Friday, Week 12 of 15

Run: "4 Miles, Easy"
Actual Distance: 4.5 Miles
Time Taken: 33 mins
Total Mileage So Far: 403.5 miles

Spring sunshine and a nice easy lunchtime run from work to Coldplay.

Legs and breathing OK now so felt really good, but strangely I've got two huge blisters for the first time in three years of Marathon training. They're on my left foot and to be honest they're fine to run on, but I can't explain why they've come up now.

Big run on Sunday. If I can equal or better last year's time over the 22 hilly miles of 3hr 10min it'll be a great way to start the Final Countdown.

Thursday, Week 12 of 15

Run: "1M jog, then 4M brisk, then 1M jog"
Time Taken: 44 minutes
Total Mileage So Far: 399 miles

A lunchtime 10K from work.

Did 4 of my unenjoyable mile circuits. As I went round the first one, with the wind gusting in my face and some residual knee pain, I was back as Mr.Unmotivated.

However, when I checked the clock and found I'd done it in 6min 45 secs I perked up, and managed the rest relatively painlessly at around half marathon pace. The main positive was that I didn't feel that slowing down I have been over the last week, and once again finished feeling very positive.

The taper is nearly upon me, and I got another boost when my company agreed to match whatever I raise in sponsor money. Fantastic!


Wednesday, Week 12 of 15

Run: "7 Miles, Slow"
Time Taken: 58 minutes
Total Mileage So Far: 393 miles

Out on a shortened version of my hilly circuit from home.

After the first three miles I was back to negative thoughts as I could feel myself getting slower up the Big Hill and was finding it hard to breathe. I'd also got some pain in my left knee again. At that point I was thinking I've got a long 3 weeks ahead.

I pushed on though, and as my mind started drifting and the music on my mp3 player picked up pace a bit I was soon jogging along comfortably.

By the ime I hit the grassy part I was feeling as good as I have for two weeks or so, and cruised back up the hill to the village and across the centre of the park, running between the pools of light from the lamps and back home.

It felt like a turning point, and probably is the end the effects of my cold.

Tuesday, Week 12 of 15

Run: "1M jog, then 5 x 1M fast, with 200m jog recoveries, then 1M jog"
Time Taken: 59 minutes
Total Mileage So Far: 386 miles

Started my last weeek befoore the taper with a horrible set of intervals in gale force winds.

Coming after all the other disappointing runs, this was mentally very tough, and as the times got slower with each repeat I was finding it hard to get motivated to run into the wind.

Ended up with a 6min 45 sec mile which was at least faster than the two before it.

Hard to tell how his compares with the same session in the last two years, but at least feel it has toughened me up a bit more. Just got to keep the mileage up for a couple more weeks now.

Sunday, Week 11 of 15

Run: "20 Miles, Slow"
Time Taken: 173 minutes
Total Mileage So Far: 378 miles

Week 11:

Total Weekly Mileage: 39 miles
Time running: 5 hrs 20 min

Finally got back out to run again. Cold had almost cleared up, and I couldn't tell about the knee until I got back running on it.

Lovely morning. Felt like the first day of spring with white fluffy clouds in a blue sky. Having lost an hour with the clocks going forward, I wasn't out until 8am, but was soon going along nicely with not a twinge from my left knee.

Made it down into the centre of the city in 1hr 25 mins, and still felt really good. Even early on a Sunday morning there's loads of building work going on at the moment. A huge new office block called Bridgewater Place is going up, and there are supposedly more to come. It'll look like New York (from a distance, if you squint).

Ran back along the canal. One thing that amazes me is that no-one in the large number of new canalside apartments ever eats their breakfast outside. Surely that's the whole point of the overpriced apartments with their little balconies. They all have chairs on them, but even last year when I was running on hot summer mornings there was never anyone out there. I'd love to sit there with a coffee and the Observer - if I were living that single metro lifestyle. Perhaps they all go away at weekends.

