Thursday 29 October 2015

Wednesday 28 October 2015

Work treadmill

10ks on the treadmill at 4minks and had to work a little harder than last week. Fatigued from last few days and the heavy workload. Still great to have some time for me at lunch. Will take it whenever I can.

In the evening I jogged it home from the station to make it 13ks for the day. Aiming to hit 100k this week and will be the first time since March. In fact have only managed a couple all year.

I am convinced that if I can run 100k for 10 consecutive weeks ahead of London I will get close to 240. I also need to run solidly up until Christmas. 

The strava stats are showing circa 2,600ks YTD and will aim to hit 3,500 for 2015. Then it will be a case of running 17.30 for Park Run, low 35 for 10k and 117 for the half. If I don't hit those targets by late Feb the 240 goal is off the table. Only running 117 is already a stretch to get there for 240 but the longer distances are my strength.

* Been maintaining the ginger shots. Am addicted.

Tuesday home

Working late but mustered the energy from somewhere to run home in the dark. FFS it's dark now at 4.30pm.

It was gone 8 by the time I left the office and was feeling miserable but kept telling myself London London London. 17ks in 4.40s.

Monday commute

Woke early with the extra hour sleep with the clocks going back and decided on the run in. I've not done it for yonks but thought what better way to start the week.

The rucksack today was rediculously heavy and slogged it out in 1hr 20 (17ks). My legs were smashed by the end and only really came round at lunchtime. Good to get one of those under the belt as it makes you super strong.

The golden colours of the autumn trees are unreal at the moment.

Boys day out Sunday

Jacq was selling her thermomixes and the boys remarkably had no footie so decided on a trip up town involving my work, the Tipperary pub (origin of the song 'it's a long way. ..'), Covent Garden street performers and then the James Bond museum. Nice day. The quote of the day came from Lucas when I showed them our top floor board room he quipped 'so Dad is this why they call it the 'bored' room'.
Got back for quick blast, my hilly tempo in 36.xx averaging 3.47s. I had started sedately at 4 minks and they felt easy. My running is definitely coming back and has been a slow process since December last year. It ain't easy coming back. I have new found optimism about tackling that 240 goal for next year.
Fair play to the Aussies who turned over Argentina.





 

Monday 26 October 2015

Shut down Saturday

Woke early to get Jack to his meeting place for 7am (Reading away at the Majelski center) but was feeling smashed so J jumped in and took him. I then went back to bed until 10. Totally smashed and basically did not move from the sofa all day.

I get these days every so often and refer to it as 'shut downs'. Unfortunately for me they rarely come during the week but almost always at weekends. They tend to come and go but on average I would say anything from 1 day every month or every two.

Ended up watching rugby semis, football focus, you name it. Even watched the Sky panel with Merson , Nicholas and co.  Bliss.  By the evening I had used all my goodwill credit from J  and helped out with dinner. Evening spent at Jenny's and G's (mad Palace fan) for dinner.

Friday 23 October 2015

When I saw his face

Usual busy Friday but jammed in a another 40 min blast, adds 2 fold to the afternoon productivity.

Hit 15kmph and ran at that for 40 mins (10k). Felt quite easy. I remember trying to run this in Jan of this year when I had only just begun running again in the lead up to the marathon and it actually felt quite tough with my HR hitting 160. This time I am guessing my HR did not go above 153.

Ahead of London I predicted I would run 251 and ran exactly 251. Am hoping today tells me I am in 248 shape, well that is at least what I am trying to convince myself!

Now racing home to help Jacqui with the 4 boys out and about at various places on a Friday night. Weekend looking jam packed as well but really want to hit some ks. Left ankle a touch sore.

 Love this guy:

Thursday 22 October 2015

Mustard

Got down to the gym at lunch for a 40min blast. Opted for 4minks on the treadmil. At 7km decided to up the ante to 3.30s. The plan was for 3ks more but at 2 my right hammy got a little tight and so pulled pin. Good to get away from the desk and good snappy session. 9k in 35mins.

This guy is mustard, definitely special:

Wednesday 21 October 2015

Carling, Stransky, NFJ and Hugo

No running today but attended a great session hosted by Hugo MacNeill (colleague and ex Ireland Union player as well as Lions) with Joel Stransky (kicked winning WC drop goal in 95), Nick Farr Jones (winning captain at the 91 WC) and Will Carling (3 time grand slam captain).

