Norwich Half Marathon

Norwich Half Marathon

Long run day

I took a long run today with the aim of running for longer than an hour and a half. I decided on 11 miles at my new "slow run" pace of 9 min/mile (run stats here). Things went really well and I felt fresh the whole way. I did 11.63 miles in 1 hour 43 min 40 sec, just a shade quicker than planned. I have started using Garmin's motionBased service to record my training data, it is really cool, the link above links to the data for today's run. My full training diary is available here. So my first week back on the road has been pretty successful. Any aches and pains from London are behind me and my legs feel full of running. For the record this week's totals are as follows. 35.47 miles in 4 hrs 51 min 20 sec (8:36/mile) with a av heart rate of 135 BPM (mBeat 1.45).

10k time trial

In order to choose an appropriate training program for Nottingham I have decided to test myself at the 10k and half marathon distances over the next week or two. The training programs specify standard times for these two distances, if you can achieve them, the training program should deliver the goal marathon time. Today I took on a 10k run, aiming for sub 45 min. My actual time was 44:42 (7:09/mile) which I was pleased with. I suspect I could trim a little off that but not much. This time is in line with the Runner's World 03:30:00 marathon program, if I can follow it up with an appropriate half marathon next week, I might realistically be able to aim for three and a half hours in September!

1000 mile socks

I spent a very pleasant recovery run around the field testing my new 1000 mile socks today. The weather was fantastic, bright, sunny and hot and the socks must have worked because I got round without a hint of a blister, even though I did not use my customary duct tape. For the record, today's stats were 3.6 miles in 32:21 (8:59/mile). I also put in a quick bike ride in the afternoon just to keep my hand in for the upcoming Norwich 50. Sponsorship Update A big thanks to John. Hang on in there!

Steady run in the sun

A steady trot around the "Maypole Loop" today, 7.09 miles in 54:47 (7:45/mile). I managed to speed up with each mile and was pleased with how I felt at the end. I need to find out what a realistic racing pace is for the Nottingham Marathon. I would like to think I could aim at 8:15 or better, to check if this is reasonable I intend to push my speed/distance envelope over the next couple of weeks to see if I can stick the pace. Sponsorship Update Tish joins the party. Thank you very much.

Back on the road

I had my first run since the marathon today. A brisk run around the "Stanway Loop". I did the 5.3 miles in 39:51 (7:30/mile) with a negative split. I felt quite puffed at the end but recovered pretty quickly. I feels good to be running again. The Garmin is really neat. You can monitor your pace all the time and the feedback you get with the PC software really allows you to analyse your performance in detail. I have decided to do the shopping on my bike whenever possible, so I also logged 11 miles biking at 16mph which will help my aerobic fitness.

Liquid Sunday Lunch

Continuing the theme of rest and recovery, Glammy and I decided to bike to the Low House for a liquid lunch. A very satisfactory rehydration session ensued as it turned out that we were not the only ones who fancied a pint in the sun. Sponsorship Update DP digs deep. Thanks mate.

New Toys

In preparation for my forthcoming efforts and by way as a treat to myself, I have acquired a couple of new toys.

The bike is a Giant TCR road bike. Light and fast, if a little sharper on the bum than the mountain bike. The Garmin Forerunner is just plain cool! I can't wait to get training with it.

Recovery going well

Its been 3 days since the marathon and I am pleased to report that my legs feel great again. I still have a blister under my left foot that is keeping me off the road but I plan to get back on a 25 mile a week schedule next week. It turns out that the Felixstowe event is only a half marathon so I have entered the Experian Robin Hood Marathon in Nottingham on the 16th of September. Training for that will begin on 28th May. In the meantime JD, Devilboy and I are going to do the Norwich 50 Bike ride on June 3rd so I should be in pretty good shape at the start of my next training schedule. If anyone fancies doing the Nottingham run, please get in touch. There is a half marathon as well that runs concurrently with the full event if you do not fancy the full distance.

So I really am a marathon man!

