Over the hill

A.M. -2°C very icy. Short and very easy recovery run. Through the vineyards and then into the woods to the lake (Annasee) and back. Firework debris everywhere from last night's celebrations, the ugly side is all the smashed glass from sekt and beer bottles lying around. 10k in 54:05, av pace 5:25/k, 8:42/mi.

P.M. Short & easy evening treadmill run. 6.1k in 31:12. av pace 5:07/k, 8:14/mi.

A.M. -1°C but sunny and not as icy. Good enjoyable run in the woods, felt a bit fresher today but I have a general feeling that I am getting slower at the moment. Lots of rabbits about today, I think like me enjoying the warmth of the sun. Total 18k in 1:25:42. av pace 4:46/k, 7:40/mi.

A.M. A cold and grey morning but no ice on the streets. Easy warmup for 8k to finish up at the track for a short interval session of 6 x 800m with 90 sec recovery. The times were 2:56, 2:56, 2:56, 2:55, 2:54, 2:59. The recovery felt too long for the first 3 and not long enough for the last 3. I really pushed the last 800 and was surprised that this was the slowest, but glad they were all under the 3 min mark.  I also felt left hip ache in the joint after the 3rd repeat. I wanted to finish with a 100m to see with Sasha science what marathon time this would indicate. There is so many lines and markings all over the track, I picked what I thought was the start line for the 100m and ran to the finish line in 19s. This seemed a little too slow, then I noticed tiny metal tags at the edge of the track clarifying the lines. I'd ran 110m, dooh! Cooldown jog back to home to my wife who has been sick the last couple of days but is now feeling well enough to go out. Total 16,5k in 1:13:42, av pace 4:28/k, 7:11/mi.

A.M. Recovery run day but an absolute beautiful morning and I ended up running twice as much as planned. I drove our car into the woods to run an easy 10k loop but it was one of the days where you don't want the running to end. Sun, blue sky with fluffy white clouds, deer scattering in a castle's grounds, the smell of the trees, the views from a plateau where in the summer gliders fly, it was with reluctance that I finally stopped. I went shopping with my wife yesterday afternoon, she wanted to buy a watch and after endless shops we came home with a cast-iron teapot. No matter what angle you look at it from it will not tell the time and looks awfully cumbersome on your wrist. Today's run was the perfect antidote. Total 20k in 1:45:24, av pace 5:16/k, 8:29/mi.

P.M. Short treadmill run, played with the thing increasing the segments upto 15 km/h for a couple of k then back down again. Why don't they show pace if they are built for runners? Total 6k in 25:57, av 4:19/k, 6:58/mi.

A.M. Almost embarrassing to write but it was warm 6°C (42°F) this morning, quick out the door as a heavy rain front is predicted for this morning and I wanted to outrun it. Easier to run when it is not brass monkeys weather and the bread & butter hilly run went quickly. Finished dry. Total 20k in 1:34:28, av pace 4:43/k, 7:36/mi.

P.M. Feeling sick with stomach cramps & the trots in the afternoon, finally squeezed out the 2nd planned workout at 8pm on the treadmill. 6k in 28:32, av pace 4:45/k.

A.M. Wet and windy, still feeling icky but managed to eat some white bread in the morning and feel just about well enough to run an easy recovery run at lunchtime. Ran some loops in the woods, carried loo paper in my bumbag which thankfully I didn't need. Total 13k in 1:07:04, av pace 5:10/k, 8:18/mi.

A.M. 6°C but with strong winds and heavy rain. Wanted to incorporate some gmp kms in the long run this morning. First 5k easy, then 5k at mp followed by alternate easy/mp kms for the next 13k before hitting the hills for 10k and finishing the last 2k at mp. The bike trail was full of deep muddy puddles and I was soaked through within the hour. I faded badly on the hills (as usual) reduced to granny pace at times, legs shaky at the end. Total 35,2k in 2:44:55 with 13k at gmp (6:50/mi). Av pace 4:41/k, 7:32/mi.

A.M. 1st recovery run of the day. Treacherous layer of thin black ice on the ground, slow and slippery running. Legs feeling beat up from yesterday. Total 14k in 1:16:36, av pace 5:28/k, 8:48/mi.

P.M. 2nd recovery run. Warmer with no ice on the deck,  legs feeling much better and a nice comfortable short run.  8,2k in 41:01, av pace 5'-/k, 8:03/mi.

A.M. I had woken up in the middle of the night hungry and in the end got up and ate a couple of sandwiches. I blame the 2nd run in the evening for this, it seems to burn the calories up, even when I eat well afterwards. I'd moved my med-long run from Thur to this morning to give me a couple of days easier running before a 10k race on Sat. Suffice to say I was tired to begin the run, I felt cold and struggled throughout developing aches & pains as the run progressed. I think it was too soon for me to run this after Mon's long run, on reflection it would have been better leaving this run to Thur. This 2nd long run in the week is fast becoming my bogeyman. Total 24k in 1:58:45, av pace 4:57/k, 7:58/mi.

Late evening - feeling tired but ok to do a short treadmill workout. Total 8k in 37:46, av pace 4:43/k, 7:36/mi. I've split my tea leaving an extra portion to eat later before I go to bed to hopefully avoid any midnight hunger pangs.

A.M. Ate an extra bowl of pasta before going to bed and slept through to the alarm. Struggled to wake up and get out of the door. An easy recovery run for 12k, felt generally tired and I don't know if that is the reason but also felt the cold again. Saw my regular little red fox in the woods who is going to have to learn not to run away in a straight line. Total time 1:04:15, av pace 5:21/k, 8:37/mi.

P.M. 2nd recovery run. Same effort and the same route more or less as this morning but this felt easier and looser and a heap more enjoyable. 10k in 51:58, av pace 5:12/k, 8:22/mi.

A.M. Very slippery this morning, easy paced short steep hill run with 8 x 100m strides in the patches where it wouldn't involve speed skating. Total 14,1k in 1:13:22, av pace 5:12/k, 8:22/mi.

2nd run dropped tonight to give my body some additional rest before tomorrow's 10k. Race conditions look interesting with a warm temp in the afternoon (6°C/43°F) and strong winds and rain which is going to make a good muddy course.  This time I have an idea what to expect and want to do better than the 1st race to get a time under 39. We were warned last time that this 2nd race is part of a company team series so there will be more participants. It is a narrow course 2 -3 runners wide after approx 200m so its going to be a mad early scramble to get into position.

Race time 15:00, weather warm 6°C/43°F with light drizzle. Course - muddy woodland trails of 2 x 5k. Weighed my trailshoes on the kitchen scales to take the lighter pair, more a psychological boost than anything. 2nd run in the series, arrived in plenty of time for a 15 min warmup with some short strides and to compose myself before the start. My normal 10k race tatic is to go out as hard as I can and try and hold on but last time here I faded in the 2nd half poorly and became discouraged  after being overtook several times. This time I aimed for negative splits and placed myself further back in the start line. Another factor was a large number of runners for a 5,2k team race who where running the one loop, I didn't want to get sucked into competing against them. The rough garmin 1k splits as follows:

1.flat/downhill	2. gradual uphill	3.steep uphill/flat	4.flat/downhill	5.downhill/flat
3:35	4:00	4:14	3:47	3:53
3:41	4:08	4:05	3:44	3:38

 Started well and felt comfortable and started gradually overtaking uphill,  I thought I might have problems getting past runners but by weaving and running on the rough ground just to the side of the trail I got past with less than anticipated problems. I still felt good and strong and more like a hard workout to the 5k point where I really started pushing it. Past this point it had thinned out but occasional knots of runners had formed which were more difficult to get past. I was gaining in confidence using the uphill to overtake and focused on reeling in each runner one at a time. The last 2k was hard, here the trail narrows down and it was difficult to get past. There was a last knot of 4 runners, I got past two but the other two ran side by side blocking me. I was frustrated, I haven't got a great kick and the last 120m to the finish line was wide. With about 500m to go I'd had enough and just forced my way between them. They were both hard on my heels and the last 120m was to the puke point.

Afterthoughts: My first negative split in a race for a long time and a better result because of this. I gained confidence during the race for every runner I overtook and it kept each surge going as I knew they would try and react. The last two runners I overtook finished 1 sec after me and both were in my age class. Next time I would like to try and run the 1st half slightly harder but still leave enough for a good hard 2nd half. In contrast to last time I enjoyed the race and I am much happier with my performance. 

P.M. Only battle damage from yesterday is a tender right achilles, sore leg muscles and shoulder ache. As usual after a race slept badly. (5.5 hrs) Slow recovery jog in the woods on a lovely sunny afternoon to aid recovery. Total 11.2k in 1:00:56, av pace 5:26/k, 8:45/mi.

A.M. Colder & icy again for the longest run in the plan. I carboloaded the night before and set myself the goal to run this under 3hrs, focusing on keeping each 5k split under 23:20. I felt comfortable enough until the 25k mark when I started to really tire, after 32k it was just a hard, hard slog complete with mood swings when I miscalculated and thought I was going to be over my target. I broke a small energy bar into 3 pieces and ate that with water/apple juice mix at 12k, 25k and 35k. 5k splits: 23:05, 22:47, 23:10, 23:13, 22:56, 23:18, 23:00 and a final 3.6k in 17:04. Total time was 2:58:45. av pace 7:27/mi, 4:38/k. I'm glad this one is out of the way, within a training cycle this felt too much distance, 35k (21,7mi) I could handle better and recovery from more quickly.  

A.M. Woke up at 4:30 am, couldn't sleep anymore and so slipped out and got the 1st recovery run out of the way. Sore legs to begin and a very slow first 5k jog, started to feel better and a normal recovery run pace for the 2nd 5k. Time 55:19, av pace 5:32/k, 8:54/mi. 

