Lunchtime Reps and Evening Cycle, 19miles

Excellent session with the elite Grid boys at lunchtime. Will, John, Rob and a new lad Rob made up the numbers for 20x30s on/30s off.

The first few were pretty straightforward. I'd decided to pace off Will who normally leaves me for dust, but he was off form and it was the new lad who was blasting. On rep 7 I decided to keep up with him. Bad mistake. It was downhill from there and when someone said that's 12 done I nearly cried.

13-19 were painful but somehow I hung on and finished strongly on rep 20. For some strange reason the Garmin only saved my heart rate so I've no idea how fast things were and how they deteriorated.

In the evening Susan and I took off for a 19 mile loop round Markyate and Flamstead on the bikes. The pace was easy after a tough day but very enjoyable.

Reps on the Nickey Line, 5.5miles

Worked at home today so missed the lunchtime reps with the elite. Instead I took the opportunity to do my old favourite 6x800m with 2mins off.

I did these week in week out between July and November last year. So I was hoping to see some improvement. My average pace in the old days over the 6 reps was marginally under 4min/km pace, just about 3.58's on average.

I did a decent warm-up to make sure I ready. It's a bit different on your own, no one to pace off and no one to keep you honest. I was just determined to do my best and see an improvement.

Rep 1 was steady. I tried to maintain "Will" pace. He's the National Grid elite who takes rep 1 steady, just easing into it. Rep 2 was into the wind and slightly up hill, so it was harder work.
Rep 3 and I'm feeling it. Rep 4 and the wind feels stronger. Rep 5, second last, important to keep working on this one, so the Will trick is to tell yourself this is the last and not ease off. Rep 6 and I'm blowing hard and the Paula Radcliffe bobbing about is back for the first time in ages. Finish off and nearly stumble into the bushes. Good work out and I'm hoping the Garmin's going to have good news.

I get myself home and the reps are just what I wanted, from a pace perspective they are:
3:42 / 3:45 /3:41 / 3:52 /3:33 / 3:52

Woo hoo. That's an average of 3:44 and a massive step up in pace and endurance. A sub 40minute 10k is achievable this year which would be a fantastic reward for all the hard winter training.

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.

Reps, 5x4min, 6.2miles

Out with the National Grid elite for lunchtime reps. It was incredibly intimidating, just 5 of us, 3 uber young guns and Mike and me. Keep in mind Mike is 40.01min 10k, so really it's me as tail end Charlie.

The session was 5x4mins with 2mins off. The weather was ideal, no wind and a very mild 10c.

The first rep was very tight, Will and the lads just easing in, me and Mike thinking "that was fast". 5.45 average pace.

Second rep was a bit faster, but the fast boys build it slowly, great to watch as they just ease away. Mike and I were dragged along, 5.42 pace.

Third rep was a killer. The lads were in their stride and getting faster while Mike and I struggled to keep our previous effort. 5.50 pace.

Penultimate rep is always the worst. Mike was in bits and didn't get going, I managed to keep it together until the last 30 secs which really hurt. 5.58 pace.

Last rep felt easier, Mike got back into it but gave in after 30 seconds, I stayed on the tail of the lads but with 2mins to go they just eased up a gear and away they went. I held on and pushed hard for the last minute. 6.00 pace.

I can safely say that the 3 fast guys got faster every rep - given their slow one was 5.42 that is some going. Personally I was delighted that's my fastest set ever.

20 Reps, 30 secs on / 30 secs off, 5.4miles

This was recommended by National Grid's superman Will. He's off to Lanzarote for Triathlon training but he couldn't help sharing his wisdom.

The session was targetted at finding my half marathon race pace and establishing some consistency. Nice idea.

The weather is fab, just a slight breeze but good conditions.

The reps were all sub 6.38, the last being 5.58. Mmmm, I don't think I'll be running that fast on Sunday.

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.

Its downhill from here, 11.4miles

That's the 500 up and I'm on the home run. Less than 500 miles to go and 79 days till race day.
Today was a rep session at lunchtime with the National Grid lads. 6 were out for 5x4mins on and 2 mins off.
They have a 500m loop, so two laps is 1k, if you complete the two loops in 4 mins you;re running 40min 10k.
Rep 1 I followed Will and Rob, they are both sub40 guys so I was surprised to pass them and finish well beyond the 1k mark. Reps 2-4 were a nightmare. I'd clearly shot myself in the foot with a 5.33 paced first rep. The remainder slid towards 6.00 pace and they were painful. I finished each well behind Rob and Will, who got stronger on every rep. Woops.
So after that I was in need of an easy recovery run before dinner. I took off for Coldharbour Lane, up Westfield Road, The Oval, down and up to Roundwood and then round the avenues. It was a 6.4 mile loop all at easy 9min pace.
That's me looking down on Machu Pichu by the way.

