rate levels. We took it steady all the way round but then added a short sprint to finish in Queens Square.
Another good day completed. Tomorrow is likely to be a little easier and not sure I'll be up too early.
Monday 2 December 2013
Two Run Monday, 8miles
Two runs today, the first up to Luton Airport for a hire car pick up and then, after a 170miles, a jog round the harbour in Bristol.
The legs were weary when I started off. I was aching and stiff but once the joints warmed up it became less laboured. The climb up to the airport wasn't too bad and it felt like I'd got through the lethargy.
Back in Bristol, I took an easy jog round the harbour. The legs were fresh and I was able to keep a steady cadence and good form for the whole lap.
Overall it was a surprisingly good day. 8 miles in the can and the legs feeling fresh.
The legs were weary when I started off. I was aching and stiff but once the joints warmed up it became less laboured. The climb up to the airport wasn't too bad and it felt like I'd got through the lethargy.
Back in Bristol, I took an easy jog round the harbour. The legs were fresh and I was able to keep a steady cadence and good form for the whole lap.
Overall it was a surprisingly good day. 8 miles in the can and the legs feeling fresh.
Sunday 1 December 2013
#VLM19weeks_to_go, 37miles completed
19 weeks until race day on April 13th and I'm quite satisfied with the week. Ok there was a bit an error of judgement on Wednesday when I decided to try a hill session and got it all wrong by doing too much too soon. I didn't really get over it until this morning!
Today was good. 8 of us out on the trails of Harpenden, Redbourn and Flamstead. One or two new paths for me and a good few inclines to test my hill strength! We got lost but managed to loop back and complete a decent 12 miles. I was pleased, as I was struggling on the hills but managed to cling on and not fall too far behind. Somehow I recovered and was fine for the last 3-4 miles in fact I managed to tail Spiersy up from Redbourn Golf Course.
At this stage I shouldn't be chasing fitness, I should be building slowly, establishing the habits and routines that will set me up for the push over Christmas when, depending on good health, I should start to step up the mileage and intensity.
The coming week is going to be similar to last. Some days with 2 runs, one hill session (easier this week), a tempo and then a cross country race next Sunday. I'm looking forward to it.
Today was good. 8 of us out on the trails of Harpenden, Redbourn and Flamstead. One or two new paths for me and a good few inclines to test my hill strength! We got lost but managed to loop back and complete a decent 12 miles. I was pleased, as I was struggling on the hills but managed to cling on and not fall too far behind. Somehow I recovered and was fine for the last 3-4 miles in fact I managed to tail Spiersy up from Redbourn Golf Course.
At this stage I shouldn't be chasing fitness, I should be building slowly, establishing the habits and routines that will set me up for the push over Christmas when, depending on good health, I should start to step up the mileage and intensity.
The coming week is going to be similar to last. Some days with 2 runs, one hill session (easier this week), a tempo and then a cross country race next Sunday. I'm looking forward to it.
Thursday 28 November 2013
Recovery day
I was tired and a bit sore after last night's efforts. Didn't make it out in the morning and eased my way through the day.
That was a hard session last night. It didn't feel too bad at the time but I was jaded today and needed it to be easy.
Unfortunately I'm in London tomorrow so had to return a hire car and this evening. Normally I run home but lightly jogged down to the train station and took a train home. The legs felt ok on the second leg so hopefully I'll be back at it in earnest tomorrow.
That was a hard session last night. It didn't feel too bad at the time but I was jaded today and needed it to be easy.
Unfortunately I'm in London tomorrow so had to return a hire car and this evening. Normally I run home but lightly jogged down to the train station and took a train home. The legs felt ok on the second leg so hopefully I'll be back at it in earnest tomorrow.
Wednesday 27 November 2013
Easy morning, Hilly evening, 8.5miles
The day went to plan with an easy stretch first thing and then a hill session in the evening. Must admit I am flaked now.
The morning was mild in Bristol. No frost or wind, so no real need for the hat and gloves. A gentle run was a fine start to the day.
In the evening it was the dreaded hill session. I hate hills. I'm crap at them and so this was going to be a challenge. I set the Garmin up for 3 sets of 10x30 sec efforts with a 3 minute rest between reps. At least that's what I thought I'd done. The session went to pieces and I ended up running I don't know how many with no proper rest. The session looked like this Garmin. My final couple of efforts really got the heart going.
Anyway, I'm glad it's over. The achilles is feeling a bit tender now and I'll see what the morning brings. If I'm awake it'll be a gentle stretch again.
The morning was mild in Bristol. No frost or wind, so no real need for the hat and gloves. A gentle run was a fine start to the day.
In the evening it was the dreaded hill session. I hate hills. I'm crap at them and so this was going to be a challenge. I set the Garmin up for 3 sets of 10x30 sec efforts with a 3 minute rest between reps. At least that's what I thought I'd done. The session went to pieces and I ended up running I don't know how many with no proper rest. The session looked like this Garmin. My final couple of efforts really got the heart going.
Anyway, I'm glad it's over. The achilles is feeling a bit tender now and I'll see what the morning brings. If I'm awake it'll be a gentle stretch again.
Tuesday 26 November 2013
Morning & Evening Running, 8 miles
Two runs today. The first was early doors, setting off at just before 6.
I'm reading a book on training regimes which pushes the merits of Fartlek running. The basic idea is to mix up your runs with some unstructured speed work of differing distances and pace. The idea is to boost your lactate threshold and also to stave off injury - which it suggests can be related to repetitive stress from running at the same speed and style all the time.
I wasn't too hopeful but must say I was pleasantly surprised by how fresh I felt after the 4 mile harbour loop. Even more surprising was a new PR for the loop. How did that happen?
