Tuesday, Week 8 of 15

Run: "1M jog, then 200m fast, 400m fast, 800m fast, 400m fast, 200m fast, all with 100m jog recoveries, then extra 200m jog. Repeat sequence once, then 1M jog"
Actual Distance: 4 miles.
Time Taken: 28 mins
Total Mileage So Far: 219.5 miles

Had to 'phone up the stadium in the morning after hearing on the radio that Sebastian Coe was visiting the sports centre today. The receptionist assured me that he would not be using the track, and suggested I could probably take him anyway as he is getting old. I doubt it somehow.

When I got there, there were TV crews and radio cars all over the place, which made a weird change to the usual, but I had the track to myself.

The sky was a clear blue, but it was freezing. The wind was strong too, and after the first couple of intervals it had literally taken my breath away. (That's as in the real 'literally' not as in "Rooney literally threaded that ball through the eye of a needle").

By the first 800m interval I was struggling to breath properly even though my legs were fine, but I completed the whole thing reasonably symmetrically by literally pulling the cat out of the bag in the second half, although the last 200m into the wind was hard. It compared quite well to the same session last year, so I can't be too unhappy 2 days after a race.

I think this is my favourite speed session as there's plenty of variety and it's over pretty quickly. The downside is remembering where you've got to in it.

Mid week long slow run tomorrow.

Sunday, Week 7 of 15

Run: "Race (5M to half-marathon)"
Actual Distance: 10 Miles
Time Taken: 69 mins
Total Mileage So Far: 215.5 miles

Week 7:
Total Weekly Mileage: 29 miles
Time running: 3 hrs 38 min

Brilliant race out in the middle of nowhere.

It's really strange to turn up in a tiny market town early on a freezing cold Sunday morning and find the place full of people dressed in skin tight dayglo Lycra.

Dragged for 10 minutes by marshalls through small streets from the meeting point to the start, and then missed the pace at the start as usual.

Time wasn't everything today though and after the first mile, I just stepped it up and hit about the same pace for the rest of the race, up and down hill.

When I managed to look up, there were some good views across the Wolds, and a particularly cliched village at the turning point at 5 miles.

I fell in behind a bloke with 'Beverley 2004' written on the back of his hat; I wasn't sure whether this was a race he'd been on, a running club, or a conquest. Perhaps he has a load of them at home - 'Janice 2002', 'Alison 1998', 'Norah 1995'. He kept me going for the second half of the race, and I ended up with a reverse split - 34 mins 42 secs going out, and 34 mins 21 secs on the way back.

Came up the last hill at 9 miles and managed to up my pace for the finish through the town streets, and came in just under my target of 70 minutes.

It's been a pretty easy week, with the three rest days, but it's ended with a solid run here, and I'm ready to get back up to higher mileages starting on Tuesday.

Saturday, Week 7 of 15

Run: "4 Miles, Easy"
Actual Distance: 0 Miles
Total Mileage So Far: 205.5 miles

Time ran out on the week after the trips away to the in-laws and I dropped this run.

Friday, Week 7 of 15

Run: "7 Miles, Steady"
Time Taken: 50 mins
Total Mileage So Far: 205.5 miles

No reaction to my run last night.

Took it quite steady and felt strong all the way round. Although I have done this 6.75 mile circuit much quicker, there was no point killing myself when I'm racing on Sunday.

Thursday, Week 7 of 15

Run: "8 Miles, Easy"
Time Taken: 66 mins
Total Mileage So Far: 198.5 miles

Back to running after two days of digestive meltdown. we always seem to overload on carbohydrates when we visit the in-laws, but with it being my father-in-law's 82nd birthday I made some particularly bad decisions on what to eat. A pub mixed grill yesterday and a fish and chips for lunch today left me wondering what I would feel like going out tonight. Funny that I manage to be so disciplined on the alcohol front, and then still go mad when it comes to junk food.

On the plus side, the conditions over the last three days have been horrible - cold and sleeting, so it was good to get out tonight to just drizzle.

And my stomach managed OK. Had a slight left sided stitch at 4 miles, but I'd already gone comfortably up the Big Hill by then, and it didn't last.

Coming down the slope at 6 miles was exhilarating , mainly due to the complete lack of grip on the grassy verge and the oncoming traffic at 60 mph.

Steadily up the last hill into the village (surprised a fox on the last corner into the street) and back home in a good slow run time.