P.M. 2nd short recovery run in the evening on the treadmill. 6,1k in 30:10, 4:57/k, 7:58/mi.

A.M. Stormy with strong winds. Legs felt weary to begin, ran along the cycle way to the next town where there is a quiet little track tucked away on the outskirts. Ran 5 x 600m with 90 sec jog inbetween. Times, 2:08, 2:11, 2:08, 2:12, 2:07. Then the run back along a country lane into the headwind. This is disused and forgotten now except for the occasional tractor but was the only route west many years ago. At the top of a hill before town is a very simple old stone bench, behind it two longer stone uprights and a stone block laid across. The farmers or traders who carried their wares into town would sit and rest on the bench after the pull up the hill  and their backpacks (wooden butts) would rest on the 2nd stone frame. Respect for them, they were hard people, the backpacks empty were extremely heavy. Enough history. Total today 17,1k in 1:18:45, av pace 4:36/k, 7:25/mi.

A.M. Too warm for the time of year 5°C/41°F (normally Jan is the coldest month) wet and windy. Med-long hill run today, no history, just hills and trees. My legs felt good and strong for a change on this run, all the fatigue felt was upper-body - arms and shoulders. Good hard-easy run, total 25k/15.5mi in 1:57:44, av pace 4:43/k, 7:35/mi.

P.M. Short evening treadmill run, 1k warmup, 5k at gmp, 2k cooldown. Total 8k/5mi in 35:25, av 4:26/k, 7:07/mi.

A.M. Stormy with strong wind gusts. Recovery run that turned out faster than normal but still felt very easy. Finished with 10 x 100m striders into the wind, hard but exhilarating. Total 14,4k/9mi in 1:12:12, av pace 5:01/k, 8:04/mi.

P.M. 2nd recovery run of the day, ran a short loop around the valley. Again felt very easy, Total 6,5k/4mi in 32:51 av pace 5:03/k, 8:08/mi, almost the same as this morning.

Good luck to all thee that are racing Painters tomorrow.

A.M. Very windy but thankfully the rain held off. Decided to run a classic Lydiard hill workout which I've been meaning to try for a while. Warmup 2k, then my circuit - hard uphill alternate running/bounding (670m, 11% gradient), recovery jog 370m, downhill fast relaxed striding 530m, jog 200m, then 2 x 200m strides with 200m jog inbetween, recovery jog back to start. Completed 4 sets. Easy cooldown run at the end for 4k. I found this a tough workout, legs trashed at the end. Total 18,5k in 1:29:11, av pace 4:49/k, 7:45/mi.

Midday - Warm and windy day. Easy paced recovery run, sore r achilles from yesterday. Hilly run on woodland tracks weaving around Sunday walkers.  Total 17,5k in 1:26:55, av pace 4:58/k, 8'/mi.

A.M. Mild and windy weather for long run day. First 5k was easy pace, I was feeling good and decided to run the next 5k at gmp, I still felt good and just kept adding on the 5k's at gmp. After 20k of this I eased back, I feel I could have squeezed out more but that is in the schedule as a key workout next week, so I left it to build on from this one. The last 10k was hilly, I tried out a gel at 25k, then on a steep uphill at 31k I had stomach pains. Not sure if this was because of the gel or the effort on the hill. Other than that fueling was just with diluted sweetened lemon tea. During both my previous marathons I never took gels and I'm starting to think the same way for the next one. I find them unpalatable and they make me feel queasy. R achilles again felt tender today. So 5k splits, 24:15, 21:20, 21:09, 21:13, 21:14, 22:33, 22:59. Total 35k in 2:34:59, av pace 4:26/k, 7:08/mi.

A.M. Miserable conditions for a  slow recovery run, dark, stormy and lashing down with rain, my r achilles noticeably sore throughout. Total 10k in 55:14, av pace 5:31/k, 8:53/mi.

P.M. Late evening short treadmill run, total 6,1k in 29:57, av 4:55/k, 7:54/mi. R achilles still sore, usual icing, stretching, massage etc to help.

A.M. Winter is back with chilly minus temperatures (C). A nice big moon to light the way this morning, 5k easy warmup along a cycle path to the next town. Then 6 x 1k w/ 2 min rec on a frosted track but with still decent traction. Splits, 3:42, 3:46, 3:44, 3:42, 3:40, 3:42. My r achilles felt ok until immediately after the intervals, then painful and sore. 8k return at a very easy pace along a trail. Total 21,1k in 1:38:54, av 4:41/k, 7:33/mi.

A.M. Med long run, r achilles still sore although alternate icing/heat and lots of calf stretching helped to ease it last night. Eased back on the pace and took it very easy uphill, I even (and this is hard to confess, pull your chairs closer because I'm going to whisper) walked on 3 of the steeper uphills when I could feel it pulling on the tendon. I was dumb and set myself up for this problem. The hill bounding on Sat was the initial cause and then I pushed my long run on Mon but also tried to incorporate as much asphalt running as I could to mimic my upcoming marathon conditions. A double whammy. The 1k track repeats was the coup de grace. I shall keep the pace down the next 3 days and avoid hills as much as possible, hopefully I will be ok for Mon's key workout. Total 25,2k in 2:03:46, av pace 4:55/k, 7:54/mi.

A.M. Freezing fog and very icy. Recovery run and instead of splitting the mileage into two as per the plan, ran it in one go figuring that a longer rest period after would be the better option. My achilles has loosened up a little and was just a background dull ache. Took it very easy and enjoyed the mostly trail run, felt happier anyway than yesterday. I can hear the treamill calling to me tonight "resistance is futile" but I'm strong, I'm not going to go on there. I've got a Swedish comedy film "Kops" dubbed into German I've been meaning to watch for a long time......Total 16,4k in 1:22:41, av pace 5:03/k, 8:07/mi.

A.M. A good day, skipped the hills for the morning run and went up and down the valley. My achilles behaved itself and I only felt a minor ache. Gradually upped the pace on the return leg and the first runner I saw was my wife which was encouragement for us both. Total 20k/12,4mi in 1:29:45, av pace 4:29/k, 7:13/mi.

P.M. We went to see  "The Dirty Race" in a nearby town. This was a race with 5k running, then 15k mountain biking and finished with a 4k run. Interesting to watch, it was a well organised event and had about 200 participents. The first guy was over the finish line in 1:01.We found the change zone was where time was really won and lost. I did wonder if it was compulsory that they have to change from running shoes to bike shoes for safety reasons. Different perspective to stand there with a Glühwein in my hand watching people toiling.

Evening - short and quick treadmill run, 7k in 28:20, av pace 4:03/k, 6:31/mi.

A.M.  Woke up at 5am and it was luxury to stay in bed and doze for another couple of hours. Cold and very windy today and I felt chilled. Easy pace recovery run on hilly logging tracks. No probs with my achilles until a slight ache about 2k before the end of the run, much better. The trees are starting to bud now and Jan is nearly over, better running conditions ahead. Total 17,2k in 1:27:04, av pace 5:04/k, 8:09/mi.

A.M. Marathon specific long run in the plan. Inspired by reading how the Japanese train I ran continuous 4k circuits around a lake, it helped to focus in.  A little nervous apprehension beforehand, I struggled with a similar shorter workout end of Dec, but as soon as I started at marathon pace the doubts disappeared and I knew I could finish the workout. 5k warmup, then I concentrated on keeping each 5k split under 21:15. Splits: 21:11, 21:06, 20:59, 21:06, 21:13 (started to fade on the last one and had to work harder to achieve the split), cooldown 5k. Fueling – I ate an energy bar 15 mins before starting, then drank diluted apple juice at 10k, 20k and 30k. I felt much happier this week by just sticking to fluids only while running. This was billed as a confidence builder workout and in that respect it achieved its aim: I feel a bit happier after this, this is the fastest I've ever managed to run a long run in training.

A.M. Cold and frosty and I was sore, tired and uninterested in running. A short, slow and easy recovery run to recharge. Total 10.5k in 54:11. av pace 5:10/k, 8:18/mi.

A.M. warmup 5,5k easy pace, then 5 x 600m w/90 sec recovery. Splits: 2:12, 2:12, 2:12, 2:10, 2:10. My legs felt fatigued, I was faster on the same workout 2 weeks ago by 3-4 secs. 9,3k easy run back. I've felt knackered all day today and I intend to ease back on the pace tomorrow. Total 19k in 1:24:30, av pace 4:27/k, 7:09/mi.

A.M. Cold and misty, hilly trail run that was just a hard slog today. One of those runs where I just wanted to call it quits all the way through.  Total 25k/15,5mil in 2:02:53, av pace 4:55/k, 7:55/mi.

P.M. Short evening run, dragged myself outside for 6,3k in 28:45, av pace 4:34, 7:21/mi.

Carnival season here is reaching it's fever pitch before it all ends on Ash Wed. Today is Weiberfastnacht (women's carnival day), the women carry scissors to cut the men's ties in half. Sensible men don't wear ties today or wear cheap ones bought specially for the occasion. Visitors don't always realise what is going on which can lead to some amusing moments. The women also storm the townhall to obtain a symbolic key from the mayor. They can also kidnap the mayor and ransom him back for a round of schnapps. All good fun.

A.M. White rabbits, white rabbits, white rabbits, first of the month. Not that it brought me any luck with the weather, cold and stormy with strong winds and rain. An easy 12k recovery run in 1:02:18. av pace 5:12/k, 8:21/mi.