Got to 2 hours 15 minutes still cruising and wondering if this could be my fastest ever. Then it all fell apart. Really struggled over the last two miles, and the last mile up the hill to the village took nearly 10 minutes! I therefore finished disappointed (for the fourth run in a row) and worried that in 4 weeks time I will be running further and hopefully faster. I just hope it was down to the last remants of my cold.

Next week's 22 mile run (the last one before the taper!) will tell me.

Friday, Week 11 of 15

Run: "4 Miles, Easy"
Actual Distance run: 0 miles
Total Mileage So Far: 358 miles

Another missed session. Still got a cold.

Thursday, Week 11 of 15

Run: "6 Miles, Slow"
Actual Distance run: 0 miles
Total Mileage So Far: 358 miles

My third missed session.

The combination of my cold and the sore knee made the decision easy for me. A rest will do both more good than a few empty miles and I need to make sure I can do the 20 miler on Sunday.

Wednesday, Week 11 of 15

Run: "11 Miles, Steady"
Time Taken: 86 mins
Total Mileage So Far: 358 miles

My longest midweek run which shows the end is getting near.

Unfortunately not a completely positive experience.

I'm coming down with a cold (may be an excuse/reason for Sunday), and also jarred my left knee on the run last night. It was sore especially on the downhill sections of this run, which is about half of it.

Had two contrasting experiences with passing drivers. As I was going up the long hill at 3 miles, a van hooted about 10 times as it went past, which can only have been for encouragement. I regally waved my water bottle at him. At 5 miles, coming down the ring road, some kid (could have been male or female, but pretty high pitched) made me jump out of my skin as they hung out of their passenger window and screamed as they sped past. Hope both people felt good about what they'd done.

Ran back down into the village at 10 miles feeling still full of running, but couldn't go too fast without my knee hurting. Finished 5 minutes slower than when I did the same run last year which is too much of a gap to be happy with. On the other hand, this is the first time I've felt down during the training, and I've already done enough to get round on the 23rd April.

Tuesday, Week 11 of 15

Run: "1M jog, then 6M fartlek, then 1M jog"
Time Taken: 61 mins
Total Mileage So Far: 347 miles

A fun run after the slightly disappointing race on Sunday.

Got out into the cold after a full day at work and just sprinted like an idiot on the fast sections. It felt really good not looking at the watch and just loosening my legs.

Finished still feeling fresh, and back full of enthusiasm for this big week.

A couple of photos from Wilmslow on Sunday.

Sunday, Week 10 of 15

Run: "Half Marathon"
Time Taken: 93 mins
Total Mileage So Far: 339 miles

Week 10:
Total Weekly Mileage: 38.5 miles
Time running: 4 hrs 44 min

Last prep race now out of the way.

Once again I feel a bit let down by it and a bit disappointed with myself for the time, but I think I have a lot to be happy about.

Anyway, early start and drove over to my Uncle-in-law's drive before getting a lift right up to the start. Thanks John!

There was a great atmosphere at the start. Loads of people and (I guess) a real mix of experience. There was a real buzz and everyone seemed to be smiling.

My race started OK. At 5 miles I traded banter with Amir Khan as he tried to get past the bloke in front of us. He seemed like a really nice kid, but although he beat me in the race, I'm sure I could take him in a fight.

I reached 6 miles in under 41 minutes, and thought a pb was on at that point, but then started slowing down dramtically, so that by 10 miles I was only hitting 7 min 20 sec miles and more worryingly was feeling quite bad.

I reminded myself that I have my biggest mileage coming up this week, and didn't push too hard to the finish. Passed the line at 1:33.03 on my watch.

By then I was feeling Ok again, and trying to come up with reasons/excuses for the time:
1. Had a late night last night.
2. Took the 9 mile run on Thursday too quickly
3. I paced it wrong
4. It was hillier than Selby where I did my pb last year.
5. I'm rubbish

After checking the splits tonight I'm pretty sure it was number 3. I went out much too quick, assuming that my stamina would keep me going.

It didn't.

