Finished

It went really well – I finished in 808th position.

Up until about 21 miles it was really enjoyable – absolutely exhilarating, the crowds and the atmosphere were fantastic.

The last three miles were a real struggle, but I managed to keep running and I managed to beat three hours which was my aim.

I started off too quickly, I did the first 5km at 6:20 min/mile pace. I realised this and settled down to about 6:35/6:40 pace, which I managed to maintain until it started deteriorating in the final six miles. I was down to 7:15 pace by the end, but was still well within three hours.

So, I was pleased.

My legs are very stiff today.

Here ends my blog.

Run stats: 176:54 minutes, 26.2 miles - 6:44 minutes per mile

Early morning trot

I was scheduled for a 30 minute very easy jog last night. Louise and I went out with Diane and james last night, so I went this morning for a jog round Oaks Park with Ronnie. I am now just about to head up to the Excel Centre in th Docklands to register for Sunday's race and see if I can get my starting position moved forward.

Run stats: 25:26 minutes, 3.35 miles - 7:36 minutes per mile

In Oaks Park with Ronnie

Kane had an early night this evening, so Ronnie and I were able to go out to Oaks Park almost immediately after I finished work.

The schedule recommended a long warm up and cool down either side of ten minutes at race pace. We ran a long circuit round Oaks Park, starting off exceeding slowly - after ten minutes I ran at what I hoped was race pace, then after ten minutes of that we jogged slowly back to the car.

Run stats: 3.35 miles. 10 minute section, 1.45 miles - 6:54 minutes/mile

One week to go

I did my last Sunday run today. Kane and I went over to Mark and Jess' house in West Norwood, Kane stayed with them while I did a five mile loop. Jess picked out a route which turned out to be very hilly!

My legs feel fine now - no pain at all. However I feel a little lethargic, apparently this is to be expected during the tapering stage.

I have lost 23 pounds in weight since I started training 14 weeks ago, it would be interesting to know what my ideal race weight would be as I am still losing weight now. I suspect I would shed another 10 to 15 pounds, if I trained over a sustained period of time.

Run stats: 34:52 minutes, 5.21 miles - 6:42 minutes per mile

Thursday night jog

It is nicer running in the evening now that the clocks have gone back. It's a bit warmer as well - I enjoyed tonight's jog.

Since I've been winding down the training I've been feeling a bit of pain behind my right knee. I don't think it's anything too serious, it doesn't really hinder my running. It's just enough to give me something to worry about though.

I played a gentle game of football on Tuesday - due to the paucity of the opposition, and I rested yesterday. I will rest again tomorrow, then run over the weekend.

Run stats: 32:23 minutes, 4.5 miles - 6:58 minutes per mile

Short easy run

Louise is working this evening, so I finished work early and dashed home on my bike, leaving myself with just enough time for a short 25 minute easy jog.

It was very unfulfilling, but I suppose that is the nature of cutting back on the training.

Run stats: 23:24 minutes, 3.22 miles - 7:16 minutes per mile

Last long(ish) run

I drove over to Dave's this morning for our last run together before the marathon. Dave had worked out a ten mile circuit going round and through Peckham Rye Park, Brockwell Park and Dulwich Park. The pace was fairly sedate and the run was enjoyable. I feel it is going to be a long two weeks before the marathon.

Run stats: 85 minutes, 10 miles - 8:30 minutes per mile

Last fartlek session

The sessions are being curtailed now as I enter the tapering stage of the training. The hardest thing is to keep the eating controlled and drinking alcohol to a minimum. I find as I train less, I am more tempted to indulge - the last thing I want to do is put on four or five pounds in the last three weeks.

Tonight was supposed to be 60 minutes of easy fartlek. My legs were aching a little from football, but that soon disappeared. I couldn't help but push myself and it wasn't really an "easy" session at all.

Run stats: 65:41 minutes, 10.14 miles - pace is irrelevant

Run to football

This evening I played football again. I also jogged to the venue which is 3.5 miles whilst Olly took my bag for me. The run was a good warm up and we won 9 - 3 against limited opposition.

Run stats: 22:02 minutes, 3.48 miles - 6:20 minutes per mile

Sliding through the mud

It was snowing when I woke up this morning.