A note to my sponsors and supporters. It has really made a big difference to feel that people have been rooting for me, and that goes for the training as well as on the day itself. Glammy and I received a torrent of emails, texts and phone calls on Sunday all wishing me luck or checking on my progress. I would like to say a special thanks to the Gibbos for meeting up with the Glamstar and cheering me home. All my sponsors deserve a big thank you. I think that once I have collected the last few unofficial pledges the amount raised for Cancer Research UK will be worth close to £100 per mile. As you may know, I have dedicated my efforts to the support of my dear friend Mole and also to the memory of Bob (my Dad) and Terry (Glammy’s Dad). The efforts of Cancer Research UK have made a real contribution to the fight against cancer and therefore touch the lives of all of us. Race report I started from Zone 6 at the red start and stuck pretty much to my plan from the outset. My first couple of miles were quicker than I had planned but I soon settled into the right pace and felt pretty comfortable up to the 3 hour mark. As you can see from the splits below my pace over the first 30 Km is pretty even at 8:32, 8:29 and 8:26 min/mile. The next 10k was less impressive at 8:57 min/mile and the final 1.92k a very shaky 9:44 min/mile. I think that I was all done at the end, I even struggled to get up the ChampionChip ramp to return my chip! The atmosphere from the runner’s point of view was just fantastic. You pass bands, sound systems, pubs and parties all packed with people, every other kid wants to slap your hand as you run past. The sound is deafening at times and always includes complete strangers yelling your name and cheering you on. It’s just like running through a gigantic street party. There is a feeling of camaraderie with the other runners, with the odd joke or mutual encouragement. All this stuff going on around me coupled with the mundane tasks of getting fluid and checking my pace at the mile markers carried me through most of the way and with 3 miles to go I was still feeling pretty good. Unfortunately those final few miles are the tough ones and I ran out of steam towards the end. There has been a lot said about the weather and how hot it was. It was hot, but it made the day for the spectators and I think I would rather have a warm April day than a cold one if you know what I mean. I may have overdone the hydration a little though; I had to stop for 2 pretty long pees on route! High spots

• Finishing.
• The Japanese drummers in the underpass.
• Seeing Glammy and the Gibbos at 25 miles.
• The Docklands Hilton Hotel and water taxi.
• The support of strangers.

Gripes

• Who exactly planned the “planned maintenance work” on the tube for Marathon day?

Future plans I suspect I have caught the marathon bug, and I am considering entering another marathon in the Autumn, probably the Felixtowe marathon in September. In the shorter term I intend to have a couple of weeks rest and then resume running a gentle 20 miles a week to maintain my aerobic base until I start a formal training program again. I would like to think that starting from a firmer base I can find the missing 6 min from that last 12k and achieve a sub 3:40 marathon next time.

Sponsorship Update

Nick digs deep for a good cause. Thank you mate, keep on soaring! Lucy thanks for keeping the total rising.

STOP PRESS - RESULTS

Name MR HARVEY, RICHARD R (GBR) Runner No.: 35599 Age group M45 TIMES 10 km 0:53:21 20 km 1:46:24 half 1:51:59 30 km 2:39:06 40 km 3:35:01 finish 3:46:42 POSITION Position (overall) 6291 Position (gender) 5381 Position (age group) 727 Finish time 3:46:42

1 day to go - One last jog and off to the Smoke.

Route To the Crown and back Distance : 2.0 miles Duration : 20 min 07 sec Energy : 154 KCal Max HR : 124 Bpm Av HR : 111 Bpm Mile pace : 10:03 min/mile Mission statement : 2 miles 20 min easy I spent the day doing one last gentle jog, getting my stuff together and travelling to London. I have had lots of messages of support and I feel confident. For the record I am aiming to finish between 3 hrs 45 and 3 hrs 50 min. My main objective is to complete the course with the time a secondary target. I believe my target pace is achievable but I will be constantly reassessing as I progress. Hopefully I can treat it like any other long run and get to the end on schedule. Look out for me tomorrow I am No 35599. Sponsorship Update Robbie, Anne, Tony, Caroline and Max are all givers - thank you very much.

2 days to go - The money flies in.

No road work today, it's another rest day. I'm itching for action now and I might soon have had enough of pasta! Sponsorship Update Well done to Mum, John, Damian and Charlie. Your contributions have got me past my fundraising target.