In the evening I went out again. Did the same harbour loop at one steady pace and in about the same overall time. It wasn't so much fun so I think I might factor the fartlek session into one of my sessions for the next few weeks.
Tomorrow the plan is a short 2-3miles early and then hill reps somewhere. I bet I'm not so chirpy after those.
I'm reading a book on training regimes which pushes the merits of Fartlek running. The basic idea is to mix up your runs with some unstructured speed work of differing distances and pace. The idea is to boost your lactate threshold and also to stave off injury - which it suggests can be related to repetitive stress from running at the same speed and style all the time.
I wasn't too hopeful but must say I was pleasantly surprised by how fresh I felt after the 4 mile harbour loop. Even more surprising was a new PR for the loop. How did that happen?
In the evening I went out again. Did the same harbour loop at one steady pace and in about the same overall time. It wasn't so much fun so I think I might factor the fartlek session into one of my sessions for the next few weeks.
Tomorrow the plan is a short 2-3miles early and then hill reps somewhere. I bet I'm not so chirpy after those.
Monday 25 November 2013
Easy jog round the harbour
Back in Bristol and after 200miles in the car I needed a leg stretch. Took it very easy and jogged round the harbour then back to the hotel for a stretch and some feeble core exercises.
Tonight's challenge is not to eat too much crap in a local restaurant. The current favourite is Turtle Bay, a Caribbean themed chain. It's fitting the bill, with Trini Doubles and Carib making it feel like Port of Spain but on the downside everything tastes the same. Jerked if you know what I mean.
The second half of tonight's challenge will be to be back by 9 to watch The Choir on BBC2. Currently my second favourite programme - behind Gogglebox. Adios.
Tonight's challenge is not to eat too much crap in a local restaurant. The current favourite is Turtle Bay, a Caribbean themed chain. It's fitting the bill, with Trini Doubles and Carib making it feel like Port of Spain but on the downside everything tastes the same. Jerked if you know what I mean.
The second half of tonight's challenge will be to be back by 9 to watch The Choir on BBC2. Currently my second favourite programme - behind Gogglebox. Adios.
Sunday 24 November 2013
Grovelands Cross Country, 5miles
I haven't run a cross country race since Secondary school when we used to get kicked out into the freezing cold by Messrs Stainke & Dingwall.
This was my first team outing with Harpenden Arrows and what a good craic it turned out to be. I've really missed my football since having to give up in 2005 but this was almost reminiscent of travelling to an away game. The banter was good and generally everyone was fair game for a bit of abuse.
Running the race was a bit different. 5 miles, up and down and a bit boggy in places. Not one for the new yellow shoes.
Pre race the legs felt tired after a couple of faster sessions in the week and the body felt tired after a late night dinner party (thank you Lucy).
It was a three lap race and I was a bit conservative, which is a theme at the moment, holding back on the first 2. On the 3rd a I ramped it up a bit and managed a decent sprint finish over the last 500 yards, taking over a good number of runners. The closing pace was pretty impressive for me and the Garmin says I peaked at 4:55 min/mile. I'll have that.
Overall the last lap averaged 6:44min/miles ( the previous two were 7:11 and 7:14). I just need to sort my effort levels out and not be quite so cautious.
The week ahead is going to involve hill reps. The one embarrassing part of the race was my epic fail on every incline. Weak to say the least but redeemable if I do a bit of work.
This was my first team outing with Harpenden Arrows and what a good craic it turned out to be. I've really missed my football since having to give up in 2005 but this was almost reminiscent of travelling to an away game. The banter was good and generally everyone was fair game for a bit of abuse.
Running the race was a bit different. 5 miles, up and down and a bit boggy in places. Not one for the new yellow shoes.
Pre race the legs felt tired after a couple of faster sessions in the week and the body felt tired after a late night dinner party (thank you Lucy).
It was a three lap race and I was a bit conservative, which is a theme at the moment, holding back on the first 2. On the 3rd a I ramped it up a bit and managed a decent sprint finish over the last 500 yards, taking over a good number of runners. The closing pace was pretty impressive for me and the Garmin says I peaked at 4:55 min/mile. I'll have that.
Overall the last lap averaged 6:44min/miles ( the previous two were 7:11 and 7:14). I just need to sort my effort levels out and not be quite so cautious.
The week ahead is going to involve hill reps. The one embarrassing part of the race was my epic fail on every incline. Weak to say the least but redeemable if I do a bit of work.
Friday 22 November 2013
Airport Run, 3 miles Tempo effort
It was a stunning day. Blue clear skies, crisp air with a cold northerly breeze. A tad on the cool side but one that gets rid of any cobwebs.
I'm just establishing my running schedule from now until the marathon in April. Each week will have a mix of fast reps, steady tempo and a slow long run, add a mix of recovery runs, swimming and some time on the turbo trainer and that's me for the next 20 weeks.
Friday's going to be tempo day and today's first session was an undulating 3 miles back from Luton Parkway station. I'm in the base building phase for the next 2-3 weeks so no need to kill myself just establish good habits.
After a warm-up I was off and tried not too look at the pace but focus on how I was breathing so as to keep myself comfortable. It wasn't too bad apart from on the steeper climbs which I had me trying to keep the legs turning at the same speed but with a shorter stride.
Overall I was happy to have got that one out of the way. Over the next few weeks and months I'll extend that effort from 3 miles to over 10. Sounds like it will hurt.
I'm just establishing my running schedule from now until the marathon in April. Each week will have a mix of fast reps, steady tempo and a slow long run, add a mix of recovery runs, swimming and some time on the turbo trainer and that's me for the next 20 weeks.
Friday's going to be tempo day and today's first session was an undulating 3 miles back from Luton Parkway station. I'm in the base building phase for the next 2-3 weeks so no need to kill myself just establish good habits.