Louise dropped Ronnie and I off at the bottom of Box Hill and we replicated the run that we did with Dave three weeks ago. By the time we started the snow had stopped, but it was still bitterly cold.

The route was very muddy and I had trouble keeping my footing for large parts of the run. I deliberately kept the pace slow and by the time Ronnie and I reached home we were muddy but pleased. That is my last long run before the marathon.

Run stats: 152:39 minutes, 18.3 miles - 8:20 minutes per mile

Update for the week

I've been a bit slack in updating this diary of late.


Monday
It's been a strange week. My legs felt weary after my 21 mile race on Sunday, so I gave Monday's recovery jog a miss.


Tuesday
Instead of a 45 minute steady run, I played about 45 minutes of 5-a-side football. It was my first match for about six months, it was a good game and a 7 - 7 draw.


Wednesday
I felt shattered. I think it was a combination of the long race on Sunday and playing football, which puts totally different stresses onto your legs from what I have been used to. Kane and I helped Gill move house this evening, so I didn't have time for a run anyway.


Thursday
I still felt tired today. I had a gym session scheduled for Weds pm, doing 15 min session intervals, so I did that on this evening. The gym was very quiet and I did 4 x 15 minute intervals at 15 km/h with 2:30 minute recoveries with a warm up and cool down. By the end I was tired, but pleased with the work I'd done.


Good Friday
I went with Kane to see my Grandma today, when we returned I went for a steady run. My legs felt fatigued again, probably due to the hard gym session on top of football and Cranleigh on Sunday.

Run stats: 66:06 minutes, 9.6 miles - 6:53 minutes per mile


Today I am resting before a long run tomorrow. Tomorrow I intend to run very slowly.

Cranleigh 21

This morning Dave and I competed in the Cranleigh 21 mile race. It is a pre-London Marathon race hosted in rural Surrey. The race is on roads and consists of one nine mile lap followed by two shorter laps of six miles.

I had arranged with George to drop Kane off with him for the morning while we ran. As I arrived in Ashtead to drop off Kane I realised that I had forgotten by running shoes. So Dave and I had to return to Sutton before heading down to Cranleigh.

It was touch and go as to whether we would get to the startline in time. I drove quickly and we just missed the start by two or three minutes.

This meant I had to run through the whole back end of the field before I could settle into a rhythm with my running. As a result I ran the first mile too quickly in 6:20. After a couple of miles, I settled down and started to enjoy the run. The first nine mile loop was very comfortable. The start of the first six mile loop was a little tough, but I think that was mainly psychological, as there was still so far to go. Again I settled down and was comfortable until the last mile and half when I was feeling tired, but it was easy enough to hang on to the end.

The running conditions were cold and wet and the nipple rash was so severe on my right nipple that there was a circle of blood on my running vest.

With the times I am currently posting, I am becoming increasingly confident that I should be able to run 3:05hrs or thereabouts for the marathon. My main hindrance will be my starting position which will be with other runners trying to run four hour pace. I will ring the organisers tomorrow to see if I can get my starting position changed.

Run stats: 142:58 minutes, 21.2 miles - 6:45 minutes per mile

Quick run, then out for a meal

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

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.

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

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

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

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.

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

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

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

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

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

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

New shoes

I was not at work today, so I took the opportunity to visit a running shop and bought a new pair of shoes. They are Asics and they seem very comfortable.

Later in the day, Gill looked after Kane while I went to the Gym. The schedule instructed me to include 4 x 10 minute intervals with 2.5 minute recoveries in between. I was a bit over-ambitious with the speed of my intervals, I attempted 16km/h with 11km/h recoveries. However by the time I was four minutes into my third interval, it was clear that I wasn't going to be able to complete the intervals at that rate, so I cut my run speed down to 15km/h.

I then finished and went home and I have spent the last hour or so packing for a week in Portugal. I have figured out a basic route for the next couple of days, but will have to work out a long run for the weekend once I arrive.

Half marathon

This morning Dave and I ran in the Sussex Beacon Half Marathon in Brighton. When we first got into the car at 8am, the temperature was minus 4 centigrade and we weren't particularly looking forward to freezing running conditions. The sun was out though and by the time we reached Brighton the temperature was just nudging above freezing.

