Over the hill

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.