After a warm-up I was off and tried not too look at the pace but focus on how I was breathing so as to keep myself comfortable. It wasn't too bad apart from on the steeper climbs which I had me trying to keep the legs turning at the same speed but with a shorter stride.
Overall I was happy to have got that one out of the way. Over the next few weeks and months I'll extend that effort from 3 miles to over 10. Sounds like it will hurt.
Wednesday 20 November 2013
Reps in the rain, 3x800, 3x600,3x400
I'm in Bristol and needed to blow away the cobwebs. I decided a bit of speed work was in order, nothing too eye-popping but a session to get the legs turning over a little quicker. So it was 3x800, 3x600, 3x400 with a reasonable recovery.
The rain and wind greeted me but I wasn't wimping out. After the warm up it was off round the harbour. The first effort was steady but the second was a struggle. Number 3 and I was in the groove. The pace was pretty constant which is a good sign.
The 3x600's felt fine and I found myself back in Queen's Square dodging through various groups doing circuits. With the various personal trainers watching I knew I was stepping up the pace.
Overall I was running well within myself but glad to get a bit of pace into the week.
The rain and wind greeted me but I wasn't wimping out. After the warm up it was off round the harbour. The first effort was steady but the second was a struggle. Number 3 and I was in the groove. The pace was pretty constant which is a good sign.
The 3x600's felt fine and I found myself back in Queen's Square dodging through various groups doing circuits. With the various personal trainers watching I knew I was stepping up the pace.
Overall I was running well within myself but glad to get a bit of pace into the week.
Tuesday 19 November 2013
Chilly one up to the airport, 6.5miles
It was freezing today, no snow but absolutely freezing in the north easterly wind. That made the run up to the airport into the wind and I was wishing I'd worn a hat and gloves.
As it was so cold I kept it slightly brisker than I intended. I'd planned to keep it very slow and steady but decided I wasn't hanging about any more than I had too. The pace averaged at 9min/mile but there was a steady decrease as the route turned uphill.
My energy levels were good and I'm feeling nearly 100%.
Weight wise the scales are now at 84kg.
Monday 18 November 2013
Back from the Brink
I'm back. Wasn't quite confined to bed but that man-flu is an energy sapper.
I'd not been a 100% for a few weeks and finally I succumbed to the lurgy. So after an enforced few days off today I took those first tentative steps to see how I felt.
Not sure what happened to lunchtime today but eventually took a break at 2.30pm and did a wee loop down town to see how I felt. That went well so this evening I took another tentative trip round the the Avenues. The chest and energy levels felt ok so looks like I can get back to it.
I'd not been a 100% for a few weeks and finally I succumbed to the lurgy. So after an enforced few days off today I took those first tentative steps to see how I felt.
Not sure what happened to lunchtime today but eventually took a break at 2.30pm and did a wee loop down town to see how I felt. That went well so this evening I took another tentative trip round the the Avenues. The chest and energy levels felt ok so looks like I can get back to it.
Wednesday 13 November 2013
Bristol Harbour Loop with Chris, 4miles
It's a beautiful day in the South West and great conditions for a run round Bristol Harbour.
I was joined by my colleague Chris Chadwick for the first time and took it at a steady constant pace. After a gruelling day in the office a run and some fresh air was the best tonic.
After a quick stretch it's a curry with the team at Tikka Flame. Mr Blobby better remember he's back on the scales tomorrow.
I was joined by my colleague Chris Chadwick for the first time and took it at a steady constant pace. After a gruelling day in the office a run and some fresh air was the best tonic.
After a quick stretch it's a curry with the team at Tikka Flame. Mr Blobby better remember he's back on the scales tomorrow.
Tuesday 12 November 2013
Two Run Tuesday, short and easy 6.2miles
Today I managed a couple of short runs. The first back from the bus stop and second a lunchtime jog around the fields and Nicky Line. It's been pelting it down over the last few days so everything is drenched and the fields were like bogs. Marvellous.
The legs are still tired from Sunday so even these short slow runs were a little more uncomfortable than I'd like.
I've no intention to push myself this week but I do want to keep the legs turning over so I hope it will be more of the same over the next few days.
I'm working up my programme to reach the marathon in peak condition. The next few weeks will be steady and the build up of miles and intensity will happen from December.
I thought I'd add my weight to the blog and see what happens over the next 4 months. At the moment I'm 13.5 stones, or 85kg and I'd expect to be nearer 80kg in April. Lets see how Mr Blobby gets on.
The legs are still tired from Sunday so even these short slow runs were a little more uncomfortable than I'd like.
I've no intention to push myself this week but I do want to keep the legs turning over so I hope it will be more of the same over the next few days.
I'm working up my programme to reach the marathon in peak condition. The next few weeks will be steady and the build up of miles and intensity will happen from December.
I thought I'd add my weight to the blog and see what happens over the next 4 months. At the moment I'm 13.5 stones, or 85kg and I'd expect to be nearer 80kg in April. Lets see how Mr Blobby gets on.
Sunday 10 November 2013
Towards the London Marathon, Grand Union Canal Half Marathon
I'm delighted to have a place in next April's London Marathon. Things have worked out in an amazing way for me to link up with PHAB Kids, a charity which I've had knowledge and experience of for most of my life.
Phab's aim is to promote and encourage people of all abilities to come together on equal terms, to achieve complete inclusion within the wider community.
My Lewis based family and friends will remember my dear cousin Helen Macleod who, along with her parents, benefited from the support and opportunities PHAB provided.
Helen was one of the anchors in my life as I grew up. Our holidays in Stornoway always included a daily visit from Helen and her folks which would lead to a trip down town, or out to the Castle grounds or a road trip to Ness. Wonderful times where the old estate car would have at least 4 kids stuffed in the boot.
