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.

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

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

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

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

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.