Two runs, including reps, 10.3miles

So I managed a 5 mile run before breakfast. Easy loop down the Nickey Line and back via West Common. Averaged 9.12 min miles which is nice and easy.

After breakfast it was up to Warwick and at lunchtime it was time to join the National Grid boys for 10 x 2min on and 1min recovery. It was a great turn out, 7 of us, and a bit scary with all of them looking young and fast.

On the off, Will (ironman) and Steve (too fast) set off with me chasing hard. Rep 1 ok. 2-6 were fine, I finished 3rd on each. On 7, I was 4th but the guy in 3rd was finished after that so for 8 and 9 it was back to 3rd. On 10 I decided to try and hang on to the top two. All was fine until the last 20 seconds when they just kicked and literally put 15-20 yards between us. It was impressive.

Average pace for the reps was 5.50(ish). Distance covered was 5.3miles. I enjoyed the two runs and don't feel too much pain!

Evening Mega Reps, 6.0 miles

So I missed the lunchtime run with Niall and Paul but as a bonus managed to arrange a rep session with Simon. For the first time in ages I was filled with fear as I set off. It was snowy and icey, and this was with the man who wins races and finishes half marathons in 1hr 17mins. I was probably going to die.

Anyway we met at Simon's at nearly 8pm and headed for the Nickey Line, www.nickeyline.org.
It seemed darker than last night so we took a few minutes to try and adjust. However, the inevitable couldn't be delayed and we set off on 10x400m with 45 secs recovery.

Simon went haring passed on rep 1 and I struggled hard to hold on to a 10 yard gap. And so it went on, I did my best to keep up as Simon showed his class. We took a left along Roundwood and then back around the Avenues to complete the 10. Rep 8 was my worst and I was certain my dinner was going to make appearance but just like Lazarus I somehow recovered to do 2 strong reps to finish. It was tough but good to get the chance to run in Simon's slipstream!

So, snow, a shorter recovery and more mileage, how was my performance. Well, 10 reps in October took 954 secs. Tonight 10 reps took 922 secs. In October my best rep pace was 6.01, tonight it was 5.46. Happy days.

Dancing on Ice, 7.5miles

It was 6x800m reps with 90secs recovery today with Niall. I normally do 2min recoveries but told Niall it was 90secs. So with the Garmins programmed there was no going back.

Another freezing morning and we headed to the Luton path. There was one dog walker as we completed our warm-up.

As we were about to start I said to Niall I normally struggled with pacing and went too fast on rep 1. I was confident his greater experience would deliver a perfect set.

No1 was murder. We set off like the house was on fire. Struggled to breathe in the cold air and doubled up at the end. 90 secs and we were off. Again I was in pain, somehow stayed close to Niall who looked graceful and in control. Meanwhile my head was lolling and my body crumpling.

3 & 4 passed in a daze. Niall looked like he was dancing on ice - floating along. 5 & 6 were more about leg burn than heart and head. I was struggling but maintained a 5-10 yard gap with Niall.

Afterwards I was certain I'd been poor. Loads of reasons, too many miles, no reps for a good few weeks, blah blah. When I checked the Garmin I'd actually done a pb set. Fastest ever 800 at 5.36 pace. Overall the average was 6.08 pace. Rock'n roll.

Reps in the dark, 5.6miles

It was really hard to force myself out tonight, its so cold and the rain has been really heavy all day. But I can't be wimping out on the 2nd day of December.

So it was out for a session of 800m reps. I decided to use Manland Avenue and Dalkeith Road for them and splashed my way over to force a warm up.

I started on Dalkeith and blasted the first at 3.45min/km pace. The 2nd was only slightly slower and the 3rd a little slower than the 2nd. However, the remaining reps were tough and I slowed towards the end of each.

Overall the average was 3.58min pace and as the rain was pouring down I headed straight home with no warm down. 5.6 miles covered.

Wednesday Reps, 5.9miles

The wind was really blowing today. I wondered if Scott's Mexican extravaganza in Charlotte had been to blame?