3 days to go - Registering at ExCel

I spent the day travelling up to London and back so that I could register at ExCel and get my official number and ChampionChip. It is all getting a bit iminent! It was nice to see some of the other runners, lots of them looked as inexperienced as me. Looks like it is going to be a hot one, oh well that is better than a storm.

4 days to go - Nice jog round the field.

Route #3 Distance : 3.6 miles Duration : 36 min 08 sec Energy : 287 KCal Max HR : 125 Bpm Av HR : 113 Bpm Mile pace : 10:02 min/mile Mission statement : 4 miles in 40 min easy. A pleasant jog around the field in the sun. Life is good. Sponsorship Update Thanks to Chris. Hope your running is going well.

5 days to go - Final interval session

Route#4+ Distance : 5.4 miles Duration : 48 min 20 sec Energy : 501 KCal Max HR : 162 Bpm Av HR : 130 Bpm Mile pace : 00:08:57 Mission statement : 1 mile jog, then 8 x 400m (or 2 mins) fast, with 200m (or 2-min) jog recoveries, then 1 mile jog. I was full of running today, the fast intervals were all at sub 7:30 pace and I felt strong. Bring it on. Sponsorship Update Thank you to Lucy, Peter and Heather, you are the best!

6 days to go - More resting - Lots of pasta

It's Monday so it's rest day. I find myself thinking more and more about the race. I have figured out my race strategy and I am feeling confident. I must admit that every little ache and sneeze is making me nervous. Last week was a new record for mbeat, the second in succession, so that bodes well for Sunday. As you can see, Smokey has embraced tapering, it turns out that she is an expert. The main task for the coming week is to maximize the amount of carbohydrate in my diet so that I have full energy reserves for Sunday - so called carb loading. Doesn't sound too hard, I love pasta. Week 21 Totals Distance : 28.4 miles Duration : 3 hrs 50 min 02 sec Mile pace : 08:05 min/mile Energy : 2706 KCal KCal/mile : 95 KCal KCal/min : 11 KCal Max HR : 171 BPM Av HR : 140 BPM mBeat : 1.41 m/heartbeat

7 days to go - A last long run

Route #30 Distance : 12.5 miles Duration : 01:40:54 Energy : 1247 KCal Max HR : 161 Bpm Av HR : 144 Bpm Mile pace : 08:04 min/mile Mission statement : 12 miles approx 1hr 45 steady. More sunshine, it certainly beats running in freezing fog, even if it does make you sweat. The run went really well today, I was tired at the end but I was running at way faster than race pace so that is to be expected. We had a great lunch at the Low House with all the gang, and ended up at the Gods for supper. I managed to avoid an excess of alcohol, but must admit to some red wine therapy. Well red wine is a super food you know.

8 days to go - A nice trot

Route#11 Distance : 5.3 miles Duration : 47 min 30 sec Energy : 449 KCal Max HR : 138 Bpm Av HR : 124 Bpm Mile pace : 08:57 min/mile Mission statement : 4 miles approx 40 mins easy Fantastic weather, a great run with no aches and pains and a pleasant afternoon with them Gibbos and a great evening with Mia, Suzy and Dom. Sponsorship update Suzy joins the party! Good luck for the "Race for Life"!

9 days to go - Let the taper begin

Rest Day today. First of quite a few between now and the big day. Tapering, it sounds easier than training.

10 days to go - Lung busting three.

Route #11 Distance : 5.30 miles Duration : 41 min 36 sec Energy : 507 KCal Max HR : 171 Bpm Av HR : 143 Bpm Mile pace : 07:50 min/mile Mission statement : 1 mile jog, then 3 miles (approx 24 mins) brisk, then 1 mile jog. In an effort to compensate for my missed Tuesday run I resolved to push the middle 3 miles to the max, preferably in under 21 mins. I achieved my aim, but felt the cost! I covered the middle three miles in 20:15 min but was really struggling to get enough air by the end. I suspect that 6:45 min. miles are the fastest I can do at the moment - good job I only have to do 26.2 8:36 min miles for a 3 hr 45 min marathon then!

