Tonight I finished work , came home, had a quick run, then went out for something to eat with Liza and Phil with Louise.
I was a bit tight for time, so I had to run quickly to make sure we wouldn't be too horrendously late.
Run stats: 50:16 minutes, 7.71 miles - 6:31 minutes/mile
Friday, 14 March 2008
Thursday, 13 March 2008
Away day
This week I had a two day external meeting in a hotel in Horley. On Tuesday evening before dinner, I went on a ten mile steady run, which I had mapped out on the previous night at home. I felt fresh legged and ran at a good pace.
The only problem was that it was getting dark by the time I finished and it was rural area with no pavement or street lights and therefore it was a bit hairy with the cars zooming by.
Since I returned, I haven't trained. Yesterday I was too tired, so I gave training a miss. Tonight I had to work late and by the time I got home, Louise was off to work. The result of which means I have only trained once this week, this is quite frustrating as I should be at the peak of my training now.
Run stats: 65:26 minutes, 10.0 miles - 6:33 minutes per mile.
The only problem was that it was getting dark by the time I finished and it was rural area with no pavement or street lights and therefore it was a bit hairy with the cars zooming by.
Since I returned, I haven't trained. Yesterday I was too tired, so I gave training a miss. Tonight I had to work late and by the time I got home, Louise was off to work. The result of which means I have only trained once this week, this is quite frustrating as I should be at the peak of my training now.
Run stats: 65:26 minutes, 10.0 miles - 6:33 minutes per mile.
Sunday, 9 March 2008
Unscheduled
I didn't plan to run today, but Louise and I arranged to meet Liza and her boys up on Epsom Downs with Kane. I took the opportunity to go for a recovery jog with Ronnie.
My route meandered around the Downs, I was making it up as I went along, but I got back to the car after about 40 minutes which was perfect timing as the rest of the gang were only about 3 minutes away.
Run stats: 43:08 minutes, 5.69 miles - 7:35 minutes/mile
My route meandered around the Downs, I was making it up as I went along, but I got back to the car after about 40 minutes which was perfect timing as the rest of the gang were only about 3 minutes away.
Run stats: 43:08 minutes, 5.69 miles - 7:35 minutes/mile
Saturday, 8 March 2008
Saturday long run
Tonight, a group of us are going to watch boxing at the O2 arena. It will be a late night and therefore Dave and I thought it would be best to bring forward the long run from Sunday to Saturday. We drove over to Ashtead with Kane, where Kane stayed with George while we ran.
We ran a big loop, which was just short of 18 miles. We went out though Epsom up into Sutton and back over Epsom Downs. It was a similar distance to last week, but was less testing in terms of gradients and terrain. We ran a fairly even pace with no incidents of note.
Run stats: 153:10 minutes, 17.64 miles - 8:41 minutes/mile
We ran a big loop, which was just short of 18 miles. We went out though Epsom up into Sutton and back over Epsom Downs. It was a similar distance to last week, but was less testing in terms of gradients and terrain. We ran a fairly even pace with no incidents of note.
Run stats: 153:10 minutes, 17.64 miles - 8:41 minutes/mile
Thursday, 6 March 2008
Fatigued
My legs felt quite tired this evening, I was scheduled for 45 minutes steady. I ran one of my old routes that is just short of seven miles and took it fairly easy. I was ok when I got into a rhythm. About half way round I glanced at my stopwatch to see how long I had been running and the clock had stopped at three minutes. I think it may need a new battery as I have had the watch for about three years.
As a result I am not sure exactly how long I was running for, but I think it was roughly 49 minutes.
Run stats: Approx 49 minutes, 6.91 miles - 7:05 minutes/mile
As a result I am not sure exactly how long I was running for, but I think it was roughly 49 minutes.
Run stats: Approx 49 minutes, 6.91 miles - 7:05 minutes/mile
Wednesday, 5 March 2008
Late night gym session
I had a client meeting in Cheshire today, so I had an early start and didn't get home till about 7:30pm.
I eventually got to the gym at about quarter to nine and did two fifteen minute repetitions at 16km/h with ten minute warm up and cool down. I followed that with 2000 metres on the rowing machine.
I eventually got to the gym at about quarter to nine and did two fifteen minute repetitions at 16km/h with ten minute warm up and cool down. I followed that with 2000 metres on the rowing machine.
Tuesday, 4 March 2008
Daylight
Louise started work at 5pm this evening, so I finished work early to look after Kane.