I'll post more about Helen in the coming weeks as I dig out old photos and more stories.
So the first steps towards London were kicked off today. 13.1miles on the Grand Union Canal Half Marathon. I was delighted to be able to participate and come in under 1:40 after what has been an eventful week or so. Susan has slipped a disc and pretty much immobile all week. Trips to 2 hospitals on Saturday got us a clear diagnosis and a few options for resolution that will play out over the next week or so.
So this morning my good friend David Moritz got me to the start. It was a 7am departure for a 10am start. Then I plodded, ached and groaned my way from Uxbridge to Watford. I have never been so unprepared in all my life! At times I just fancied stopping for a sleep but somehow dug in to do what I think is my third fastest half marathon. Grand Union Canal Half Marathon.
So that's it the pace is set and the training programme gets underway. I'll be logging the miles and clogging the blog with all the ups and downs.
Phab's aim is to promote and encourage people of all abilities to come together on equal terms, to achieve complete inclusion within the wider community.
My Lewis based family and friends will remember my dear cousin Helen Macleod who, along with her parents, benefited from the support and opportunities PHAB provided.
Helen was one of the anchors in my life as I grew up. Our holidays in Stornoway always included a daily visit from Helen and her folks which would lead to a trip down town, or out to the Castle grounds or a road trip to Ness. Wonderful times where the old estate car would have at least 4 kids stuffed in the boot.
I'll post more about Helen in the coming weeks as I dig out old photos and more stories.
So the first steps towards London were kicked off today. 13.1miles on the Grand Union Canal Half Marathon. I was delighted to be able to participate and come in under 1:40 after what has been an eventful week or so. Susan has slipped a disc and pretty much immobile all week. Trips to 2 hospitals on Saturday got us a clear diagnosis and a few options for resolution that will play out over the next week or so.
So this morning my good friend David Moritz got me to the start. It was a 7am departure for a 10am start. Then I plodded, ached and groaned my way from Uxbridge to Watford. I have never been so unprepared in all my life! At times I just fancied stopping for a sleep but somehow dug in to do what I think is my third fastest half marathon. Grand Union Canal Half Marathon.
So that's it the pace is set and the training programme gets underway. I'll be logging the miles and clogging the blog with all the ups and downs.
Sunday 16 June 2013
Good hard week
I was feeling pretty motivated after my Half Marathon performance. The legs didn't feel too sore and I was confident the pace was returning.
Monday I was in Bristol and did the 3 mile loop round the harbour followed by a decent stretch.
Tuesday was a travel day so I rested up. Wednesday I decided to do a 5 mile loop but do the middle 2 at tempo pace. I targeted the hilly section of the Herts10k route and pushed it as hard as I could.
Thursday was another travel day so another day off. Friday I put in a great reps session on the way back from the airport. 3 x 800-600-300 is tough along the undulating path from Luton. I pushed the effort as hard as I could and was as close to being sick as I've ever been on the final 300.
Saturday I took it easy with 5miles around the park and golf course.
Sunday was supposed to be an easy long run but I was with the A-team and ended up on a quick 10 miles. It was great though and I was glad to hang on for half of it and then "chat" with Viddy on the way back.
Overall a good week and the pursuit of pace continues.
Monday I was in Bristol and did the 3 mile loop round the harbour followed by a decent stretch.
Tuesday was a travel day so I rested up. Wednesday I decided to do a 5 mile loop but do the middle 2 at tempo pace. I targeted the hilly section of the Herts10k route and pushed it as hard as I could.
Thursday was another travel day so another day off. Friday I put in a great reps session on the way back from the airport. 3 x 800-600-300 is tough along the undulating path from Luton. I pushed the effort as hard as I could and was as close to being sick as I've ever been on the final 300.
Saturday I took it easy with 5miles around the park and golf course.
Sunday was supposed to be an easy long run but I was with the A-team and ended up on a quick 10 miles. It was great though and I was glad to hang on for half of it and then "chat" with Viddy on the way back.
Overall a good week and the pursuit of pace continues.
Monday 10 June 2013
St Albans Half Marathon, 2013
The last 6 weeks or so have been focused on improving my running speed which has disappeared over the last couple of years as I've focused on triathlon and lately the London Marathon.
This was my first half marathon for a while and I was a bit disorganised to say the least. I travelled with my friend Dominic and rolled up 20 minutes before race start, still needing to change, drop bag and warm up.
The warm up didn't happen and I jumped into the nearest pen seconds before the start. I found myself way back and struggled to pass through the crowds over the first 1-2 miles.
I thought that was fine as I was desperate not to go off too fast.
I set my pace at just under 8min/miles through to mile 7 and maintained a good effort up the hills.
Since I last ran a road race there's been a revolution in the number of barefoot runners. Most of them had started well but were slowing up between 9 and 10 miles. The one I spoke to complained about sore feet.
I took a SIS gel on at mile 10, enjoyed the caffeine hit and pushed on. The course is undulating and a lot of folk were paying the price of a fast start and I just targeted the next shirt to pull in.
The last 3 miles were positive and I was able to accelerate over the last half mile to complete in 1:43.
Overall I am delighted with the performance and that I was able to hold the average under 8mins. This was a PB for St Albans, my previous best was 1:49 in 2009.
However, on reflection I held back a little too much and this is probably a result of the mindset I've had for the endurance events I've completed over the last couple of years. Going forward I need to put that out of my mind and race nearer the edge - or unleash myself as I have been told before!
However, on reflection I held back a little too much and this is probably a result of the mindset I've had for the endurance events I've completed over the last couple of years. Going forward I need to put that out of my mind and race nearer the edge - or unleash myself as I have been told before!