So, today was 0.4mile at 10k pace, 2min rest, 1.2miles at 10k pace, repeat twice and finish with a final 0.4mile at 10k pace. It sounded murder and it was.

I headed to the Nickey Line and set off way too fast, 5.30 pace. After the first 0.4 I was doubled up wondering if I'd be ready to go again after 2mins. I did recover and set off on the first 1.2mile rep feeling ok. By the end I was struggling badly and I was bobbing about like Paula Radcliffe. Average pace was 6.54, which wasn't bad, it was muddy, windy and mainly uphill.

3rd rep was ok, 6.49 pace. The next 1.2 was seriously tough. Very muddy and again uphill, 7.10 pace and again I was doubled up for my recovery. The last 0.4 was ok, back on dry land and flat, so the pace was 6.56.

A slow jog home and I was back before 9am. 5.91 miles covered but it was much harder than yesterday's 10. Easy run tomorrow thank goodness.

Wednesday Reps, 5.6miles

I managed to get my run in at lunchtime today which makes a big difference. Today's session was 6x800m with a 2 minute recovery between them.

I warmed up with a gentle jog down to the bottom of Crabtree Lane and from there it was back and forth along the path to Cherry Tree Lane.

It was quiet, two joggers and a couple of dog walkers. My pace was very consistent with only a 7 second spread between fastest and slowest, average was 6.27min/mile.

Afterwards it was a cool down jog home. Overall 5.6 miles added to the total which is now 26.0 miles.

Luton Bike and Evening Reps

It was a very active day. Started with a 12 mile round trip on the mountain bike over to Luton to register the wee man. Louis will have to live with it now. Mental place Luton, full of nutters.

After that it was down to the allotment to clear the remnants of a good summer. Harpenden allotments are a much more civil experience!

The evening was 10x400m at 1-mile pace with a 60sec recovery. It was fairly easy with only the 400 up the length of Crabtree Lane causing serious pain. Average pace over the set was 5.54.

The streets were remarkably quiet. I expected a few out as the weather is mild and dry.

Easy run tomorrow.

Robin Hood, Robing Hood

Half term and we're in Center Parcs up in Sherwood Forest.

Tuesday I managed an easy 4 miles round the site and discovered quite a few activities not marked well on the map.

Wednesday has seen 6x800m reps through the undulating forest paths. Very tough they proved to be but amazingly my pace was as good as at home running on the flat. Feel tired now though.

Easy run tomorrow and a tempo on Friday will finish the time here nicely.

Half Marathon Mesocycle

A busy day meant no reps at lunchtime and most of the day I was thinking it would be another easy 3-4 miles. However, I felt good in the evening and decided to kick off metocylcle 2, building for the Grand Union Half Marathon in under 4 weeks.

The Running Inn set out a revised plan that involves different reps, tempo runs and endurance work. This was session 1, 10x400 at mile pace with 90 seconds recovery. It sounded a long recovery but as I was still a bit jaded from Sunday I was happy.

400's at night are perfect. It's easy to find a stretch of lamposts that run that far, 800 is a bit more tricky. I started down the end of Coldharbour Lane and set off towards Crabtree Lane. By the time I was going up the hill I'd lost count of which rep I was on! Just like swimming.

After Crabtree it was High Beeches and along to Long Buftlers, back to Meadway and down to Southdown. I finished down there and was still very strong. In fact my last rep on the flat was one of the quickest. Maybe 90 seconds recovery is too long but they know what they're doing at the Running Inn.

Still, it was a good session with all but the Crabtree Hill rep completed under 4min/km pace. Happy with that.

A Tale of Two Reps

I’m not sure this is a true story as I reflect on this morning’s jaunt through the Hertfordshire countryside. Hard to believe it was me running up a hill.

Niall had made the excellent call of shortening the Sunday run but retaining intensity, so it was 2x 8mins at race pace. First rep would be slightly downhill and the second up Beeson End Lane, this would replicate part of the 10k route and provide mental and physical training.

My plan was to hopefully find a fast sustainable pace on rep 1. On the hill I planned to go at it hard and see whether I could keep up some pace and still recover.