We parked in the Marina, them trudged down to the start in perfect time - arriving about ten minutes before the start. The race was well organised, but a little uninspiring - there was a two mile loop around the city centre, followed by three miles along the seafront towards Hove,then doubled back on ourselves running about five/six miles against the wind back past the pier up to the Marina, then back again to the finish near the pier. It was hard to run an even pace as there was a big difference between running with a tail-wind or a head-wind.

Dave and I were respectively trying to run sub-105 minutes and sub-90 minutes; we both ran significantly faster than our goals, so it was a cheerful journey home.

Run stats: 87:33 minutes, 13.1 miles - 6:41 minutes per mile

Back into the swing of things

After a long period without running, I went for a jog earlier this evening. Since I went for a run round a roman park last Friday, I haven't run at all. This was due to the fact that I over-indulged in Rome and missed my long run. Plus I returned home with a very heavy cold which I am still shaking off.

Despite the fact that I haven't run for a week, I haven't deviated too far from my training schedule. After the missed long run in Rome, this was supposed to be a week of tapering the training to allow a strong run in the Sussex Beacon Half Marathon in Brighton on Sunday. My training schedule recommended only two runs this week and I have done one of those this evening.

As for this evening's run - it was very enjoyable and my legs felt very fresh (as you'd expect with a weeks rest). The only negative was an acute stitch about half way round, I had exactly the same thing about 2-3 weeks ago, it is quite painful and not something I'm used to when I run.

Looking forward to the half-marathon on Sunday - hopefully I'll go sub-90 minutes!

Run stats: 36:00 minutes, 5.15 miles - 6:59 minutes per mile

Update from Rome

I have been in Rome since Friday and I'm having fun. However the planned training has gone by the wayside. On Friday afternoon, I went for a 35 minute slow run in the large park, Villa Borghese, which is close to the hotel.

I planned to go for a longer run yesterday morning. The problem was that I had had too much to drink on Friday night and I felt in no mood for a 13 mile run. I am now enjoying my break and will resume training once I am back in the UK.

Ashtead run

I met up with Tommy this evening to run in Ashtead. According to my training schedule I was supposed to rest today. But bearing in mind that I am going to Rome tomorrow for a long weekend, I thought I would use a rest day whilst I am away. Therefore Tommy and I went for a 50 minute steady run.

We didn't have a pre-planned route, but we did a circuit round Ashtead, venturing into Leatherhead and the run lasted nearly 49 minutes, so it was judged quite well.

I felt very heavy legged from start to finish and could have probably done with a rest this evening.

Whilst in Rome, I plan to go for a 25 minute slow run tomorrow, and on Saturday morning I will do my long run. This weekend I am scheduled to do 90 minutes at a good pace, so I have worked out a very simple there and back again route from the hotel, so I don't get lost. Then on Sunday and Monday I won't run.

Run stats: 48:36 minutes, 6.47 miles - 7:31 minutes/mile

Fartlek

This evening's session was scheduled to be 60 minutes of fartlek with long duration efforts. To achieve this I decided to approach the fartlek slightly differently to before. Rather than short bursts of repeated hills I went for a long circular run of about 9 miles with sequences of effort and recovery of about five minutes apiece.

I tried out a new route and managed to complete five sets of five minute high intensity efforts throughout the run and my legs feel tired now that I've finished.

I also managed to include a pit stop half a mile from the finish. I knew that there were a few friends meeting at the pub to watch the England game, so I took a slight detour and popped in for a surprise pint of lager and then trotted off home - at a slower pace than I arrived!

Run stats: 67:45 minutes, 9.4 miles - pace is irrelevant

Quicker run

I wasn't at work today and the fact that my day hasn't fitted into it's usual routine meant that I really didn't fancy going for a run this evening.

Once I was out and running I felt pretty good though, my legs have finally recovered from the weekend's long run. I did the same alternative route that I did last week but with a little variation making the run marginally further.

I was obviously feeling better than last week as I ran the route quicker, but with less effort.

Run stats: 46.41 minutes, 6.91 miles - 6.45 minutes per mile

Recovery jog

Louise was out with work friends this evening, so Olly and Lisa looked after Kane while I did my short run. I am off to Rome this weekend, so I was working out a long run for Saturday morning through the streets of Roma - I hope I don't get lost!