I'm carrying on with the pursuit of pace and after an easy 3 miles and a stretch I'll be back to reps on Wednesday. St Albans Half Garmin
Sunday 7 April 2013
Easy week, 2 to go
The taper has begun. That means the consistent building of stamina, endurance and miles has come to an end. Now it's about rest and preparation for the big day.
That doesn't mean easing off completely but just an ease off the volume and anything that might lead to injury.
It's a funny period. Quite quickly the legs, body and mind feel fresh and before you know it the shorter distances feel easy. That leads to the mind playing tricks and you start to think that this will all translate into a faster marathon than you can really expect.
I've done about 12 weeks training. My mileage in 2013 is 324miles. Not huge in nearly 4 months and I'll be found out if I try and push for a decent time.
However, this week I've been feeling quite good. 6 runs in the last 7 days, a total of 43 miles.
I started on Monday with a steady run up to the airport. This was slow and steady 6.6 miles, my first run after the 22.5 completed the previous Friday.
Tuesday was a short 4 miles in Bristol. Slightly quicker than Monday but still easy.
Wednesday was a 7 mile loop with my colleague Matt. The pace was quicker but the legs and lungs felt good and the average was 8.21min/miles.
Thursday and I was out again in Bristol, this time another 7 miles on my own. A little slower but still sub 9min/miles.
Friday was a rest day, so Saturday was an early start and run from the airport. This time 7.5miles at 8.31 pace.
This morning was a longer 11.3miles but the pace was a slightly quicker 8.24 average.
The reality is that I'll be lucky to average under 9min/miles in the marathon and I need to remember that. Especially in the first 13miles when all will feel fresh and the occasion can drag you along.
I was talking with Jon Cobb today and we discussed the Isle of Dogs-Canary Warf section. That's where the wheels come off, miles 15-20. For me that's the focus, get through there at a 9min pace and see what - if anything - is left in the tank.
The week ahead is more of the short and easy running. Should be fun and 30miles will be more than enough to get through.
That doesn't mean easing off completely but just an ease off the volume and anything that might lead to injury.
It's a funny period. Quite quickly the legs, body and mind feel fresh and before you know it the shorter distances feel easy. That leads to the mind playing tricks and you start to think that this will all translate into a faster marathon than you can really expect.
I've done about 12 weeks training. My mileage in 2013 is 324miles. Not huge in nearly 4 months and I'll be found out if I try and push for a decent time.
However, this week I've been feeling quite good. 6 runs in the last 7 days, a total of 43 miles.
I started on Monday with a steady run up to the airport. This was slow and steady 6.6 miles, my first run after the 22.5 completed the previous Friday.
Tuesday was a short 4 miles in Bristol. Slightly quicker than Monday but still easy.
Wednesday was a 7 mile loop with my colleague Matt. The pace was quicker but the legs and lungs felt good and the average was 8.21min/miles.
Thursday and I was out again in Bristol, this time another 7 miles on my own. A little slower but still sub 9min/miles.
Friday was a rest day, so Saturday was an early start and run from the airport. This time 7.5miles at 8.31 pace.
This morning was a longer 11.3miles but the pace was a slightly quicker 8.24 average.
The reality is that I'll be lucky to average under 9min/miles in the marathon and I need to remember that. Especially in the first 13miles when all will feel fresh and the occasion can drag you along.
I was talking with Jon Cobb today and we discussed the Isle of Dogs-Canary Warf section. That's where the wheels come off, miles 15-20. For me that's the focus, get through there at a 9min pace and see what - if anything - is left in the tank.
The week ahead is more of the short and easy running. Should be fun and 30miles will be more than enough to get through.
Friday 29 March 2013
Brutal, 22.5miles
Mud, snow, hills. Energy sapping 22.5miles. I'm in bits after that.
The plan had been to take it steady for 10miles, loop back and pick up a drink and some gels.
The trails are muddy and there was ankle deep snow in places, and as I discovered my trainers were next to useless. So as well as picking up the drink and gels I had to change into my trail shoes. Not textbook.
Part 2 was to be 12miles down by Redbourn and Flamstead. Again, the trails and fields were mud baths. By the time I reached the hill by Redbourn Golf Course I was in bits.
Anyway, the good news is I kept moving. Mentally was strong and can be happy with nearly 4 hours on my feet.
I'm having a quiet one now and looking forward to an Easter egg on Sunday.
The plan had been to take it steady for 10miles, loop back and pick up a drink and some gels.
The trails are muddy and there was ankle deep snow in places, and as I discovered my trainers were next to useless. So as well as picking up the drink and gels I had to change into my trail shoes. Not textbook.
Part 2 was to be 12miles down by Redbourn and Flamstead. Again, the trails and fields were mud baths. By the time I reached the hill by Redbourn Golf Course I was in bits.
Anyway, the good news is I kept moving. Mentally was strong and can be happy with nearly 4 hours on my feet.
I'm having a quiet one now and looking forward to an Easter egg on Sunday.
Thursday 21 March 2013
New Shoes
So I've not done much running in the last week but that doesn't mean I've not been doing important stuff. I've spent a good week bedding in my new Adidas trainers. That means wearing them around the house and generally poncing about.
That done, today was the big outing. A muddy 3miles and my trainers are now splattered and will never be the same.
They're the ones designated as my marathon beasts and so will get a doing between now and then.
The run was down through Rothamstead and back up the Nicky Line. Short and sweet as I had to be suited and booted for a day with the lawyers in London. Short Loop
That done, today was the big outing. A muddy 3miles and my trainers are now splattered and will never be the same.
They're the ones designated as my marathon beasts and so will get a doing between now and then.