We met at the steps to the Nicky Line. Simon, Niall, Paul and Dave were already there and raring to go. We took it steady to the platforms and then the plan was 8 mins at race pace. I made a quick decision to try and hang onto Simon’s coat tails. From the off it was obvious that was not going to be sustainable so as Simon pulled away I decided I’d try and relax to a pace I could hold. I seemed comfortable and could sense Niall and Paul following, as they passed me I tracked along happy to hold my pace and not fall too far behind. The rep was over and I felt ok. The Garmin told a good story, 8 mins averaging 3.57min/km. Ok it was slightly downhill but good.

Niall announced 4 mins recovery and another 8 mins on. That would’ve meant a rep squeezed in before the hill. I should’ve been prepared for that but was delighted that Paul was not up for it. So as the lads took off, Paul and I jogged over to the bottom of the hill. We were delighted to see the lads appear just ahead of us and so we regrouped ready for the assault on the hill.

For rep 2 I took off as fast as I could, keeping focused on form and cadence. I was doing well and made it over the steep section comfortably. I could hear Niall on my tail and I was determined not to let him pass easily so I injected pace every time I heard him close. He caught me out and went passed like a train just before the summit. I had something in the tank and didn’t let him pull away so I tucked in and relaxed. I was waiting for a let up in pace and was ready to take over at the front when Simon went soaring passed. I decided to give it another go and get on his tail. I thought Niall was doing the same and powered on. I lasted about 40 seconds with Simon (@3.30/km pace) and had to let him go. I realised I was on my own, checked the watch and saw 1min left so upped the pace again, meaning Simon remained 20-30 yards ahead but was no longer pulling away. The clock stopped and the Garmin said 8 mins at 4.05 pace. Quite unbelievable for me as most of it is up a decent hill.

What a run, still can’t quite believe the hill section. I managed to maintain a good pace and kick on with Simon. Just a couple of months ago I was grunting my way up and any thought of speeding up at the top would’ve been considered a bad joke. Great confidence boost for the 10k in 2 weeks.

Reps, the last for a while

Had an MOT on my ACL over in Welwyn at lunchtime. Involved a 20minute lay down while the MRI was completed. No major issues with the knee but a 5 year check-up is a nice NHS touch.

After the MRI it was rep time, 6x800m with 2min recovery. I was feeling reasonably ok and went off at a good pace. First 2 were fine but I felt the pain in rep 3. During 4 I made an error and switched off, only realising I had slowed when the Garmin complained. I switched back on for 5 & 6 and felt I finished very strongly.

The Garmin confirmed rep 6 was at 4.02min/km which is my best finish. Rep 4 was useless in comparison at 4.11. Overall I averaged 3.58 with rep 1 compeleted in HR z4 at 3.43 pace.

Looking at the stats it's time to ease off the fast stuff before the 10k. Last time I had a 2 week break I bounced back faster. Hopefully that'll be the case on October 11.

Lunchtime Reps

Wednesday is normally rep day but being the flexible chap I am, I slotted them in for this lunchtime. Headed down to Lea Valley path as a warm-up and got myself in the frame of mind.
Main objective was to have 6 steady reps and not blow the whole thing on rep 1. I wanted to run light and with good form but knew that with pace the big focus my shape might well fall to pieces.
I set off on rep 1 feeling comfortable and on completion wondered if I'd held back too much. Recovery was a jog further along the path. Rep 2-4 were comfortable, not easy but no major decay in speed or energy levels. Rep 5 was like going over a cliff, it was hard and the breathing was a struggle. Rep 6 was ok, although I eased off in the middle when my mind wandered into some unknown space, I realised I'd slowed and built the pace up again but I'd lost a few seconds.
Overall the session was good, my running shape was a bit all over the place and on a couple of occasions I felt less than athletic. However, average speed for the 6 reps was 3.57min/km, HR reached z5 midway through rep 3. Not too shabby.

Killer Lunchtime Reps

I headed down to the Lea Valley path for my 6 x 800m rep session thinking it had been a few weeks. Indeed it had been more than a month due to illness and a holiday.
In any case I had Niall’s words echoing in my head and set off on rep 1 like there was a place for Scotland in the World Cup finals riding on it. I set off way too fast and by the end of the rep was gasping badly.
The following reps were hard. My perceived effort was through the roof and the breathing / heart rate / legs all felt as if they were on the end of a very red-line.
The garmin confirmed I’d set off at 4.40 mile pace on rep 1. Obviously I couldn’t sustain that and the average slipped to 5.43. Overall I was delighted and it was a fast session if an absolute killer.