Run stats: 25.32 minutes, 3.43 miles - 7:27 minutes per mile

Long run

This weekend, I did my long run on Saturday instead of Sunday. I swapped days because a group of us went out yesterday evening to celebrate Olly's thirty-first birthday. This celebration therefore broke my period of abstinence from alcohol. Today, I correctedly predicted would be tainted with a hangover and I didn't fancy doing a long run under those circumstances.

The schedule for this weekend's run was 120-130 minutes slow. Matt agreed to accompany me again on his bike. I had worked out a circular run from my house.

We set out through Belmont Downs, up and over Epsom Downs, through Langley Vale into Ashtead. From there, we went into Epsom, then Ewell and Cheam and home. It was all on road apart from a couple of miles at the start where the ground was frozen anyway.

It was a fairly comfortable run until we arrived in Ewell, from here the last 2-3 miles were predominantly uphill and a bit of a struggle. The run was just over 17 miles and is the longest distance I have ever run.

Run stats: 128:38 minutes, 17.15 miles - 7:30 minutes per mile

Running with Tommy

Today was supposed to be a rest day, but I have decided to do my long run on Saturday rather than Sunday this weekend. Therefore I have trained today, but will rest tomorrow.

Tonight was scheduled to be a 60 minute run at a comfortable pace. Tommy offered to join me this evening and he pushed the pace along, we rattled through the first four miles in 30 minutes and they were uphill miles! We then slowed to a more comfortable pace after Tommy moaned at me for pushing him too fast?!

Tommy will be joining me for a couple of jogs next week as well.

Run stats: 58:45 minutes, 7.4 miles - 7:56 minutes/mile

Gym

I was back in the Gym today for the first time in two weeks to do some interval training.

Louise was working this evening and Gill was looking after Kane until I returned from work. I finished work a bit early and cycled to the gym straight from work.
When I got to the gym, Blair and Jacko were already there.

I did four three minute intervals with three minute recoveries in between, I did my intervals at 17 km/hr.

I finished the session with 2000 metres on the rowing machine and then a tired cycle home.

New route

This evening's run was scheduled to be a 45 minute steady run. I chose a new route and ran primarily through Carshalton and Wallington. I had measured the route to be a little over 6.5 miles, so to complete the run in 45 minutes I would have to run at quite a brisk pace. It was more enjoyable doing a new route and was suitably hilly. My legs felt a bit heavy thoughout the run, but at the end I was pleased with my overall pace.

Run stats: 46:53 minutes, 6.77 miles - 6:56 minutes/mile

Recovery jog

A short 25 min recovery jog today. I felt fine apart from a blister on my right foot. I probably need to think about getting a new pair of running shoes.

I didn't have time to work out a new route, so did the usual run from home, I will have a new route for tomorrow.

Run stats: 27:14 minutes, 3.53 miles - 7:43 minutes per mile

Dulwich and back

I was scheduled for a 120 minute slow run today. Louise was working all day, so I needed a babysitter for Kane. Luckily Gill returned from holiday in China yesterday and she offered.

Dave also wanted to do a long run today, so we arranged for Dave to get the train to Sutton then we would run back to his house in East Dulwich. I worked out a 12 mile route, my only concern was that it wouldn't be long enough to take up 120 minutes. To counter this I decided to run from Dave's to Tulse Hill train station and get a direct train back to Sutton from there, this would add another 2.5 miles and make up the run time to near two hours.

The run itself was quite pleasant, we managed to run through quite a bit of parkland, through Carshalton Park, Beddington Common, Mitcham Common, Streatham Common and Dulwich Park. We got to Dave's after 99 minutes, I had a glass of water, then set off for Tulse Hill, mindful that the train left at 15:31. I timed it well and made it to the station with three minutes to spare.

The total run time was 118 minutes, so it was a very successful run.

Run stats: 118:39 minutes, 14.7 miles - 8:04 minutes per miles pace

Friday night jog

Tonight was an easy 45 minute jog. Even though I rested yesterday, my legs were still tired from Weds night Fartlek - i was glad it was an easy jog. All of the runs that I am doing from home are essentially variations of the same route and I'm becoming a bit bored by it. I am going to work out another couple of loops from my house, but heading off in opposite directions.

