Good hard week

I was feeling pretty motivated after my Half Marathon performance. The legs didn't feel too sore and I was confident the pace was returning.

Monday I was in Bristol and did the 3 mile loop round the harbour followed by a decent stretch.

Tuesday was a travel day so I rested up. Wednesday I decided to do a 5 mile loop but do the middle 2 at tempo pace. I targeted the hilly section of the Herts10k route and pushed it as hard as I could.

Thursday was another travel day so another day off. Friday I put in a great reps session on the way back from the airport. 3 x 800-600-300 is tough along the undulating path from Luton.  I pushed the effort as hard as I could and was as close to being sick as I've ever been on the final 300.

Saturday I took it easy with 5miles around the park and golf course.

Sunday was supposed to be an easy long run but I was with the A-team and ended up on a quick 10 miles. It was great though and I was glad to hang on for half of it and then "chat" with Viddy on the way back.

Overall a good week and the pursuit of pace continues.

St Albans Half Marathon, 2013

The last 6 weeks or so have been focused on improving my running speed which has disappeared over the last couple of years as I've focused on triathlon and lately the London Marathon.

This was my first half marathon for a while and I was a bit disorganised to say the least. I travelled with my friend Dominic and rolled up 20 minutes before race start, still needing to change, drop bag and warm up.

The warm up didn't happen and I jumped into the nearest pen seconds before the start. I found myself way back and struggled to pass through the crowds over the first 1-2 miles.

I thought that was fine as I was desperate not to go off too fast.

I set my pace at just under 8min/miles through to mile 7 and maintained a good effort up the hills.

Since I last ran a road race there's been a revolution in the number of barefoot runners. Most of them had started well but were slowing up between 9 and 10 miles. The one I spoke to complained about sore feet.

I took a SIS gel on at mile 10, enjoyed the caffeine hit and pushed on. The course is undulating and a lot of folk were paying the price of a fast start and I just targeted the next shirt to pull in.

The last 3 miles were positive and I was able to accelerate over the last half mile to complete in 1:43.

Overall I am delighted with the performance and that I was able to hold the average under 8mins. This was a PB for St Albans, my previous best was 1:49 in 2009.
However, on reflection I held back a little too much and this is probably a result of the mindset I've had for the endurance events I've completed over the last couple of years. Going forward I need to put that out of my mind and race nearer the edge - or unleash myself as I have been told before!

I'm carrying on with the pursuit of pace and after an easy 3 miles and a stretch I'll be back to reps on Wednesday. St Albans Half Garmin

Easy week, 2 to go

The taper has begun. That means the consistent building of stamina, endurance and miles has come to an end. Now it's about rest and preparation for the big day.

That doesn't mean easing off completely but just an ease off the volume and anything that might lead to injury.

It's a funny period. Quite quickly the legs, body and mind feel fresh and before you know it the shorter distances feel easy. That leads to the mind playing tricks and you start to think that this will all translate into a faster marathon than you can really expect.

I've done about 12 weeks training. My mileage in 2013 is 324miles. Not huge in nearly 4 months and I'll be found out if I try and push for a decent time.

However, this week I've been feeling quite good. 6 runs in the last 7 days, a total of 43 miles.

I started on Monday with a steady run up to the airport. This was slow and steady 6.6 miles, my first run after the 22.5 completed the previous Friday.

Tuesday was a short 4 miles in Bristol. Slightly quicker than Monday but still easy.

Wednesday was a 7 mile loop with my colleague Matt. The pace was quicker but the legs and lungs felt good and the average was 8.21min/miles.

Thursday and I was out again in Bristol, this time another 7 miles on my own. A little slower but still sub 9min/miles.

Friday was a rest day, so Saturday was an early start and run from the airport. This time 7.5miles at 8.31 pace.

This morning was a longer 11.3miles but the pace was a slightly quicker 8.24 average.

The reality is that I'll be lucky to average under 9min/miles in the marathon and I need to remember that. Especially in the first 13miles when all will feel fresh and the occasion can drag you along.

I was talking with Jon Cobb today and we discussed the Isle of Dogs-Canary Warf section. That's where the wheels come off, miles 15-20. For me that's the focus, get through there at a 9min pace and see what - if anything - is left in the tank.

The week ahead is more of the short and easy running. Should be fun and 30miles will be more than enough to get through.

Brutal, 22.5miles

Mud, snow, hills. Energy sapping 22.5miles. I'm in bits after that.
The plan had been to take it steady for 10miles, loop back and pick up a drink and some gels.
The trails are muddy and there was ankle deep snow in places, and as I discovered my trainers were next to useless. So as well as picking up the drink and gels I had to change into my trail shoes. Not textbook.
Part 2 was to be 12miles down by Redbourn and Flamstead. Again, the trails and fields were mud baths. By the time I reached the hill by Redbourn Golf Course I was in bits.
Anyway, the good news is I kept moving. Mentally was strong and can be happy with nearly 4 hours on my feet.
I'm having a quiet one now and looking forward to an Easter egg on Sunday.

New Shoes

So I've not done much running in the last week but that doesn't mean I've not been doing important stuff. I've spent a good week bedding in my new Adidas trainers. That means wearing them around the house and generally poncing about.

That done, today was the big outing. A muddy 3miles and my trainers are now splattered and will never be the same.

They're the ones designated as my marathon beasts and so will get a doing between now and then.

The run was down through Rothamstead and back up the Nicky Line. Short and sweet as I had to be suited and booted for a day with the lawyers in London. Short Loop

Dust Buster

I've not been out for over a week trying to stave off another chest infection. Finally boredom, or is it panic, got me back out for a few slow and steady miles. Its kill or cure time so we'll see what tomorrow brings.

Harpenden Street Loop It didn't feel too bad and I was way overdressed with gloves and a hat ditched after a mile.

I've got a good few sponsors now and the target total is getting closer.  If you'd like to support Heart Research Uk you can sponsor me at the link below:

http://uk.virginmoneygiving.com/KenMurray

Two runs in Bristol

I'm in Bristol for a few days. It's pretty busy with work but the evening provides an opportunity to get a few miles in.

Tuesday was a 90 minute run followed by the football. It was probably too long a run after the previous day's exertions and I struggled in the last 30 mins. 90 minutes

Tonight I decided to take it really easy and keep the heart rate in Z1. The pace was slow but steady and I actually feel more refreshed and have less aches and pains than I did through the day. 4miles was just enough. Easy 4