how many layer's...?

I had a great gym session with Andy last Friday, he's a great inspiration to me and helps in so many ways.

These are a couple of things which helped:

- Take more layers of clothes than you think you need, it was cold when I ran on Saturday morning, I wore, one long sleeve top, one vest, one t-shirt another vest and a light weight jacket.

Three quarter length under shorts, over shorts, 2 hats and gloves! (surprised I could move). You go through periods of getting hot then cold, towards the end I was glad of the extra layers.

- When running long distances it's better to wear some underwear as bruised bits don't help!

Route: Lynn dropped me at Chiswick Bridge, ran along the Thames path, Hammersmith Bridge, Shepherds Bush, Notting Hill, Paddington Bowl, Maida Vale, Cannel, Primrose Hill, Haverstock Hill, Stroud end green, into the Heath, ran around a bit to make the distance up and then home!

(Bad mistake to get the miles wrong, spoilt the run at the end as my rhythm was broken, and I was very tired!!).

This has been the longest, in time and distance I have run so far, it's along way I'm in unchartered territory now. I had 2 gels, 1 at 45 mins and another at 1.45 and porridge for breakfast.

I struggled towards the end, I'm frustrated that I can't run faster but I do need to be realistic and patient.

I've asked Andy to up my training and true to form he has, so its now starting to get serious......

Distance: 15miles!! Time: 2:35hr Average: 10.25

lunchtime, fast and slow....

As I may have mentioned works quite busy at the moment, Monday I was out of the house at 6.00am for a meeting in Ireland got back at 11.30pm. Tuesday out of the house at 7.00am armed with my running gear and straight to the office.

One of my other runs is interval training, this is how it went; route: Chancery Lane, Tottenham Court Rd, Marylebone, Regents Pk. and then returned. The run consisted of jog for 3 mins and fast pace for 4 mins, this isn't my favourite run, but I know it will eventually help my speed. I did this for 6 times and really enjoyed it, the first couple of miles were slightly hard going but then got into the session well.

I know that I shouldn't be bothered with my split times when I'm doing this run but you can't help trying to beat certain points; for example the 5 mile mark under 40mins and then the 10k point at 49.30. It's amazing that some days you have a run where you can see improvement and it gives you such a boost, it's the same in all walks of life, the rough with the smooth and all that.....

I hope I can take some of this into the long run at the weekend.

(Just by the way, got home from work at 11.00pm!!)

So in summary: Lunchtime run.

Distance: 8.00 Time: 1:04:43 Average: 8.05

Cross country...Andy's Heath extension....and he's over!!

So one of my runs from Andy is to do hills and the Heath between 45 - 90 mins, also one of the new routes for me is the Heath extension.

Weather cold, lots of rain recently so a bit slippy under foot.

Route: D.P.Hill, Highgate, Hampstead Lane, Spaniards, Heath extension, Heath and home.

It was just the type of day that I use to enjoy playing football in, it was great sliding through the paths, leaves and puddles, it was heavy going but fun.

Once I came out of the extension area (which I will explore further), I picked up the road that led to the top of the Heath.

I normally go into the Heath opposite the pond at the top, but for some reason missed the entrance.

I took another pathway in which was thin and windy, it was muddy and got steep in places and then I had a comedy moment just like I was in a cartoon! My legs were going really fast unfortunately my body was going in a different direction, (some would say my normal running style!!) and I was over, actually a grown man on the floor at 38 years of age no less. Well, I gathered my thoughts and managed eventually to stop laughing out loud and ran on.....

It was an enjoyable outing if not a little eventful....

Distance: 7:47 Time: 1:14 Average: 9.52

Late night finish.....early run to work...

My plan was that when I finished in the office I would run after work, I just finished too late....this was disappointing. However, I was up early the next morning determined to get a good run in.

So I took a great route into work: Home, Gospel Oak, Primrose Hill, Regents Pk, Marylebone, Oxford St, Marble Arch, Hyde Pk, Constitution Hill, The Mall, St. James Pk, Westminster, Embankment and Chancery Lane.

Great run and the best start to the day, still need to get quicker over longer distances.

Distance: 9.12 Time: 1:26 Average: 9:25.