I then took the positives from it:
1. My second fastest half marathon
2. Had no twinges, injuries or problems in the race at all.
3. The time translates to a 3:15 ish marathon.

Just need to get my last few long runs done, and maybe I shouldn't abandon my stretch target after all.

Thanks again to John who had to do over an hour of walking in all to park the car and then to get me back to his house. I got to see some nice bits of Wilmslow coutryside after the race.

Friday, Week 10 of 15

Run: "3 Miles, Easy"
Actual Distance: 4.5 Miles
Time Taken: 32 mins
Total Mileage So Far: 326 miles

Recovery run from work. Should only have been 3 miles with the race coming up on Sunday, but felt like getting the wind in my hair, so did my usual route.

Felt OK, but tired slightly in the last mile.

Spurred on by my Marathon magazine that arrived last night with "final instructions for the big day". Almost feel excited though I may be starting with that a little early.

Run: "9 Miles, slow"
Time Taken: 72 mins
Total Mileage So Far: 321.5 miles

Gave blood at lunchtime, so really tried to go slow. It was also sleeting however, so I was caught between taking it easy and wanting to get home.

Managed to get about the right balance I think. Averaged roughly 8 minute miles and felt comfortable (apart from the numb hands and the soaking).

Quick recovery run left before the race on Sunday.

Wednesday, Week 10 of 15

Run: "1M jog, then 3M brisk, then 1M jog"
Time Taken: 37 mins
Total Mileage So Far: 312.5 miles

Tempo run from work. Didn't enjoy it much.

Can't chat. Too busy.

Tuesday, Week 10 of 15

Run: "1M jog, then 3 x 1.5M fast, with 400m jog recoveries, then 1M jog"
Time Taken: 50 mins
Total Mileage So Far: 307.5 miles

My least favourite session again, but it was OK tonight.

Slightly painful towards the end of each repeat, as it should be, but I think they went smoothly enough and I was going fast enough.

First night dry enough to wear my mp3 player for a while. Unfortunately I got stuck in Corinne Bailey Hell. Thought I'd see what the album was like, but once I'd started I couldn't stop to change it, and her perky, quirky vocals haunted me for the whole 50 minutes - I even had it set to repeat accidently.

The same thing happened two years ago with Jamie Cullum. I found myself at 12 miles facing a choice between stopping to change the folder and risk cramp and another 30 minutes of Jazz Hobbit. I should learn my lesson.

Sunday, Week 9 of 15

Run: "20 Miles, Slow"
Time Taken: 166 mins
Total Mileage So Far: 300.5 miles

Week 9:
Total Weekly Mileage: 44.5 miles
Time running: 5 hrs 54 min

On my mp3 player this week:
Snow And Rain - Every Day This Week
My Mp3 Player - Back Home In The Cupboard

Got up to light flurries of snow, and set off at 7:45am expecting it to have gone away after a couple of miles.

Didn't see too many people on the way out into the wind and worsening snow. Reached the tunring point in the city centre in two hours, feeling really comfortable, and thinking how much better it is doing these long runs in cold weather rather than the hot I've put up with the last two years.

Ran along the empty canal from the City Basin, and was surpised by the lack of comedy items in it - no shopping trollies, washing machines or old boots for fishermen to bring up.

By now I'd been going 2 hours and the snow was getting worse. I waved hello to a few people runnning in the other direction. They looked red faced and in discomfort; I discovered why as I reached my final mile and turned back into the wind and snow. It was really unpleasant and I missed my 2 hr 45 min target by a couple of minutes by getting distracted my my splitting, ice induced headache.

Got home to realise my hair had frozen solid like Max Headroom and that in the time I'd been out about 2 inches of snow had covered our back garden.

Despite the conditions, it was a really good run. I felt good at the end of it, and feel ahead of where I was 2 years ago (definitely) and last year (probably). Just need to get through the last 6 weeks in one piece now.

Easier week this week, with a half marathon at the end. I will be going for a pb, but no pressure.