To accommodate my run, I went to George's in Ashtead with Kane. Kane stayed with George and had his tea, whilst I went for my run. It was very refreshing to go for a run after work and for it still to be light. The daylight made the run more enjoyable and my legs felt fresh; these things together made for a fairly quick pace.
I ran out over the Downs and back through Ewell and the back of Epsom.
Run stats: 71:25 minutes, 10.53 miles - 6:47 minutes per mile
To accommodate my run, I went to George's in Ashtead with Kane. Kane stayed with George and had his tea, whilst I went for my run. It was very refreshing to go for a run after work and for it still to be light. The daylight made the run more enjoyable and my legs felt fresh; these things together made for a fairly quick pace.
I ran out over the Downs and back through Ewell and the back of Epsom.
Run stats: 71:25 minutes, 10.53 miles - 6:47 minutes per mile
Sunday, 2 March 2008
Long and undulating
Dave and Ronnie joined me for today's long run.
Louise was working during the day and Gill helped out by looking after Kane whilst we ran. Gill arrived with Kane and I after doing an early morning run herself. Dave arrived soon after and all five of us piled into Gill's car and we drove over to Boxhill where Gill dropped us off by Juniper Hall at the bottom of Box Hill.
We then meandered back to Sutton avoiding roads wherever possible. It was a route that I'd worked out earlier in the week and was about eighty percent cross country running. I had written out detailed directional instructions - I left these at home, but by hook and by crook we pretty much ran as intended.
The run was very scenic, through various stretches of countryside. The run was also very hilly with four major hills and plenty of other undulations.
We started off nice and slow, with Ronnie chasing everywhere and barking at everything. But I think we inadvertantly picked up our pace during the middle section which I think Dave paid for later. As we came into Kingswood, we climbed over a style and Dave's leg cramped up. This was a bit worrying as we still had five or six miles to go. It meant we had to drop our pace and Dave struggled on, although he continued to intermittently get cramp in both that leg and his other leg as we ran home. Dave was definitely regretting the ninety minutes of football he had played on the previous day. Ronnie was also puffed out and he was reduced to trotting behind us with his tongue lolling out.
The end result was quite a slow paced run, but we shouldn't read too much into this as the marathon will be a great deal flatter and will be on tarmac.
Run stats: 161:15 minutes, 17.58 miles - 9:10 minutes per mile
Louise was working during the day and Gill helped out by looking after Kane whilst we ran. Gill arrived with Kane and I after doing an early morning run herself. Dave arrived soon after and all five of us piled into Gill's car and we drove over to Boxhill where Gill dropped us off by Juniper Hall at the bottom of Box Hill.
We then meandered back to Sutton avoiding roads wherever possible. It was a route that I'd worked out earlier in the week and was about eighty percent cross country running. I had written out detailed directional instructions - I left these at home, but by hook and by crook we pretty much ran as intended.
The run was very scenic, through various stretches of countryside. The run was also very hilly with four major hills and plenty of other undulations.
We started off nice and slow, with Ronnie chasing everywhere and barking at everything. But I think we inadvertantly picked up our pace during the middle section which I think Dave paid for later. As we came into Kingswood, we climbed over a style and Dave's leg cramped up. This was a bit worrying as we still had five or six miles to go. It meant we had to drop our pace and Dave struggled on, although he continued to intermittently get cramp in both that leg and his other leg as we ran home. Dave was definitely regretting the ninety minutes of football he had played on the previous day. Ronnie was also puffed out and he was reduced to trotting behind us with his tongue lolling out.
The end result was quite a slow paced run, but we shouldn't read too much into this as the marathon will be a great deal flatter and will be on tarmac.
Run stats: 161:15 minutes, 17.58 miles - 9:10 minutes per mile
Friday, 29 February 2008
Day dreaming
Louise was working this evening, so I finished work a bit early to look after Kane. The cycle ride home was a work out in itself with a gale blowing against me all the way home.
After Kane had his tea, we drove over to Allen and Margaret's and Kane stayed there whilst I went for a run. The run was at an easy pace which suited me as my legs were aching from yesterday's fartlek and the cycle ride home from work. I was day dreaming for most of the run and before I knew it I was finished.
Run stats: 56:19 minutes, 7.5 miles - 7:31 minutes per mile
After Kane had his tea, we drove over to Allen and Margaret's and Kane stayed there whilst I went for a run. The run was at an easy pace which suited me as my legs were aching from yesterday's fartlek and the cycle ride home from work. I was day dreaming for most of the run and before I knew it I was finished.