Hotel running....

I was travelling for 3 days to Germany so decided to stay at Gatwick the night before as I never sleep if I have to be up very early.

The gym was ok, I did a good stretching session and ran on the treadmill for an hour. The running session was a mix of interval and hills, I'm not a huge fan of the running machine but I knew that training was not going to be possible for a few days, so any session was better than no session.

Finished off with some press ups and some more stretches to try and tire myself right out! It worked I actually slept a little until my alarm went off at 3.45am....rise and shine!!

Distance: 6 ish.

Very hilly test......

I'm trying to update about 5 ish run's in one go, I'm double busy at work, trying to get over a niggling injury and also trying to run!

So this entry to the blog, this run was just aimed to test how far I could run and include as many hills as possible.

Route: Home, D.P.Hill, Hornsey Lane, Ally Palace, Alexander Pk road, Muswell Hill, Highgate Woods, Highgate, Hampstead Lane, The Heath, Highgate West Hill and down over D.P.Hill.

This was a real slog of a run, I knew it was going to be hard, but really enjoyed it. It was a test, just to see where I was with my training and how hard I could push or pull myself!!

The final part up Highgate West Hill was just a case of trying to keep running without stopping, overall I was pleased.

It was a good mix of road and cross country.

The only intake was a carry bottle of Robinsons Summer Fruits drink, no gels.

Distance: 12.24 Time: 2:02:00 Average: 9:59

Off again....

I needed a get together with Andy to get me back on the straight and narrow, I managed to see him last Thursday, we had a good session concentrating on my ankle and mind!

The ankle is fine just damaged from my sprain, lots of stretching, movement exercises on a regular basis obviously getting it back to full strength.

My main concern was getting my head in the place it was a couple of weeks ago and the training on track again. I discussed my thoughts with Andy which always helps, just being able to talk to someone, who has forgot more than I will ever know about running, is a great help.

I think it comes down to the fact that if you can't do something to your full ability and give 100%

'why do it at all?'

I'm very conscious that statement doesn't work for all people, like the whole argument about it's not the winning it's the taking part, brigade.

Now I don't suggest for one minute that I will be winning marathons or any races in fact, but I do believe that you get out what you put in. (I hope that's true when I'm struggling to drag my backside towards the finishing line)....

Perhaps this has been the reason that I've felt down about the training because I couldn't train, but lets move on. Andy assures me that I'm bound to get injured more before April, unless I'm very lucky!! (So, note to self, get it together).

Saturday: It's still rainy and cold and seems to have been raining for weeks now. Sid was in London for the weekend, just a boy's weekend as Lynn was away. So we hadn't run together for a couple of weeks, I wrapped him up warm I told him we would be out along time.

I started off a little gingerly but got into it with no pain, the route: D.P.Hill, Kings Cross, Cannel to Regents Pk, Primrose Hill, Haverstock Hill, Hampstead and then finished off through the Heath.

The pace was more of a plod than a decent run, this was due to a couple off things:

1. I had to help Sid up the steep hills, this was very funny though!

2. I wanted to make sure that I could run over an hour and a half again.

Overall, I was pleased that I'm back running again, it was good even though a little slow. This will have to change...

Distance:10.70m

Time :1.48hr

Average 10.10.

it's just been rubbish!!........

Training had been going great for me until a couple of weeks ago.

I went back to my parents for the weekend with Sid and got up early on the Sunday with him ready for a decent run. We had the route, Sid on his bike and me running, we were going to do a long run around Sherborne where we use to live.

It was very wet from the rain over the previous week, but not when we started out. It was a great cross country route we took but unfortunately after 3 - 4 miles I sprained my ankle!

I've damaged ligaments in both ankles whilst playing football but this time it felt different, I tried to run on for about a mile but it was no good..... we made our way back to the car, I was incredibly disappointed.

Treated it as much as possible with ice and hot bath.

I spoke to Andy and told him of my stupid injury, he was very supportive; I managed to get in to see Gavin Burt to assess my ankle. He confirmed that nothing was broken (thankfully!!!), he treated me with some acupuncture this was the first time I'd had it. It's a strange sensation but overall the experience helped me. Gavin is great.