Very insightful and they did not hold back. Lots of subjects covered:

1. Why England were so poor? You cannot win WC with bulldozers (Andy Farrell's fault), no leaders on pitch and Burgess pick bizarre. Lancaster treating them as school children.

2. Why the southern hemisphere better? Not a lot of difference but mental side is the main reason probably given SH players are used to playing highly competitive Super15s and the rugby championship (Argentina improvement being a case in point). All agreed that is crazy that England's best player Armitage was not allowed to play given his French club. The Australians let Giteau back and look at the impact he has had.

3. What will fix English rugby? Player talent there in Joseph, Watson, Ford, Armitage et al. Needs a very experienced coach who has seen it done it.

4. What went through Stransky's mind when kicking his drop goal?  Nothing other than just that.

5. Was the final penalty a good call in the Scots Australia game? Carling 'yes' as otherwise Scotland would be in the semis, nothing worse. 

6. Is this the best world cup ever? Unanimous yes.

7. The main faults of WC?  Firstly that World Rugby threw one of their own under a bus (SA ref) and the pooling system which created the group of death and beacuse of that the host got knocked out early on.

8. Who will win? NZ if they play to their potential. Aussie have a sneaky chance if Pocock and Hooper fit. McCall does not like to play against both.

9. Question to Carling: how did you cope with becoming captain at 22? Became a great listener in order to understand all individuals and then did everything to help them assuming they were one of 15 best players in England.

There was plenty more.

* I bottled my Mandela q to Stransky. You only live once.

Tuesday 20 October 2015

Double header

Yesterday was very tired. Today got out at lunch for 11ks mostly at 4minkms and then ran home with Roger in 4.18s (17k). Best part of 30k for the day. I had wanted to run my usual route down the Mall but apparently they had more important visitors.

Fantastic football match between Arsenal and Bayern, which Arsenal won 2 0. That Costa is some player.

Sunday 18 October 2015

Sunday (70k for week)

Dehydrated this morning so ran in the arvo post boys' football matches. Ran my home circuit and to be honest just wanted to stretch legs but felt good so kept all ks < 4mins for 9.5ks in 36.XX (3.53s).

Nice morning in Peckham Rye Park (delboy land) with whole family (minus Lukie who was at a b day party) and Dad as well as Stevie.

Gary's 40th & Palace West Ham

With Jack at Millwall training in the morning but brought the running shoes with. Ended up with a 10k progressive (4.10s down to 3.30). I thought I'd be more tired than I was. I am definitely getting fitter and c.4kgs lighter than when I ran the marathon in April. 

Then Palace West Ham in the arvo with Jack. Game spoilt by Mark Clattenberg again! when he sent Gayle off in the first half. To make matters worse the Hammers trashed the Selhurst bar.

Gary's 40th in the evening. Good to catch up with everyone. Most people in the room I've known for 30+ years.

Saturday 17 October 2015

Commute, tempo and heavy rucksack all rolled in (Friday)

Yesterday I ran home with a heavy rucksack and today it was even heavier. Have always found it easy running with a rucksack and love the feeling. It brings back fond memories of high hut walking in the Alps.

Started off with colleague James B and took it easy until Sydenham Hill (the highest point of London). I then made a conscious effort to bring legs, mind and body in sync. I find that more often than not the mind is either pulling the legs or the legs are pulling the body, rarely are they working together.

The result brought about an immediate fluency. When I found the legs pushing too hard I pulled back waiting for the lungs to recover and then went again. From that moment on I ran 2 x 3.45min/k and then 5 more close to or sub 4min for 17k all up. It really worked. I figured that I would not have any time over the weekend so just went for it.

Got home feeling elated. Then watched Child44 with Jacquers, awesome movie.

Cannot wait for Palace v West Ham in the morning.

Thursday 15 October 2015

2nd gear

Usual antics today but was brave and left at a sensible hour to put boys to bed as well as run home. Did not feel great but then in the last 5ks I perked up. 17kms all up in 4.32s. My mundane meanderings continue, perennially in 2nd gear. The track and Blackheath Harriers is calling.

