Anniversary Run with Speirsy, 11miles

We're just a week short of a year since Speirsy first Sunday morning run. That was a loop round Cooters End Lane and then the Herts 10k route.

Today we met for an easy 10 miles. He's doing a 56 mile race next Saturday so wanted an easy paced run. Suited me, 9min sundays are perfect. Anthony and a new Paul were out but both SavaPaul and Dave had letters from their mums.

Simon and Paul led the route. The beginning was well known up the path to Mackery End. From there we headed towards Kimpton mainly on new paths for me and Anthony. We popped out near Barley Bean Farm which is one of our road routes but were quickly back on paths and fields.

I was lost even though I knew we weren't that far from home, just completely disorientated.

Simon and Paul set an 8.40 pace while Anthony and I held the 9. Simon and Paul waited up for us.

Good run. Will do those paths again. Tough ups and no real gimme's on the down as you're continually ducking under trees and bushes.

Legs hurt afterwards, that's my longest run in quite a few weeks.

Anniversary Run with Speirsy, 11miles by kdmurray65 at Garmin Connect - Details

Magnificent, 10.1miles

Another cracking day. Spent most of it at the allotment planting the tatties, onions, peas and mange tout. Doesn't sound much but took us a good 4 hours.

We got home, popped the roast in the oven and as everyone else settked for a rest, I headed off for a 80minte run.

The wind was coming from Wheathamstead, so I set off in that direction and then up the paths to Mackrey End. From there I took the paths and bridle ways over to Gustard Wood. I then took some new paths up passed Lamer Hill and then a loop around some new trails which took me close to the Cross Keys pub and the Ayotts. I looped back and found my way back to Gustard Wood golf course. Perfect. I was on the home run with the wind behind.

It was an excellent route, not much on-road and pretty scenic. 80mins, 10.1 miles, and then sunday roast. Splendid.

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.

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.

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.

Oh dear, 15.6miles

I was planning a stab at a 3 hour run today but was as ill prepared as I've been so had to cut it short. Our good friends Steve and Mez were round and stayed till midnight, so that meant 6 hours sleep if I was lucky.

When I set off on the run I was still half asleep. I had my water and 4 gels, I'd had no food and a little glass of water. It was 0615 and the rest of the lads were meeting at 0745 at the George so I decided a 10 mile Luton Hoo-Pepperstock was ideal.

However, the energy levels were low and with snow streaming in my face it was a slow slog. I got back to the George at 0750 and the lads were off.

I headed out towards Childwickbury and considered a loop and back up Beeson End Lane. But disaster struck as I crawled my way out of Harpenden. The old wobbly legs kicked in and all my energy was gone. I downed 2 gels and some water and hoped for the best. By the time I got to Ayers End Lane I was ok, but decided to head for home. It was slow all the way and when I got home it was a swift breakfast and bath.

Big lesson on prep for the longer runs. Need to be fueled and well rested, especially if I've done a 13 miler the day before. Doh. In the end it was 15.6 miles in 2 hours 30mins. I was 10 mins longer than last week but it was a lot less fun.

Yeah, lets head for St Albans, 16.0miles

Just 3 at the meeting point this morning, Paul, Anthony and your truly. Paul had called the route and it was to be out towards St Albans. So, we duly head in the opposite direction and headed north towards Luton. Apologies to any of the other lads who thought they'd meet us on the St Albans Road!

I've not done this route, its down the 1081 and then up towards Pepperstock, around the lanes and back via Kinsbourne Green and Roundwood.

Anthony hadn't been out for a good 6 weeks so I was more than happy to keep the pace at around 9mins, but Paul is quicker and likes it to be nearer 8. Anyway we moved along chatting away and catching up on the various illnesses we'd all had.

By the time we got back to Harpenden it had been a 10mile loop. We headed up Station Road and Anthony cut out for home. I needed more miles after Paul went home and so I headed over to Cherry Tree Lane. I took the path up through the fields, onto Pipers Lane. I went down the hill and took Cross Lane up through the golf course and onto the 1081. From there is it was time to get back home. 2 hours 20 mins and dead on 16miles covered.