Friday, Week 9 of 15

Run: "4 Miles, Slow"
Time Taken: 30 mins
Total Mileage So Far: 280.5 miles

Postponed this to the evening and ran my mile circuit from home.

Impressed myself with the splits - 7 min 44 sec, 7 min 44 sec, 7 min 44 sec, and 7 min 46 sec. Not sure what slowed me down on the last mile - maybe I swerved to avoid a leaf.

Thursday, Week 9 of 15

Run: "9 Miles, steady"
Time Taken: 68 mins
Total Mileage So Far: 276.5 miles

Tried a new evening route for the first time in ages. Ran up to the town I used to live in and back. It was raining again, so I've now doen the last 3 and a half runs without music. It's harder to ignore the odd pain and discomfort without the distraction, so I hope it clears up for Sunday morning.

Spent the first couple of miles worrying I was going to trip over something again, which is stupid as I've only fallen over twice in 3 years and 2,500 miles. No reaction or injuries as far as I could tell from the tumble.

Felt good; ran at just under marathon pace, but it was undulating so the effort was probably about right.

Got to fit in a recovery run, then out for my first 20 miler on Sunday morning.

Wednesday, Week 9 of 15

Run: "8 Miles, slow"
Time Taken: 65 mins
Total Mileage So Far: 267.5 miles

So I was running along nice and easy about half way round my hilly 8 mile route, going slightly downhill and mind elsewhere when suddenly I went from 8 mph to 0 mph.

I found myself flat on the pavement, wondering what had happened with hands and legs bleeding. I got up gingerly and went back to find a large piece of sheet metal on the path, with an unturned corner which I'd caught my foot on.

I immediately suspected the evil that is Balfour Beatty, but there were no markings on it at all, so no chance of a law suit.

I started jogging along again, having wiped my gouged left palm on my dayglo jacket for the maximum amount of Terry Butcher chic, and found nothing serious seemed to be damaged in terms of muscles or bones, so got back up to normal speed and got home faster than usual. What else was I going to do anyway? If I'd walked it would have taken ages.

Felt like Janet Leigh as it all washed off in the shower, and tried for the full amount of sympathy for the rest of the evening.

Run: "1M jog, then 14 x 200m fast, with 100m jog recoveries, then 1M jog"
Actual Distance run: 3.5 miles (halved the warm up and down)
Time Taken: 25 mins
Total Mileage So Far: 259.5 miles

A track session at lunchtime in constant drizzle.

Managed a nice consistent set of repeats between 38 and 42 seconds. The track is a lonely place on a cold wet day like today.

End of Phase 2 - "Add Volume and Speed"

Sunday, Week 8 of 15

Run: "18 Miles, Slow"
Time Taken: 151 mins
Total Mileage So Far: 256 miles

Week 8:
Total Weekly Mileage: 40.5 miles
Time running: 5 hrs 18 mins

On my mp3 player this week:
The Killers - Hot Fuss
The Flaming Lips - Yoshimi Battles The Pink Robots

Thought about setting the alarm, but yet again was woken up in plenty of time by a coughing 3 year old.

Out into the amazing morning at 7:10am. Cloudless blue skies, and snow on the pavements. It was absolutely brilliant, and yet again I was really glad for the cold weather gear I bought in November.

Jogged along the route which I have used for the last two years of long runs, through Saltaire (where my mp3 batteries gave out) to the turning point at 10 miles on the outskirts of Bingley.

I was just thinking that there was a 25 degrees swing on temperature from the last time I'd done the run in June 2005, when I suddenly came to a sign I dread - 'Towpath Closed'. I stood panicking for a few seconds, then noticed the 'Diversion' sign and headed off into the unknown. Instead of a 2 mile jog along a flat towpath, I had a little cross country course which eventually took me down by the river, but fortunately in roughly the right direction.

By Shipley I was back on course, and just in time to watch 5 or 6 fully grown men throwing heavy weights atached to rope into the canal to break the ice. I'm guessing they were anglers rather than thrill seekers, but they seemed remarkably inept at it. One had two bricks on his piece of string, which were just bouncing on the surface, while another had broken the ice, but couldn't get his device back out agin. Most entertaining, and I guess not something I'd ever see if I weren't out training.

