After a couple of days off it was nice to get out. The weather is poor, cold, wet and windy.
At lunchtime I took off for the 5-mile loop round the canal in Warwick. It was blowing a gale but still it was a nice 40mins.
In the evening there was no time for footy on TV, instead it was out in the wind and rain for another 5 miles. The wind was from the north, so it was towards Kinsbourne Green and then back with the wind.
There weren't many out tonight but a nice comfartable 5.5miles. Total for the day 10.5.
Wednesday, 31 March 2010
Sunday, 28 March 2010
Long run, 20.3miles
Today was my last very long run of the training regime. 20 miles from Hemel Hempstead, through Ashridge Forest and back. It's pretty hilly and covers the same route as the Berkhamsted Half Marathon. For the regular reader, yes, that's where I get injured every year. Nice.
Before I set off there are a few decisions to make. Pace? Race attire? Shall I go to the toilet?
I decide that pace wise I'm going to stick to 9's for the first half and then step up and see what I can hold in the second half. That should test my mental ability to push hard in the latter parts of a long race.
The weather forecast is for sunny spells. That means vest and dodgy running shorts. I've picked up a pair of what Paul and Niall call "lingerie" - skimpy shorts with big splits. Them and my compression socks and, well, not the best look I've had.
Anyway, decision made and when Dave comes round to give me a lift there is one last chance for the loo.
Dave's turned up in an X5. I think its his dad's but he announces, "did I tell you I got a new car?" It's black, blacked out windows and has in-car TV! I reckoned he picked it up off the set of The Bill, its closing down and they won't need the baddies car any more. But no, he got it in Welwyn.
We watched the Grand Prix in the pimp mobile. One of the highlight's of the day.
In Hemel everyone is dressed in jackets, tights and hats. It's freezing. I spot one other guy (out of 500) in a vest. I say to Dave, "me and him will be the one's laughing at the end" and I just get a look of "yeah, keep trying to convince yourself of that!".
We bump into Simon aka Spiersy and he's all set for a quick run. He's in a jacket but kindly doesn't laugh out loud at my attire.
We head off for the starting pens. Simon and Dave in 7min pace and me in the 9's.
From the off its a bit faster than 9's but we hit the steps to the canal so we stop and have to go down in single file. Mile 1 is my slowest at 9.33.
Along the canal tow path is hard work. It's muddy and there's a few people huffing an puffing. 9's is looking like 8.30's. But hey, 2 miles in and I'm feeling warm again and all those guys in hats, jackets and gloves are wondering what to do! 18 miles to go and the sun is out. Woo hoo, good decision Kenny Boy!
First hill is mile 4. Its a good incline for the whole mile, 9.17 was taking it easy. The route now joins the Berko Half Marathon route. I know where I am and although we're doing it in reverse I'm prepared for the ups and downs.
First 10miles were completed in 85mins and mostly in heart rate zone 2. That's 8.30 pace and fairly easy on the body.
I decided to step the effort up and see how zone 3 felt. It was feeling good and I moved through the masses at around 8.00 pace. All was good until mile 17 when one of the marshall's says "104th". Oh, it'd be good to be in the top 100. So I look ahead and see the shirts in the distance that I need to pass.
Mile 18 is 7.34 pace. Nice and now I'm 95th. Oh it'd be good to be top 90. Mile 19 is 7.34. Now I'm 85th. Mile 20 and I feel strong and keep it going, reaching 82nd I run out of course! 7.13 for the last mile and a funny little extra 0.3 mile to the steps. Finished in 2.44 with 79 mins for the second half.
After that its time for tea and cake back in the clubhouse. Simon and Dave have nailed it (2.13 and 2.24), now that's the way to do it.
Overall it was a good day. Best performance on a 20mile run and felt strong all the way. It was a hilly course and after a fairly intense week so I'll enjoy the rest day tomorrow.
This run has 500 participants, its well known on the London Marathon training circuit. I'm looking forward to seeing how I react to the crowds. My 20-milers have been tough runs. The last few miles have been very tough on each of them, so today will be a good test of progress.
