The base building is over and I feel almost healthy again! The lungs are probably 95% which is a great improvement on where I was 4 weeks ago. So with that I decided it was time to exert myself and put a bit of steady pace into a run.
The target was to remain at or around 8min miles over the Herts 10k course. The first 3 miles is pretty easy but the run home starts with a hill and from there its traditionally painful.
The sun was shining and the birds were singing as I took off. I was feeling pretty good and the pace was around 8mins. As predicted the first three miles were easy enough.
From mile 4 the heart was pounding and the legs were wondering what the hurry was. All this slow and steady run has reinforced the notion that every run should be slow. I've been avoiding the pain but with 6 weeks to the marathon there's still time to change the habit and inject a tad more pace.
I finished strongly and was pleased to see an average pace of 7.49 min/miles. Herts 10k
Not fast by any stretch but looking back it's my fastest training run since last August when I did a fast 10k after 37 miles on the bike. What was I on? 10k off the bike
Monday, 4 March 2013
Sunday, 3 March 2013
50 mile week
Stepping up the volume has been a tale of two halves. Last Sunday I did a steady 18miles. It was a planned route, I was well fed, hydrated and carried some water & gels. On Monday I felt strong and did 7 miles to stretch the legs. I didn't want to push it so I took a rest day on Tuesday and started building after that.
On Friday I decided to take the train to Bath and run back to Bristol along an old railway path. 13 miles it says on the tin, so I planned to step up the pace and see how I coped with 13 miles at 8min miles.
All was well for 2 miles then I lost the path, ended up climbing a hill, running along a main road, through some fields and eventually back to the path. 5 miles run and 12 to go? No water and one gel I decide to try and limit the damage. By the time I get back to the hotel I'm wrecked. Bath to Bristol
The legs are still shot to pieces. I did an 8 today but the aches and pains are still there. What a lesson for proper preparation before heading off into the unknown. Sunday 8
Not sure what the week ahead holds. I've a few nights in Bristol but I'm staying well clear of that path.
On Friday I decided to take the train to Bath and run back to Bristol along an old railway path. 13 miles it says on the tin, so I planned to step up the pace and see how I coped with 13 miles at 8min miles.
All was well for 2 miles then I lost the path, ended up climbing a hill, running along a main road, through some fields and eventually back to the path. 5 miles run and 12 to go? No water and one gel I decide to try and limit the damage. By the time I get back to the hotel I'm wrecked. Bath to Bristol
The legs are still shot to pieces. I did an 8 today but the aches and pains are still there. What a lesson for proper preparation before heading off into the unknown. Sunday 8
Not sure what the week ahead holds. I've a few nights in Bristol but I'm staying well clear of that path.
Monday, 25 February 2013
Another 6.5, Airport Run
It was frankly freezing today. For some strange reason I decided to run up to the airport instead of jumping on the train. So it was 6.5miles into the wind.
The legs didn't feel too bad after yesterday's 17 and a bit. I guess that means I can go faster which is reassuring.
I tried to take it easy but I had to keep the legs turning over just to get warm. So it was a bit of a grey zone run, not a recovery run and not a pace builder. Airport Run
Tonight's an early night as its the M25 first thing. Tomorrow could be a few reps in Bristol but I'll see how the day pans out first.
The legs didn't feel too bad after yesterday's 17 and a bit. I guess that means I can go faster which is reassuring.
I tried to take it easy but I had to keep the legs turning over just to get warm. So it was a bit of a grey zone run, not a recovery run and not a pace builder. Airport Run
Tonight's an early night as its the M25 first thing. Tomorrow could be a few reps in Bristol but I'll see how the day pans out first.
Sunday, 24 February 2013
8 Weeks to go and still building
8 Weeks from now and the London Marathon will be all over. I should be on my way home, hopefully feeling triumphant if a little sore.
This has been a good week. I managed a steady sub 9 minute 12 miles in Bristol, followed that with 7 miles at 8.05 pace, then another 5 at 9.05. Today it was a long slow 17.7miles at 9.32 pace.
The 7 miles at 8.05 were with my mate David Moritz. It was really good to run with someone fast. I've been taking it very steady since coming back from illness but this was a good test. I thoroughly enjoyed it and need to add a tempo set to my weekly sessions.
Today was a mental challenge. I wasn't able to do the Gade Runners 17 miles down in Hemel Hempstead today so decided to take off on my own and cover the same distance.
Today was about building endurance. I had to keep the pace slow and keep the heart rate down. So the plan was for something around 9.30 pace. I expected that to be ok for 12-14miles but then the last few miles to hurt.
I did well at keeping the heart rate down and paid no attention to pace. Around mile 10 it was into the wind and uphill. The legs were feeling it but my nutrition is working well and a combination of SIS and Maximuscle gels kept m feeling fresh.
I reached the M1 and was surprised to see I was near 13 miles. I have 4 to go and don't feel too bad. I struggle along the side of a field which has just been ploughed but when I hit the road by Redbourn Golf Club I pick up the pace. I'm pretty pleased that my last 3 miles were my fastest. No records set but good to know I have more in the tank.
In the end its a 17.7 miler and it took 2:48. That's slow compared to 3 years ago when I was doing over 20 miles in 2:42. But I'm happy given I've only been at it for 4 weeks.
This has been a good week. I managed a steady sub 9 minute 12 miles in Bristol, followed that with 7 miles at 8.05 pace, then another 5 at 9.05. Today it was a long slow 17.7miles at 9.32 pace.
The 7 miles at 8.05 were with my mate David Moritz. It was really good to run with someone fast. I've been taking it very steady since coming back from illness but this was a good test. I thoroughly enjoyed it and need to add a tempo set to my weekly sessions.
