Over the hill

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.