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
Sunday, 13 January 2008
Saturday, 12 January 2008
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
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
Thursday, 10 January 2008
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
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
Tuesday, 8 January 2008
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
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
Monday, 7 January 2008
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
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
Sunday, 6 January 2008
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
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
Saturday, 5 January 2008
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.
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.
Friday, 4 January 2008
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.
I was glad to miss the run.
Thursday, 3 January 2008
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
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
Wednesday, 2 January 2008
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
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
Tuesday, 1 January 2008
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
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
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