Today was a mental challenge. I wasn't able to do the Gade Runners 17 miles down in Hemel Hempstead today so decided to take off on my own and cover the same distance.
Today was about building endurance. I had to keep the pace slow and keep the heart rate down. So the plan was for something around 9.30 pace. I expected that to be ok for 12-14miles but then the last few miles to hurt.
I did well at keeping the heart rate down and paid no attention to pace. Around mile 10 it was into the wind and uphill. The legs were feeling it but my nutrition is working well and a combination of SIS and Maximuscle gels kept m feeling fresh.
I reached the M1 and was surprised to see I was near 13 miles. I have 4 to go and don't feel too bad. I struggle along the side of a field which has just been ploughed but when I hit the road by Redbourn Golf Club I pick up the pace. I'm pretty pleased that my last 3 miles were my fastest. No records set but good to know I have more in the tank.
In the end its a 17.7 miler and it took 2:48. That's slow compared to 3 years ago when I was doing over 20 miles in 2:42. But I'm happy given I've only been at it for 4 weeks.
Thursday, 21 February 2013
Catch Up, Good miles and Bad miles
Work's been a tad busy and meant I've had very little time to catch up on the blog or fit in that many runs. That may be a blessing in disguise as I'm still not 100% and can't be running every day or else I'll be back to square one!
I've done a few steady sessions and a couple of long runs over the last 10 days. The long runs were a complete contrast.
On Sunday I did a painful 13.5 mile run to Church. I wasn't well prepared. A late night, no breakfast and only a cup of water to get me going. It was ok until mile 8 and then a real struggle. I really didn't enjoy it and was dehydrated and starving by the time I arrived at SBC. Susan was a star though and had made me some sandwiches so I was watered and fed on arrival. SBC Run
Last night I took completed a 12 mile run out-and-back in Bristol. It was freezing in the wind and with only one layer and no gloves, it was painful. However, the running legs were good and my chest/breathing felt as good as it has for weeks. I kept the heart rate low (zone 2) and managed to keep all but one under 9min pace. I was very happy with that. Bristol 12 miles
Today the legs feel strong and there's no aches or pains.
The plan is 7 miles tomorrow, a run back from the airport and then a longer one on Saturday morning. That should see me at 35 miles for the week which isn't too shabby.
I've done a few steady sessions and a couple of long runs over the last 10 days. The long runs were a complete contrast.
On Sunday I did a painful 13.5 mile run to Church. I wasn't well prepared. A late night, no breakfast and only a cup of water to get me going. It was ok until mile 8 and then a real struggle. I really didn't enjoy it and was dehydrated and starving by the time I arrived at SBC. Susan was a star though and had made me some sandwiches so I was watered and fed on arrival. SBC Run
Last night I took completed a 12 mile run out-and-back in Bristol. It was freezing in the wind and with only one layer and no gloves, it was painful. However, the running legs were good and my chest/breathing felt as good as it has for weeks. I kept the heart rate low (zone 2) and managed to keep all but one under 9min pace. I was very happy with that. Bristol 12 miles
Today the legs feel strong and there's no aches or pains.
The plan is 7 miles tomorrow, a run back from the airport and then a longer one on Saturday morning. That should see me at 35 miles for the week which isn't too shabby.
Sunday, 10 February 2013
Pavement Pounder, 14.5miles
It hasn't been a great week for running. I ended up driving 1000miles which doesn't really leave much time or energy for a run.
Not that the weather has been too inspiring, freezing and rain.
This morning was no different. The Met Office says it feels like -1c in the icy wind and rain. I can vouch for that I'm sitting by the Aga trying to get warm.
I missed the 7am start with Dave & Lee. Instead I set off at 7.30am in the direction of St Albans. This is one of those straight there and back runs that is a road and pavements 13-14miles. I couldn't face any mud and puddles today.
The way out was into the wind which was a great decision as I was still warm and motivated. By the turn at Westminster Lodge though I was soaked through, my cap was like a sodden ice block and a bus home was very tempting.
The slog back was with the wind and wasn't as bad as the way out. I added a loop up Hill Road and round Park Avenue to get the miles over 14.
The legs are very stiff but overall I don't feel too bad. I just need to warm through.
It's Chinese New Year and we're having a Chinese lunch with Granny today, hope you all have a lovely day and year of the Snake!
Pavement Pounder, 14.5miles
Not that the weather has been too inspiring, freezing and rain.
This morning was no different. The Met Office says it feels like -1c in the icy wind and rain. I can vouch for that I'm sitting by the Aga trying to get warm.
I missed the 7am start with Dave & Lee. Instead I set off at 7.30am in the direction of St Albans. This is one of those straight there and back runs that is a road and pavements 13-14miles. I couldn't face any mud and puddles today.
The way out was into the wind which was a great decision as I was still warm and motivated. By the turn at Westminster Lodge though I was soaked through, my cap was like a sodden ice block and a bus home was very tempting.
The slog back was with the wind and wasn't as bad as the way out. I added a loop up Hill Road and round Park Avenue to get the miles over 14.
The legs are very stiff but overall I don't feel too bad. I just need to warm through.
It's Chinese New Year and we're having a Chinese lunch with Granny today, hope you all have a lovely day and year of the Snake!
Pavement Pounder, 14.5miles
Tuesday, 5 February 2013
First run of the day, 4.5miles
The plan was to get two runs in today. Mission accomplished this morning with a 4.5miler in the freezing wind. The forecast is for snow flurries later.
The route was from the school bus, up through the park, onto the Nicky Line and home via Park Avenue. It's a pleasant run, pretty muddy across the fields but has good variety.
The plan is for 3-5miles later but we'll see what the day brings.
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