Steady 7 miler tomorrow night and then I'l see whether I still want to fit in a recovery run on Saturday before the race on Sunday.

Tuesday, Week 7 of 15

Run: "1M jog, then 10 x 200m hill with slow jog/walk down, then 1M jog"
Time Taken: 33 mins
Total Mileage So Far: 190.5 miles

I really didn't want to do this tonight. It was the start of my holiday, it was freezing and raining and it is my least favourite session (except maybe 1.5 mile intervals). Two years ago I managed to organise a trip to Belgium to get myself out of hill repeats.

So it was a nice surprise to get out of the house and find the rain had stopped. I jogged down to the bottom of the nearest hill, and then did my 10 repeats all within 42-43 secs, feeling really strong and comfortable. I even toyed with the idea of doing two extra, not for long obviously.

Jogged quietly home and prepared for a couple of days off before a midweek long run on Thursday.

Sunday, Week 6 of 15

Run: "16 Miles, Slow"
Time Taken: 132 mins
Total Mileage So Far: 186.5 miles

Week 6:

Total Weekly Mileage: 37.5 miles
Time running: 4 hours 50 minutes
On my mp3 player this week:
Coldplay - X&Y
Hope Of The States - The Lost Riots

Woken up by the boys right on time, and was out of the house before 7:30am.

The sky was cloudless and a silvery light blue, but it was cold enough for the canal to be frozen over, and for me to have to watch my step on the frosty pavements early on.

After feeling a bit of pain for the first 4 miles (which is mostly uphill), I settled into a good comfortable pace, and by the time I'd turned at the big viaduct to start on my way back, I could tell that I was way ahead of last week's slow pace, as well as feeling a thousand times better. Perhaps it WAS just the rain.

I arrived back in the village, and even managed to pick up my pace for the run across the park before getting back for breakfast.

Another great thing today was the number of waves and smiles from other runners and cyclists. Perhaps it was just that kind of day. My ambition now is to get a smile out of an angler.

With it being half term next week, I've had to shift my runs around and have ended up with runs on Thursday to Sunday, culminating in my 10 mile race at Pocklington. Hope I'll be fresh enough, although a PB is guaranteed as I've never run a race over the distance before.

Friday, Week 6 of 15

Run: "4 Miles, easy"
Actual Distance: 4.5 Miles
Time Taken: 32 mins
Total Mileage So Far: 170.5 miles

Very easy lunchtime run, slow enough that even the hill at 4 miles felt OK. Sunny too - perhaps I've missed the hard wintery runs I was worrying about.

Rest tomorrow to look at houses and cars. Longest run since last year's Blackpool Marathon on Sunday morning.


Thursday, Week 6 of 15

Run: "7 Miles, slow"
Time Taken: 52 mins
Total Mileage So Far: 166 miles

Slow easy paced run on my less hilly night-time route; this time didn't get caught up racing anyone.

Wednesday, Week 6 of 15

Run: "1M jog, then 4M brisk, then 1M jog"
Time Taken: 44 mins
Total Mileage So Far: 159 miles

Quite a hard run in my lunch hour.

Jogged out (too quickly) to the starting pub, then did 4 mile circuits all around the 7 minute mark, then jogged back to work.

It was sunny but very windy. I had the wind behind me on the downhill section which probably wasn't the best way round, but completed it OK apart from a pain in my right knee, which felt similar to the ITB problem I had the week before the 2004 Blackpool Marathon. As it's been my left knee aching for the last week or so, I will look on this as progress.

While running I was looking forward to a friend visiting tonight and having one of my infrequent hankerings for alcohol. I find it hard to run the day after even one drink, so give up while I'm training. This has meant I've been 'dry' for 10 months of the last 2 years, and most of the time I don't miss it at all.

Having said that I wouldn't make it permanent for at least one or maybe two reasons. The main advantages of it though are not having a hangover, not having to debate about who is driving, and not making a fool of myself (due to drunkenness at least).

Slow midweek run tomorrow night.

Tuesday, Week 6 of 15

Run: "1M jog, then 9 x 400m fast, with 200m jog recoveries, then 1M jog"
Actual Distance run: 4 (and a quarter) miles (halved the warm up and down)
Time Taken: 30 mins
Total Mileage So Far: 153 miles

Had a good session down at the running track which made me feel much better after the slightly depressing long run on Sunday.

