It's snow joke

Today was the first day that we had snow in London this year. I was due to run a pyramid speed session and headed out the door positive I was going to knock it out of the park! About 100m down the road I realised that the conditions weren't exactly the best for running a speed session. I lightly jogged around a corner and almost went A over T. Ha, I thought, better cancel today's session. So, I headed home and took today as my rest day with the intention of shuffling my other sessions around a bit so I didn't miss out. Tomorrow (weather permitting) I will attempt the speed session, then Thursday will be an easy run and a tempo run on Friday. That should get me back on schedule by the weekend.

It's a pain but sometimes you have to be practical and if the weather isn't playing ball there's not much you can do but move your sessions around. It's the first time I've had to do this which is not bad going considering I am now just over a third of the way through the plan (6 weeks down, 12 to go).

My runs since last week have been pretty easy. My tempo run has increased by a mile but isn't any more difficult and on the weekend my long run was only 10 miles on the Saturday which is just under an hour and a half so I'm back in the house and eating my porridge before I know it.

I can definitely feel my legs getting stronger. Running decent distances 6 days a week is starting to pay dividends. Let's just hope that the weather this week doesn't put a wrecking ball through it!

My weight loss is still on track. It's plateauing as expected but still going in a downward direction. I've managed to hook my scales back up with the internet so can see my results more clearly. My waist hasn't changed much, it's just below 94cm at the moment.

Faster, further, stronger

I only have one 12 mile run during this schedule and I had planned on running the Ealing Half Marathon course but instead ran one of my favourite routes down the Thames Path to Richmond and back via Syon House and the canal to Ealing. Pretty much 12 miles although my watch ran out of battery with 3 miles to go so I had to guess the distance for the last bit. Turns out I was half a mile over which I suppose is better than half a mile under.

This week my speed session was 4x1200m which although not easy is starting to become easier as I get fitter and lighter. I finished the session in under 50 minutes which was a pleasant surprise. Next week though is a pyramid session with an extra mile in the middle (400m, 800m, 1200m, 1600m and then stepping back down to 400m). At least the mile is run at a slightly slower pace but it should be a big test of my fitness.

My tempo run this week is going to be a mile longer. They increase by a mile every three weeks so that by the time of the marathon I'm running 10 miles at tempo pace. This week though is 7 miles. I don't mind the tempo runs, the tempo pace is effectively marathon pace so it's a good indicator of how I should feel on the day.

My longest run this week is on Saturday, 10 miles, with only 8 miles on Sunday. I might run the canal route again that I did two weeks ago but slightly extend the first run. It's getting lighter all the time in the morning so there's no problem anymore in running along the path, just so long as it isn't raining or freezing. Puddles can be a right pain, and frozen puddles even more so!

My weight keeps coming down at the moment. I'm sure it'll plateau eventually but it's looking good and I'm almost in the ideal BMI zone. This time next week I should be so long as I keep away from the drinks cabinet.

Saturday 24/01/2015

Weight - 82.5kg - BMI 25.1

Waist/Hip - 94/100 - 94%

Going in the right direction

So, two weeks without alcohol, new shoes, new training schedule and things are starting to fall in place.

This morning I ran 5x1km fast. Last year when I did this session I struggled and had to stop a couple of times to get my breath back. Today I hit the right pace and completed the session feeling great. Speed sessions are like that. I start off hating them but as the weeks go by I get fitter and faster and begin to look forward to them as a challenge rather than dreading them as a punishment. Next week will be 4x1200m which I am now really looking forward to.

The weather is getting colder, dropping to below zero overnight which can be a bit of a shock to the senses first thing in the morning. But after about five minutes of running I'm warmed up and don't notice the freezing cold. Also, I'm still wearing a short sleeve top and shorts although if it gets any colder I may dig out the long sleeve tops.

Last week I ran two sessions of 8 miles on Saturday and Sunday. It was just light enough in the morning to be able to run along the canals around here. It's still too dark to run in the parks but as we head towards BST I hope to be able to get off the streets more and more.

Having said that, this weekend I've got a 12 mile run on Sunday and will probably follow the Ealing Half Marathon route. It's got a fair bit of hills in it which should help build up my stamina more. It was after this run last year that I had to give up the Hanson training schedule because I was suffering from shin splints. I've had nothing like that this year. A few muscle groans as my feet and legs get used to the new running shoes but they seem to have adapted now.

