So that's it! It's all about getting ready now….

3 weeks today and the London Marathon will be behind me! It's been a long process of building up fitness and endurance over the last 4-5 months.

It's been pretty solid apart from the bump in the road when I got ill in January. That knocked me back a good few weeks and it's been a tightrope ever since - trying to push on without ending up on the sickbed again. It was pretty bad for a week or two. Dramatic weight loss, off for a scan or 2 to make sure nothing sinister was going on and a warning to look after myself better.

On that note it forced me to reflect on what type of training and intensity I can tolerate and for how long before I tip over the edge and get ill.  I figured I could cope with about 4 weeks of the hard stuff, any more and I'd do myself no good.

So the programme I've followed has peaked over the last 3-4 weeks. It started at the Berko Half Marathon and was followed by a 70-60-60 mile week's with my rep and tempo sessions included. That's got me to a position where I'm probably as strong as I can be for a guy my age.

Now the programme is all about easing off the volume and keeping a couple of short intense sessions. That way the legs keep spinning but also recover from the pounding they've taken.

Today was my last long run. I aimed to do 20 miles and hoped to keep it under 2:45. Preparation wasn't ideal with a very late Saturday and not a lot of sleep. I got up at around 5:30 but was really struggling to get my mojo. I pottered about not sure what to wear and not sure where to run. I eventualy went out at around 6:10 feeling extremely sluggish. In fact the first 7 miles were lethargic. I was on the Herts10k loop and even though the sky was blue and the sun shining I wasn't in the zone.

I came back to the house to change out of my running jacket to dorn my Running Fource vest, take on a gel and get my drink bottle.

I forced my effort levels up for the second section. 13 miles down towards Luton on the Lea Valley path, up past Sommeries Castle, Peters Green etc etc. I've done this loop over the last few weeks and really enjoy the different gradients and challenges.

The weather was cool. The sun was out but the wind was chilling and my hands felt like they might drop off. Opening a gel at mile 12 was next to impossible as my fingers didn't work and I struggled to get the thing open.

On the way home I was pushing hard and was pleased to put in a 7:45 mile at mile 20. I felt strong as I'd been running well within my threshold pace.

It was a good run. Quite hilly with a few challenging ups and downs. That made it tough to meet my target and in the end it was just under 2:48. Still, given how I felt for the first 7 miles and how many climbs there were I'm quite pleased. 

It didn't really help me figure out what pace to push in the marathon. It's clear that if I run by heart rate I'll have no issues if I stick in the 150's. The 160's should be fine as I've seen myself put in sustained efforts at that level and not had any lactic issues post race. That'll take me to a sub 8 min pace. What that pace will be depends on so many variables - how am I feeling on the day, the weather, my hydration, how I've slept over the previous few nights….

So the hard work is done. This week will be a relatively easy 35-40 miles. I'll still run 5-6 days but cut the volume right down and my long run next week will be around 12 miles.

Thanks again for all the support. I'm a smidgeon away from my fundraising target.

Busy week, tired reps

It's been an intense week at work and I've not had time or energy for running over the last few days.

I did manage a pre-work 4 mile leg stretch yesterday morning which was good.

This evening at the end of a long day I forced myself outside for an interval session. I decided to ease off the volume and cut it to 6 x 800s with a 2 and a half minute recovery..

I wasn't in the zone at all and had to force myself round. The first 3 were difficult but all fairly consistent at around 3:07. The remaining three were a bit easier mentally but the lungs were burning by the end of each rep.

In the end they ranged from 3:09-3:02. Not too shabby in the end.

An easy day tomorrow then the last long one on Sunday.

Long Midweek Run, 16 miles

The week is up and running. Last night was an easy paced 7 miles with a few of my work colleagues.
Tonight was a bit more hard core with my first run back to Bristol from the office in Hewish. It's along a main road which I expected to be uninspiring but there were plenty of hilly sections and villages along the way to make it interesting.

I was intending to run around 9min mile pace but found myself fairly comfortable at 8:30's so held that.

I was being joined by my colleague Amy for the last 6 miles and had to wait around for her to be dropped off.  It was getting dark just as we got onto the Jubilee cycle path which covers the last 3 miles.

The company for the last few miles was excellent and helped me keep the pace at a steady level.

Afterwards it was time for a good stretch and then off to watch United get the 3-0 win they needed. Nice.

4 Weeks to Go!

There's only 4 weeks until the London Marathon and everyone is very glad of that!  The mileage has been piling up and the intensity of my training has stepped up in the last couple of weeks as I am to peak on the 13th April.

Last week was a 70miler. This week got off to a good start as I felt fresh and motivated. But some long days in the office have left me a little jaded and it's been more of a struggle as the week has gone on.