New Route and 10.2miles

I met Paul at 0645. Time for a 10 miler before Andy Murray got underway. The chat was mainly about last week's blistering performance by Paul in the Fred Hughes 10miles. Sub 7min pace all the way was awesome.


We headed towards Luton but then headed up the hill from East Hyde, "the" hill as it has become known. This was my first ascent and in all honesty it isn't too bad.

From there we made our way up to Kinsbourne Green and along passed the Apple Tree Farm, known more infamously for its extortionate Christmas trees. We then headed down to Redbourn Golf Course, up to the Nickey Line and over to Rothampsted Park. From there it was West Common and home.

It was a steady 10.2 miles, broken only by me needing a toilet stop. Yeah, sorry for that but if I don't mention it Paul will. Pace was a 8.43 which is ok, total ascent was 1025ft, which is good going. At long last 500miles is beckoning, this is the week and at last the home run can begin.

Digging deep on a Sunday morning, 14.1miles

It was 14.1 miles before breakfast this morning. What a struggle to get up and going though. It's freezing and at 0610 when the alarm went off it was pitch dark outside. I had to remind myself why I'm doing this just to get out the door.

That was the hard bit. After that the run was a joy. The weather is cold but there is a serene stillness in the air. So when you're out its easy.

I had planned to follow the off-road route I ducked out of on Friday but as I headed down Station Road I realised it was too dark for any early off-road action. So I decided to head along to the Sewage works hill, down Medway and up to the St Albans Road. I headed for Batchwood and it was only then, at aroun 0715 that it was bright enough to get off the roads.

The sunrise was spectacular and the view over St Albans beautiful. The abbey is really prominent in the early morning sun. I took the path to Childwickbiry, then down to the Mill and along to Redbourn, up the Nicky Line, into Rothamstead Park and home.

Total was 14.1miles in 2.05, ave pace 8.55. The run was completely done at zone 1 & 2 heart rate which means I was efficient and fat burning. The legs were tired and heavy from mile 10. I guess the reps and tempo runs of the week had caught up. Good start to the week and a deserved rest day tomorrow.

Super Sunday, 11.3miles

The snow and below freezing temperatures weren't enough to put the lads off the Sunday run. Dave, Anthony, Paul and me deciding on a run towards Wheathampstead at 7am.

Woo, it was -3c. Luckily no wind but still enough to put hairs on the chest.

We headed over to Wheathampstead along the Lea Valley and across the fields. It was still dark but brightening as we went. The pace was slow but it was impossible to go any faster without slipping.

We made it to the start of the Wheato 10k and did a loop around part of the course before stopping for a photo and then heading back.

As we made our way across we noticed the ice on Dave's hair. Any moisture was freezing instantly, as it does below zero.

We made it back and after leaving Paul and Ant, Dave and I stepped up the pace and put in an 8min last mile. It was a good effort and the first time in ages that I've finished a run with Dave - normally he's got fed up going so slow. Ironman.

Overall, 11.3 miles, average pace 9.18 and a low Z3 heart rate.

Early Sunday Morning, 14.0 miles

Niall's injured, Dave & Simon were doing the Bedford half, which left me and the 2 Scousers. Anthony & Paul hadn't met but it turned out they were from the same area of Liverpool and might even be long lost brothers.

I did a slow 3 miles before the meet at 0715, well it was supposed to be slow. I miscalculated and ended up sprinting the last 800m to make sure I made it. I got a deserved slagging for that and might have been a minute late. Just as well Niall wasn't around or they'd have gone. Funnily I'd bumped into Paul doing the same sneaky trick at 0645.

I'd suggested a 10 miler to Anthony, as he'd done a 15 and a 13 the previous 2 weeks so was due an easy one. However, with Paul setting the pace it would be quicker.