I didn't train all week until Sunday night which was a half hour run on the treadmill, it went ok.

I know that it was only an ankle injury but it really set me back, I became despondent, I must get it together again and get in the right frame of mind.

The entire journey is a real test as I've mentioned before, it's so much a mental test as a physical one, if it was easy everyone would do it.

I ran today my first outside run, I'm still conscious of my injury. The first 2 miles were hard but I got into it again. I'll now crack on!!

Route: D.P.Hill, Highgate, Spanyards, The Heath and Home.

Time 46:38 Distance 5.00 Average 9.17.

damp, with cold periods....

Training has been good this week but at the back of my mind I haven't been looking forward to my 2.15 hr run. So, early Sunday morning cup of tea and a piece of toast, some stretches and I'm off....

This will be my longest run since the half, lots to remember but most of all, enjoy it.

The route is a big circle from: home, D.P.Hill, Kings Cross, Holborn, Embankment, Westminster, St. James Pk, Hyde Pk, Marylebone, Regents Pk, Primrose Hill, Haverstock Hill, Southend Green, Gospel Oak and home.

I went through some differing periods, some where I felt really comfortable, others where I struggled to get it together and some where I actually felt cold. The weather wasn't great for a quiet stroll through the park but good for running, it was towards the middle of the run through Hyde Pk. when I was cold; no reason though, just carried on.

I had one gel and a bottle of water, it seems my stamina still needs improvement as I was flagging towards the end of the run. I was pleased with my time at the 13.1 mile stage, 2:04, this was quicker than the race.

Time 2:15hr Distance 14:20 and an average of 9:33. (8:30a.m.).

Longest run, pleased with my efforts, I ran alone.

is this a recovery run?

Left my bike at work and didn't fancy the tube, my legs were slightly heavy from last nights hilly run; it was a great morning so I ran to work.

It's mostly down hill and flat from home D.P.Hill, Kings Cross, York Way, Holborn and work.

The distance is about 3.5miles and it took 31 mins, good start to the day.

I've got a 2.25hour long run to do next, I'll do this Sunday or Monday.

it's getting a bit choppy....

I've actually got some warmer clothes, it's all about the layers. No more vests / t-shirts and short shorts, this does make me sound like a German tourist I'm sure it wasn't that bad!

However, it does make you feel better with some warmer kit when it's cold, what a revelation!

I ran home from work, I incorporated short bursts and jogging. Route from Chancery Lane, Greys Inn Rd, Kings Cross, Tufnell Pk, D.P.Hill, Chetwynd Rd, Highgate West Hill (I find this the steepest and hardest, made it up in 6.5mins, pleased) and finished via Highgate then D.P.Hill.

I tried to really dig in hard when I hit the hills, trying to ignore them and just keep a good pace, my pace was 32seconds for 90, this was similar from the long run on Monday, Andy says I need to be at 30 so I will keep trying.

The distance thing wasn't working on my watch so I don't know how far, the time was 56:08 so I guess the distance was about 6.5ish.

I really enjoyed the run!

always prepare before......

Tonight was my long run.

I always say to my boy before we leave the house go to the toilet, at 38 of course I don't need to listen to my own advice....

So my plan before the run and the route I planned and took, was from home, Primrose Hill, Regents Pk, Hyde Pk, Kensington, Olympia and eventually Hammersmith.

Had a really good run, started off too quickly 2 miles in I was roundabout 16.5 mins. I remember Andy's advice from the half, so I slowed up. Kept running with a slight gurglley stomach, I thought this would just ease off, it didn't! At the end of Hyde Pk, found a toilet.....

(I also nearly fell over, I ran along the pavement by the trees and didn't see a root, thank god it was dark, actually that was the problem; note to self run where you can see....)

I was disappointed that I hadn't prepared properly and it brook up my run, however, I am still learning! Took me about a mile to get back into my stride, met Lynn from work, I was pleased with my efforts.

Time: 1:37 Distance: 10.80 Average 9.04

My goal would be to get to 8:00 miles, I feel I'm quite a bit away from this but I can see improvement already, you need to have targets!!

can't stop sweating at work run....

I felt good and up for my run into work yesterday, but to be completely honest this isn't my favourite type of run. I know this will please Andy because that's his job, to take me out of my comfort zone, thanks!