The weekend has been glorious but with 4 kids it's not possible to nip out for a few hours during the day. So for me it's early starts which is not great when you're already shredded from work.

Yesterday was easy enough, an early 5 miles over to Kinsbourne Green and back. That was followed by a day of cycling, walking up and down town a few times and a bit of gardening.

So this morning the legs were stiff and tired but fortunately I was on an easy Sunday and the plan was for 15miles (click to see the route).

I headed out towards Luton, up to Sommeries Castle, along to Peters Green, past Laura and Andrew's house and then unto Sauncey Wood. From there I extended over to Piggotshill and then it was home.

I had some good tunes on the iPod and was grateful of a bit of Coldplay helping me over my first climb.

On a couple of flat bits I threw in some marathon pace efforts to see if I could settle at 7:30 pace without looking at the Garmin. I wasn't too bad which is a reasonably good sign, I think?

I was fairly much out of it when I got back. The last couple of miles were tough and I had to grit my teeth to keep going. In the end I averaged 9:10 pace which is probably a bit faster than I planned.

It was a good week. Confidence building sessions on Wednesday & Friday confirm I'm back to my pre illness levels. It's taken a good 6 weeks to get back but patience has worked well.

The coming week has a couple if big sessions. On Wednesday I plan to do a 17 miler and then on Sunday a 20 miler. On Sunday I'm hoping to split it into slow and marathon pace efforts.

7 mile tempo at marathon pace, nice confidence booster

Man, it was a belter today. Sun was blazing and unlike the rest of England we had no fog.

At lunchtime it was my tempo run. I had time to squeeze about 7 miles in if I kept to something around 7:30 pace. As I warmed up I was thinking it was going to be hard, my legs were tired and I felt very stiff from the mileage of the last few days.

A quick stretch and I was off, heading down the Nickey Line towards Hemel. I thought that it would be an easy mile to break me in and a good test to see if I could hit the pace. My idea was to keep my heart rate in the 150's knowing that it was uphill on the way back and I'd stray into the 160's and maybe 170's.

The pace was very comfortable and I held the heart rate down.

I passed a couple of stray gel wrappers dropped by fellow runners and decided that I was picking them up on the way back. Can't have our tribe dropping litter in the countryside.

After passing through the M1 tunnel I soon reached the 3.5mile mark and did an about turn. Most of the next 3.5 miles would be uphill and it would be a good test to see how my pace and heart rate coped.

Overall it wasn't too bad. With about a mile to go the heart went to 165 and stayed there until the end. 165 is still under my lactate threshold so I'm quite happy to be running 7:30's uphill at that level. In my 2010 marathon I was running above lactate threshold from mile 1 and came undone at mile 18 when the legs just seized up as the lactic acid built in the muscles.

This was a confidence boosting run, averaging 7:19 pace over 7 miles at a comfortable heart rate, and especially as I was feeling weary during the warm-up.

Tomorrow the plan is for some easy miles - over 9min pace all the way. Then on Sunday I'm not sure whether I go for another 20 or ease off for a week. We'll see.

Oh yeah, in the end it was 3 gel wrappers collected and shoved in the bin. Don't be a litterbug out there.

Easy 12miles, 2 run Thursday

It was a cracking day today. Very warm in the sun now that the easterly wind has died.

I got out at lunchtime in my running vest and did a loop of the Herts 10k route. The mud has dried up now after months of rain and it's a pleasure to run off road again.

Even the golf course was heaving and I had to dodge between the tee's and watch for annoying someone putting for a birdie.

I intended to take it ready but found myself pushing a bit harder up the hill but then eased off for the run home.

This evening we've had 15 ladies round from Louis' nursery. If ever there was an excuse to make myself scarce and get a few miles in this was it.

I set off on my loop over to Kinsbourne Green and back.  I threw in a climb unto the new section of Nicky Line and came back that way. With no head torch it was nice running on a level tarmac section.

Overall it was 12.5 easy miles today. Averaging around 9min miles. Tomorrow is tempo day and the intention is 7-10 miles at 7.30 / 7.45 pace.

Wednesday Reps, 10x800

Today's my intervals or reps day. With only over 4 weeks until the marathon there's no gains to be made in going full gas on these sessions. Instead it was a steady but fast pace with a short recovery period. I settled on 10 x 800m, with 1 min rests.

The route was out passed Roundwood and back along the Nicky Line a couple of times.

Weather was a bit chillier than I was expecting but by my 7th rep I'd forgotten all about that.

I was pleased to be holding a fairly steady effort level but with the pace varying with the incline.

The pace probably averaged around 6:50 for the 800's which is alright. Tomorrow I'm going to take very easy, just a few miles to the total. But Friday it will be a decent session with a good few miles at marathon pace.