We headed to Meadway and then along the paths to Pipers Lane and Ayers End Lane. From there it was Childwickbury and Beeson End Lane, then up Crabtree and home via a Dalkeith Road loop. The pace was 8-ish for most of it. Beeson End saw it slip back but we picked it up. Crabtree was close to 8's again and then an easy 9 to get home.

Overall it was 14.0 miles, average pace was 8.29. HR averaged 153 (Z2). Not too shabby. Feel pretty good after 24.6 miles in 2 days. No niggles or tightness. My belt has had to tighten another notch though or else my jeans will fall off.

Rain and wind, 14miles

It was howling a gale and pouring when I set off at 0640. I was meeting Anthony at 0650 and seriously thought about calling it off. The plan was a 13 mile loop together and then I was going to throw in an extra 5 miles to ratch up my longest ever run. I'd carb'd up last night and had 4 gels in the belt for some nutrition during the run. Ah the best laid plans.

The 13 miles were up to Peters Green, then to Kimpton via Barley Bean Farm. From there it was too Wheathampstead and then home. Two massive hills and a couple of small ones were included.

As we set off it was pitch black and within minutes the trainers were soaked as there was no way round some of the puddles. We headed up to Peters Green and into the wind which was howling. The rain was easing to just drizzle and slowly the daylight arrived. We chatted our way up, me banging on about my training and Anthony entertaining me with stories about Teddy Sheringham and Daniella Lloyd. His were way better.

We reached Kimpton feeling ok. Still strong but now feeling the water seep through the showerproof jacket. 6 miles to go.

A big hill up to Gustard Wood stopped the stories and had us focused on keeping a steady pace. After that it was down to Wheathampstead. Along the road to Harpenden our pace was 7.45, I thought Niall and the lads would've loved that. As we reached the Lea Valley Walk the pace had hit Anthony and we slowed to 9's. Just as I said my goodbyes to him the heavens opened. It wasn't heavy rain, this was torrential. It soaked everything instantly. I was frozen and made the decision to head for home rather than do the extra miles.

When I got in I was shocked at just how wet everything was. My trainers were water logged as were the cap, jacket and gloves. That was as bad as it's been.

So in the end 14.05 miles in 2.01, average pace 8.41 which is my new chatting pace. Disappointed that I had to call it a day as I was well up for the 18.

Ton Up, 15.4 miles

That's 100 miles covered towards my target of 1000. Today's long run was anticipated to be very wet as it seems to have been raining for a week and the forecast was for heavy showers.

Surprisingly it was dry at 0630 and after a slight delay to my departure I was off to Niall's for the 0650 meet. The call had been for a run to Sherards Wood and back, which is somewhere in the region of 13 miles.

We were 4, Simon was doing the Willows 10k and so it was Dave, Paul, Niall and myself. We set off with the rain looking likely but somehow it didn't happen and in fact it brightened up and was a lovely morning.

The roads were very wet, as were the trails, mudbath would be a good description. However, we pressed on at a kind of 8-8.30 pace. A bit faster than I'd have liked so I threw in the odd slow bit to try and get the lads to take it easy. It kind of worked but then the trails became so bad that it wasn't an issue and the pace slowed to nearer 9's.

We made it to Sherards Wood in one piece. It seemed very easy and fast. Then the fun began as Niall took us on a route through the woods. It involved a steep section which was desparately boggy. Niall skipped through it, I was torn to shreds by a thorn bush and nearly went head first into the mud, Dave and Paul had similar near misses but somehow we made it to the bottom. I was bleeding badly and my new compression socks were already trashed.

The route home had a Brocket Hall extension added by Niall. Very pleasant it was too as we made our way across the golf course.

From there it was known territory and we split at Crabtree Lane so that I could head home. By the time I got home I'd done 15.4 miles, I think that's my longest run ever. Oh and that makes 100.1miles completed. Nice one.

