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.

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"

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.

I believe in JC, 5miles

Yesterday was a really tough one. I was so tired there was no chance of a run. I was in bed by 9pm and had a well overdue long sleep! Today was better.

Lunchtime run was with Uber-Will from National Grid. He's a star and was up for an easy 5 miles and a discussion about training etc.

We set off chatting, mile 1 completed in 7.32. Mile 2 we were still chatting, 7.12. Mile 3 and Will was still chatting, 7.06. Only kidding I was still participating in the conversation. Mile 4 was 7.04.

Mile 5 I decided to see if I could step up the pace. It went well. 6.28 final mile and a nice last 150m at 4.20 pace.

On my way home from Warwick the weather was the pits but as I was going to be stuck inside I wasn't too worried. As I came onto the A1081 I spot a runner, it's dark now, it's wet and this guy is making his way up to the roundabout. I'm feeling a tad jealous and as I get close I recognise that runner as the main man Jon Cobb. Jon's one of my heroes, white collar boxer and two marathons under his belt. A Portsmouth die-hard and one of God's own men. We exchanged messages earler this evening and he's got a place in the Brighton Marathon. I believe in JC! Hopefully we will be running together in Hemel on Sunday for an extreme 22miles.

Round the canal, 5.3miles

Another lunchtime run, this time with John and Steve who were not too keen on a slow one.

So it ended up being a bit quick, 7.38, 7.16, 7.14, 7.13 & 6.28. It was remarkably comfortable and the pace of the last mile was a steady build to sub 6.

I've a half marathon on Sunday and need to calm down or I'll be knackered before I reach the start.

Getting Faster, 4.1miles

After the slow runs of the weekend I fancied a bit of speed and sought out the Grid elite for a lunchtime run.

They had set off before me but I guessed their route and set off hoping to meet them on their return and run in the slipstream. It worked pretty well.

Two miles in and I bump into Will and Rob. Both very fast. I catch onto them and hope to hold on for the 2 miles home. As usual I can't help but lead a little - big mistake, these guys are animals.

My average pace was 8.09 and 7.51 for my first 2 miles. Followed by 6.51 and 6.36. The last mile was actually much faster but I couldn't hold on for the last 600m as they eased into another gear. I finished well behind.

The run was exactly what I was after and I'm feeling close to finding my sustainable race pace. A few extra miles tomorrow and then a rest day followed by hills.

Tempo and Recovery, 9.1miles

After rest day and an excellent curry on Monday night with the lads from SBC, it was back to business today.

I'd been threatening to join the lunchtime runners at National Grid for a few weeks and this was my induction. The session was sold as 5 mile loop at 8min pace. Ok a bit faster than my easy pace but should be ok.

We set off chatting away, I looked at the Garmin and we were averaging 7.20 for mile 1. Ok, they'll slow in a minute. At least that's what I thought. Mile 2, 6.56. Mile 3, 6.21. Mile 4, 6.40. Mile 5, 6.51.

So rather than a fast-ish steady run it was 5 mile at tempo pace. Tough. Basically the guys wanted to test my mettle and luckily I passed. We started as a 5 and finished as a 3.

I was very stiff after the drive home and decided an easy few miles was in order to loosen off the legs. An easy 4.2 miles at 9.40 pace was lovely.

I called in to say goodbye to the fitscottishbloke and his missus. I'll miss Niall, it's been a tremendous year of running together. Well, 4 months of running together and 8 months of me running behind. Thanks Obi Wan, all the best in Geneva.

Childwickbury Tempo, 8.1miles

Conditions have not allowed any fast running so after a couple of days off and a week of long hard runs it was time for a sustained tempo effort.

I decided the 8 mile loop round Childwickbury taking in Beeson End Lane was the route. First mile would be a warm-up and then up to z4/5 on the heart rate for the middle 6.

Off I went in a freezing gale. Wearing shorts as it would be soft not too. It was dry but the wind was behind, which would be a tricky element on the way home.

I reached the end of mile 1 in 8.28 and then set off to raise the heart rate. The next few miles were 6.50, 7.06, 6.45 and 7.21. The last one was muddy and it was impossible to keep up the pace. Mile 6 was the hill and with the heart rate elevated it was hard work and into the wind, 8.37 in the end.

The finishing miles were 7.37 and 7.23, that included Crabtree Lane and Milton Road.

8 miles completed in 60.09. Not bad as my best previous time was 72mins.

Tempo Effort in the Snow, 8.1miles

So my trip to Warwick was snowed off and I had to return the hire car. My plan was a lunchtime trip to St Albans and a run home back along the road. Should've been ok.

Then I got the mail from Paul, "who fancies a run?" Simon quickly said no, Dave thought about it but in the end it was just me and Paul. With the words "off-road" ringing in my ears the plan was to meet at 1230. I ended up totally messing that up and in the end we met at 2.15. Sorry Paul.

We dropped the car and then the route was Sandridge-Heartwood-Harpenden. We set off downhill, no major issues although it was a bit slippy. We noted that for us forefoot strikers it was safer. On the other hand it was just as well that heel striker, Niall, was away on holiday.