The run was down through Rothamstead and back up the Nicky Line. Short and sweet as I had to be suited and booted for a day with the lawyers in London. Short Loop
Wednesday 20 March 2013
Dust Buster
I've not been out for over a week trying to stave off another chest infection. Finally boredom, or is it panic, got me back out for a few slow and steady miles. Its kill or cure time so we'll see what tomorrow brings.
Harpenden Street Loop It didn't feel too bad and I was way overdressed with gloves and a hat ditched after a mile.
I've got a good few sponsors now and the target total is getting closer. If you'd like to support Heart Research Uk you can sponsor me at the link below:
http://uk.virginmoneygiving.com/KenMurray
Harpenden Street Loop It didn't feel too bad and I was way overdressed with gloves and a hat ditched after a mile.
I've got a good few sponsors now and the target total is getting closer. If you'd like to support Heart Research Uk you can sponsor me at the link below:
http://uk.virginmoneygiving.com/KenMurray
Wednesday 6 March 2013
Two runs in Bristol
I'm in Bristol for a few days. It's pretty busy with work but the evening provides an opportunity to get a few miles in.
Tuesday was a 90 minute run followed by the football. It was probably too long a run after the previous day's exertions and I struggled in the last 30 mins. 90 minutes
Tonight I decided to take it really easy and keep the heart rate in Z1. The pace was slow but steady and I actually feel more refreshed and have less aches and pains than I did through the day. 4miles was just enough. Easy 4
Tuesday was a 90 minute run followed by the football. It was probably too long a run after the previous day's exertions and I struggled in the last 30 mins. 90 minutes
Tonight I decided to take it really easy and keep the heart rate in Z1. The pace was slow but steady and I actually feel more refreshed and have less aches and pains than I did through the day. 4miles was just enough. Easy 4
Monday 4 March 2013
Tempo, 6.5miles
The base building is over and I feel almost healthy again! The lungs are probably 95% which is a great improvement on where I was 4 weeks ago. So with that I decided it was time to exert myself and put a bit of steady pace into a run.
The target was to remain at or around 8min miles over the Herts 10k course. The first 3 miles is pretty easy but the run home starts with a hill and from there its traditionally painful.
The sun was shining and the birds were singing as I took off. I was feeling pretty good and the pace was around 8mins. As predicted the first three miles were easy enough.
From mile 4 the heart was pounding and the legs were wondering what the hurry was. All this slow and steady run has reinforced the notion that every run should be slow. I've been avoiding the pain but with 6 weeks to the marathon there's still time to change the habit and inject a tad more pace.
I finished strongly and was pleased to see an average pace of 7.49 min/miles. Herts 10k
Not fast by any stretch but looking back it's my fastest training run since last August when I did a fast 10k after 37 miles on the bike. What was I on? 10k off the bike
The target was to remain at or around 8min miles over the Herts 10k course. The first 3 miles is pretty easy but the run home starts with a hill and from there its traditionally painful.
The sun was shining and the birds were singing as I took off. I was feeling pretty good and the pace was around 8mins. As predicted the first three miles were easy enough.
From mile 4 the heart was pounding and the legs were wondering what the hurry was. All this slow and steady run has reinforced the notion that every run should be slow. I've been avoiding the pain but with 6 weeks to the marathon there's still time to change the habit and inject a tad more pace.
I finished strongly and was pleased to see an average pace of 7.49 min/miles. Herts 10k
Not fast by any stretch but looking back it's my fastest training run since last August when I did a fast 10k after 37 miles on the bike. What was I on? 10k off the bike
Sunday 3 March 2013
50 mile week
Stepping up the volume has been a tale of two halves. Last Sunday I did a steady 18miles. It was a planned route, I was well fed, hydrated and carried some water & gels. On Monday I felt strong and did 7 miles to stretch the legs. I didn't want to push it so I took a rest day on Tuesday and started building after that.
On Friday I decided to take the train to Bath and run back to Bristol along an old railway path. 13 miles it says on the tin, so I planned to step up the pace and see how I coped with 13 miles at 8min miles.
All was well for 2 miles then I lost the path, ended up climbing a hill, running along a main road, through some fields and eventually back to the path. 5 miles run and 12 to go? No water and one gel I decide to try and limit the damage. By the time I get back to the hotel I'm wrecked. Bath to Bristol
The legs are still shot to pieces. I did an 8 today but the aches and pains are still there. What a lesson for proper preparation before heading off into the unknown. Sunday 8
Not sure what the week ahead holds. I've a few nights in Bristol but I'm staying well clear of that path.
On Friday I decided to take the train to Bath and run back to Bristol along an old railway path. 13 miles it says on the tin, so I planned to step up the pace and see how I coped with 13 miles at 8min miles.
All was well for 2 miles then I lost the path, ended up climbing a hill, running along a main road, through some fields and eventually back to the path. 5 miles run and 12 to go? No water and one gel I decide to try and limit the damage. By the time I get back to the hotel I'm wrecked. Bath to Bristol
The legs are still shot to pieces. I did an 8 today but the aches and pains are still there. What a lesson for proper preparation before heading off into the unknown. Sunday 8
Not sure what the week ahead holds. I've a few nights in Bristol but I'm staying well clear of that path.
Monday 25 February 2013
Another 6.5, Airport Run
It was frankly freezing today. For some strange reason I decided to run up to the airport instead of jumping on the train. So it was 6.5miles into the wind.
The legs didn't feel too bad after yesterday's 17 and a bit. I guess that means I can go faster which is reassuring.
I tried to take it easy but I had to keep the legs turning over just to get warm. So it was a bit of a grey zone run, not a recovery run and not a pace builder. Airport Run
Tonight's an early night as its the M25 first thing. Tomorrow could be a few reps in Bristol but I'll see how the day pans out first.