Run stats: 56:19 minutes, 7.5 miles - 7:31 minutes per mile
Thursday, 28 February 2008
Training with Paul Tergat
I was back to work today and Louise had to go out at 8:30pm this evening, so I dashed home from work to fit in my 70 minutes of Fartlek before Louise went out.
A couple of Christmas' ago someone bought me a book about the lengendary kenyan distance runner Paul Tergat. The book is a profile of Tergat's running career and it also details some of the training regimes that he has undertaken in the past, plus some recommended programmes for amateurs such as myself. For fartlek training for marathons, he recommends 10 min warm up, 12 min quick/ 4 min slow/ 6 min quick/ 3 min slow, repeated once or twice, followed by 10 min warm down.
Two repetitions fitted my schedule so that is what I did. I figured if I ran an average of roughly seven minute miles, I would need a ten mile loop. I ran out to Banstead and into Epsom, coming back through Ewell and Cheam to make my ten miles and it work out to be just the right distance.
Run stats: 70:39 minutes, 10.13 miles - pace irrelevant
A couple of Christmas' ago someone bought me a book about the lengendary kenyan distance runner Paul Tergat. The book is a profile of Tergat's running career and it also details some of the training regimes that he has undertaken in the past, plus some recommended programmes for amateurs such as myself. For fartlek training for marathons, he recommends 10 min warm up, 12 min quick/ 4 min slow/ 6 min quick/ 3 min slow, repeated once or twice, followed by 10 min warm down.
Two repetitions fitted my schedule so that is what I did. I figured if I ran an average of roughly seven minute miles, I would need a ten mile loop. I ran out to Banstead and into Epsom, coming back through Ewell and Cheam to make my ten miles and it work out to be just the right distance.
Run stats: 70:39 minutes, 10.13 miles - pace irrelevant
Tuesday, 26 February 2008
Training in England
We arrived back in Sutton at about lunch time. Today was scheduled for a 45 minute steady run. Just before it got dark at about 5pm I took Ronnie over to Oaks Park and went for a run. This afternoon I have been looking over the map trying to find a good long run for the weekend.
I have just added in some pictures onto the post from Sunday 17th Feb. They are pictures of Dave and myself from the Sussex Beacon Half.
Run stats: 41:29 minutes, 5.86 miles - 7.05 minutes per mile
I have just added in some pictures onto the post from Sunday 17th Feb. They are pictures of Dave and myself from the Sussex Beacon Half.
Run stats: 41:29 minutes, 5.86 miles - 7.05 minutes per mile
Back from Portugal
I arrived back from Portugal today. We had a good break of six days with variable weather, three nice hot and sunny days with three overcast and at times rainy weather in between. Louise Kane and myself stayed in a two bedroom villa on the Algarve coast next to a golf course.
I managed to keep up the running whilst away and I will attempt to summarise it as best as I can in this post. I left my stopwatch in the UK, so the run times are not accurate, on the first run I didn't time it at all.
Wednesday 20th Feb (scheduled for 45 minutes easy pace)
We arrived early in the morning; in the afternoon I attempted to follow the 7.2 mile route that I had worked out on the internet on the previous evening. I had written out detailed instructions. The first 5.5 miles went well, in fact it was a really nice run, what had looked like fairly major tarmac roads were dirt tracks and the route was rural, encountering very few vehicles.
After 5.5 miles I missed a right hand turn, this didn't affect me too much and was actually a short cut. Once I was back at the start, I tried to work out where I had gone wrong by running the last section of the route backwards to rejoin the circuit where I missed my right turn.
I ended up getting dreadfully lost and eventually found myself back on the original circuit at around the four mile mark. This time I managed to run home by the correct route.
I have just retraced my steps on the internet and I ran for a total of 13.4 miles. I have no idea how long I was out for, but I know I was absolutely knackered - it was a long run and it was a hot day.
Thursday 21st Feb (scheduled for 45 minutes easy pace)
It was another hot day, this time I ran the 7.2 mile route as intended.
Run stats: Approx 53 mins, 7.2 miles - 7:22 minutes per mile
Friday 22nd Feb (scheduled for 70 minutes race pace)
Friday was a bit gloomy and the sun didn't really shine all day, but there wasn't any rain either.
I was still a bit tired from the previous two day's running and I ran too soon after lunch, so didn't run as fast as I might have liked. I ran the same route as before, but added another small loop.