Run stats: 47:06 minutes, 5.9 miles - 7:59 minutes per mile

Fartlek

Today's session was supposed to be "60 minute off-road and hilly fartlek session". Of course it was dark by the time I was ready to run so I did the session on the roads. I wasn't 100% sure exactly what a Fartlek session was. After a bit of internet browsing, I found out that Fartlek was originally devised by a swedish guy and is swedish for "speed play". The general idea is to go for an off-road run, preferably where it is hilly and to vary your pace as much as possible, with lots of sprints and effort runs and recovery jogs in between. The other key is that it is a personal session in that you judge the distance and intensity of your efforts as the body allows it as opposed to interval sessions of set distances and pace.

Although my chosen route was on the road it was a suitably hilly route. I started with ten minutes of easy jogging to warm up, then as I was at the bottom of a hill, I ran at a fast pace for 1.8km to the top of the hill. Following this, I jogged to the bottom of Beeches Walk in Carshalton Beeches, I then ran hard up this road and jogged back down The Warren to make a 1200m loop, I repeated this another two times. I then did another two loops, but I varied it by sprinting to the next lampost, then jogging slowly to the next, then sprint, then jog and so on. After this I jogged on home.

The session lasted 63 minutes and was hard but it felt rewarding and was similar to the sort of sessions I used to do at the running club.

I should imagine I will be aching tomorrow.

Run stats: 63:01 minutes, 7.53 miles - pace is irrelevant

45 minute steady run

I did exactly the same run today as I did on Friday, today was about 30 seconds slower.

For the first two thirds of the run I felt very fresh, after that I had an acute stitch which came and went until I finished. I very rarely get stitches - so it was a bit of a shock and was quite painful.

Run stats: 49:46 minutes, 6.7 miles - 7:26 minutes per mile

Recovery

A nice short relaxed run tonight which helped run the aches out of my legs from yesterday.

I did a little 3.5 mile circuit from home.

I weighed myself at work this morning and I lost another 3 pounds last week.

Run stats: 29:11 minutes, 3.5 miles - 8:20 minutes/mile

Quick run

Today's run was scheduled as 50 minutes fast (race?). I checked out races for today and none were really of a suitable distance in the South East of England area.

I decided to do a circular run from my house. I did a different run from normal, out to Cheam, across Nonsuch Park, up to North Cheam and round th back of Sutton, it measured 7.6 miles. I treated the run as a race, I did a proper warm up and wore running shorts and vest.

I ran it hard and was tired at the end. However I was quicker than I thought I would be and I'm glad to see the progress.

The worst thing about today's run was the chafing on the inside of my thighs. I forgot how much it hurts if I run in running shorts and forget the vaseline.

I won't be making that mistake again!

Run stats: 48:46 minutes, 7.6 miles - 6:25 minutes per mile

Ashtead Common

Louisa collected Kane, Ronnie and me this morning and we headed over to Ashtead to see George and Tommy.

Once there, Louisa, Tommy, Ronnie and me went for a run on Ashtead Common, whilst George went to the local shops with Kane.

Today was supposed to be a 35 minute jog. The common was very muddy, but we slopped on through and ran round the perimeter of the common, the run lasted 34:22 so it was about perfect length.

Run stats: 34:22 minutes, 3.75 miles - 9:10 minutes per mile

Friday night

Tonight was the first night of my training when I didn't really feel like going for a run.

Once I was out and running it was quite enjoyable, even though my legs were aching from the treadmill yesterday. I was scheduled for a 50 minute steady run tonight, so I did the same run that I did with Dave last week, but cut out a loop at the end. The run lasted for just over 49 minutes, so it was abou perfect length.

Run stats: 49:20 minutes, 6.7 miles - 7:22 minutes per mile

Gym

I went to the Gym this evening to do some interval work. Jacko was already there when I arrived and he was still there when I left, it felt like I was slacking a bit. Especially as it is only my second session of the week. If I stick to my schedule I will be training for the next seven consecutive days, so I probably shouldn't moan about a lack of action.

