Wet one, 14miles

This was a repeat of the 6 December run. Just me and Anthony, 0645 start, howling wind and rain.

We went up to Peters Green, the long climb was hard but Anthony was running so well he chatted the whole way. Then we went over to Barleybean Farm and down to Kimpton. The wind was in our faces and the rain was constant. I was soaked through but feeling ok. Anthony was on form and could've gone faster.

From Kimpton it was the steep climb up to Gustard Wood. A couple of cyclists shouted at us "Are you mad?" That was classic, you could see they were complete psychos.

On the way down to Wheathampstead we see another runner coming our way. He says in a posh English accent "the road is water logged ahead, there's a 100 yard puddle blocking the way". Anthony shouts "no worries we've got our bouyancy aids". When we reached the "puddle" it was pretty bad. But we're from up North, so we just went straight through. About half way along I realised that my feet had frozen and by the end I was losing feeling above my ankles! It was very cold and deep water. Worthy of the photo.

From Wheathampstead we went along the road and then along the Lea Valley to finish with a run up Crabtree Lane. This was back into the wind but who cares by that stage. We were soaked, freezing and heading for home!

Anthony was in awesome form. he even managed to take over from Paul and do a bit of form work on the hills. He also maintained a sub 9 min pace all the way while chatting. Good man.

In the end it was 14miles in just under 2 hours. That's 8.30 pace, faster than the December 8.41 pace. Nice effort but everything is soaked and I'm not sure the trainers will recover.

The first one hurt a lot, 11miles

I was absolutely knackered when I set off this morning. The calves were aching and my body just wanted sleep.

The first mile was a monster. I was hurting and the wet weather was just making it miserable.

After the first one it seemed to brighten. The legs found a rythm and the sun broke through.

My route was Childwickbury and back via Beeson End. Then I dropped my tango jacket and hat, grabbed a drink and through in a 3 mile loop down Station Road, along the Nickey Line and up passed the Sewage works.

I had a bit of off-road down in Childwickbury which was treachorous. The mud was lethal, twice I nearly went head first into it. Beeson End was easy after the reps on Thursday. In hindsight those hill reps will put me in good stead for Berkhamstead Half Marathon next week.

Bumped into Paul Turner down the bottom of Station Road, stopped for a catch up and then struggled to get the legs moving.

Overall it was bang on 11miles, 1hr 40, which is 9.05 average. That's not as slow as I expected.

Easy running, 5.2miles

So Friday was busy. Work was full on and so I'd decided against a morning run. Instead it was an early evening run around Harpenden.

I headed down Station Road, down Manland, back up Ox Lane and towards the Oval. Then down to the 1081 and out to Kinsbourne Green. I looped back via Wood End and Roundwood, then home.

Easy and surpirsingly bright at 5.45pm. It was windy though which is ominous for tomorrow.

I've a night out with the school mob. Could be late one but involved dinner at the Thai so I'll make sure I get my carbs in and plenty of H2O.

Hill Reps, oh no, 5.2miles

It's been a tiring week. I'd better get my excuses in early.

I've been to Suffolk, home late from that. Then down to Bristol, up early for that, then home late. Then up to Warwick, early drive again.

As well as work, I've shot myself in the foot by setting my alarm for 4.45 instead of 5.45. Would've been ok if I'd noticed straight away, but I'd had my shower and was drinking coffee when I saw the clock was only 5.00. I was getting the 6.20 train! Doh.

So today was hill reps at National Grid. I've learned my lesson not to try and keep up with the fast guys. Turns out they do 1.20 half marathons and 37min 10ks, no wonder I'm falling to pieces when I try and hold their pace.

It was a mile out to the hill. The fast guys set the jogging pace at 8.01. I and half the group were wacked before we started.

The hill was 300m. A good climb, then flattish, then another incline to finish. The elite would be 1.01'ish, the plebs 1.06-1.10, that was the call.

So we were off. My splits for the first 5 were 1.10, 1.09, 1.09, 1.07, 1.07. It was painful. The second last was absolute murder and I slipped back to 1.09. The final hail mary was all or nothing and I pulled a 1.06 out of the bag. I nearly collapsed and if I'd been able I would've been sick.

The pace for the reps was 6.30, 6.19, 6.19, 6.14, 6.12, 6.27 and 5.56.

I'm pretty pleased in hindsight about the 5.56 but it was seriously tough and I felt awful for a good minute afterwards. The elite had pulled out 59sec last reps, I'm scared to work out just how fast that was.

Great session, I'm sure it will have done some good. I just need a rest after it.

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.

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.

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.