Before I set off there are a few decisions to make. Pace? Race attire? Shall I go to the toilet?
I decide that pace wise I'm going to stick to 9's for the first half and then step up and see what I can hold in the second half. That should test my mental ability to push hard in the latter parts of a long race.
The weather forecast is for sunny spells. That means vest and dodgy running shorts. I've picked up a pair of what Paul and Niall call "lingerie" - skimpy shorts with big splits. Them and my compression socks and, well, not the best look I've had.
Anyway, decision made and when Dave comes round to give me a lift there is one last chance for the loo.
Dave's turned up in an X5. I think its his dad's but he announces, "did I tell you I got a new car?" It's black, blacked out windows and has in-car TV! I reckoned he picked it up off the set of The Bill, its closing down and they won't need the baddies car any more. But no, he got it in Welwyn.
We watched the Grand Prix in the pimp mobile. One of the highlight's of the day.
In Hemel everyone is dressed in jackets, tights and hats. It's freezing. I spot one other guy (out of 500) in a vest. I say to Dave, "me and him will be the one's laughing at the end" and I just get a look of "yeah, keep trying to convince yourself of that!".
We bump into Simon aka Spiersy and he's all set for a quick run. He's in a jacket but kindly doesn't laugh out loud at my attire.
We head off for the starting pens. Simon and Dave in 7min pace and me in the 9's.
From the off its a bit faster than 9's but we hit the steps to the canal so we stop and have to go down in single file. Mile 1 is my slowest at 9.33.
Along the canal tow path is hard work. It's muddy and there's a few people huffing an puffing. 9's is looking like 8.30's. But hey, 2 miles in and I'm feeling warm again and all those guys in hats, jackets and gloves are wondering what to do! 18 miles to go and the sun is out. Woo hoo, good decision Kenny Boy!
First hill is mile 4. Its a good incline for the whole mile, 9.17 was taking it easy. The route now joins the Berko Half Marathon route. I know where I am and although we're doing it in reverse I'm prepared for the ups and downs.
First 10miles were completed in 85mins and mostly in heart rate zone 2. That's 8.30 pace and fairly easy on the body.
I decided to step the effort up and see how zone 3 felt. It was feeling good and I moved through the masses at around 8.00 pace. All was good until mile 17 when one of the marshall's says "104th". Oh, it'd be good to be in the top 100. So I look ahead and see the shirts in the distance that I need to pass.
Mile 18 is 7.34 pace. Nice and now I'm 95th. Oh it'd be good to be top 90. Mile 19 is 7.34. Now I'm 85th. Mile 20 and I feel strong and keep it going, reaching 82nd I run out of course! 7.13 for the last mile and a funny little extra 0.3 mile to the steps. Finished in 2.44 with 79 mins for the second half.
After that its time for tea and cake back in the clubhouse. Simon and Dave have nailed it (2.13 and 2.24), now that's the way to do it.
Overall it was a good day. Best performance on a 20mile run and felt strong all the way. It was a hilly course and after a fairly intense week so I'll enjoy the rest day tomorrow.
Saturday, 27 March 2010
This-is-a-training-run, 8.6miles
Tomorrow's plan is for a 20miler over in Hemel. Big crowd expected, although the weather may dampen spirits.
Today was to be an easy run. The last couple of sessions have been faster than usual so I had to repeat the mantra "this-is-a-training-run" to keep me slow. It succeeded, 8.6miles at 9.35pace.
I took the path out towards East Hyde, the hill and then a jog into Luton Hoo before turning for home. Wind was behind for the 3.5 miles back from the Hoo which made it pleasant.
The legs are aching a bit now. I need lots of carbs and then an early night. We lose an hour tonight.
Today was to be an easy run. The last couple of sessions have been faster than usual so I had to repeat the mantra "this-is-a-training-run" to keep me slow. It succeeded, 8.6miles at 9.35pace.
I took the path out towards East Hyde, the hill and then a jog into Luton Hoo before turning for home. Wind was behind for the 3.5 miles back from the Hoo which made it pleasant.
