Friday 30 June 2017

11k cruise

Quick lunch outing to meet Messi and Rachel for 2 laps of the park. 4.26s.

Took boys to school.






Thursday 29 June 2017

Session 2 x 8k (3.41s)

22k for the day pre breakfast with Messi and basically wrecked for the rest of the day.

With being slightly under the weather the last 2 days I was dreading this. After a 4K warm up we were straight into it. The Ks seemed to rattle away just under 3.40s with 3.40 the goal pace (Messi's marathon pace). It's always the same, the quicker top end K followed by the slower slightly up hill one.  On this rep I was mostly running side by side and then at 6K I noticed the HR hitting 160.  At that point I had to work harder than I would have liked to stay the pace. Finished with a HR of 163 and a 3.40 average for the 8ks.

A quick rest walking to retrace our steps on the upper side. Messi then ordered we get straight back into it. Once back onto the top straight (the quicker one) the wind was picking up and so I cheated by using Messi as a shelter. It was probabaly around the 4K marker that the legs started going lactic and not helped by yesterday's strength session. I had to let Messi go which meant no shelter on that bloody windy top straight. The pace dropped as a result and Ks 6 and 7 were only 3.50s but managing to pull it back with a 3.37 last K.  I was absolutely knackered by the end with the 16k session done in 3.41s.

The 2k jog to Bromley South was a struggle. But that was nothing compared to how I felt in the all day meeting which was heavy going. Thankfully they served up lunch which came to my rescue.

Lots of successes with the work team today on various fronts which is very welcome. Not much else but did get a nod from Philip Hammond (incumbent UK Chancellor of the Exchequer) who was in our offices no doubt discussing Brexit amongst other things. For once I did not think the selfie was appropriate!

Session:

https://www.strava.com/activities/1059233497

Wednesday 28 June 2017

Easy days

Yesterday was an almighty day in the office with stress levels running high.

And today I was still not feeling great with a slight runny nose.

Lunch - yoga 45 minutes

PM - TS running 5k

The main focus at the moment is making sure I am fresh for the sessions. Tomorrow is another big one with 2 x 8k on 3.40s. Will be interesting. Then Saturday going to aim for 37k flat in low'ish 4s, Monday 2 x 5ks sub 3.30s and Tuesday a long MLR. Massive.

Tuesday 27 June 2017

8k before the rain

Not feeling it this morning. Slight cold and had to go early to beat the rain. 8k was enough in 5s (40 mins).

Monday 26 June 2017

Another Messi session (2x3k, 2x2k, 2x1k)

They are coming thick and fast with this one scheduled for only 48 hours post Saturday's Hilly Long. I felt fine meeting Messi for once but have to stay my stomach is still all over the place.

The session went as follows

4K WU
2 x 3k (3.38s Messi Marathon pace)
2 x 2k (3.29s)
2 x 1k (3.07s)

Long warm down for 21.1ks in 4.09s but more like 4s as on 2 occasions I forgot to stop the watch, the second time right at the end of the session with lactic engulfing the whole of my body.

Really tough session that one so soon after Saturday. And tough first thing on a Monday morning and have been spent for the rest of the day.

Pleasing for me was that I was able to keep Messi in check with the exception of the last k when he was closer to 3min/kms.



Nice graph:






Rest

Family day today. Lunch at Kelly Holmes' cafe in Hildenborough ahead of Jack's afternoon tournament in Royal Tunbridge Wells.

I was gutted as Kelly was not there much to the amusement of Jacqui as according to her I had dolled myself up.

Then shock horror as Jack's team lost in the semis on penalties. They basically never lose.

Complete rest today with the exception of 30 minutes of my running yoga.

Saturday 24 June 2017

Hilly Long (Messi's version) 36ks in 4.16s

Was not feeling it this morning. The heat has been playing havoc with my stomach, the right Achilles remains grumpy and am generally tired and run down.

As a result I was not in the best mood when meeting Messi at the top of the hill (particularly after a 5.30 first km).  He's running super strong at the moment and does not seem to have a bad day whereas I tend to be more up and down. Low on confidence I even brought the phone with (which is never a good sign) and holding 4 gels and my keys in another bag in my right hand. At the very least it gave me balance.

Even running down Meadway I was feeling groggy and it continued that way out the other end of the park along the A21 towards Farnborough High Street which has a quaint village green and nice looking pubs. Messi was regularly politely asking how I was feeling as I continued to grumble back at him.  I sensed he wanted to go faster as he kept looking nervously at his average.