A.M. High wind chill factor this morning, despite a thermal vest and fleece mid-layer I was chilled through by the end of the run. Drove to a carpark in the nature park, from there I ran a 8k loop on a horse riding trail, then ran a 12k hill run on a lovely mountain bike trail that took me up high into the snow. Pickup for the last 5k at 4:12/k, 6:45/mi.

Total 20k in 1:33:39, av pace 4:41/k, 7:32/mi.

A.M. Cold and frosty, out early to use the track before the Sunday football teams play on the pitch. Workout was 6 x 1200m w/2 min rec, my aim was 4:30 for each 1200. Splits: 4:33, 4:31, 4:31, 4:35, 4:40, 4:46. For the first 3 intervals I was on target till after 800m, then lost it each time on the last lap. The last 3 intervals were a disaster, I was slowing up more and more and it didn't matter how much I fought, my legs felt like they were moving in quicksand. Big disappointment. With warmup and cooldown 17,7k in 1:19:04. av pace 4:28/k, 7:11/mi.

A.M. I’ve decided to ease back this week. Last week I felt tired each day and no freshness in my legs. I had a lack of enthusiasm to run each day and a poor workout on Sun morn. A start today was a gentle paced long run on a cold, frosty morn. Total 35,6k in 2:54:31. av pace 4:54/k, 7:53/mi.

A.M. Cold and very icy, easy recovery run for 10k in 52:27. av pace 5:15/k, 8:26/mi.

A.M. Woke up with a headache. Temp in the dark wee hours was a strangely mild 9ºC (48ºF). Weather was stormy with strong winds at first followed by heavy rain making for some exhausting running. I planned to run a 25k hilly trail run, halfway through my throat became sore and swollen and I didn’t feel too great. I took a shortcut back cutting the run by 4k. Total 21k in 1:41:11, av pace 4:49/k, 7:45/mi.

A.M. Throat still sore and swollen, back to frosty conditions this morning. Easy paced trail run with 8 x 100m strides. Total 14,4k in 1:11:35. av pace 4:58/k, 8:00/mi.

P.M. Acted as Hase (rabbit) for my wife on a test run for her. We ran 10k in 54:23. She was chuffed.

A.M. Cold and icy, easy pace hill run with 6 x 100m strides. Throat still sore and a headache every morning. Not the best of weeks.  Total 16,3k in 1:19:57, av pace 4:54/k, 7:54/mi.

Final race in the winter series. A sore throat and headaches have plagued me all week and Sat morning was no exception. I was n’t sure if I should race but it would have been such a shame to miss out the last race. I had a headache right upto race start and kept the warmup very short and easy. I placed no expectations on myself and my only plan was to try and tuck myself behind the M40 3^rd place runner in the series and keep up as long as possible. Conditions were good, warm and sunny with a slight wind but muddy. The course was as the previous two races, 2 x 5k rounds on woodland trails, start is flat/gradual downhill, then gentle uphill, flat, a steep uphill, then wavy with a downhill/flat finish.

A.M. Usual dreadful night's sleep after a race. Recovery 12k today in 1:00:56. av pace 5:05/k, 8:10/mi. Felt in good shape and put the brakes on myself to keep the pace slow. Good weather again, warm in the sunshine and pleasant to run on soft trails. Some slight tenderness in my right achilles and a sore throat that refuses to get better. It does keep my wife amused though as I must be the world's worst at gargling, I can hear her laughing as I accidentally yet again swallow some of the salt water mixture.

A.M. Cold and frosty, my last long run for a while. I actually feel a little sorry, I’m starting to really enjoy these long runs. My aim today was to run for 3 hours, keep it comfortable, steady and keep the garmin screen on time of day so that I wasn’t influenced by pace or distance. The last few weeks I haven’t struggled on the hills at the end as I have done previously and I felt good throughout today. I drank some water with a little fruit juice every 10k. At the end it turned out to be 39,2k in 3:00:28, av pace 4:36/k, 7:25/mi.

My sore throat has eased a little, my sister rang me on the weekend and suggested zinc tablets to suck, which perhaps have helped.

A.M. 1st recovery run, easy on the trail, terrific birdsong in surround sound, the woods are coming to life again. I felt good after warmup and made myself keep the pace in my recovery range. Total 12,1k in 1:01:38, av pace 5:06/k, 8:12/mi.

P.M. 2nd recovery run in the evening, ran up to the top of a local hill, a few loops on a trail and then back down. Short and easy. Total 8k in 40:53, av pace 5:07/k, 8:13/mi.

A.M. Freezing fog, hilly trail run with 8 x 100m strides and some hill bounding inbetween. Felt good and full of fizz, last 7,5k at av 4:12/k. Total 17,5k in 1:17:29, av pace 4:26/k, 7:08/mi.

A.M. Bitter cold this morning, my extremities suffered. Good steady med-long hilly run on forestry tracks. Total 22,6k in 1:43:05, av pace 4:34/k, 7:20/mi.

P.M. Acted as Häse for my wife on a 10k run, she is clearly improving each week. Time 53:48, av pace 5:23/k, 8:39/mi.

A.M. A freezing cold & icy again, ran a hilly trail that takes me past a couple of castles. I felt tired and it was a slow start, threw in some striders half way into the run to perk up a little which did the trick. The starting pace was 5:05/k, finishing pace 4:10/k. Total 16,3k in 1:17:17 with 6 x 100m striders, av pace 4:44/k, 7:38/mi.

A.M. Short and easy recovery trail run. Bitter cold and clear at night at the moment and I waited until 9am to run to enjoy the warmth of the sunshine. Total 12,1k in 1:00:12, av pace 4:59/k, 8-/mi.

A.M. Warmup for 4k, then 8k tempo run at about 15k race pace, av pace 3:54/k, 6:17/mi, cooldown for 4,6k. A reversal today of how I normally feel at tempo pace, I started uncomfortably and then got my breathing into a better rhythm, focused on good technique, and felt stronger and faster during the run with a negative split. Really enjoyed the workout today. Total 16,6k in 1:09:16, av pace 4:10/k, 6:43/mi.   

A.M. Legs still felt some fatigue from yesterday, 5k warmup, then 15k at gmp and the last 10k at a hard-easy pace back over the hills. Total 30k in 2:10:51, av pace 4:22/k, 7:01/mi.

A.M. Another bitter cold morning for a recovery run. I felt weary after 2 days of hard workouts and the pace and distance was enough. Total 12,1k in 1:00:56, av pace 5:02/k, 8:06/mi. Look forward to some warmer weather on its way to us, at least hopefully some plus temps in the early morn.

A.M. Hill run on forestry tracks, legs felt strong this morning and the run got progressively faster. Incorporated was some hill sprints and bounding and 8 x 100m strides. Total 17,5k in 1:16:41, av pace 4:23/k, 7:03/mi.

A.M. Warmer at last and with it drizzle and mist but it was still nice not to start off shivering. Hill run with a steep and long initial ascent that gets the old heart pounding. Total 13,3k in 1:08:11, av pace 5:08/k, 8:15/mi.

A.M. It's been a boring week running wise as the taper started but I had a little something to sink my teeth into this morning. 3 x 1600m with 2 min recovery. Warmup was 5k along a cycle path to the track in the next town. I was a little apprehensive as I had an awful workout last time I was here for some 1200's. My target was a flat 6 min for each. Times: 5:46, 5:54, 5:51. I was well chuffed, far better than anticipated. Finished with a 10k hill run to take me back. Total 20,3k in 1:30:04. av pace 4:26/k, 7:08/mi.

A.M. Warm and milder weather here for the weekend. Easy paced uneventful recovery run on some hilly trails. Total 14,3k in 1:11:11. av pace 4:59/k, 8:01/mi.

A.M. Enjoying some warmer weather, an early start to pick up a local 1/2 M course that involves mainly cycle paths but also some road running for a change. Legs felt a little tired this morning but slipped into a comfortable gear and kept it steady thoughout. Total 22k in 1:38:26, av pace 4:28/k, 7:12/mi.

A.M. After just missing a record breaking temperature for Feb on Sun (21°C/70°F), the weather was still mild today but slowly getting back to normal. An easy paced recovery run, nothing special and over before it had begun. Total 10,1k in 49:29, av pace 4:54/k, 7:53/mi.

A.M. Short easy paced run, 8,1k in 36:43, av pace 4:32/k, 7:18/mi.

P.M. Evening run, short & easy pace again. 7,4k in 32:41, av pace 4:25/k, 7:06/mi. I don't look at the garmin until the end of these runs, choosing to run by feel. This was a tad too fast. 

A.M. Stormy with cold winds, back to shivering until I warmup. Today was a mini dress rehearsal, wore my marathon racers but you can forget the slip and shorts - too cold. Warmup 5k at easy pace, then slipped into marathon pace for a couple of miles, then easy again for 5k. No probs other than an ache in the outside of my left knee, only myself to blame as I caused it yesterday with some over zealous stretching. Total 13k in 58:30, av pace 4:30/k, 7:15/mi.

I've been reducing my calorie intake this week because of the taper. I'd thought I would put weight on but the opposite has happened and my weight has dropped a kilo to 67,3kg/148lb. It will come back up again when I start carbo loading Fri/Sat. When I first started running I weighed 92kg/203lb, now no one asks me to help them move furniture.

A.M. Easy paced recovery run. Felt a bit sluggish today, I really miss some decent longer runs. Total 10k in 49:00, av pace 4:54/k, 7:53/mi.

Well, that's it for a while, we're off to the airport this afternoon to fly to Turkey. The marathon is this Sun morning 8am, then we have a holiday for a week to enjoy before we fly back the following Sun. I will catch up then, and yes I have remembered to pack my race kit in my flight bag.  