My weight has dropped dramatically since last week which either means last week was an anomaly or I've been starving myself. Considering I definitely haven't been too careful with my diet I suspect it to be the former. Also, my waist has dropped by a cm. So it's all going in the right direction at the moment.

Saturday 17/01/2015

Weight - 83.6kg - BMI 25.5

Waist/Hip - 95/100 - 95%

New shoes

I normally have two pairs of running shoes on the go at the same time. Rotating between them so they have time to recover between runs as well as apparently being better for my feet since they won't become used to just one pair.

My old running shoes were well past the date when they should be replaced. The rule of thumb is to replace them after every 400 miles. Mine had both gone past 600 miles. Time for a couple of new pairs.

Recently I've worn Brooks and Asics. This time I've decided to go for Nike and Asics. I fancied the new Lunarglide 6 since they've had good reviews. Here's a couple of photos of me wearing them before I take them out:

Nike Lunarglide 6

The Nikes have a great feel to them. Very responsive. I took then out for a 10 miler on Sunday, they passed with flying colours.

Asics GT 2000 v2

The new Asics are very similar to my old pair and respond exactly the same. I've worn them twice including for a speed session. They should both last until the marathon at the end of April.

My training schedule is tough but not beyond me. I still dread the Tuesday speed sessions but I've not failed one yet. Next week is 5x1k at 5k pace. That will be hard and was my breaking point last year. Fingers' crossed and all that.

Here's my training schedule for January:

As you can see, it's quite intense!

I've also decided to weigh myself in every week. I'm carrying a lot of extra timber since Christmas and I'm hoping that the running combined with not drinking (1 week so far with no drink!) will help me lose weight. My target weight is 78kg although I'll be happy to get down to 80kg with a BMI of less than 25. Also, I'm going to measure my waist/hip ratio as this is also a good indicator of health. It should be below 95% for a male, and ideally below 85%.

Saturday 10/01/2015

Weight - 85.6kg - BMI 26

Waist/Hip - 96/100 - 96%

If I can reduce these figures over the next few months I'll be extremely happy and it should help my marathon time too.

New year, new marathon training

Well it's been a while since my last entry. I hadn't really done much since then, just ticking over with four runs a week with a long-ish run on Sundays.

As I mentioned before, I'm planning on running the Shakespeare marathon in Stratford following the Hanson marathon training method (no runs longer than 16 miles).

As I write this I'm at the beginning of week 3 of 18. All the runs are at least 6 miles long with a speed session on Tuesday, tempo run on Thursday and a rest day on Wednesday. It's pretty tough since the distances run are spread over the week rather than smaller runs during the week with a much longer run on the weekend that other training plans seem to follow.

I hadn't planned it but the training plan actually started on Christmas day! I always go for a run first thing on Christmas day anyway, it just so happens that this time I was starting my training. We were staying with my parents in Swansea so I had the added excitement of running in a different environment than I usually do. Six miles at 7am running down a cycle path along a disused railway track. What better way to begin the festivities? It was pitch black and I could barely see the path in front of me. It's odd but if I were to walk along there in the dark it would probably make me slightly wary but stick a pair of running shorts on and I'm happy to run pretty much anywhere. It's all a matter of perspective.

My weight has gone up over the last couple of months. Christmas celebrating has taken its toll. I'm about 6kg more than I want to be (just less than a stone in old money). To counter this I have decided to give up alcohol for the next four months until after the marathon. I'm not going to be super strict about it, I'll make exceptions for special occasions (if we go out for a meal etc) but generally I will not be drinking at all in the house. To be honest I'm looking forward to going without the booze, I'm hoping it will help me lose my excess weight quicker. Going back to work after the holiday break I struggled to get my trousers on they were so tight around the waist!

I have a 10 mile long run this Sunday. It's still too dark to run by the canal so I'll have to find a street route I can follow. It's never as interesting running along the streets as it is on the canals (unless it takes me into central London) but until the sun starts getting up earlier I'll have to make do.

Heading towards Stratford

It's been pretty quiet on the running front. I've eased myself back into running slowly after finishing the marathon. That schedule is due to finish this weekend with an 11 mile run. After that I am free to do as I wish.

I've decided to run the Shakespeare marathon in Stratford next April. Training for this will start on the week of Christmas! That's about 7 weeks away so until then I'll keep ticking over with four or five runs per week including a double figure long run on the weekend.