Not so easy Sunday morning

Next week is the Grand Union Canal Half Marathon, so Niall and I are supposed to be in taper mode for the race. We agreed an easy run, 5 miles, 2 easy, 1 at race pace, 2 easy and home.

We'd received a mail from Simon calling the shots for the non racers, it sounded fun and my legs were feeling strong on Saturday night, so I was tempted to call Niall and say lets do the other longer run. I didn't make the call, using my head instead of my heart.

We met at 0730 at Niall's, an extra 15 mins in bed hadn't been much use, I'd been kicking my heels since 7am ready to roll. From Niall's we headed along the Cooters End Lane loop, up the hill and along to the Nicky Line. Niall was keeping the pace safe by chatting away. Up the hill he tactically handed the conversation to me! I was gasping but I suppose it slowed us.

The rain had started to get heavier but in the shelter of the Nicky Line we weren't too uncomfortable. At Mile 4 we thought we'd put in the race pace, 6.45-6.50, mile. We assured each other we wouldn't race and keep it steady. We found the pace reasonably quickly and settled into it. The section of Nicky Line is downhill, so it was easy. I looked down for a second and when I looked up Niall had put 10 yards between us. I raised the pace and got on his tail, he increased the pace again and I looked at the Garmin, 6.05 min/mile, mmm, I decided to back off competely and eased to 8's, my heart rate had gone way high in the 2-300 yards of fast stuff.

We headed home from the bottom of the line, 2.95 miles from my house. Chatted our way along but going through the fields we were soaked and battered by the wind. Best moment was my cap going flying 20 yards up in the air.

So in the end the 5 miles had become near enough 10 and the easy bit had been minimal. I'm feeling tired and glad I have a good excuse for an easy week. Still not sure how hard to push next week. At this point a 90 minute half marathon feels out of reach.

Six is the new seven

So clock change offered an extra hour in bed but given the new obsession with distance I decided to get up at the usual time and head out at 06.03.

Niall and Paul had done a new route on Saturday which sounded very good and challenging, so Niall sent me the Garmin file and gave me the basic instructions on how to set it up and hopefully follow the route.

All worked well as I loaded the file onto my Garmin, I took a look at the route on his mapped run, read the blog for clues, noting a right turn of importance, popping out near Wheathamstead and a run through a ploughed field.

I set off in the dark and the first leg to Woolams Playing Fields was fine. The run parallel to the fields on the bridleway gave me my first "off route" ping by the Garmin. I got back on and was ok all the way to Sandridge.

After Sandridge I took every possible right turn, occasionally thinking that it had to be wrong, but no bleeps. Eventually it did start to go bleep as I lost faith and took a few straight routes but had to turn round and head right. I was certain I'd hit Jersey Farm. Eventually I popped out next to Wheathampstead.

From there the route took a few off road diversions, each one heralding the dreaded bleep meaning I had to retrace my steps and find the right path. After the jaunt up to the ploughed field I was on familiar ground. The Lea Valley walk is where I do my reps and a section well trodden over the years.

The route took me passed Niall and Paul's houses, both remarkably quiet, and home to Shakespeare Road. 13.26miles in 1.55 meant an 8.45 average and home just before 8am. Time to make breakfast and finalise my sunday school talk.

The route was superb, quiet, scenic, hilly in parts, paths, roads, fields. If I need to extend that run I'd add a Beeson End Lane loop, that'd get it up near 18 and up the effort required.

Must admit that the Garmin is fantastic too. That was new functionality for me and for it to get me round a course I'd never seen was brilliant.

Going Commando

No talk of southern softies today, the temperature was 5c and it felt very cold. We were 6 heading off for a short 13 miles or a longer 20 if you were hard enough. The usual 5 were supplemented byJohn from Aro Runners and Herts10k start-line fame.


We headed for St Albans with Niall filling us in on his Art of Running workshop and the various tips and drills he'd been given. It sounded good and Niall's tactic of chatting kept the pace at an honest 7.45-8.15min/miles.