The schedule called for 3 x 10 minute intervals with 3 minute recoveries, this is a repeat of the session I did two weeks ago. I ran the intervals at 14 km/hr (which is 6.52 minute/mile pace), this is considerably quicker than the 12 km/hr intervals I was running a fortnight ago and did not feel any harder.

Rainy Tuesday

It rained all day today, but by the time I got out for a run at about 19:50 the rain was easing off although it was still very windy.

Tonight's schedule called for a 35 minute steady run. I ran from home and ran it reasonably hard. I was a bit disappointed when I fininshed to find I was only clocking 7.5 minute miles.

I suppose I have to be patient as I'm only two weeks into training - hopefully the speed will pick up as the training progresses.

I'll have to have another day off tomorrow as Louise is working all evening. I'll compensate for that by running on Friday.

Run stats: 38:59 minutes, 5.2 miles - 7:30 minutes per mile

Dorking to home

Matt had expressed an interest in joining me on an off road route to test out his mountain bike. We agreed to do it today, and on Friday we devised a route which entailed catching a train to Dorking and run/cycle back to Sutton - the first half of which would be off-road.

We set out of Dorking along the A24 and at Rykers cafe turned off to take the road to Mickleham - from there we joined the old Roman road called Stane Street. This was a straight (as you'd expect from the Romans) pathway that runs all the way into Langley Vale. It is extremely hilly - it goes over the shoulder of Box Hill and up and down through Mickleham Downs - and was very muddy also. It made for very difficult cycling conditions - difficult to get grip whilst climbing and treacherous on the downslopes.

I thoroughly enjoyed it though and will be looking to incorporate Stane Street into future long runs. Once we arrived at the top of Langley Vale it was a pretty straight forward jog back to Sutton, with the high winds on top of Epsom Downs the only point of note.

According to my schedule I was supposed to do 100 to 110 minutes very slow jog. We were out for 98.5 minutes, the pace was slightly slower than last Sunday, but considering the conditions, this was a considerable improvement and I didn't feel as weary at the end.

Run stats: 98:32 minutes, 12.3 miles - 8.01 minutes/miles

Running in the mud with Ronnie

Yesterday's session was supposed to be 35 minutes easy and today is a rest day. Yesterday after work I had offered to babysit for Liza and Phil. There wasn't really enough time to run before babysitting and afterwards it was too late and cold. So I swapped day's and ran this afternoon in Oaks Park with Ronnie instead.

It was very muddy today and I was slipping about. My ankle is quite sore after half twisting it - I don't think it has fully recovered since I hurt it playing football in October last year. I think I'll stick to the roads for a while - mind you I will be off the roads tomorrow.

Ronnie barked at and chased a horse apart from that it was quite uneventful!

Looking forward to tomorrow's long run on which I hope to be joined by Tommy and Matt on his bike.

Run stats: 32:07 minutes, 4.08 miles - 7:52 minutes per mile

Fully refreshed

Felt very fresh all day today. No training yesterday seems to have done the trick, I even felt quite sprightly slogging it out up the hill on my bike on the way home from work.

Today's schedule was "60 minutes steady". My run on Tuesday night lasted 62 minutes, so I decided to replicate that run.

Dave rang earlier and said he was around for a run this evening and that he would come over to Sutton. This worked out nicely as we kept each other going and it seemed to be a good steady pace. The run itself was enjoyable, Dave was making me jealous as he is flying out to New York on Sunday morning for a weeks holiday. He is taking his running gear and is planning to keep up his training in Central Park.

The run was a lot more comfortable than when I ran the same route two days ago, yet we ran it in an almost identical time - only eight seconds slower. (Louise retrieved my watch from George's yesterday).

Run stats: 62:09 minutes, 7.4 miles - 8:24 minutes per mile

Avoiding the pub

Last week I arranged to meet Jacko at the Gym in Westcroft to do today's session. It was scheduled to be a 50 minute hilly run with effort on the hills. I figured this could be done on the treadmill.

However, yesterday he realised Chelsea were playing Everton in the League Cup semi-final and decided that was the better option - I can't blame him.

I then had to endure an afternoon of cajoling from Matt to encourage me to join the clan of people who were meeting at The Sutton Arms to watch the match. Now that I've started training it wasn't particularly hard to resist.

