Recovery running, 11.3miles

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

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

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

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

Easy start, 5.3miles

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

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

It was 5.3miles, 8.15pace. Nice one.

Round the bend, 5.8miles

Dropped the kids and did a quick loop of the Nickey Line, West Common and Southdown.

After yesterday's speed today was all about form and cadence. Enjoyed the run, 5.8miles, average pace 8.41.

I've been on Susan's new diet since Saturday. I've lost 1kg already and I'm eating more - just more of the right stuff.

Easy recovery and more snow, 6.2miles

Man I was all aches and pains after yesterday's long run. That extra few miles is really something and hard to describe.

Susan has worked with elite athletes as a dietitian, helping them reach PB's through more effective training and race nutrition. At long last she decided to give me some advice. So my diet is being overhauled to ensure I'm able to bounce back from the long runs and be as lean as I can on race day.

Out goes the fatty foods and in comes extremely high carb foods. I've not exactly got a bad diet but she has me eating like Michael Phelps, think 3-4000 calories every day.

This morning was a recovery run for Paul and I. A cheeky loop to Wheathampstead at 9 pace was my plan and unbelievable Paul was on for it too. Normally he wants to go faster but his 16.5 yesterday had taken its toll.

We hoped Anthony would be out but he was on sick duty as one of his girls had been poorly all night.

The snow was falling and the ground was crisp, which was good as its very mucky and slippy. The run over was fine. Slow, 9min, zone 1. Happy days.
The return was similar. Easy peasy.

Got home in 58mins, 6.2miles to the total and no idea what I'll do next.

Is that snow? 5.3miles

It's got very cold again. 2c this morning and sleet falling. By evening it was +0.5c and still threatening.

I went out anyway, just to stretch the legs and ease into the week. I've a trip to Scotland so expect a midweek rest day.

The route was out towards Woodend and back via the Avenues loop. I collected my tickets for a train to Nottingham tomorrow and Edinburgh on Wednesday. Trains are my new Ryanair.

It was an easy 5.3miles in 49 mins, I make that just over 9 min pace. Nice and easy.

Gingerly, Gingerly, 4.4miles

Its not a reference to Chris Evans, which is proving an entertaining breakfast show, rather its a reference to running on the back of a heavy cold and on the melting slush and ice.
I've been off the road most of the week, trying to keep a heavy cold from moving south into my chest. It seems to have worked and felt today like it was on its way out.
So at lunchtime I thought a 40min very easy run would provide a reasonable test. I took it very easy, headed down Station Road, picked up the Swan Walk. Reached Cherry Tree Lane and headed up through the fields to Pipers Lane. Followed that down to the footpath and cut along to Meadway and home.
It was slushy and slippy. Lots of ice around and still tricky for runners and motorists.
4.4 miles done in 42mins. Feel ok and hopefully do a slightly longer run tomorrow morning.

10 miles and then breakfast, 10.2 miles

Took off early this morning to get a recovery run in. The rain had gone and it was looking like a nice bright morning. I decided to head for Childwickbury, passed Stanley Kubrik's old place and back via Beeson End Lane.

As the weather was so good I decided to go that way via Medway and the Pipers Lane / Ayres End Lane which would add a bit of variety to the usual 8 mile loop.

The focus was on staying close to 9min/mile pace, keeping the heart rate down and running with good form.

The roads were quiet except for the odd jogger and dog walker. The route up to round the lanes was longer than I anticipated and I realised it was going to be a 10 mile run. A bit longer than required and not smart given tomorrow's long run.

I ploughed on and avoided the puddles and mud as much as possible. With the sun out and a bit of blue sky it was a really pleasant run. In the end I covered 10.2 miles, average pace 8.53, average HR 146 and 1425 calories burned.

Seventeen add Three is Twenty

Monday's rest day was really needed after the exertions on the Herts 10k. For the first time ever it was quads and thighs which were feeling the pain, normally its the calves.

I needed to get them moving again and when Jack forgot his recorder I decided a quick spin to Markyate was in order. I took the scenic route via Pepperstock and missed Slip End. On the way back it was Gaddesdon Row and Redbourn. Nice 17 mile loop in the sun. Perfect z2 effort which loosened the legs nicely.

The evening was very calm and I decided a slow 3 mile run was in order. So I set off on the Southdown loop determined to keep the heart in low z2 and to maintain a nice cadence and form. All was well until the final mile, my energy levels dropped and I thought I was going to have to stop. This was what cyclists call a "bonk" and I basically ran out of energy. I didn't stop but carried on to home where I stuffed myself with cereal, peanut butter and jam sarnies, cake and anything else laying about. Guess I didn't eat enough today.