The legs are aching a bit now. I need lots of carbs and then an early night. We lose an hour tonight.
Friday, 26 March 2010
Two easy runs, 11 miles
It's been a busy old week. Long hours at work and a little less sleep than I'd like. But hey ho, off for a run I go.
Lunchtime, I set off on my own aiming for a 9min pace. I felt good though and couldn't keep it slow. Average pace was 8.22.
After getting home I set off for a loop around Wheathampstead. Again I was feeling pretty good but was forcing the pace down. Then I remembered my mate Andy was coming round to pick up my golf clubs for the weekend. Woops!
So I had to step it up and get under 8min pace all the way home. Made it to find Andy enjoying a cup of tea!
Total for the day was 11 miles.
Lunchtime, I set off on my own aiming for a 9min pace. I felt good though and couldn't keep it slow. Average pace was 8.22.
After getting home I set off for a loop around Wheathampstead. Again I was feeling pretty good but was forcing the pace down. Then I remembered my mate Andy was coming round to pick up my golf clubs for the weekend. Woops!
So I had to step it up and get under 8min pace all the way home. Made it to find Andy enjoying a cup of tea!
Total for the day was 11 miles.
Thursday, 25 March 2010
Reps and Recovery, 10.2miles
It was a really warm sunny day up in Warwick. Perfect for shorts and a t-shirt. Mmm, I had left both at home so it was leggings and a long top. Black as well, to really absorb the sun and make it uncomfortable.
The session was 6mins on - 2 misn off, 4 sets. Uber Will was planning a long run so was going to take it easy. That left it for the rest of us to set the pace.
There's a guy I hadn't spoken to, so I made a bee-line to introduce myself. He turns out to be training for the European Sprint Triathlon Championships. OK, he'll be fine then.
First rep James the triathlete goes off like a greyhound. He maintains at least a 30yard gap on us. Leading the bunch is Mike (40.01 10k). He had a bad one last week and says he's tired but he leads the whole way and sets a steady 6.10 pace.
Second rep and James decides he'll be sociable. He stays just a few yards ahead of Mike who again leads the pack. 6.16 pace is steady.
Third rep and Mike is the new Lazarus, he's passed James and the pack are drifting. I'm very happy with my 6.09 pace.
Last rep and I fully expect Mike to blow up. He was a mess last week but this week he's on fire. He maintains the pace and again eases away from the pack. I am feeling it on the last 2 mins and finish with a 6.14 pace.
Performance of the day was Mike, incredible recovery after last week and a real show of strength. Overall it was 5.7miles at lunchtime.
After a late one at work I got home and went straight out. An easy 4.7miles over to Southdown, round the houses and back. Easy and the legs felt good.
Excellent day and 10.2miles covered.
The session was 6mins on - 2 misn off, 4 sets. Uber Will was planning a long run so was going to take it easy. That left it for the rest of us to set the pace.
There's a guy I hadn't spoken to, so I made a bee-line to introduce myself. He turns out to be training for the European Sprint Triathlon Championships. OK, he'll be fine then.
First rep James the triathlete goes off like a greyhound. He maintains at least a 30yard gap on us. Leading the bunch is Mike (40.01 10k). He had a bad one last week and says he's tired but he leads the whole way and sets a steady 6.10 pace.
Second rep and James decides he'll be sociable. He stays just a few yards ahead of Mike who again leads the pack. 6.16 pace is steady.
Third rep and Mike is the new Lazarus, he's passed James and the pack are drifting. I'm very happy with my 6.09 pace.
Last rep and I fully expect Mike to blow up. He was a mess last week but this week he's on fire. He maintains the pace and again eases away from the pack. I am feeling it on the last 2 mins and finish with a 6.14 pace.
Performance of the day was Mike, incredible recovery after last week and a real show of strength. Overall it was 5.7miles at lunchtime.
After a late one at work I got home and went straight out. An easy 4.7miles over to Southdown, round the houses and back. Easy and the legs felt good.
Excellent day and 10.2miles covered.
Wednesday, 24 March 2010
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.
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.
Tuesday, 23 March 2010
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.
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.
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