Wednesday 14 October 2015

No running again and no time

This morning did not work in the end. Toyed with a lunch run but had stuff on, then decided on the run home only to be blindsided at 630pm. Then a massive hurry to get home to relieve J who's out tonight so no run. Usual stuff.

Tuesday 13 October 2015

No running

Had planned to run home but way too tired. Plan is to run into the office in the morning instead.

Body holding up ok considering no inner soles. Please may it continue so.

Monday 12 October 2015

Commute

Commute home in 4.36s. 17km pondering lots.

Cannot get over this non heel striking malarkey. Running is suddenly easy.

Sunday 11 October 2015

Millwall vs QPR

Jack and I were up early to get over to QPR's training ground.  Nice sunny morning.  We got there at 9.30 and whilst they did their 1 hr warm up I jogged around for 60mins not knowing where I was going.  Millwall won both their games and Jack did ok.  A long day as were only home by 3pm









Saturday 10 October 2015

Bromley vs Barrow (Dad's home town)

Well Bromley hammered them 5 zip and if they get their stadium together are heading towards the football league, yikes!

Nice afternoon spent behind the Barrow dugout with my Dad giving his home town coaches verbal. Mia and the 4 boys were also in attendance. There were about 4,000 people there and lots from the schools and the boys respective teams.

Before that I squeezed in a 9.5k tempo and ran as well as I have done in 3 years averaging 3.49 on my fairly hilly home circuit. For the first time in ages I am not heel striking. It's a revelation.

Millwall

Writing this watching Jack train with the Millwall academy. Mixed emotions as pleased for J but bloody hell Millwall, the team I least liked as a kid. I went to school in New Cross, one of the roughest parts of London and 70% of the kids were Millwall supporters from the Bermondsey estates. No need to explain any further. Listening now to the other dad's chatting is like being in a time warp. Jacqui would describe it as charming.

Tomorrow J playing away against QPR. He now will have played West Ham, against and for Millwall, Palace and Wimbledon. Tomorrow is going to be a massive time sink. Time will tell if this is really what Jack wants. There is so much else he could be doing.

This morning was hectic with Tommy walking to Golf, J going with Ryder to his football and Jeff taking Lucas to his footie game. Will try and get to watch Bromley play later in the conference. They are playing Barrow, my Dad's home town and who he played for as a child. They both were promoted last year and from opposite ends of the country.

I have given up on Park Run, family comes first and would rather we focus on them.

Friday

Managed a run home in 4.34s (17km). Only the second run this week with heavy work load. Tried to run without heel striking and felt like I had great form and running properly for once. May be this running without inner soles is the way forward.

Nice evening with Stevie popping round (best mate for over 30 years - we started playing footie together at 8, went to same school, won the London Cup together for u12s and then carried on right through to playing u17s and 18s at Dulwich Hamlet, Conference team. He was the best man at my wedding in Australia and is a diamond geaser. One of the best young football coaches in England now. It's a shame we have different rythms and so hardly see each other. 

Jeff then arrived (J's bro) and we all had dinner together.  Nice end to the week although it made it 6 vs 1 on the rugby front.

Pics on the way home including crossing Blackfriars Bridge and the famous elephant at Elephant & Castle. With the rate of regentrification and the extent of face lift in that area I wonder whether it will last. The rate of change in London right now is mind boggling. It's a massively different place to 15 years ago. 

Thursday 8 October 2015

Work

Work, work, work, bed late. Sleep.

So much for balance.

*Klopp now signed.

Wednesday 7 October 2015

Wednesday and more rain

Have decided that I am happier when helping others less fortunate. Managed to help a lady with a pram down the train station steps, helped an old lady get through the Blackfiars ticket barriers and tried to be nice all day. Riveting stuff. 

No running today. Slammed. 

Vilified in my own (Sunday)

FFS England you are meant to be a professional rugby team. Made considerably worse by the fact that I live with 5 Australian rugby supporters. FFS one more time.

Got out early for 17ks with Messi in 4.40s heading towards Selhurst Park and looping back through Shirley. Time passed quickly covering a lot of subjects.

Then took J for coffee and joked with the boys that we'd be back in 2 weeks.

Then Lucas had his game at Bromley which they lost 4-2. Lucas has improved out of sight and played really well second half.

The elder boys then went to the Olympic stadium to watch Ire vs Italy in the WC pool game with aunty Mia and Irish uncle Paul.