Reached my railway bridge marking 5 miles from home in 1 hr 50 min, feeling really good.

The hill up away from the canal at 17 miles was slightly difficult as it was sheet ice, and I had to slow right down to get up it, but I got home just over my target of 2 hrs 30 mins, still feeling strong.

Good to have got to the half way point of the training in one piece. Head into the third quarter now, with the longest long runs, and a half marathon in two weeks.

Friday, Week 8 of 15

Run: "3 Miles, easy"
Actual Distance: 4.5 Miles
Time Taken: 31 mins
Total Mileage So Far: 238 miles

Easy run from work.

Should only have done 3 miles, but I missed the Friday recovery run last week and also it's hardly worth the effort of getting changed at work to go for a 20 minute run.

Felt really comfortable striding along in the winter sunshine (2 hours before the snow started to fall). Very uneventful except for meeting a cyclist on the pavement whilst coming round a blind corner.

Before I left I couldn't decide whether to wear my dayglo gloves and risk derision out on the streets, but realised if I wore my mp3 player too wouldn't hear it anyway. It just looked liked everyone was smiling and mouthing nice things at me.

Completed it at just under 7 minute mile pace which is much, much too fast, but now have a couple of days recovery before a trip out to Bingley on Sunday morning.

Thursday, Week 8 of 15

Run: "1M jog, then 3M brisk, then 1M jog"
Time Taken: 36 mins
Total Mileage So Far: 233.5 miles

Tempo run from work.

Bit bored with this run now, as I have to repeat the mile circuit, and it's not exactly scenic. The only thing that livened it up today was the bizarre green paint marking on the pavement half way round which looked like the police are investgating the murder of a Pokemon. You have to make your entertainment where you can.

Paced it quite well at 6:45 min miles on the brisk part. I could feel the other runs from this week though and the easy part of the week is coming up at the right time.

Wednesday, Week 8 of 15

Run: "9 Miles, Slow"
Time Taken: 72 mins
Total Mileage So Far: 228.5 miles

By the time I've got to these longer mid week runs in my last two years' training, it's been spring. The evenings have been light and I've worn a running vest as I jog in the sunshine along the canal side.

Tonight was not spring. Because there was no cloud cover, it has been below freezing all day. With the clocks still to go back, it's dark by half five, and I'm stuck with runs along traffic-filled but lamp-post lit roads, being sand blasted by gritting lorries every couple of miles.

As I jogged down the hill in the first mile though, with the new moon setting over Shipley (maybe that could be more poetic), I thought of the positives. Running in the heat really takes the energy out of me, with the 2005 Blackpool Marathon being the lowpoint of that particular effect. My training then went brilliantly, I ran a 40 minute 10K the week before and was ready to run a really fast race. But on the day it was 30 degrees and humid and I couldn't work out what was happening to me as my legs got heavier and heavier and my head got lighter and lighter. By the end I didn't care, and took a while to get over what I saw as a waste of all that training (despite knowing that the travelling is as least as good as arriving).

Anyway, last June was another world compared to the cold tonight. Some bloke looking like Lee Sharpe circa 1992 (not aging Lee Sharpe circa Celebrity Love Island) in a convertible Laguna hooted me at one point. He waved and I waved back, and I thought either:

1. He's taking the mick
2. He thinks he recognises me
3. He wants to get across "I'm a runner too - I wish I was out there pounding the streets with you instead of sitting in this nice warm car on my way home to a beer in the fridge"


Felt strong and took it very easy all the way round. Got back to the house at 8 miles then had to do another mile circuit to make it up to the 9. Before I worked out some routes out into the country, I once did that mile circuit 16 times; what was I thinking of? How did I not just give up in boredom each time I went past the house? My mp3 player then only held about 10 songs so I must have listened to them over and over again.

Anyway, tempo run from work tomorrow. Hope the snow stays away.