A.M. 8k with 6 x 100m strides. Ran from the hotel along the coast road to Antalya. Felt uncomfortable and hot. Ran in the kerb but got beeped by cars. Time 37:24, 4:40/k. 7:31/mi.

A.M. Last run before the marathon, tired after very poor sleep. Kept the pace very easy. Hot in the full sun. 6,4k in 32:01, av pace 5:00/k, 8:03/mi.

Well I ran a right dogs dinner for a race that’s for sure, big disappointment. My wife the same in the 10k, in training she could run under 55 mins, race day 57:32. Lack of sleep didn’t help, despite asking for a quiet room in our hotel we were placed in a room on the 8th floor. This was located on the outside area of a huge dome that overlooked the lobby area. Here the main 24hr bar was located, the noise spiraled upwards until 2am when it quietened down. We also had Mr & Mrs lets have a domestic when we’re drunk in the room next door. We couldn’t change our room for a few days, before the marathon I was awake until 2:30am, getting up again at 5am. Breakfast was some white bread and honey before boarding the bus to the start. I was blurry eyed, unenthusiastic and tired but I figured I would fire up when the race started.

The timing was on gun time so I got a good position near the front to avoid loosing time at the beginning. I planned to start at 4:15/k and see how I felt, settle in and pick it up a little. Weather was about 68°F and a good crossways breeze from the sea. The course is straight out along the coast to the turning point and back along the same way. A 40m gradual ascent over the first 7k with some views of the sea, then a drop back down again to sea level by km 8. The route was then in a straight line along one half of a coastal dual carriageway with uninspiring views of building sites, hotels and waste ground. The refreshment stations were every 2.5k offering water, powerade occasionally, slices of orange and apple. Spectators and drums were at the start and some small tourist groups outside of hotels.

Bang goes the gun and off we go, picking up the coast road out from Antalya. I felt ok and just stuck to my own pace. Past the 2k point I noticed a turkish runner was alongside me at the same pace, with a mix of english/german we communicated, we had a similar time goal and agreed to run together. I set the garmin to record 5k splits so here they are with a few comments.

1. 21:15, spot on, no problems, settled in, slowly overtaking runners who’d shot out at the beginning.

2. 21:08, sun is out and it is warm, the water was given to us in ½l bottles which I found far better than the usual cups, felt ok.

3. 21:21, slightly too slow, already finding this harder than I should have, try and pick it up a little bit.

4. 21:20, again too slow, at about km17 we’d clapped the Kenyan runners on their way back. They look strong and with a long stride length that eats the ground up. Just after km20 my fellow turkish runner taps me on the shoulder to tell me he wants to slow down now which was a real shame. I hit the ½ way turnaround in 1:29:54, slower than I wanted but I still thought I could run under 3hrs.

5. 21:15, running on my own for the last 5k, the straight stretch is monotonous, each km taking seemingly forever to complete. Upto now been drinking the water that was offered, at the drink station made a dive between the helpers to grab a powerade bottle off table, unfortunately knocking some bottles onto the ground.

6. 21:44, km27 is where I started to loose it, I could see the pace slowing to 4:16/k, I sped up (so I thought) and was shocked at the 28km marker to see I’d actually gotten slower. I kept telling my legs to go faster and there was no response. At the km30 point I was feeling despondent, I’d ran faster to this point in training.

7. 23:28, getting worse now, I was running at my usual easy run pace, I didn’t feel out of energy, no wall, just slow and I couldn’t change gears. I tried and tried to bring the pace down to 4:30/k to bring me in under 3:05 but it didn’t happen. The one good thing was I reached the ½ marathon turnaround point at 31,5k, their race had started later so I was suddenly surrounded by runners that I was overtaking, that helped.

8. 23:26, still on easy run pace, feel sore and tired and looking forward to finishing.

9. last 2.2k, same pace. Entered the football ground where the finish was, here there was a crowd to clap everyone in. I managed a smile but I was well cheesed off with myself.

Past the finish line got my medal, a plastic bag containing food and drink (good idea) and met my wife to commiserate each other. Queued for about 40 mins to retrieve my bag in a packed narrow corridor full of jostling runners smelling of sweat and vomit. They couldn’t find my bag and I had to dig it out myself, just what you need after you’ve ran. Bus back to the hotel for some grub and a lovely 9 hour sleep.

Well what can I say, my training over the winter had gone really well, I was fully confident I would run under 3 hrs, no excuses. Time now to forget about this and work towards the next one.

No of finishers. Marathon – 347, Halfmarathon – 724, 10k – 362. No of toilets 6.

Men’s marathon was won in 2:16:13 by Philip Muia (Ken)

Womens marathon in 2:42:54 by Kristina Loonen (Ned)

 A.M. Trail run after a complete weeks break from running. I plan a couple of easy weeks now, I'm guessing this but to have some good spring times here I wanted the break to rebuild back up again. Total 17,4k in 1:26:59, av pace 5-/k, 8:03/mi

 A.M. Easy pace rec run on trails. Glad to be back in greenery, you don't appreciate what you have at home until you go away. Very sore leg muscles after yesterday's run, one drawback from taking a break. Total 12,1k in 1:04:42, av pace 5:21/k, 8:36/mi.

 A.M. Another slow easy run on trails. Thigh muscles still feeling sore. Stormy winds and rain this morning, part of the weather front that has battered the southwest of England two days ago.  Total 16,3k in 1:25:52, av pace 5:16/k, 8:29/mi.

A.M. Hilly trail run. The weather gods had their fun this morning, very strong winds, lashings of rain and to finish hail over the last 5k. Muscle soreness is easing off, just a bit of teeth gritting downhill now. I did enjoy the run though and started to feel like I was getting my act together again. Total 22,1k in 1:43:51, av pace 4:42/k, 7:34/mi.

A.M. Heavy rain for today's muddy trail run. No point cutting the run short, when you're soaked through it doesn't matter then, so long as you stay warm. Total 16,5k in 1:24:12, av pace 5:06/k, 8:13/mi.

A.M. Lovely sunny weather this morning, a pleasure to be outside. Hilly trail run, short and easy, ticking along nicely.  Total 12.1k in 58:01, av pace 4:48/k, 7:43/mi.

Small race report for a small race. I had a number of reasons for racing this morning: I wanted to assess my condition after the holiday break, kick-start my training again and regain some enthusiasm, but most importantly just enjoy myself with a race in the local countryside.

A.M. Wind and rain for today's long run. Poor sleep and sore quads after yesterday's race made for a bread and butter pace. I was a bit dosy at the beginning and didn't notice a thorny branch across the trail, I turned my face at the last minute but it caught my earlobe. I didn't realise until I was back but it had bled copiously down my jaw and around my throat, looked nice and gory. The hills at the end went ok, no probs uphill but the last 1k drop into town was painfully sore. Total 35,2k in 2:53:21, av pace 4:55/k, 7:56/mi.

A.M. Back to wintry conditions in the run upto Easter. Light dusting of snow on the ground for a short hilly trail run. Nice and easy recovery pace, muscular soreness easing after 5k. Total 12,2k in 1:04:39, av pace 5:18/k, 8:32/mi.

P.M. Easy evening run with the missus. 8k in 44:44, 5:35/k, 9/mi.

A.M. The temperature is sinking faster than a greek ferry. Freezing point this morning with snow showers. Very wintery conditions over Easter are predicted, the bunny is going to have to hide the eggs in the snow. Warmup for 4k, then 12k in 50:50, Cooldown 5k. Total 21k in 1:33:40. av pace 4:28/k, 7:11/mi.

A.M. Brrr, out comes the fleece and thick gloves that I'd put at the back of the wardrobe. Hilly trail run, it didn't start well and straight away on the first hill I was finding it a bit of a slog. I plodded on and for no apparent reason half way through I suddenly felt good, I could feel my posture changing from slumped to upright. I enjoyed the 2nd half of the run and it felt more like the form I was in before the break. Total 25k in 1:59:03, av pace 4:46/k, 7:40/mi.  

A.M. Rain and sleet, not the most impelling weather to make you go out and run on the holiday. A snow plough passed me heading uphill but lower down it was just slushy underfoot on the trail. A couple of hills at recovery run pace, then back home for a late breakfast. Total 16,3k in 1:23:25, av pace 5:07/k, 8:14/mi.

P.M. Short afternoon trail run, cold but thankfully dry, nice and muddy. Total 8.1k in 39:42, av pace 4:54/k, 7:53/mi.

Easter hasn’t gone quite as planned. I thought it would be a good opportunity over the holiday long weekend to get some decent mileage in, instead I wound up sick. Thur and Fri I had been coughing a little while running, Fri I was up all night with a constant chesty cough and sore throat. My wife picked up a couple of medicines for me Sat morn and I have stayed in at home since then to shift it. This morning I ventured onto the treadmill for 4 x 5k with breaks in-between to drink water, have coughing fits, suck lozenges etc.

Worse today so no running at all,  heavy cold symptoms as well as the cough. Spent last night on the sofa so my wife could sleep. I now look forward to any sort of running outside, perhaps later in the week. Planned which races I would like to do in the next couple of months to cheer myself up.

A.M. Felt I should try and do something so ran a 10k treadmill run.                                       

1st 5k 24:51, 2nd 5k 21:30.

A.M. First time out since last Fri. Easy run with lots of coughing breaks and the cold air was raw on my throat but it was still good to be back outside again. 12,1k in 59:03, av pace 4:53/k, 7:51/mi.

P.M. 10k treadmill run. 1st 5k 22:52, 2nd 5k 21:12.