The legs didn't feel too bad after yesterday's 17 and a bit. I guess that means I can go faster which is reassuring.
I tried to take it easy but I had to keep the legs turning over just to get warm. So it was a bit of a grey zone run, not a recovery run and not a pace builder. Airport Run
Tonight's an early night as its the M25 first thing. Tomorrow could be a few reps in Bristol but I'll see how the day pans out first.
Sunday 24 February 2013
8 Weeks to go and still building
8 Weeks from now and the London Marathon will be all over. I should be on my way home, hopefully feeling triumphant if a little sore.
This has been a good week. I managed a steady sub 9 minute 12 miles in Bristol, followed that with 7 miles at 8.05 pace, then another 5 at 9.05. Today it was a long slow 17.7miles at 9.32 pace.
The 7 miles at 8.05 were with my mate David Moritz. It was really good to run with someone fast. I've been taking it very steady since coming back from illness but this was a good test. I thoroughly enjoyed it and need to add a tempo set to my weekly sessions.
Today was a mental challenge. I wasn't able to do the Gade Runners 17 miles down in Hemel Hempstead today so decided to take off on my own and cover the same distance.
Today was about building endurance. I had to keep the pace slow and keep the heart rate down. So the plan was for something around 9.30 pace. I expected that to be ok for 12-14miles but then the last few miles to hurt.
I did well at keeping the heart rate down and paid no attention to pace. Around mile 10 it was into the wind and uphill. The legs were feeling it but my nutrition is working well and a combination of SIS and Maximuscle gels kept m feeling fresh.
I reached the M1 and was surprised to see I was near 13 miles. I have 4 to go and don't feel too bad. I struggle along the side of a field which has just been ploughed but when I hit the road by Redbourn Golf Club I pick up the pace. I'm pretty pleased that my last 3 miles were my fastest. No records set but good to know I have more in the tank.
In the end its a 17.7 miler and it took 2:48. That's slow compared to 3 years ago when I was doing over 20 miles in 2:42. But I'm happy given I've only been at it for 4 weeks.
This has been a good week. I managed a steady sub 9 minute 12 miles in Bristol, followed that with 7 miles at 8.05 pace, then another 5 at 9.05. Today it was a long slow 17.7miles at 9.32 pace.
The 7 miles at 8.05 were with my mate David Moritz. It was really good to run with someone fast. I've been taking it very steady since coming back from illness but this was a good test. I thoroughly enjoyed it and need to add a tempo set to my weekly sessions.
Today was a mental challenge. I wasn't able to do the Gade Runners 17 miles down in Hemel Hempstead today so decided to take off on my own and cover the same distance.
Today was about building endurance. I had to keep the pace slow and keep the heart rate down. So the plan was for something around 9.30 pace. I expected that to be ok for 12-14miles but then the last few miles to hurt.
I did well at keeping the heart rate down and paid no attention to pace. Around mile 10 it was into the wind and uphill. The legs were feeling it but my nutrition is working well and a combination of SIS and Maximuscle gels kept m feeling fresh.
I reached the M1 and was surprised to see I was near 13 miles. I have 4 to go and don't feel too bad. I struggle along the side of a field which has just been ploughed but when I hit the road by Redbourn Golf Club I pick up the pace. I'm pretty pleased that my last 3 miles were my fastest. No records set but good to know I have more in the tank.
In the end its a 17.7 miler and it took 2:48. That's slow compared to 3 years ago when I was doing over 20 miles in 2:42. But I'm happy given I've only been at it for 4 weeks.
Thursday 21 February 2013
Catch Up, Good miles and Bad miles
Work's been a tad busy and meant I've had very little time to catch up on the blog or fit in that many runs. That may be a blessing in disguise as I'm still not 100% and can't be running every day or else I'll be back to square one!
I've done a few steady sessions and a couple of long runs over the last 10 days. The long runs were a complete contrast.
On Sunday I did a painful 13.5 mile run to Church. I wasn't well prepared. A late night, no breakfast and only a cup of water to get me going. It was ok until mile 8 and then a real struggle. I really didn't enjoy it and was dehydrated and starving by the time I arrived at SBC. Susan was a star though and had made me some sandwiches so I was watered and fed on arrival. SBC Run
Last night I took completed a 12 mile run out-and-back in Bristol. It was freezing in the wind and with only one layer and no gloves, it was painful. However, the running legs were good and my chest/breathing felt as good as it has for weeks. I kept the heart rate low (zone 2) and managed to keep all but one under 9min pace. I was very happy with that. Bristol 12 miles
Today the legs feel strong and there's no aches or pains.
The plan is 7 miles tomorrow, a run back from the airport and then a longer one on Saturday morning. That should see me at 35 miles for the week which isn't too shabby.
I've done a few steady sessions and a couple of long runs over the last 10 days. The long runs were a complete contrast.
On Sunday I did a painful 13.5 mile run to Church. I wasn't well prepared. A late night, no breakfast and only a cup of water to get me going. It was ok until mile 8 and then a real struggle. I really didn't enjoy it and was dehydrated and starving by the time I arrived at SBC. Susan was a star though and had made me some sandwiches so I was watered and fed on arrival. SBC Run
Last night I took completed a 12 mile run out-and-back in Bristol. It was freezing in the wind and with only one layer and no gloves, it was painful. However, the running legs were good and my chest/breathing felt as good as it has for weeks. I kept the heart rate low (zone 2) and managed to keep all but one under 9min pace. I was very happy with that. Bristol 12 miles
Today the legs feel strong and there's no aches or pains.
The plan is 7 miles tomorrow, a run back from the airport and then a longer one on Saturday morning. That should see me at 35 miles for the week which isn't too shabby.