11 days to go - Pedal to the metal

Route #11 Distance : 5.3 miles Duration : 40 min 02 sec Energy : 503 KCal Max HR : 167 Bpm Av HR : 146 Bpm Mile pace : 07:33 min/mile Mission statement : 5 miles in approx 48 mins slow. I purposely set out to run at a good pace for this session, having skipped yesterday's speed work. I felt pretty good and managed to crank up the pace throughout the run. I paid later though and felt pretty tired after lunch so I was forced to watch England nearly loose to Bangladesh from the sofa for the rest of the day.

12 days to go - A run too far

Mission statement : 1 mile jog, then 12 x 2 mins up hill, with slow jog/walk down, then 1 mile jog I am afraid that Easter's celebrations have taken their toll. I just could not face a hill running session today. I might get to catch this session up later in the week, but today I just had to rest.

13 days to go - Resting on the bike!

Mission statement : Rest Officially a rest day, but it started pretty energetically. I had agreed to ride back some of the way to Norfolk with JD and ended up doing 25 odd miles in an hour and a half and was still back before 10am! The rest of the day was pretty easy and I am ashamed to say pretty boozy. I do seem to have fallen off the waggon recently. It must be the pressure of the impending effort. Week 20 totals Distance : 43.5 miles Duration : 6 hrs 18 min 40 sec Max HR : 170 Bpm Av HR : 133 Bpm Mile pace : 08:42 min/mile Energy : 4080 KCal Energy/mile : 93 KCal Energy/min : 10 KCal Mbeat : 1.38 m/heartbeat I must be getting fitter, my mbeat for this week is a new record.

14 days to go - Recovery running

Route #3 Distance : 3.6 miles Duration : 34 min 02 sec Energy : 294 KCal Max HR : 129 Bpm Av HR : 118 Bpm Mile pace : 09:27 min/mile Mission statement : 4 miles in approx 40 min easy. No one was feeling great this morning, but after breakfast I set off for my recovery run with Devilboy riding shotgun on the bike. We spent a pleasant half hour or so going round the cross country route 3 before everyone set off for the Low House on the bikes. Needless to say the athletic value of the rest of the day went downhill from there although the giggle factor soared. We ended up having an impromptu BBQ and more partying but hey, it is a rest day tomorrow. Yet more sponsorship Mick is the star of the day.

15 days to go - Hoxne and back

Hoxne and back Distance : 18.20 miles Duration : 02 hrs 45 min 32 sec Energy : 1794 KCal Max HR : 150 Bpm Av HR : 134 Bpm Mile pace : 09:05 min/mile Mission statement : 18 miles in approx 3 hours easy Strictly speaking today's run was scheduled for tomorrow, but with the social arrangements for Easter being quite intense, I decided to do my long run a day early. JD, who was coming for supper, decided to bike over from Norfolk so I ran to meet him in Hoxne which is 9 miles from base. The run went pretty well although I have to admit that I was pretty tired by the end and I had managed to pick up a new niggle in my left knee. Oh well, better to run out of steam now than in a fortnight I suppose. We had a good party during the rest of the day, apart from JD we were blessed with the company of Devilboy, Chippers and the Gods. I even made my first vegetarian moussaka which went down very well. I recommend the recipe. Sponsorship stop press A big thank you to the Gods - brilliant.

16 days to go - Grass cutting day

Mission statement : Rest A scheduled day off today so no running. I did cut the grass though so I can still sleep the sleep of the righteous tonight! And the sponsors still come Dave is the star of the day. Thank you very much mate.

17 days to go - A solid ten in the sun

Route #29 Distance : 10.2 miles Duration : 1 hr 19 min 19 sec Energy : 963 KCal Max HR : 160 Bpm Av HR : 143 Bpm Mile pace : 07:46 min/mile Mission statement : 10 miles in around 85 mins steady pace (08:30 140 - 145 - 150) I really got stuck in to the run today and was delighted with the pace I set. I managed to run progressively faster as I went on and felt good at the end. It is a pity that the marathon is not 10 miles, I'd be much more confident about it! Having sunny skies and no wind definitely makes it easier. Sponsor sponsor sponsor Sophie is the star of the day.