Arrived later than usual as the adapted cycles were on until 1pm. I have run with them before, and it was fine. We stayed out of each others way, but although they were mature and sensible, I couldn't resist the temptation to race them when they were alongside me - "Yes! I've beaten the severly disabled child on a tricycle!"

So, anyway, they had gone by the time I arrived, and I managed a good set of repeats between 1:24 and 1:31, and finished feeling strong.

3 days of running ahead now including a couple of runs from work.

Sunday, Week 5 of 15

Run: "14 Miles, Slow"
Time Taken: 128 mins
Total Mileage So Far: 149 miles

Week 5:
Total Weekly Mileage: 35.5 miles
Time running: 4 hrs 50 min

On my mp3 player this week:
The Editors - The Back Room
Razorlight - Up All Night

Following the usual Sunday pattern, after a spring like day yesterday, it was no surprise to wake up to heavy skies and persistent rain.

I hurriedly changed around my clothes, and set off from the house at 7:45am. Within a mile I had reached saturation point, which meant that at least I got no wetter despite it raining for the rest of the run.

Took it very slowly, but despite that, I still started feeling more and more sluggish as the run went on. The last 2 miles were really hard, which I struggled to understand, as they should have been very easy considering the near 9 minute mile pace I was going at.

I came up with a load of excuses:
1. Still recovering from the 10K last week.
2. Paying for the lack of sleep last night (eldest son had a cough, which didn't wake him up, just me).
3. Ate badly yesterday (nice aliterative combination of quiche, chocolate and curry).
4. Spirit ground down by the tedious drizzle.

I've got a rest day tomorrow, then back with a speedy speed session on Tuesday (400m repeats) which might be what I need. I hope the 16 miles next week is a bit easier, otherwise I should give up now.

Friday, Week 5 of 15

Run: "4 Miles, Easy"
Actual Distance: 4.5 Miles
Time Taken: 33 mins
Total Mileage So Far: 135 miles

Usual Friday lunchtime recovery run.

Wore a thick hoodie to try to keep my speed down; if I'm hot I'm going too fast.

Legs were getting a bit heavy towards the end, after the 4 consecutive days of running, so I'm going to make the most of the rest day tomorrow, and be up early Sunday for the long run.

Thursday, Week 5 of 15

Run: "6M, Slow"
Time Taken: 48 mins
Total Mileage So Far: 130.5 miles

Great evening for running.

Ran uphill out of the village along the road between two golf courses, which is the nearest I get to a run in the countryside when it's dark. It was crisp, i.e very cold but by the time I'd got to the end of the hill at a mile out I'd warmed up and could enjoy the clear starry sky, which was a weird bluey-green Atkinson-Grimshaw colour, with a bright gibbous (love that word) moon, and odd brilliant white clouds in the darkness.

Was soon going downhill and back through sodium orange streets. Still feeling good and made it back without tiring too much on the hill back.

Have managed two meals today now - one junk and one pasta. I'm getting to the point in my marathon schedule where I'm hungry all the time. Two years ago I gave in and spent all afternoon at work nipping to the canteen (conveniently located about 20 feet from my desk) for crisps, chocolate and bacon sandwiches.

Last year I decided that might not be the best preparation, so I took to buying huge amounts of fruit and fig rolls at the beginning of each week, which I snack on from first thing in the morning. I've continued this year with the fruit plan, although I also manage a Double Decker a day, which I punish myself for when I next run.

Usual easy Friday lunchtime run tomorrow, then 14 miles to Shipley on Sunday.

Wednesday, Week 5 of 15

Run: "5 Miles, Steady"
Time Taken: 35 mins
Total Mileage So Far: 124.5 miles

Run out from work at lunchtime.

After last night I'd packed all my waterproofs, and it was glorious sunshine. Felt pretty warm after the first mile or so as I'd put a heavy cotton top on to keep out the cold.

Good pace, and felt OK considering the 2 runs over the last 4 days.

Start of Phase 2 - "Add Volume and Speed"

Tuesday, Week 5 of 15

Run: "1M jog, then 4m Fartlek, then 1M jog"
Actual Distance: 6 Miles
Time Taken: 46 mins
Total Mileage So Far: 119.5 miles

I've realised my last entry was just full of numbers. Tonight is the opposite.