A.M. Easy paced trail run, starting to feel much better, only 2 enforced coughing stops. The temperature is starting to pick up and the snow is quickly disappearing. Nice to be out and about this morn, the animals in the woods obviously feel the same, lots of noise and sightings. Total 18k in 1:27:37, av pace 4:52/k, 7:50/mi.

P.M. Slow and easy evening run winding through the vineyards. Warm and windy allowing me to select some 3/4's to expose my shins to an unsuspecting world. I'm getting excited at the prospect of summertime, it makes doubling so much more inviting. Total 12,2k/7,6mi in 1:01:33, av pace 5:03/k, 8:07/mi.

A.M. Starting to feel much better now so I treated myself to a hill run this morning. The run starts in the valley and goes uphill to the top of one of our highest hills in the area. The top is reached after 10,8k and approx 300m ascent and was a triple F run last summer (a firm family favourite). I like to hit the top under the hour and today was pleased to see 56:26 on the watch. The snow was patchy and slushy and disappearing fast in the milder weather we are now experiencing. The rest of the run is across country then back downhill with a couple more small uphills at the end that are good strength sappers. A delight to run and it was a decent hard steady effort today. Total 23.3k in 1:55:36, av pace 4:58/k, 7:59/mi.

A.M. Beautiful sunny weather, rather than run in the woods me and my wife drove out a little to run in open farm land. A pleasant wavy route, I started slowly and gradually worked the pace down. I noticed when I tried to run any faster than 4:30/k it caused me to start coughing up some of the crap that is still in my lungs so that last 6k was stuck on the 4:30 pace. Total 16,3k in 1:17:02, av pace 4:44/k, 7:36/mi.

A.M. Long run time again on a dull and dark morning. I've felt out of sync throughout Mar with holiday and then some sickness so starting from today I want to get back to some steady consistent running. I ran by feel settling into a comfortably hard pace, today that was about 4:35-4:40/k. This was fine until km23 when I hit the hills on the way back. The pace dropped to about 4:55/k, I tired and couldn't get back into the same rhythm and so the next 10k turned into a bit of a slog. I was accompanied by light rain showers the last 8k which was actually quite refreshing. The last couple of k was downhill, which was a treat and fairly easy to hit 4 min pace. Not a great run, nevertheless another long run down. Total 35,5k in 2:48:21, av pace 4:45/k, 7:38/mi.

A.M. Nice and warm 6°C (43°F) temp, short and easy recovery run on woodland trails. Total 12,1k in 1:01:52, av pace 5:07/k, 8:14/mi.

P.M. At last light evenings, easy pace run, more or less a reversal of this mornings route. 6 x 100m strides to finish. Total 11,5k in 55:23, av pace 4:49/k, 7:45/mi.

A.M. Cool and pretty windy. Goal was 4 x 2k with 1/2k rec at 4:00/k. Warmup was 5k at an easy pace, then the 2k's as follows: 1. 8:00, 2. 8:08, 3. 8:12, 4. 8:07. Cooldown for a couple of k. Missed my target but it did blow some cobwebs away. Total 16,6k in 1:14:14, av pace 4:28/k, 7:12/mi.

P.M. Short distance hill run with 3 circuits around the top before jogging back down. Windy and cool. Total 10.2k in 50:44, av pace 4:59/k, 8/mi.

A.M. Cold, wet and windy for a med-long run on woodland trails with as many hills as I could cram in which I think ended up as six. Bärlauch (Bear's garlic) is coming through in the woods giving a nice wiffy aroma to accompany the run. In England it is simply called Wild Garlic, the German name is a little more inventive stemming from the days when bears where present in the woods and dug up the roots to eat. It is back in fashion in German cookery and Bärlauch recipes abound. Total 25,3k in 2:05:47, av pace 4:58/k, 8min/mi.

A.M. Cool and misty for this mornings trail run. Recovery pace and with some hill bounding. Total 12k in 58:57, av pace 4:55/k, 7:54/mi.

P.M. A little warmer this evening and dry, horrible wintry weather predicted for the weekend so I took the opportunity to get out again and enjoy the good conditions. Hilly trail run w/ 6 x 100m strides to finish. Total 13k in 1:04:51, av pace 4:59/k, 8:02/mi.

A.M. I was sat eating my porridge this morning, looking out of the window at the pouring rain thinking this is going to be a character building run. I drove the car out a little to run in a different area, surprise, surprise – the only car in the woodland carpark. I reluctantly got underway, 5k warmup on very muddy horsey trails, then 8k fartlek. This was enjoyable, shifting through all the gears on short and long stretches purely by whim. Followed up with a 2k steep hill climb which was a killer. By now I was really cold and wet through, I took a quicker way back for the last 5k along a country road passing a farmhouse with a handpainted sign outside „Holzofenbrot" (wood oven bread), I could smell the woodsmoke and imagined the family inside snug and warm around the fire. Got back to the car, grabbed my nice clean dry towel out of the boot which my frozen hands promptly dropped into the mud…growl. Total 20k in 1:31:38, av pace 4:35/k, 7:22/mi

A.M. After yesterday's muddy fun I wimped out of a trail run and ran an out and back along a asphalted cycle way in the valley. Typical April weather, rain, hail and then sun, all in the mixing pot. I kept to an easy comfortable pace that was very even all the way through, at the end I felt I could have easily ran more but felt it provident to stop. Total 21k in 1:40:39, av pace 4:48/k, 7:43/mi.

A.M. Winter strikes back with a last ditch attempt (hopefully) to thwart the onset of Spring…and it would have to be on long run day. Freezing cold, snow showers, and the worst of all a strong headwind to km17 that froze my jaw and cheeks and was just plain knackering. Pretty steady run, I ate a mini mars bar at km20, started to get stomach ache at km24 and had to make an undignified scramble into the bushes 4k later. I won’t point an accusing finger at an innocent little chocolate bar, the culprit might have been the water I drank which was very cold. Usual hard slog uphill at the end, better than last week but much room for improvement to get back to where I was in Jan/Feb. Total 36,3k in 2:48:56, av pace 4:39/k, 7:29/mi.

A.M. I had a hard knot in my left quad last week, this morning after yesterday’s long run the quad was sore. Run was a recovery jog on a cold and frosty morning, afterwards the muscle was painful when pressed and when lifting my knee, it seems like I’ve picked up a thigh strain. Total 14,2k in 1:14:39, av pace 5:15/k, 8:28/mi.

P.M. Binned the 2nd run which made me feel miserable so I persuaded my wife to go out for a short walk with me.

A.M. Quad still sore, instead of the planned speedwork ran an easy run instead. Drizzle, on hilly trails, especially no pounding downhill and a slow initial 5k to warmup. Total 18k in 1:28:28, av pace 4:55/k, 7:55/mi.

A.M. It rained cats & dogs this morning from start to finish and I was cold and drenched through. Easy paced run on a mix of asphalt and muddy trails, one big hill and some wee bumps. My left quad felt a lot better but still a little stiff and sore, I ran the downhills gently to continue to nurse it along and I shall continue with icing, heat, salbe etc. Total 21k in 1:38:11, av pace 4:40/k, 7:31/mi.

A.M. Felt fresher this morning so dropping the 2^nd run last night was a good call. Also I was encouraged by two things, I stretched my quad before running and there was no pain, and it was dry for the first time in ages. Trail run with 2 longer hill sprints, still going cautious on the steeper downhills. Finished with some strides, called it a day after the 6^th when my quad started to ache a little. Feel a lot happier though. Total 19,4k in 1:27:13, av pace 4:30/k, 7:14/mi.

A.M. Warm and dry, easy warmup for 5k, then fartlek for about 8k followed by cooldown. Legs felt a bit weary this morning. Total 16,6k in 1:14:18, av pace 4:29/k, 7:12/mi.

A.M. No stress, very comfy easy pace run this morning. Turned the watch round and ran pace and distance by feel,  exploring a few nooks and crannies off route along the way. Total 21k in 1:42:34, av pace 4:53/k, 7:52/mi.

A.M. Warm with a light wind, 12°C/53°F for a long run. Started well enough, faded in the middle and then funny enough after the long hill ascent I felt better and picked up again. Total 36k in 2:52:16, av pace 4:47/k, 7:42/mi.

In my running magazine I read a good article about the role of Natrium in endurance sport. I sweat a lot when I run but have never calculated how much until today.

The formula given is: Sweatrate (l/h) = [(Weight after the run – amount drunk in liters) – Weight before the run] / running time (min) x 60 min.

So for me I weighed 68,5 kg before the run. 66,1 kg after the run, (I was surprised, I checked 3 times, it is right) I took 4 small water bottles in my bumbag, each holds 125ml which makes 0.5l drunk in 172 mins.

My sweatrate today then was: [(66,1 – 0.5) – 68,5] / 172 x 60 = -1.01 l/h.

A liter per hour seems to me a considerable amount for the conditions today. Last May I ran a hill marathon and it was unexpectedly hot, in the 80’s (F). I walked at every water stop, drank and poured water over my head, but despite this at the end I was dizzy, felt nauseous and suffered from cramps, crawling in over the last few k and loosing 4 places. It’s an interesting problem to solve.

A.M. Cooler, half of yesterday's temp, light rain. Recovery run 12,2k in 1:01:50. av pace 5:04/k, 8:09/mi.

P.M. Short hill run to finish the day. Total 8,7k in 42:28, av pace 4:53/k, 7:51mi.

A.M. Cold with icy rain. 5k warmup, 4k (15:57), 1,5k easy, 4k (16:04), 4,5k cooldown. Total 19k in 1:22:42, av pace 4:21/k, 7/mi.

P.M. 8k recovery jog in 40:36.