18 days to go - Steady stuff with Dilated Peoples

Route#27 Distance : 6.20 miles Duration : 55 min 14 sec Energy : 532 KCal Max HR : 158 Bpm Av HR : 125 Bpm Mile pace : 08:54 min/mile Mission statement : 6 miles in approx 58 mins slow (09:40 125 - 130 - 135) The weather was much better today and the run went well. My pace was faster than planned but my legs just wanted to go so I just let them. I am pleased to say that my hip and knee were pain free.

19 days to go - A cold north wind

Route : Route#11 Distance : 5.3 miles Duration : 44 min 33 sec Energy : 497 KCal Max HR : 170 Bpm Av HR : 136 Bpm Mile pace : 08:24 min/mile Mission statement : 1 mile jog, then 6 x 800m (or 4 mins) fast (140 -150 - 160), with 100m (or 1-min) jog recoveries, then 1 mile jog I was pretty nervous about the run today. My knee felt much better but I was not sure it would react well to a run. The weather was grey with a chilly northeasterly wind, not exactly enticing. Much as over the last few weeks, the knee was okay during the run and I covered much further than half a mile on each of the 4 min fast sections, leaving less than half a mile for the final jog. All in all a pretty good session, I am feeling a little more confident than yesterday! And the money rolls in Thank you Glammy you are so lovely.

20 days to go - Nursing a sore knee

Mission statement : Rest The schedule calls for a rest and my knee needs more rice therapy. I finally got the grass cut which is a load off my mind :) Week 19 totals Distance : 45.05 miles Duration : 6 hrs 43 min 21 sec Mile pace : 08:57 min/mile Energy : 4454 KCal Energy/mile : 98 KCal Energy/min : 11 KCal Max HR : 174 Bpm Av HR: 134 Bpm mbeat : 1.32 m/heartbeat Sponsorship Update Devilboy and Chippers come to the party. Thanks guys, see you at Easter.

21 days to go - Goodbye to an old friend

Route #9(mod) Distance : 20.1 miles Duration : 3 hrs 3 min 17 sec Energy : 2026 KCal Max HR : 154 Bpm Av HR : 135 Bpm Mile pace : 09:07 min/mile Mission statement : 22 miles in approx 3hrs 30 slow (09:30 120 - 130 -140) A bit of a setback today. This was meant to be my longest long run before the race. Theoretically it should have been a gentle, confidence boosting session before my final taper. As it turned out it was a bit of a nightmare. I set out to do the same three laps as the two previous weeks, but with an extra mile added to the first 2 laps. The weather was pretty good, except for a pretty brisk north-easterly breeze. The first lap went pretty well, I felt fresh and up for lap two. The arch of my right foot was feeling a little hot and sore, but nothing to worry about, not even any pain from the old hip and knee. As lap two wore on, the problem under my right foot started to get worse, so much so that I decided I would make a pit stop to swap my orthotics for a simple heel lift before I took on lap three. Removing the orthotics relived the pressure on my blistered arch immediately and I set off for lap three revelling in the slipper like feel of my unmodified trainers. Crisis averted I thought, just seven miles to go and into the shower! As an added bonus, Glammy had joined me on her bike, so I would have some company for the final seven miles. We had not covered more than a mile or so of lap three before the twinges in my right leg, that had begun during my pit stop, began to develop into a constant nagging pain in my right knee and hip. By the time we got to the twenty mile mark things had got really bad and I felt that discretion being the better part of valour, I had to stop. Anna biked on ahead and came to pick me up in the car. I think that this injury is most likely to be associated with running without the support of the orthotics. I have also noticed that the pain tends to set in once I stop running. I definitely started to get twinges the moment I pit-stopped. I think I might visit a physio to get some advice. In case your wondering, it's the A4 that has moved on to pastures new, good luck old friend. Sponsorship news A huge thank you to Bridget, what a star you are.

22 days to go - Orthotics return

Route#28 Distance : 4.0 miles Duration : 40 min 11 sec Energy : 362 KCal Max HR : 129 Bpm Av HR : 120 Bpm Mile pace : 10:02 min/mile Mission statement : 4 miles in approx 40 mins (easy pace) I retrieved my insoles from Ipswich and set about the run. I have to say that the modified right orthotic is still digging into my arch and consequently causing some discomfort. The weather was cool, bright and sunny but there was a pretty strong breeze, I hope it is a little calmer tomorrow.