I'm going to give the Hansons marathon method another go as this time I should be a lot fitter and more prepared for it. Hopefully running a spring marathon will mean fewer interruptions such as holidays so I might be able to go for a PB, and even try for the ever elusive sub 3:30.

This Sunday I'm going to head down to the canal for my long run for the first time in a long time. This is because over the summer a teenage girl was found murdered down there and apart from not being allowed to run along the canal due to the police investigation it just didn't seem right to do so anyway. I unwittingly ran past the spot where her body was eventually found just two days after she had gone missing (although was not aware since it had not been made public at that point). They always say it's runners and dog walkers who discover these things. Just thinking about it made me feel queasy. The fact that anyone could be attacked let alone murdered on the canal is shocking enough. It's a very popular route for runners, cyclists, walkers and people live in houseboats along it so for anyone to be attacked there is very unusual. The prime suspect was found to have taken his own life not too far away in a wooded park. All very unsavoury and a complete shock to the area. I've lived here for sixteen years and this is the first time anything like this has happened.

So, I'm going to get back down to the canal and see how it feels. I've always loved running there and really shouldn't let these things put me off. They are the exception not the norm. Life goes on regardless.

Chester Marathon

Well, I did it. And in under 4 hours as well. And I didn't have to stop. And I thoroughly enjoyed it too!

Chester is a great marathon. Well organised, well supported and a great route that takes in both the city and the surrounding countryside. It was the same route as last year so I had a fairly good idea of what to expect and that helped a lot.

I woke up early, had a light breakfast (cereal and coffee) and then my wife drove me down to the racecourse for the start. The town cryer gave a great speech and then we were off.

My plan was to run at around 5:30 per km which would bring me in under the magical 4 hours. The course left the racecourse, swept round the city centre, under the clock and then over bridge crossing the river Dee and out into the countryside. Looking at my watch I was running at 5:20 per km. A bit faster than planned but comfortable. I had settled into my pace and felt fine. This time I had decided to take my iPod Nano with me since I wasn't chasing a PB so I thought I would listen to some podcasts. I know there are strong feelings about wearing headphones while running official events but I have no problem so long as all noise is not blocked out completely. Listening to podcasts fulfils this criteria so I don't see it as an issue.

My fuelling plan this year was to take a gel every 3 miles. Gels were supplied on the course but only from mile 9 onwards and even then only every 6 miles after. I took 2 gels with me and then took another 2 gels at each station. This allowed me to take a gel every 3 miles and worked out great.

The first 22 miles were fine (if you can call running 22 miles fine). Then came the last 4 miles. Regardless of taking the race comparatively easy the last 4 miles are always tough, My brain screamed for me to stop but all I had to do was tell my brain to shut up. Experience kicks in and you override the central governor. This is not going to last long. This will be over. You will feel so much better if you get to the finish line without stopping. These are the things you tell yourself.

Back over the A56 and then it's down to the final 2 miles. And the hill at Sandy Lane! It's not much of a hill. Not in real terms, but at the end of a marathon it looms large like a mountain! 500 yards of slow and steady and then it's the final push to the racecourse again. Swinging left down onto the river for the last mile. Some of my wife's family were supporting along the route so I put on my best game face and posed for a photo or two as I "zoomed" past.

Then I finally got to the racecourse and the finish line was in sight. 300m. Not too long but long enough to seem like miles away. Managed to see my wife in the crowd so put on my "not in any pain whatsoever" face. She took a video of me sprinting towards the finish line. I say sprinting but since I have seen the video it is more like a fast walk. With about 50m to go I was on my own and decided to put on a little show for the crowd so I airplaned toward the finish line in a zig-zag. Once I crossed I had to stop almost immediately because my foot felt like it was about to fall off. The hubris of showboating!

Anyway, I finished in just over 3:48 which I was ecstatic about. I picked up my free technical top (very nice), downed a couple of bottles of water and then found my wife. Then I put my feet up for the next 4 hours while my wife drove back to London.

So now I'm in the post marathon bliss of easy runs. The next five weeks is about getting back up to speed and distance without injuring myself. My first run was the Friday after the marathon. It was four miles and I felt shattered! This was followed by another 4 miler and then a 5 miler on Sunday,

I have another 5 miler tomorrow, then another, and another and then a 7 miler! It's going to be a fair few weeks before I get to double figure runs again!