Sunday 10 February 2013
Pavement Pounder, 14.5miles
It hasn't been a great week for running. I ended up driving 1000miles which doesn't really leave much time or energy for a run.
Not that the weather has been too inspiring, freezing and rain.
This morning was no different. The Met Office says it feels like -1c in the icy wind and rain. I can vouch for that I'm sitting by the Aga trying to get warm.
I missed the 7am start with Dave & Lee. Instead I set off at 7.30am in the direction of St Albans. This is one of those straight there and back runs that is a road and pavements 13-14miles. I couldn't face any mud and puddles today.
The way out was into the wind which was a great decision as I was still warm and motivated. By the turn at Westminster Lodge though I was soaked through, my cap was like a sodden ice block and a bus home was very tempting.
The slog back was with the wind and wasn't as bad as the way out. I added a loop up Hill Road and round Park Avenue to get the miles over 14.
The legs are very stiff but overall I don't feel too bad. I just need to warm through.
It's Chinese New Year and we're having a Chinese lunch with Granny today, hope you all have a lovely day and year of the Snake!
Pavement Pounder, 14.5miles
Not that the weather has been too inspiring, freezing and rain.
This morning was no different. The Met Office says it feels like -1c in the icy wind and rain. I can vouch for that I'm sitting by the Aga trying to get warm.
I missed the 7am start with Dave & Lee. Instead I set off at 7.30am in the direction of St Albans. This is one of those straight there and back runs that is a road and pavements 13-14miles. I couldn't face any mud and puddles today.
The way out was into the wind which was a great decision as I was still warm and motivated. By the turn at Westminster Lodge though I was soaked through, my cap was like a sodden ice block and a bus home was very tempting.
The slog back was with the wind and wasn't as bad as the way out. I added a loop up Hill Road and round Park Avenue to get the miles over 14.
The legs are very stiff but overall I don't feel too bad. I just need to warm through.
It's Chinese New Year and we're having a Chinese lunch with Granny today, hope you all have a lovely day and year of the Snake!
Pavement Pounder, 14.5miles
Tuesday 5 February 2013
First run of the day, 4.5miles
The plan was to get two runs in today. Mission accomplished this morning with a 4.5miler in the freezing wind. The forecast is for snow flurries later.
The route was from the school bus, up through the park, onto the Nicky Line and home via Park Avenue. It's a pleasant run, pretty muddy across the fields but has good variety.
The plan is for 3-5miles later but we'll see what the day brings.
Sunday 3 February 2013
Mud & Blood, 10.9miles
Today was the first ramp up to above 10miles for a while. The roads were fine but some of my route took me across fields and onto some normally pleasant bridleways.
The mud took its toll and sapped what little energy I had. I also had to divert through some hedgrows just to get passed some huge puddles. Luckily I've only a few flesh wounds.
The legs felt a bit stiff towards the end and I spent 15mins stretching afterwards.
I think tomorrow will be an enforced rest day as I'm off to Bristol for the day and doubt I'll be back in time to squeeze in a few miles.
Mud & Blood, 10.9miles
The mud took its toll and sapped what little energy I had. I also had to divert through some hedgrows just to get passed some huge puddles. Luckily I've only a few flesh wounds.
The legs felt a bit stiff towards the end and I spent 15mins stretching afterwards.
I think tomorrow will be an enforced rest day as I'm off to Bristol for the day and doubt I'll be back in time to squeeze in a few miles.
Mud & Blood, 10.9miles
Saturday 2 February 2013
This is going to hurt...... London Marathon Training
Thanks for taking a look at the blog.
I signed up to do the London Marathon back in October but have spent the last few months limping from one virus to the next. Recovery from pneumonia and a kidney infection wasn't quite as quick as I'd hoped.
Anyway, I'm feeling better and have started the "Panic Programme" or a 12 week schedule to get ready to run the 26.2 miles.
Last time I ran the London Marathon I was aiming for somewhere near 3 hours, this year I'll be delighted with sub 4.
This week I've managed 5 runs, a total of 28 miles and 4000 calories burned so far.
Airport Run
Bristol Loop
Twice round the Bristol Loop
Roundwood Loop
Herts 10k
The legs have ached a bit but nothing too major. My lungs are probably at 90% so I'm not pushing the pace or heart rate.
Tomorrow I'll be looking to get in a longer run, probably 10 or 11 and then on a weekly basis building that up by 1-2 miles at a time. The idea will be to peak at 19 or 20 a couple of weeks before the race.
I need to lose a few kilos. Current weight is 84kg but by race day I aim to be back to 79 or 80kg.
78 days to go and it's not going to be pretty.
I signed up to do the London Marathon back in October but have spent the last few months limping from one virus to the next. Recovery from pneumonia and a kidney infection wasn't quite as quick as I'd hoped.
Anyway, I'm feeling better and have started the "Panic Programme" or a 12 week schedule to get ready to run the 26.2 miles.
Last time I ran the London Marathon I was aiming for somewhere near 3 hours, this year I'll be delighted with sub 4.
This week I've managed 5 runs, a total of 28 miles and 4000 calories burned so far.
Airport Run
Bristol Loop
Twice round the Bristol Loop
Roundwood Loop
Herts 10k
The legs have ached a bit but nothing too major. My lungs are probably at 90% so I'm not pushing the pace or heart rate.
Tomorrow I'll be looking to get in a longer run, probably 10 or 11 and then on a weekly basis building that up by 1-2 miles at a time. The idea will be to peak at 19 or 20 a couple of weeks before the race.
I need to lose a few kilos. Current weight is 84kg but by race day I aim to be back to 79 or 80kg.
78 days to go and it's not going to be pretty.
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