A.M. Cold weather still, I felt tired this morning after poor sleep and it was an autopilot run, easy pace on muddy hilly trails. My right achilles felt tender initially and after 1k I stopped and stretched my calves which were pretty tight, it did the trick. Total 23,6k in 1:53:57, av pace 4:50/k, 7:46/mi.

A.M. Recovery run with 8 x 100m strides. 12,1k in 1:00:35.

P.M. Recovery run, 8k in 40:50.

A.M. Pouring of rain this morning and I futilely waited until midday hoping it would stop. In the end I went out on a short easy run up to the Annasee and back. No one else out and just a solitary honking coot on the lake, we looked briefly at each other and then parted ways. Total 10k in 48:25.

Time to start racing again to end lack of cheesecake complaints from my spouse. I am trying this year to run as many new races as I can instead of repeating favourites so we drove 30 mins out to Erligheim for a 10k Volkslauf.

Weather - it was cold and very misty that unfortunately didn’t lift until long after the race was over.

Profile, the course was 2 x 5k rounds, first k was in town with lots of twists and turns and cobblestones, gradual 25m incline to the 1,5k point, then gradual downhill, followed by a steep incline of 40m just before the 3k point, 4th k was wavy and then the last k was fast downhill.

I warmed up by following the course in the contra direction for a couple of k and back. This was a mistake, I should have followed the course through the town and remembered the turns.

1k splits:

1. 3:34, 2. 3:44, 3. 4:19, 4. 3:54, 5, 3:33

6. 3:48, 7. 3:50, 8. 4:23, 9. 3:57, 10. 3:32

The first round was hard and steady, I had focused myself on a young runner that usually finishes 30secs to a minute in front of me. I at least wanted to keep him in sight throughout the race. This worked until the beginning of the 2nd round in town, I lost him and also missed a left turn marker, my mistake as the course was well marked with arrows on posts. I ran straight on, realised something was wrong, stopped, looked back and was waved back by a following runner. This had cost me about 10-12 secs and 2 places. I was really annoyed and determined to get my placing back and put on a hard surge uphill to regain my place. The two following runners then overtook me on the downhill, I overtook them again on the steep uphill and then I held them off on the wavy 9th k but I was tiring and knew what was going to happen. Sure enough, the last k mad dash downhill, both overtook me and I couldn’t keep up with them. Consolation coffee and cake in the sports hall rounded up the morning. I thanked the young lad that had waved me back on course, he told me he had thought I was trying to take a short cut which horrified me as I believe in fair play and cannot stand cheats.

One last thing, the 2nd place woman overall races regularly in the area, she ran a fairly hard 10k course in 51:31 and she is 66 years old. Not bad ah!

A.M. I felt a bit weary for today's long run, I decided to run a 30k loop rather than the normal 35k, I bolted on 2k at the end but that was enough. My shoulders were aching from yesterday, I must have been rowing rather than running. Easy pace 32,2k in 2.38:08. av pace 4:55/k, 7:54/mi.

A.M. Rainy recovery run with 6 x 100m strides. Total 12,1k in 1:00:36, av pace 5:01/k, 8:04/mi.

P.M. Another rainy run, easy pace. Apple blossom compensates for the weather. Total 9k in 42:44, av pace 4:45/k, 7:38/mi.

A.M. Cool and misty. Prep work for a hill race on Sat. Slow warmup for 3,5k, then 4 x 1200m w/400 rec, I was gunning for 4:30 but missed it on every one. Ran 4:32, 4:32, 4:31, 4:34. Each time I lost it on the last 400 round. Finished with a 9,5k hard hill run. Total 19,4k in 1:26:42, av pace 4:28/k, 7:12/mi.

A.M. Rainy, muddy trail run but the woods are getting greener by the day, a delight to see. Felt a bit weary, pushed hard on two longer hill climbs but other than that relaxed easy running. Finished with 6 x 100m strides. Total 17,4k in 1:22:37, av pace 4:45/k, 7:38/mi.

A.M. 2 castles slow pace mud splattered legs run. Total 16,4k in 1:24:04, av pace 5:08/k, 8:15/mi.

Hill race over 10k with approx 250m (820ft) of ascent.

A.M. After yesterday's race I ran with Johanne today for a short recovery jog over 8k in 46:35.

A.M. Warm spring weather (20°C/68°F) for my long run. Steady, easy run pace, drank 125ml water at 10k, then every 5k. Felt pretty good for the first 30k, last 5k a little more torturous. Weight before: 68.3kg, after: 65,6kg. Total 35.2k in 2:47:18, av pace 4:45/k, 7:38/mi.

A.M. Very tired after being awake for hours in the middle of the night. Light rainfall for a short autopilot recovery jog. Total 12,1k in 1:02:12, av pace 5:08/k, 8:16/mi.

A.M. Warm and dry this morning and I felt good after sleeping a full 8 hours. I ran down and up the cycle path in the valley to keep the terrain flat.

Warmup for 3k, then 15k tempo run at 1/2m pace in 59:42, av pace 3:59/k, 6:24/mi. Cooldown 3,1k to make up the 1/2m distance.  1k tempo splits:

 4:00,   4:01,   3:58,   3:59,   3:57,

 4:01,   4:04,   3:55,   3:56,   3:59,

 3:59,   4:01,   4:01,   3:57,    3:54.

Total 21,1k in 1:28:18, av pace 4:11/k, 6:44/mi.

This felt a good and enjoyable workout.

A.M. May day holiday and also Father's Day as well here. A little bit cooler and cloudy but the shorts are staying on. Hilly run with concentration on good downhill technique. Total 22k in 1:40:32, av pace 4:34/k, 7:21/mi.

As I was leaving town at the beginning of the run and entering it at the end I was dodging the Father's day walkers. It is tradition here the men go out in large groups for 'walking' in the countryside, pulling trolleys heavily laden with bottles of beer that are consumed along the way. They were cheering me past at 9am, waving beer bottles in the air. I think I would be unconscious by lunchtime if I tried this. For the less energetic, tractors pull flatbed trailers with benches on the back into the countryside for the beer swigging fathers.

We're off to Frankfurt now for a few days, so enjoy your May Day and good luck to any racing on the weekend.

A.M. Jogging along the Main in Frankfurt with Johanne. Out on one side of the river and back on the otherside. Hats off to all those who regularly run in the cities, you need good will power to motivate yourself. Total 11k in 1:04:48, av pace 5:53/k, 9:29/mi.

P.M. Dump the suitcases down, get changed into running gear and out for a short run, back in the countryside again. Most wonderful. Total 12.1k with 6 x 100m strides in 56:40. av pace 4:41/k, 7:32/mi.  

A.M. The warm weather is here to stay as is donning the shorts. Hard-easy paced long run with a middle 10k at M.P. Lost it a little on the hills in the woods and so did the garmin but we both recovered for a decent last 5k. Total 35,3k in 2:40:59. av pace 4:34/k, 7:20/mi.

A.M. Recovery run on trails. I felt tired and footsore. Total 13.7k in 1:10:45, av pace 5:10/k, 8:19/mi.

P.M. 2nd recovery run. I usually feel better by the evening but today I still felt weary and the pace was slower than what I thought. Kept it short. Total 8,3k in 42:41, av pace 5:09/k, 8:17/mi.

A.M. Tempo run down and back up the valley. Warmup for 3k, then the aim was the same as last week, 15k in 1 hour. 1k Splits:

4:00,  3:59,  3:58,  4:01,  4:00,  4:01,  4:03,  4:01,  4:01,  4:05,  4:05,  4:11,  4:01,  4:03,  4:05.

A poor performance with the 15k in 1:00:34, last week I comfortably ran under 1 hr, this week it felt much harder for less. My legs felt tired after 5k, when I hit the 4:11 I was going to bin the workout but rallied a little for the last 3k. Cooldown was 4,1k. Total 22,1k in 1:33:44, av pace 4:14/k, 6:50/mi.

A.M. Easy paced hilly trail run, I was a bit dubious starting off half expecting that I was going to feel as bad as yesterday. Instead I felt good and relaxed and to my relief really enjoyed the workout, progressively getting faster. The warm temps are continuing well into next week and it is a pleasure to run in the woods. Lots of plump tasty looking rabbits about, pity this is a vegetarian household. Total 17,5k in 1:21:21, av pace 4:39/k, 7:29/mi.

P.M. Short evening run in the woods for 8,1k in 37:21. av pace 4:37/k, 7:25/mi.

At the edge of these particular woods is a 'Kneipp Anlage' which are popular here, especially in Spa resorts. This a small paddling basin, the water comes up through a borehole from deep underground and is extremely cold. The water is calf deep and is great after a run. I paddled round the basin once last night, got out and then went back in for another round. I lasted half way before I leapt out much to the amusement of the 3 ladies watching, it was so painfully cold. There is also a smaller waist height basin, in this one you dip your elbows into the water. This I could do and still maintain my dignity.

A.M. Easy paced medium long run, a mix of trails in the woods and asphalt cycle paths, nice and steady but thirsty work. Total 25,7k in 2:00:58, av pace 4:42/k, 7:34/mi.

A.M. Trail run at recovery pace with 6 x 100m and 4 x 200m strides, 4th day of backache   :-(   Total 16,2k in a leisurely 1:20:49, av pace 4:59/k, 8:02/mi.

A.M. Beautiful sunny day, me and Johanne drove out to the River Neckar and then jogged together along the river admiring the view and appreciating the flat course. Ended up in a beer garden for lunch, got to replace those burnt calories somehow. Total 10.6k in 1:02:07, av pace 5:52/k, 9:26/mi.

Public holiday across Germany today for Pfingstmontag/Whit Monday.