So, the run is meant to be 3 mins jog and 5 mins fast x 4 - 6.

Route: Home, T.P. tube, Bretnock Rd, Holloway Rd, Islington, Angel, St. John Rd, Smithfield, Holborn and Chancery Lane.

What I actually ran: 2 x 4 mins, 2 x 4.5 & 2 x 5. (the last 5 wasn't very fast!) It was a good run, but I need to keep going better, my recovery when I finish is fine but I still get the heavy legs syndrome when running; breathing is ok, a little weezey. (probably the wine from the night before and smoking every time I run past a bus stop!!)

Time: 52:27 Distance: 5.84 Average 9:00

Early am. run.

months in the dark...

British summer time official finished at the weekend, I'm really not fond of the dark winter nights, so I thought the only way to deal with was to meet it head on!

As the weekend training was a little disjointed I trained tonight, the route was: Home, Primrose Hill, Regents Pk, Baker St., Sussex Gds, Hyde Pk, Hammersmith (eventually). I was annoyed with myself as I got lost after coming out of Hyde Pk. which broke up my rhythm, however, this is the longest run I've done since the half marathon.

It was meant to be a 1:30hr run, getting lost added to the time, obviously!!

I carried a drinks bottle in a running belt which was uncomfortable, it kept hitting me in the back, so I carried it. I had a bottle of Gatarade left so I drank that on the run, it seemed to help.

Felt quite good, not overly heavy on the legs, I still don't feel like a runner but I will crack-on with it. I'm sure I will improve.

Distance: 11:50 Time: 1:50:40 Average 9:30

Weight: 13:9.

training around Mum's birthday...

It was my Mums birthday this weekend so we travelled down to Dorset, Lynn and I stayed in a hotel which had a half decent gym.

The weekend's activities were quite full as Sid was staying with Mum and Dad, so I knew training was going to be a little challenging on the time front.....

Saturday we had an hour free so I managed to get to the gym and run on the treadmill, not ideal but certainly better than not training.

The next run was meant to be a 45 min run across the Heath but instead I did a climbing / hill programme on the machine over 42 mins and ran 4.75m. It was ok, it's been a while since I've used a treadmill, but it wasn't a bad thing.

Sunday morning I did a long session of stretches and a little test to see how long it would take me to do a mile, 7:20, that was fun, nothing more.

The weekend training was slightly disjointed.

I'll get the long run of the week in on Monday.

Bit of speed work...

Thursday night straight from work, busy day at work so I wasn't in the best frame of mind.

The run was meant to be a 5 min hard, 3 min rest x 6-4.

So, I left Chancery Lane, through Holborn, Smithfields, St. John Rd, Angel / Islington, Holloway Rd, Tufnell Park and home.

I started off feeling well, warm up for about 8 mins and then into the first hard bit, its all gradually up hill but not difficult. I put it in hard for 4 mins with 3 mins slower jog for recovery, I did this 5 times until arriving at T.P. tube.

I found the 4 mins hard as the run progressed, my legs were heavy! (but pleased I did 5 sets).

I finished by trying to sprint up D.P.H. to the Lord Palmerston, my state of mind was much improved, the run was hard yet enjoyable.

Weather: Good, Time: 6.00pm, Distance 4:80 Average 9:19.

First entry, here we go......

Well, this is the first entry to track my training for the long journey ahead!!

I'm a little apprehensive as I'm informed by Andy, that the training becomes much harder than training for a half. (secretly, I am looking forward to it, but won't let him know that!)....

So the normal things I'll post will be: route, time, weather, distance, average time per mile, how the training went and probably on a weekly basis weight.

The first run I'll post was on Sunday 19 Oct 09 @ 10.00a.m.

Route: Chetwynd Rd.,Highgate Rd,Highgate West Hill, Archway, Holloway Rd and then down to Columbia Rd.

Time: 1:07, Distance 7.70m Average 8:50

Weight: 13:12ish (still feel a bit heavy, I'm sure that will change).

Weather nice and fresh.

Summary: Started with Highgate West Hill which is always a little teaser and then tried to get into a decent rhythm, felt quite good.