Run stats: Approx 73 mins, 10.13 miles - 7:12 minutes per mile
Sunday 24th Feb (scheduled for 145 minutes - long, slow run)
On Saturday Mike and Elaine joined us in the villa, Saturday had been a wash out, so we had spent a lot of the day indoors. When Sunday was shaping up to be a similar day, I was glad to get out in the morning for a long run. I had hoped to try a bit of cross country for my long run whilst in the Algarve and had picked up some leaflets with route maps for hikers and mountain bikers from the tourist information. The problem was that the routes were a bit short and coupled with the bad weather I decided to just do three of my normal laps.
I realised that this would be about twenty miles and I started really slowly, running the first lap well within myself. It was raining quite heavily during the first lap, but during the second lap after about eight or nine miles there was a major thunderstorm right over me and the rain came flooding down. If someone had squirted me with a hosepipe for ten minutes I could not have been wetter. One bolt of lightning hit the ground close to me - it was quite scary - and the roads were flooding, I ran through stretches of water where the water was half-way up my shins. However I didn't stop running apart from to re-tie my laces. I returned to the villa bedraggled but pleased with the run.
Run stats: Approx 158 mins, 21 miles - 7:31 minutes per mile
Monday 25th Feb (scheduled for 25 minutes easy)
The sun was back out today, I was going to do my recovery run with Mike and Elaine today, as they are doing a 10km run in a few weeks. They ate and drank too much at lunch time and crashed out in the afternoon, so I jogged round the small loop on my own.
Run stats: Approx 25 mins, 3.23 miles - 7:44 minutes per mile
I managed to keep up the running whilst away and I will attempt to summarise it as best as I can in this post. I left my stopwatch in the UK, so the run times are not accurate, on the first run I didn't time it at all.
Wednesday 20th Feb (scheduled for 45 minutes easy pace)
We arrived early in the morning; in the afternoon I attempted to follow the 7.2 mile route that I had worked out on the internet on the previous evening. I had written out detailed instructions. The first 5.5 miles went well, in fact it was a really nice run, what had looked like fairly major tarmac roads were dirt tracks and the route was rural, encountering very few vehicles.
After 5.5 miles I missed a right hand turn, this didn't affect me too much and was actually a short cut. Once I was back at the start, I tried to work out where I had gone wrong by running the last section of the route backwards to rejoin the circuit where I missed my right turn.
I ended up getting dreadfully lost and eventually found myself back on the original circuit at around the four mile mark. This time I managed to run home by the correct route.
I have just retraced my steps on the internet and I ran for a total of 13.4 miles. I have no idea how long I was out for, but I know I was absolutely knackered - it was a long run and it was a hot day.
Thursday 21st Feb (scheduled for 45 minutes easy pace)
It was another hot day, this time I ran the 7.2 mile route as intended.
Run stats: Approx 53 mins, 7.2 miles - 7:22 minutes per mile
Friday 22nd Feb (scheduled for 70 minutes race pace)
Friday was a bit gloomy and the sun didn't really shine all day, but there wasn't any rain either.
I was still a bit tired from the previous two day's running and I ran too soon after lunch, so didn't run as fast as I might have liked. I ran the same route as before, but added another small loop.
Run stats: Approx 73 mins, 10.13 miles - 7:12 minutes per mile
Sunday 24th Feb (scheduled for 145 minutes - long, slow run)
On Saturday Mike and Elaine joined us in the villa, Saturday had been a wash out, so we had spent a lot of the day indoors. When Sunday was shaping up to be a similar day, I was glad to get out in the morning for a long run. I had hoped to try a bit of cross country for my long run whilst in the Algarve and had picked up some leaflets with route maps for hikers and mountain bikers from the tourist information. The problem was that the routes were a bit short and coupled with the bad weather I decided to just do three of my normal laps.
I realised that this would be about twenty miles and I started really slowly, running the first lap well within myself. It was raining quite heavily during the first lap, but during the second lap after about eight or nine miles there was a major thunderstorm right over me and the rain came flooding down. If someone had squirted me with a hosepipe for ten minutes I could not have been wetter. One bolt of lightning hit the ground close to me - it was quite scary - and the roads were flooding, I ran through stretches of water where the water was half-way up my shins. However I didn't stop running apart from to re-tie my laces. I returned to the villa bedraggled but pleased with the run.
Run stats: Approx 158 mins, 21 miles - 7:31 minutes per mile
Monday 25th Feb (scheduled for 25 minutes easy)
The sun was back out today, I was going to do my recovery run with Mike and Elaine today, as they are doing a 10km run in a few weeks. They ate and drank too much at lunch time and crashed out in the afternoon, so I jogged round the small loop on my own.
Run stats: Approx 25 mins, 3.23 miles - 7:44 minutes per mile
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