A.M. A hard going, weary, churned out long run, I dithered at the point where I turn off to do the extra 5k of hills. Can't say I enjoyed it much today but at least it is out the way for another week. Total 35,2k in 2:52:28, av pace 4:54/k, 7:53/mi.

A.M. Recovery trail run, 12.1k in 1:02:14, av pace 5:09/k, 8:17/mi.

P.M. Pretty much the same again, muggy with no wind in the woods. 10k in 50:27, 5:03/k, 8:07/mi.

My backache is starting to ease a bit and I can start with the Pilates exercises again.

A.M. 3k warmup, then 16k at M.P. in 1:07:44, av pace 4:14/k, 6:49/mi. 3,1k cooldown. Total 22,1k in 1:35:58, av pace 4:21/k, 6:59/mi. Felt pooped today.

A.M. Trail run, easy pace with 10 x 100m and 5 x 200m strides thrown-in whenever I felt I was settling down on the pace for too long. Total 17,4k in 1:21:13, av pace 4:42/k, 7:34/mi.

A.M. Nice and slow paced trail run.Good conditions to run, slightly overcast with a soft breeze.  Total 12,1k in 1:04:10, av pace 5:18/k, 8:32/mi.

Good luck all you 'Marathonis' today.

A lonely race.

A.M. Slow paced hilly 2 castles trail run. Cooler and with light rain which was appreciated. One section of the trail was narrow and overgrown, afterwards I stopped to brush my legs down hoping to dislodge any ticks that may have jumped onboard. They potentially carry two nasties, one is the FSME virus which I have been vaccinated against, the other is Borreliose which is difficult to treat. Prevention is better than cure and now it is warmer I check myself after everyrun, even so each year I get 2-3 ticks that I've missed and I need to remove with pincers, usually in the middle of the night when I sense them. Total 17k in 1:26:35, av pace 5:06/k, 8:12/mi.

A.M. Easy and steady pace run, mix of asphalt and trail. I think that deer are smarter than rabbits, when you startle deer they bound straight off the track into the undergrowth. Rabbits on the otherhand run away down the track in the line of fire, or sometimes even towards you before realising perhaps this isn't such a good idea, time to get in the undergrowth. Total 20k in 1:33:38, av pace 4:41/k, 7:32/mi.

A.M. Quick short workout along the valley cycle path. 5k warmup 23:32, 5k tempo 19:43, 6k cooldown 26:59. Av pace 4:24/k, 7:04/mi.

A.M. Public holiday again today for Fronleichnam/Corpus Christi, depending in which Bundesland you live in. A short lively hill run in the woods was on the cards this morning, a cool and overcast morning with a light breeze, great conditions to run. I enjoyed myself and included 6 x 100 strides and 1 x 400m. Total 15,1k in 1:08:45, av pace 4:33/k, 7:20/mi.

A.M. Slow and relaxed hill run in the woods, finished with 3 x 400m, 1:24, 1:21, 1:21. Total 14,5k in 1:10:42, av pace 4:53/k, 7:51/mi.

A.M. Warm and sunny run through open fields and one hill climb with Johanne. A fairly hard run for her and a slow run for me, us both mutually benefiting from the other. Total 10,6k in 1:00:47, av pace 5:46/k, 9:16/mi.

Half marathon in Leinfelden just south of Stuttgart with the first 1k in town, and the rest along a cycle path in a wooded valley. The course runs downhill for 10,2k to the turning point with a descent of 120m/394ft, then the same way back uphill but into a stadium round to the finish line. It was a 10am start, warm (24°C/75°F) with a light breeze.

My aim was to try and PR with a time of about 1:24, I planned to keep it comfortably hard downhill at about 3:55/k for the first 10k, then try and keep as close to 4/k back uphill.

1st 5k – 19:23, feeling good and comfortable, ignored all the runners blasting past me.

2nd 5k – 19:58, slower than I wanted, for downhill it was feeling hard.

3rd 5k – 20:48, uphill now, too much time lost already, I wanted to be sub 1hr at the 15k point. Now it was 1hr 9secs but I still thought I could still do it. Already starting to overtake plenty of runners that had gone out too fast, also encouraging to see hundreds of runners still going the other way to the turnaround.

4th 5k – 21:40, awful – really struggling now. I was part of a small group that had formed but it felt too slow and I took off in front of them with 2 following. I concentrated on reeling in each runner in front of me with success but I was slowing too much for my personal goal. My pacing was not steady, I would get it together and pickup for a while but then gradually slow down again. 18k down I felt really weary, each km marker now seemed to take forever to appear. 2k to go and I felt like I was on jelly legs, my breathing was loud and noisy and moaning. I just wanted it to end but back in town now, people clapping and shouting support, it helps.

Last 1,1k – 4:40, still poxy uphill I’m overtook twice here, yak, at last I drop into the stadium. One last big effort to try and catch the guy in front, I don’t, I finish 2 secs behind but it removed the danger of being overtook by the guy behind me.

Conclusion – the goal was realistic, strategy fine, the motivation was there and I fought as hard as I could on the day. I feel more trashed after this race than any other so far this year. This was my 2nd fastest ½ M time. Another day the 1:24 will fall, what I will consider now is to gap my races more to see if this makes a difference.

A.M. A low pressure front over Spain means the weather here this week is straight from the Sahara, complete with sand particles. It was very warm this morning, I just about managed a very short recovery jog, I'm weary and still hurting from yesterday's race. Total 5,1k in 27:58, av pace 5:29/k, 8:50/mi. Summer temps for the rest of the week. (in the 90s)

P.M. Evening jog with Johanne, same round as this morning, 5,1k in 28:47, av pace 5:39/k, 9:05/mi.

A.M. Still feeling pooped, so it was a nice slow run in the woods. My thoughts were still on my race, I'm in that self-analysis stage we all go through when things haven't gone to plan. Time to accept it, and forget it . What I have done is ditch the race leaflets within the next two week period. I have them all pinned up on my running board, they are like a tempting box of chocs to me. So many different races to choose from and sample. Total 12,1k in 1:00:53, av pace 5:02/k, 8:06/mi.

P.M. A slow run in the woods. Ran at 7pm when it was a little cooler but it was still 29C/84F. No probs for you Utah desert rats but for an Englaender it's a trifle warm. You can always spot English folk abroad in winter as we're the only ones wearing shorts. Total 10k in 51:13, av pace 5:08/k, 8:15/mi.

A.M. Easy pace hilly trail run, I felt tired after less than 6 hrs sleep so no great effort. Warm and sticky weather. Total 17,4k in 1:23:45, av pace 4:49/k, 7:45/mi.

Evening. A short trail jog. 6k in 31:08, av pace 5:11/k, 8:21/mi.

A.M. Easy pace run, the first 8k in the valley, then uphill for a couple of k to return back to town through the woods. Warm and humid, I sweated buckets and brought back an interesting fly collection plastered to me. Two beasties bit my legs in the woods which meant I could practise some Bavarian leg slapping dancing.  Total 21k in 1:37:13, av pace 4:38/k, 7:27/mi.

P.M. Short evening jog in the woods, Total 7,5k in 38:30. av pace 5:08/k. 8:16/mi.

A.M. Felt tired to start this morning. Med-long run in the woods linking a couple of routes together. One nice long downhill stretch where I kept a pace of 3:30/k going, then at about the 17k point I suddenly ran out of steam. Then it was a hard slog, I felt every remaining hill. I finished the circuit in 23k, then added a couple of k on back through the vineyards to make up my goal of 25k under 2 hrs. So, 25k in 1:57:36, av pace 4:42/k, 7:34/mi.

A.M. Slow-easy trail run just talking to the trees. Total 12,1k in 59:28, av pace 4:55/k.

P.M. A slow short evening jog. Total 5,5k in 28:21.

A.M. 10k easy pace down the valley, then 10k back just short of marathon pace. Runnning purposely later both days this weekend to try to get my body to acclimatise to the heat. It was 30°C/86°F when I got back home. Total 20k in 1:29:57, av pace 4:30/k, 7:14/mi.

A.M. Really struggled to get out of bed this morning. Binned a longer run, legs had no snap at all and ran a slow-easy hill run in the woods. Sticky warm weather again. Total 17,7k in 1:29:51, av pace 5:05/k, 8:11/mi.

A.M. Thunderstorms last night with heavy rain/hail that has caused much damage in BW. Notably cooler this morning and an overcast sky made for more comfortable running conditions, but plenty of mud in places. Very steady pace with each 10k split in 45:xx. Total 30,1k in 2:15:37, av pace 4:30/k, 7:15/mi.

A.M. Slow pace hill run. Total 13.1k in 1:07:59, av pace 5:11/k, 8:21/mi.

P.M. Chalk me up for a goose egg. Thunder storms with heavy rain meant I binned the planned run.

A.M. Still raining this morning, nevermind, out and up the first hill. Legs felt tired and I was a minute over my normal time at the top. Kept it slow and easy, then 10k into the run I starting to feel comfortable and the pace naturally picked up. What started as drudge ended up enjoyable and I finished wet, muddy but happy. Total 25,5k in 2:04:12, av pace 4:52/k, 7:50/mi.

A.M. Dry and sunny today and man did I have great fun on the trail today. 5k warmup, then 10k fartlek with everything chucked into the melting pot, short sprints, hill sprints, downhill strides, tempo pace, marathon pace, jogs... Best run of the week. 2,4k cooldown to finish. Total 17,4k in 1:18:32, av pace 4:31/k, 7:16/mi.

P.M. Recovery jog, legs sore but better now than tomorrow morning. Total 7,5k in 38:42, av pace 5:10/k, 8:18/mi.

A.M. Steady and easy pace, mix of asphalt and trail. Total 17,5k in 1:22:21, av pace 4:42/k, 7:34/mi.