Fartlek (yes, OK, very funny) is Swedish for Speed Play. As I understand it you just run fast for as long as you feel like it then recover, then run fast again, all at different speeds and for different distances (mostly measured in the very precise 'lamp post' measurement system).

That's what I did anyway and after the watch-driven run on Sunday it was really good. Despite the wind and constant rain it was like being a kid again.

Even on the 4th mile of them I was stil feeling strong (when I didn't have the wind in my face anyway).

I decided I'd probably put the right amount of effort in on Sunday, as I'm feeling ready for the rest of the week, and already looking forward to Sunday morning's long run.

Very poor set of photos of Sunday - a pat on the back for anyone who can spot me at the start or the finish. (Clues - 1483, 1484, 1867)

End of Phase 1 - "Build Your Base"

Sunday, Week 4 of 15

Run: "Race 10K or 5 miles"
Actual Distance: 6.2 Miles (10K)
Time Taken: 40 mins
Total Mileage So Far: 113.5 miles

Week 4:
Total Weekly Mileage: 22 miles
Time running: 2 hrs 47 mins
Sessions missed: 1 (Inappropriate Nasal Condition)

Finally got my first race day of the year, and my first race as a veteran, out of the way.

Got to Dewsbury in plenty of time to soak up the atmosphere and relax before the race and also managed to avoid my usual mistake of starting too far back. For the first 3 kilometres I was spot on my intended splits of 4 mins/km.

Then at 4km there was a final last (slight) incline and my body started complaining. I took 4 min 23 secs for that km, to reach the half way point at 20 mins 32 secs and then my mind kicked in telling me it was all over if I wanted to hit under 40 minutes.

The second half was all downhill, and not a great experience as I knew I wasn't making up enough time. Managed the second half in 20 mins 16 secs, to finish in 40 min 48 secs (the official clock was showing 41 min 5 secs, just to really rub it in).

My first reaction on crossing the line was real disappointment at missing my target by so far with no real excuse or reason. Cheered up a bit after meeting a couple of other runners I knew, and two people from work who'd come to watch, and then starting looking for the positives:

1. I've now finished the first quarter of the training in good health.

2. Got a PB (by 2 seconds!)

3. Based on this time, according to the race time predictor I should aspire to a 3 hour 7 min Marathon!

In fact, to be honest, a sub 40minute 10K would have been way ahead of anything I've done before, so I'll leave it for another time when I can do a specific 10K schedule.

Have got a day and a bit before my next run, and sure I'll have completed my spinning of the experience by then.

STOP PRESS - Official time is 40:43. That 5 seconds has made me feel even better.

Friday, Week 4 of 15

Run: "4 Miles, Easy"
Actual Distance: 4 Miles
Time Taken: 31 mins
Total Mileage So Far: 107.5 miles

At the last minute I decided the need to get out for lunch outweighed the blocked nose and I went for a nice easy jog round the route I usually use for my tempo runs.

Felt a bit sluggish on the way back, but with 2 days to recover, I think I can still do OK at Dewsbury on Sunday.

My last chance to share my stretch targets and put more pressure on myself:

1. 10K race at the end of week 4 - Sub 40 mins
2. 10 Mile race at the end of week 7 - Sub 1hr 10 min
3. Half Marathon at the end of week 10 - Sub 1hr 30 min
4. London Marathon in sub 3hr 15min

I'll be happy if I hit any two of these, but especially 1 or 4.


Thursday, Week 4 of 15

Run: "1M jog, then 3M Brisk, then 1M jog"
Actual Distance: 0 Miles
Time Taken: 0 mins
Total Mileage So Far: 103.5 miles

My first missed session. Came home from work with a blocked up nose and feeling tired, and decided that a run would be a mistake.

I know it was the right decision, and I missed a session at the same stage 2 years ago, but I felt really guilty all night.

Might try to fit in an easy run before Sunday, but just want to try to get fully recovered by then, and resting is probably the best way.

Wednesday, Week 4 of 15

Run: "8M, Easy"
Time Taken: 67 mins
Total Mileage So Far: 103.5 miles

After a day spent in the house looking after a sick child, I was ready to go out (Actually, I'm exaggerating, as sitting on the sofa watching Star Wars isn't really much of a chore).

My sore throat had seemed worse after a sleepless night, but once I was out I was really glad I'd gone, and it seems to have been a 'Kill or Cure' as I feel fine now.

Usual hilly 8 mile route on main roads. Probably one of the slowest times I've ever done it in.