From Sandridge it was onto the bridleway and up the hill. The snow was knee deep in parts so it was slow progress but still very hard work. We pressed on and resorted to the Niall skipping technique, which I confess did mean we moved quickly. I think thats when I knew I had hypothermia.

From Heartwood we headed for the infamous Mud Lane. No mud, just deep snow today. It was a nice downhill so we ramped up the pace and delivered a sub 8min mile.

It was uphill from there, to the Wheathampstead Road and then across more fields to pick up the Lea Valley walk. That was 49 mins in and that's when the "proper snow" started. It was a case of snow goggles required as the thick stuff fell.

We made it to Station Road, Paul headed home and I made my way uphill. I threw in a Dalkeith loop just to get the mileage over 8.

Got home and realised my legs were numb, my fingers were blue and my nose had icicles attached. Should be ok for tomorrow.

The future's Orange, 5.5 miles

It's got so foggy that some new kit has been required. So here it is, orange Polaris jacket to ensure I do my bit to avoid getting run over in the fog and dark.

Today was tempo time. The target was 5 miles at sub 7 pace. I felt ok on the warm up and headed up to the Nickey Line. 5 miles would take me through to the woods and back through the park, up to West Common and then down to Southdown.

The run was tough. There's been so much rain that the paths and fields are very slippy and its hard running. I felt reasonably ok all the way to West Common. That was the 4 mile mark, the last section was downhill and I upped the pace, finishing the last 0.4miles sub 6.

Overall it was 5.5miles and happy with a 7.03 average in the conditions. That's 200 miles in just under 5 weeks. 19 weeks to go, so with an easy few weeks before the race I need to up the schedule.

It's been a tough week. The weather is uninspiring, work has meant a fair amount of travel and so it's been hard to keep going. The weekend will be telling. I hope to cover over 25miles in the next 2 days.

On the upside I seem to be approaching the 3-pack stage. I've not exactly been carrying a lot of extra weight but what was there is disappearing fast. I'll let you know when I get closer to the 6.

Early morning Tempo. 7.7 miles

An early start this morning for the tempo run. The plan was 6 miles, alternating 3 on and 3 off. I decided the Wheathampstead loop was perfect.

I warmed up by doing a loop via the High Street, Sun Lane and Stewart Road. Passed Niall's house and was surprised to hear a cry of "Alright Kenny!" Quick chat and then I was off.

First mile was good, reasonably flat and not too muddy. Averaged 6.32 pace. The 2nd mile on started in the fields, so it was next to impossible to get any speed. Eventually made it to the High Street and the speed increased. Average for the 2nd mile was 6.56. Third mile on was back on flattish and firm ground and I averaged 6.49.

The session was good, I felt the effort was good and the pace sustainable. Overall I covered 7.7 miles.

Solo Tempo, 7.2miles

Today's a tempo run, which means a sustained effort above race pace. This was to be a 15 min warm-up, 4 miles at sub 6.50 pace and then a 15 minute warm down.


We've had so much rain that anything off road was gonna wreck my new go-flash Asics, so I decided to use the Lower Lea Valley walk for the bulk of the 4 miles. I made my way to the bottom of Cooters End Lane and from there decided the 4miles would be a loop over to Cherry Tree Lane and then back along the Wheathampstead Road. The advantage in my head was that it would be flat and not too muddy. Well it turned out to be dry but much tougher than I envisaged.


The run along from Cooters End Lane to Westfield Road is tarmac. It was flat until the end where there's an incline reminiscent of the locks on the GU canal. From there to Station Road is a slight uphill incline and with the added danger of pit bull terriers out for a walk with their hoody owners, that wasn't a pleasant part of the run.


From Station Road to Cherry Tree Lane is one of my regular sections but again has a good incline at both Crabtree and Cherry Tree Lane. The latter was 2.5 miles into the 4 and I was having to dig deep to maintain the pace.


From Cherry Tree Lane back to the main road was another tough incline, as was most of the section back towards Batford. Fortunately the last 800 yards included the downhill towards the mini roundabout and I let gravity do the work and increase my cadence. I was gasping by this point and glanced at the Garmin to see I had 400 yards to go. I put my head down and accelarated to end on the bridge over the River Lea.


I was pretty pleased with the effort averaging 6.47 min/mile over the 4 which is faster over a longer distance than normal. And my new trainers are still shiny.

Tempo after dark, 5.7 miles

A busy day and a meeting in Stokenchurch meant no daytime run. So my tempo run had to happen during the evening.

The plan was a 15min warm up and then 3miles at 6.35 pace. The warm-up was fine and I'd decided to start the 3 miles at the end of Dalkeith Road and head over towards Long Buftlers and then back down Dalkieth. That turned out to be bang on 3 miles which was the only good bit.

Within minutes of starting the 3 miles I was feeling dizzy and very shakey. I pressed on but felt pretty bad most of the way. At the end the 3 miles were completed in 21 mins.

On reflection I hadn't eaten through the day so set off with nothing in the tank. I made up for it when I got home but will have to make sure I eat enough during the day.