The Euro 2008 kicks off tonight with the opening match between Switzerland and the Czech Republic. For weeks it has been hyped up by the media. It is difficult to find a product in the shops that has not got a football somewhere on it, and everyone seems to be the 'official' supplier to the German team. We've been bombarded with reports on the players training, health, eating habits, stool consistency, well you know what I mean. A vast number of cars are flying the German or Turkish flags. I enjoy football but I will just be glad when the competition finally starts, and no I'm not that sour that England didn't qualify, I think long term for England it was the best thing that could have happened.

A quick contrast back now to the London marathon in April. Irina Mikitenko won the marathon in a personal PR time of 2:24:14, and she broke a 9 year German record set by Katrin Doerre-Heinig. I watched the main news on ARD that night and I could not believe it - it was not mentioned at all, nor on the other channels. For a supposedly mass sport in Germany that is the value the media places on the top athletes. Whinge over.

A.M. Warm and sunny again, left the run until late morning to force myself to run in warmer conditions. It was only 27C/81F according to our thermometer, but in full sun it felt warmer. 5k warmup, then 15k at marathon pace, 5k cooldown. I was wilting towards the end and nipped into the gents in a tennis club, gulped down some water and splooshed some on my head. I can forget any notion of running the Marathon des Sables. Total 25k in 1:48:09, av pace 4:20/k, 6:58/mi.

A.M. Nice and slow pace trail run, feet and tendons sore after yesterday's asphalt run. Beautiful early morning, sunny but a comfortable 14C/57F, the woods were brimming with birdsong. Total 16,4k in 1:27:29, av pace 5:20/k, 8:35/mi.

A.M. Easy pace 10k in the woods in 48:38. Cracking sunny morning with a great view, ribbons of early morning mist snaking below in the valley.

Evening - slow jog, again in the woods, very warm and humid. 7,4k in 39:36.

A.M. Along a bike path in the valley, 5k easy, 5k M.P, 5,3 easy. Total 15,3 in 1:10:11, av pace 4:35/k, 7:23/mi.

A.M. Easy paced trail run, no worries. Total 12,1k in 58:12, av pace 4:49/k, 7:44/mi.

A.M. Easy pace trail run, finish with 8 x 100m strides. Total 6.20 in 48:32, av pace 4:51/k, 7:49/mi.

Last entry for a while, we have a 2 week holiday and from tomorrow we have rented a holiday house in the Schwaebische Alb for a week. It is a beautiful area that we've been meaning to visit for a long time. Wooded limestone crags overlooking the young river Donau. We plan to do all day hiking tours, cycling and even some running. Catch up with you guys later. Good racing, happy training!

P.M. Slow jog with Johanne along the Donautal bike trail. 5k in 28:46.

Workout holiday marathon.

Donautal marathon. Time 3:07:42. 1st half 1:32:54, 2nd half 1:34:48.

Posn overall 14th, M40 6th.

Beautiful point to point course along the young Donau river on a cycle trail. Very wavy, constant up and down, but inspiring scenery. This is the best I've felt so far running a marathon, I really enjoyed myself. I experimented taking 2 gels for the first time in a race at km 29 and 39 and also tried a gel chip which lasted from km 21-25 slowly dissolving. Being made in Germany it was wheatbeer flavoured. Started slowly and overtook throughout including a few places at the end which was sweet. Ran most of the way on my own which has made me decided to run a big city marathon in the autumn instead of another small countryside marathon.

A.M. Very slow jog with Johanne along the Donau, 12k in 1:16:52.

P.M. 2:15 hrs hill walking. ~ 6k.

A.M. Slow and steady run by the Donau. 20k in 1:44:43.

P.M. Hill walking ~14k.

A.M. Long hillwalking day in the Schwaebischer Alb. ~20k 

A.M. Slow paced run, 19,1k in 1:43:00

P.M. Hill walking

P.M. Drive home, then easy paced trail run 17,4k in 1:24:51, av pace 4:53/k, 7:51/mi. Very hot day.

A.M. Very hot day again, the plan was to run 32k, I drank all my water and the refills, I was getting slower and suffering so I cut the run short. 28,5k in 2:28:52. av pace 5:13/k, 8:24/mi.

A.M. 2nd holiday week so the plan is to get the run out of the way early then day trips out for us. 18,6k trail run, av pace 4:44/k, 7:36/mi.

Chinese/Japanese buffet lunch deal, great chow but 3 platefuls was all I could manage.

A.M. Slow-easy pace trail run, got caught out with the weather, heavy rain storm on the return leg. Total 20,1 in 1:41:46, av pace 5:04/k, 8:09/mi.

P.M. 1:05 cycling down the valley.

A.M. 15k hill run, hot again. av pace 5:01/k, 8:05/mi.

P.M. late evening 10k, nice and slow in 53:32.

Indian veggie Thalis for lunch - delicious.

A.M. quick short 1 hr hill sesson, Total 13k in 1:00:10. av pace 4:38/k, 7:27/mi.

A.M. 2 hr run in the countryside and partly round a very inviting looking lake. Why didn't I bring my bathers. Total 25,1k in 2:01:20. av pace 4:50/k, 7:47/mi.

A.M. Aha - finished catching up. Couldn't sleep so out the door extra early for a slow pace hilly trail run. (Smoke me a kipper, I'll be back breakfast) Total 25,3k in 2:10:44. av pace 5:10/k, 8:19/mi.

A.M. Very warm and sunny. Brisk short run along the valley cycle path. 16,5k in 1:13:39. av pace 4:28/k, 7:11/mi.  

P.M. Cycling with Johanne to a Strassenfest and back, ca. 1:45 hr.

A.M. Very warm & humid, felt good initially but my legs felt trashed on the hills at the end. Easy pace, total 35.3k in 2:51:09, av pace 4:51/k, 7:48/mi. I've registered for Frankfurt marathon end of Oct. Plenty of easy long running planned for the hot summer months of Jul/Aug. I'm still dithering about entering another small local 'Landschaft' marathon on the 7th Sep.  

A.M. Recovery run with 6 x 100m strides. Both heels sore and swollen from yesterday. Total 16.6k in 1:27:12, av pace 5:15/k, 8:27/mi.

Late evening jog in the woods but still over 30C/86F. Total 9.3k in 48:54. same pace as this morning.

A.M. Up and down hill run, the trail back was fun, downed trees and branch hopping.  I took 4 mini-bottles of water in my bum bag giving me 0.5 litre but I was still thirsty and fantasising about fruit juice mixed with sparkling water. Total 23k in 1:54:59, av pace 5-/k, 8:03/mi.

A.M. A game of fives. I had felt really weary yesterday, hills can be pretty sneaky - you think it was an easy workout but they come and jump on your back afterwards. It was also the hottest recorded day so far this year across the whole of Germany. I whimped out of an evening jog with Johanne and asked her to go for a walk with me instead (I blush even to write that). This morning I was still feeling some fatigue. Workout was 5 x 5k alternate easy/hard. Splits for each 5k were: 24:15, 19:58, 25:01, 20:04, 24:38. I was disappointed with the 4th split, I really wanted to be under the 20 min mark. I clawed back some time on the last k but not enough. Total 25k in 1:53:56, av pace 4:33/k, 7:20/mi.

Hooray for the froggies. They are sending over some Unwetter across the border this evening - rain, hail and more importantly a drop in the temp by 5-7 degrees. Jolly decent of them!

A.M. Recovery day with 2 short split runs. Deliciously cool this morning. 12.1k in 1:02:48, nice and slow in the woods. Av pace 5:11/k, 8:21/mi.

P.M. Late evening run, drove out to run in open farmland. 10.3k in 49:59. Feeling more frisky so easy pace, av 4:51/k, 7:49/mi.

A.M. Hilly trail run, I felt good after sleeping in until 8am. Slow start then progressively faster with 8 x 100m strides and hill bounding. Total 17.4k in 1:20:12, av pace 4:37/k, 7:25/mi.

A.M. Steady easy pace run in the Bottwartal, total 20,5k in 1:40:57. av pace 4:55/k, 7:56/mi.

A.M. Long run, steady and at easy pace. 8 x round a lakeside plus a wee bit at the end to round it off. Total 35k in 2:48:46. av pace 4:49/k, 7:46/mi.

A.M. Recovery run w/6 x 100m strides to finish. Very slow the first 10k, then suddenly the discomfort vanished and the rest of the run was at easy pace. Total 19k in 1:41:45, av pace 5:21/k, 8:37/mi.

Even: Short easy run in the cool rain which was enjoyable. Total 8,8k in 44:03, av pace 5:00/k, 8:03/mi.  

A.M. Hill run - brisk and aggressive. Total 16,3k in 1:15:22, av pace 4:37/k, 7:26/mi.

Evening - Slow pace evening jog in the woods, tired. Total 9,2k in 48:19, av pace 5:15/k, 8:27/mi.

A.M. Easy pace hilly trail run, I felt pretty tired to start but after 8k I checked the pace and I was surprised as it was decent, finished with 8 x 100m and 5 x 200m. Total 20,7k in 1:37:44, av pace 4:43/k, 7:36/mi.   

A.M. Still tired, not through running but 3 consecutive nights of poor sleep. Kept the trail run short and easy and a focus on technique. 'Hot bricks' running - short stride, light & rapid turnover. Total 12,1k in 59:29, av pace 4:55/k, 7:55/mi.

Evening - crashed out for an hour, then went out for a short  run, bit groggy at first. 10k in 50:19, av pace 5:02/k, 8:06/mi.

A.M. Easy pace hill run with 6 x 100m downhill strides, av pace 4:47/k, 7:41/mi.