I ran out from home for the first time in my training, it is a run I've done many times before and is certainly hilly. I gave plenty of effort on the hills and jogged quite easily in between.
Again I had no stopwatch this evening, Louise timed me with the stopwatch on her mobile - if I'd have had a timer with me, I would have cut out some of the run at the end.

Legs are feeling tired now, and I look forward to a day of inactivity tomorrow.

Run stats: 62:01 minutes, 7.4 miles - 8.23 minutes/mile

Sore legs

Had sore legs this morning, but they loosened up as the day went on.

Weighed myself at work and I weighed in at 12"8', so I had lost four pounds in the first week. I hadn't been watching what I ate; but the non-drinking, non-snacking, running diet was paying off.

After Kane had gone to bed, I met with Olly and we did the same run as last week. We both felt that the the run was easier than last week.

I couldn't find my stopwatch - I think I left it at George's so we had to approximate the run time on Olly's microwave clock.

Run stats: 30 minutes, 3.33 miles - 9 minutes/mile

First long run

On returning from the South coast, I was scheduled for a 90 minute long, slow run.

Louise and I checked on mapmyrun.com and found that if I ran over Epsom Downs to George's in Ashtead, this would measure nine miles. I thought that maybe roughly the right distance so I arranged for Louise to collect me from there.

I arrived at George's after 70 minutes feeling reasonably fresh, so did an extra loop round Ashtead. The extra loop proved to be difficult especially the last half mile or so.

However overall I was pleased with the run.

Run stats: 94.34 minutes, 12.0 miles - 7.53 minutes/mile

Tania and Geoff's leaving party

Louise's uncle and family were sailing back to New Zealand after a year in GB

This was a scheduled rest day and a good time was had by all, I didn't touch a drop whilst all around me were making merry.

Stayed overnight in nice hotel in Lymington.

Missed session 04 January

After work today, Louise suprised me by taking me for a meal at a Thai restaurant at the bottom of Sutton. Louise had arranged for Tommy to come over and babysit. This was very welcome as I was hungry and my legs were feeling a bit weary.

I was glad to miss the run.

03 January 2008

This morning my car didn't start, so I cycled into work. This is probably a good thing as it will help my general fitness levels - officially called cross training!

I finished work and cycled home, got changed and immediately cycled to Olly's. Olly is also suffering from a lack of fitness, so will be joining me for some of my training to help improve his fitness.

This was supposed to be a 25 minute easy jog, but I was feeling a little tired from all the cycling.

After the run, I cycled to Allan and Margaret's where I was due to collect Kane, we had dinner there - before Allan kindly dropped Kane off while I cycled home.

Run stats: 31.22 minute run, 3.33 miles - 9.25 minutes/mile

Back to work - 02 January 2008

After Kane had gone to bed I went to the Gym for the first time in the best part of a year.

I stuck entirely to the running machine and did three 10 minute intervals at 12 km/hr with 3 minute recoveries in between at 7 km/hr

New Year's Day

Today I rested and recovered from both yesterday's running and yesterday's drinking

Training begins - 31 December 2007

I was at work today, despite it being Hogmanay. I put the quiet time to good use, as I downloaded a marathon training schedule from the official London Marathon website. I selected a schedule that was aimed at runners who were looking to complete the course between 3.5 and 4.5 hours. It is a sixteen week programme for runners with 2 to 3 months of training already behind them. I've got fifteen weeks to go until the marathon on 13 April and I have not training for about ten months, however with a running background I feel experience should help me adjust to the programme relatively easily.

I typed up the training programme in Excel and weighed myself on a set of scales at work and found myself to be 12"12'. This is the heaviest I have ever been and about 20 pounds more than I was a year ago.

With New Years Eve being on a Monday, I finished work and immediately went for a run taking Ronnie to Oaks Park for what was supposed to be an easy jog for 45 minutes. The last ten minutes proved to be very hard - due entirely to my lack of fitness.

That evening I went out with friends to see in the new year and the drink flowed freely. I had previously planned to abstain from alcohol throughout January, now that I was running the marathon, I was more determined to remain teetotal for the month so this would be my last night on the piss.

Run stats: 44:16 minute run, 5.33 miles - 8.18 minute/mile pace