23 days to go - Happy birthday Mole!

Mission statement : Rest It's Friday so its rest day. Building up my energy stores for the weekend long run. Looking forward to celebrating Mole's birthday this evening, and sending her this big kiss.

24 days to go - A good brisk run

Route #27 Distance : 6.2 miles Duration : 51 min 55 sec Energy : 624 KCal Max HR : 165 Bpm Av HR : 142 Bpm Mile pace : 00:08:22 Mission statement : 1 mile jog, then 4 miles in approx 32 mins brisk (08:00 140 - 150 - 160), then 1 mile jog. A great run today, as usual my right leg felt awful during the first jog, but the pain and stiffness disappeared once I lengthened my stride and picked up the pace. The pace during the 4 mile fast section was good and I finished the section in under 30 min with negative splits, bring on the 22nd! Running without my orthotics caused no obvious problems, and my feet appreciated the comfort of non modified trainers. I will revert to using the insoles once they return from modification as I believe they protect my back on longer runs, hopefully they will be more comfortable than they were!

25 days to go - Back to the podiatrist

Route#9 Distance : 7 miles Duration : 1 hr 2 min 45 sec Energy : 639 KCal Max HR : 139 Bpm Av HR : 129 Bpm Mile pace : 08:57 min/mile Mission statement : 7 miles in approx 65 mins slow (09:15 125 - 130 - 135) My left hip and knee felt like a bag of spanners for the first mile of today's run but, like yesterday, things improved as I got fully warmed up. The weather was great, warm, sunny and still, and I had a pleasant time cruising with phi-life cypher (pictured). I decided that enough was enough with the right orthotic. It is really sticking into my arch and I have developed a nice bruise to go with my blister on that foot. In an effort to improve things I revisited Suvanne this afternoon and she is going to reduce the height of the right arch support. This means I will be without the orthotics for a few days, I hope I do not do myself any damage - at least it will give my blisters a chance to heal.

26 days to go - Okay to continue

Route #26 Distance : 7.75 miles Duration : 01 hr 05 min 13 sec Energy : 803 KCal Max HR : 174 Bpm Av HR : 144 Bpm Mile pace : 08:24 min/mile Mission statement : 1 mile jog, then 5 x 1 mile or 8 mins fast, with 200m or 2-min jog recoveries, then 1 mile jog. My hip and knee were still sore this morning, but not too bad to stop me running. I set off gingerly, fully prepared to turn around if things got to painful. As it happens, once I was fully warmed up the pain subsided and I wound up putting in a good session. My pace during the fast sections was closer to 7 min/mile than the proscribed 8 min and I felt pretty good about myself by the end of the session. The warm sunny weather definitely helps keep the motivation levels high.

27 days to go - RICE Therapy

Mission statement :- Rest Rest, Ice, Compression, Elevation - RICE. My left knee was very sore this morning and I spent the day feeling sorry for myself and doing my best to aid recovery. Lots of ice, a knee bandage and lying around on the sofa. Luckily by the evening the worst stiffness had passed and I could at least walk without a limp but I'd put my chances no better than 50:50 for tomorrow's interval session. Week 18 totals Distance : 45.85 miles Duration : 6 hrs 42 min 57 sec Energy : 4509 KCal Max HR : 173 Bpm Av HR : 136 Bpm Mile pace : 08:47 min/mile Av KCal/mile : 98 KCal Av KCal/min : 11 KCal Mbeat : 1.33 m/heartbeat Sponsorship Update Thank you to Joe, Fiona, Adam and Rachel who all have all done their bit for the cause. You are the tops.

28 days to go - BST and feels like it!