By the time we reached Childwickbury the A-team had pulled away, then John complained about his shin splints and turned for home. Paul, Niall and I took the low road while the A-team took the high road down to Batchwood Drive. We were very comfortable round the lake at Westminster Lodge and had completed 6 miles in roughly 48 mins. We passed a few of the old Kings pitches where I talked the lads through a few goals and league titles.

The way home was a new route through the Gorhambury estate. Very tranquil it was too as it took us along parallel with the A5. We crossed it and headed into the Childwickbury estate and onto Beeson End Lane. This part of the run I'd done a few times but was surprised when Paul and Niall showed me part of the path I'd previoulsy missed.

Niall then headed for another path which seemed to involve crawling on all fours under a low hanging tree, Paul and I decided to trot round the tree and not to be in Niall's commandos. Hilarity ensued, for once not at my expense, as Niall tried to get the wee sticky balls off his leggings.

I had to duck out of the last leg which was up to the Nicky Line and home, instead taking on Beeson End Lane. It wasn't too bad and I kept the HR in Z4 for it. As I neared home Crabtree Lane seemed harder.

The good news was I made it home before the kids were up for breakfast, so I'll be allowed out next week! The run was 12 miles at 8.07 pace and I can't believe I'm saying this, but, it was easy (z2 and 3 on all but the last hills). I'll force a rest day tomorrow and then pick it up again on Tuesday.

Ultraviolet Light My Way

Today's all about "baby baby baby" so I was never going to get out for long. Niall had called a slow 1 hour run, so I was given the green light to join them but had to be back by 8am, that gave 45mins.

We were 4, no Dave who was doing a fast 20 miler, but Simon and Paul were there. Niall said lets head for Wheathampstead, and we were off. It wasn't too slow, I saw 6.50 pace on the Garmin but luckily that slowed to nearer 7.50. It was uphill too, up towards Mackery End. The route looked like it was going to be good but at 18mins in and heading away from home I had to turn back.

I went back down to the edge of Wheathampstead and picked up the Nicky Line, took the infamous hill up passed the sewage works and home along Topstreet Way.
5.5 miles in 43 mins, average 8.16min/mile pace, average HR 145 which is Z1. How did that happen?

Sunday but not an easy run

Niall was needing to be back home for 8, so the Running Fource were scheduled to depart his at 7. On top of the earlier start Niall had suggested a fast one. Oh no.
I initially said I wasn't up for it but then had a vision of Niall's blog and decided I couldn't take the humiliation. So I decided I would be there and stay with the pace for 3 miles then duck out wherever they were and have a slow run home.
I met Paul on the way down, then Niall emerged with sun-glasses and cap, I checked the sky and yep it was still overcast. He took the slagging well.
Simon pounded down the road, we never asked but I suspect he'd already done 11 miles. So with Dave in Wolverhampton wishing he wasn't, we were off.
The decision was Heartwood via Pipers Lane. The pace was hot but unusually I was able to cope and that brought a compliment from Niall as we pounded up Crabtree Lane. As we passed Meadway and started cutting across to the Lane, the pace started to show but I clung on to the group. When Paul announced they were cutting off in 500m I decided I was staying with them no matter how hard it was.
I normally fall back on hills like this but stayed with Paul as he pursued Simon and Niall. At one point Paul said something along the lines "chuffin' norah, what pace does your garmin say?", "6.50" I spluttered, "and its chuffin' uphill" said Paul. Yes, my thoughts exactly.
The 500m was quite a bit longer but we stayed as a four to the turn and then the lads were off. I slowed my pace got my heart rate back to zone 4 and headed for Childwickbury.
It was an uneventful trot down the hill and across to Beeson End. I concentrated on form and tried to stay light. The hill was pretty easy and at the top I stepped it up until I reached the West Common roundabout. From thereI eased off and took the remainder of the run as a warm-down.
11.2miles were completed with an average HR of 155 which is zone 4 for me. Overall I was pleased with the run. The first 3 miles were good given the efforts of my previous 2 days.