Splish Splash Splosh 6.4 miles

This was the first real test of my commitment. The weather is atrocious, heavy rain and wind.

I went out thinking my gear wasn't going to be up for the job but the jacket did ok and although the socks are trashed, the trainers did ok.

It was tempo day. 16 minute warm up followed by 24 mins at a pace keeping me just below Lactate Threshold, for me that's at a heart rate of 172, and today I averaged 7.09min/mile for the 24 mins. That was pretty good given it was very slippy and impossible to get a rythm going, just too many huge puddles.

The 24 mins were followed by a 15 minute warm down jog back home. Typically the rain started to ease and by the time I was standing outside my house it had stopped. Oh well, 6.4 miles in the bag and a wee bit of rain isn't going to stop me.

It's funny but yesterday I was full of ideas on how to make the 1000 more interesting but when its a tempo or interval session I only think about my running form. I'm quite shocked to realised that.

Saturday Tempo

With too much excitement on Friday my tempo run had to be postponed to early Saturday. the alarm went off at 0630 and I kicked off with a strong coffee. The weather looked ok, it had rained in the night but the forecast was for it to clear up. That looked spot on so I set off with no rain gear.

My warm-up over to the Nicky line was uneventful, nobody around, no cars, postmen or dog walkers. As I neared the Nicky Line the drizzle started, woops, they knew something I didn't.

Anyway, down onto the Nicky Line for 24 minutes running at just below Lactate Threshold. This is the HR I'll run the Grand Union Canal Half Marathon at, well most of it at least. The run along the path was ok as the trees provided reasonable shelter but as I came off the path and headed for the park it was full on. Oh dear. The path was slippy and the rain wasn't providing any relief.

The run was ok, the legs have a few aches and need some rest. Left achilies and right knee in particular are feeling tight and slightly swollen.

Pace was just over 7min miles, not great but a good marker for next week. My target at the beginning of the year was to complete a half in under 99 minutes, I should beat 95 but how close to 90 is the dilemma. I'll figure out a pace strategy by next week.

Friday Tempo and Saturday Cotton Top

A tempo run in Sherwood Forest was tough. 24 mins in Z4 resulted in 3.27miles, a little shorter than normal but it was a tougher terrain.

Saturday afternoon I managed a 5 mile loop out to Cooters End Lane. The focus was form and cadence, as well as keeping in Z2 for the duration. There were a few walkers and cyclists on the path but overall it was a quiet relaxing easy run.

Tomorrow I'm hoping to complete a 12-14 mile run before 0830. We'll see.

Friday Tempo in the Park

Managed to get away at lunchtime for a swift tempo run. After a warm up it was 24mins @ z4.

The run was along the Nicky Line and then up to the park via the path by the woods. I started off in z3 and struggled to get the heart up but once it got there it was tricky holding an effort that maintained the tight zone (165-171).

By the time I reached the platforms I'd found the pace but the downhill section needed a bit of pushing to stay in the zone. Coming off the Nicky Line I was hit by an uphill and the wind, so I had to reduce speed to stay in 4 and not stray into 5.

I made it back to the end of the path down towards the sport centre but doubled back up towards the manor house. I took the field and made it back to the path before the garmin beeped for 24 mins. Happy with 3.54miles @ 6.46min/mile.

Felt strong and feel I'm still improving week on week. Long cycle tomorrow and long run on Sunday will finish the week nicely.

Nearly 10k with Simon

It had been one of those days, finalising a tender and one conference call after the other. Then the call came from Simon, trot round the 10k route at 4pm? A window appeared in my day and I was off.

Simon was doing a pyramid, never done one myself but it looked hard. Meanwhile I trotted around the route again, checking the racing line and talking too Simon on his recoveries. There were workmen who slowed us, golfers who nearly took my head off and a gate to be manouevered, none of which will be there on Oct 11.

There wasn't too much talking after the hill, I was feeling the last few days and Simon was in his longer reps.

I finally caught up towards the end and he spurred me on to finish quickly. Nice run, good break from the tender and 41.58 for 10k was a new PB. Hello hello.

Early Evening Tempo Run

Decided to head out at 4.30pm after a gruelling workday. The tempo run is set at 12 min warm-up in z2/3 and then 24mins in Zone 4. The plan was to head over passed St Georges and then down to the Nicky Line and blast down and round to the park.
The 24 mins on was tricky as I'd set the heart rate zones as per the book which was tight. So it took me a few minutes to get the tempo right, when the heart went high I slowed but had to learn to just ease off a tad.
Traditionally I pass someone I know and this was to be no exception. I'd seen my neighbour Andy Buchanan preping for a mountain bike session a few hours earlier and sure enough here he was blasting up the Nicky Line as I cruised down. I recognised him at a distance and he was clearly shocked by my "how you doing Andy?" as he approached.
The run felt very comfortable and I was pleased to only stray outside the zone on the hillier sections. The pace was 7.19min /miles.
Overall, with the warm up and warm down it was a 48 min workout and I covered 5.7miles.