Route#9 Distance : 20.5 miles Duration : 2 hrs 57 min 12 sec Energy : 2053 KCal Max HR : 161 Bpm Av HR : 139 Bpm Mile pace : 08:38 min/mile Mission statement : 20 miles approx 3hrs 10 slow (09:30 125-135-145) Neg splits Okay, I know I went much quicker than I should have done, but the weather was so good I could not help myself. As usual I prepared for the long run with a breakfast of porridge, coffee and "vitamin I" and set up caches of Lucosade, Red Bull and Jelly Babies. I ran 3 laps of route #9 each faster than the last and have to admit that I was pretty bushed by the end. The pace I set today was almost exactly the pace I will need to do for a 03:45 marathon, will the big occasion give me that extra boost I need to cover the remaining 4.7 miles? I hope so. On the down side, my blisters have got much worse and my right knee was quite painful once I stopped. I really hope I can deal with these issues in time. Only 4 weeks to go! A big thanks to the Gods for a great supper and better company - cheers guys.

29 days to go - Brrr, not spring yet

Route#3 Distance : 3.6 miles Duration : 32 min 33 sec Energy : 303 KCal Max HR : 131 Bpm Av HR : 123 Bpm Mile pace : 09:02 min/mile Mission statement : 4 miles approx 40 mins easy. I had had it in mind to do the long run today rather than tomorrow, but the weather was not conducive to a long run - wet, cold and windy - so I stuck to the schedule and did a short recovery run. These are never my favourite sessions, the slow pace seems to amplify any niggles and both feet and my left hip and knee were less than comfortable and I was pleased to get in the shower. I hope the weather and my general well being improves for the long run tomorrow.

30 days to go - New headphones

Mission statement :- Rest A scheduled rest day, and much appreciated. I am pleased to report that my legs feel fresh, with no trace of last weeks stiffness. I am slightly worried by the blister problem, but I am confident that I will find a way to cope with that as well. My new sennheiser PMX 70 headphones (pictured) arrived today, I look forward to trying them out over the weekend.

31 days to go - Domino effect blister

Route#11 Distance : 5.3 miles Duration : 44 min 30 sec Energy : 521 KCal Max HR : 162 Bpm Av HR : 140 Bpm Mile pace : 08:23 min/mile Mission statement : 1 mile jog, then 3 miles in approx 24 mins (brisk pace 08:00 140 - 150 - 160), then 1M jog . The weather was much nicer today, still chilly but calm and sunny. Unfortunately the blister under my right foot was very sore this morning. This blister is a lesson in sticking with tested solutions. If I had not changed my brand of gaffer tape, I would not have had blister problems last week and I would not have been running without protecting my right arch this week, causing further blisters. Oh well you live and learn. The upshot of the foot problem is that I was forced to go without my orthotics today. I used the heel lift instead, I could not believe how comfortable my trainers felt! The run itself was pretty good, I completed the 3 mile faster section in 21:47 (07:15 min/mile)with a negative split and full of running. My left hip and knee were a little uncomfortable by the end of the jog, but I am putting that down to the lack of orthotics. Sponsorship news SecretSquirrel and DitchWoman dig deep for the cause. Their efforts have got me over the half way mark. Thanks to everyone.

32 days to go - Cruising with J5

Route#25 Distance : 9.45 miles Duration : 1 hr 26 min 5 sec Energy : 897 KCal Max HR : 147 Bpm Av HR : 131 Bpm Mile pace : 09:06 min/mile Mission statement : approx 85 mins slow (09:26 124-134) For some reason I am feeling the strain this week. The run went okay in terms of mission parameters, but it all seems harder than it did a few weeks ago. Oh well, at least my legs are loosing the last of last week's stiffness, maybe I can get enthusiastic about tomorrow's shorter sharper session. Looking forward to a good hot chilli with the Boingles this evening.

33 days to go - Hitting the fence

Route #9 Distance : 7.0 miles Duration : 1 hr 2 min 37 sec Energy : 735 KCal Max HR : 173 Bpm Av HR : 140 Bpm Mile pace : 08:56 min/mile Mission statement : 1 mile jog. 3 x 1.5 mile or 10mins fast (06:40 Maximal HR 160+), with 400m or 3-min jog recoveries. 1 mile jog. To be completely honest I was not confident that I could get 1.5 miles in 10 min once, let alone 3 time in a row. This lack of confidence, coupled with the cold windy conditions, may have contributed to the outcome of the run. I managed the first jog and got to the end of the first interval of 1.5 miles in 10 min 30 sec blowing hard and feeling slightly nauseous but pretty pleased with myself. I felt pretty good after the next jog and attacked the second 1.5 mile interval at the same pace as the first. The problem was that I completely ran out of energy after about a mile and had to stop for breath. I am not claiming to have hit the wall here, but I feel I may have encountered a small fence, try as I might for the rest of the run I could not muster better than 8:30 pace. I suppose the interruption to my training followed by last weeks full on effort and my recent less than spotless lifestyle have left their mark. Here's hoping I can do better for the rest of the week.

34 days to go - Enjoying more rest

Week 17 Totals Milage : 48.5 miles Duration : 7 hrs 5 min 41 sec KCal : 4918 KCal Max HR : 177 bpm Av HR : 136 bpm Mile pace : 08:46 min/mile mBeat : 1.33 m/heartbeat KCal/min : 11 KCal KCal/mile : 101 KCal It feels good to be the right side of a full training week again. My legs are feeling better already and my feet look worse than they hurt. For any interested mac users, I have updated my video pages to use the divX web player that is supposed to be cross browser/platform. I would be glad to hear if anybody not using IE/XP can see them. Click here to try. Looking forward to a full week's training next week.

35 days to go - Windy or what?

Run home from Stradbroke pool Distance : 4 miles Duration : 39 min 24 sec Energy : 362 KCal Max HR : 132 Bpm Av HR : 122 Bpm Mile pace : 09:51 min/mile Mission statement : Scheduled - 20 miles in around 3hrs 10 slow (09:30 125-135-145) Neg splits Revised - 4 miles in 40 min I am really glad that I swapped the long run to yesterday! Not only was it VERY windy with occasional rain and hail, but predictably we drank way more wine than was sensible last night and I would have to admit to feeling a little on the slow side this morning. We had a great evening with JD and Bats 1, 2 and 3 and, as you can see from the picture, Cuba has had a profound effect on JD. The run back from Stradbbroke was painful, my legs really need a rest, luckily it is a rest day tomorrow, and one I can enjoy without a fit of the guilts.

36 days to go - Making hay while the sun shines

Route#9 Distance : 20.50 miles Duration : 03:00:14 Energy : 2134 KCal Max HR : 155 Bpm Av HR : 136 Bpm Mile pace : 00:08:47 Mission statement : Scheduled - 4 miles in approx 40 mins easy Revised - 20 miles in approx 3hrs 10 slow (09:30 125-135-145) Neg splits Due to the fantastic weather today and the lousy forecast for tomorrow, I chose to do the long run a day early. I settled on running laps of the 7 mile route 9, set up some drops of Lucosade sport, Red Bull and Jelly babies for refuelling and once my long run breakfast of porridge, coffee and vitamin I (ibuprofen for my sore thighs) had had time to settle I set off. The first lap was tough, my legs were really stiff and my anti-blister duct-tape bandages wound up giving me blisters! However, once I had sorted out my feet and got the first Lucosade sport down my neck I felt much better and the second two laps were much easier. I managed to do each lap faster than the last and felt pretty good at the end. My pace was faster than specified, but I figure that this may go some way towards making up for missing the fast half marathon last week. I think I am going to include Red Bull in my race strategy. It really does give you a boost of energy and I think it will come in handy on the big day. Today's session has boosted my confidence and left me basking in a mellow post run glow. Which is great as we are off to JD's tonight for supper.

37 days to go - Catch up session and chicken soup

Route#24 Distance : 5.9 miles Duration : 50 min 24 sec Energy : 553 KCal Max HR : 166 Bpm Av HR : 136 Bpm Mile pace : 08:32 min/mile Mission statement : Scheduled - Rest Revised - Run 6 miles, Jog first mile then run each mile faster than the last. Officially I should have been resting today, but now I am back on the road and considering my recent activity (or lack of it) I decided to go for a run. My thighs were really stiff before I set off, but once I had covered a couple of miles they started to feel better. I managed to ratchet up the pace throughout the run. My last mile came in at 6 min 40 which I am pretty pleased with. The day just got better and better, we had a very pleasant lunch of homemade chicken soup with Mole and I followed that up with a great curry back at the Gods. Thanks guys. Here's hoping that the arnica helps my stiff legs through the long run this weekend!