This run you can basically break up into 2 halves. The first being uphill (c.400 vertical meters) and the second downhill. The fun really starts in the 1st half at the Pratts Bottom (no joke & not making this up) turn off up Rushmore Hill which is a 3k slog up to Knockholt which is another quaint village with homes which are in the £10M plus range.  Cannot remember exactly what Messi said but it was along the lines of stop fooling around it's time to knuckle down.

In a funny way the extra effort snapped me out of my sluggishness and felt like I was moving ok going up. I've also noticed recently some signs that the leg strength is improving as managed to find a cadence that worked which was not too taxing on the legs - the exercises and yoga seem to be paying early dividends.  At the top of the slog it undulates through the village before the sharp left then right onto Grays Road.

This was basically the 21k marker and we stopped quickly for me to hand out the High5 gels (me opting for banana). 2 minutes later we turned right at the fancy Indian restaurant before heading back towards home. This is where the cruise control comes in with the downhill.

At that point we had been averaging 4.32s but that started tumbling down as basically between 20 and the end 36ks we averaged sub 4s. Lots of 3.50s but paying attention not to push the heart rate too high into the 150s. Past Biggin Hill airport and more quick kms we finally turned onto the quieter Blackness Lane and then quickly Jackass Lane (no joke again!).

Here I always feel like I am home with 6ks out and it's a road I know like the back of my hand as is also my road home on my Hilly Long.  More of the same through Coney Hall keeping the cadence high and even a 4.07 up the final hill (Pickhurst Lane). A quick farewell and then the final 1.5k home for me.

Tired when I got home but that is 1.5 minutes quicker than the previous best 1 month pre London last year to finish with 36kms in 4.16s (avg HR 136).  Today the conditions were kind to us with temps in the low 20s but still very pleasing as felt I had more in the tank despite no breakfast and only the 1 gel.

On today's form I reckon Messi is a shoo-in for 2.33 in Berlin. He never looked troubled.

Post London 2017, I said I needed to change 3 things:

1. Do more MLRs - which I am doing

2. Concentrate on leg strength and yoga - tick again

3. Lose weight. The estimated 82kgs for London is simply too much of a handicap. For many it's another 1/3rd of their body weight.  I am 80 now but if I am serious about getting into the low 2.40s it will need to be 77 max. Even then it's far too much of a disadvantage to give away. My issue is that I have little body fat it's just my frame and is almost impossible to shift.

Today's route:

https://www.strava.com/activities/1051313722

13 weeks to go.

* Rest of the day spent with younger boys at the summer fair where Jacqui was helping out whilst Tommy out with mates and Jack playing cricket for the school. Nice visit at the fair from family Messi too.

Drinks tonight with J to celebrate her qualifying as a PT.



Friday 23 June 2017

Standard Friday

Met Messi for the standard Friday laps of the park mostly on the grass. 16k done in 4.28s.

Observation of the morning is that the natural moving pace is getting quicker. We were mostly doing 4.20s without any fuss whereas 2 weeks ago it was probabaly more like 4.30s.

Thursday 22 June 2017

Recovery

Pretty knackered. 11k solo early morning through park and via Bromley to Shortlands TS.

Bromley Midsummer Evening 10k

Well have to start with fact that it was hot hot hot. Turns out the hottest day in the U.K. basically in my lifetime!

I made sure I was on the fast 6.10 to Bromley South so not to stress with getting there on time for the 7.30 start. Those 20 minutes were painful. I reckon it was high 40dc on the train and the folks standing looked like they were suffering big time and about to feint at any moment.

Surviving the journey, I jogged the 3k or so to Norman Park to meet Messi, Steven, Matthew and all of the Petts Wood crew ex Daniel who's suffering with foot issues again.

The track was a buzz with the Blackheath Harriers youth all doing their drills. I love the atmosphere and have fond memories of all the Tuesday and Thursday track nights training there with the likes of Mark Steinle, Jon Murray, Ant Draper and all the rest of them.

Short warm up with Messi as we speculated who would be his competition after he had won last year then as we got back we spied Alex Money who had beaten Messi 2 weeks ago at the Orpington 10k.

The start was unusually not hectic and as I turned the first corner I saw my entire Fam on the sidelines cheering which is always a delight. One loop of Norman Park and then into the neighbouring fields and woodland. At this stage I was 4th with Messi in 2nd behind Alex. I had noticed Alex putting in a deliberate burst to distance himself despite Messi telling him he wasn't going to race him.

As we went into a dark section in the woods the change in light messed up my eyesight and let the fella behind go in front as I settled into a slower pace concentrating not to turn my ankle on the uneven surface.

Things pretty much stayed as they were until the 4th place guy started visibly tiring. Slowly but surely I realed him in but had to keep looking over my shoulder to keep the Blackheath Harrier guy behind in check. Out of the woods for the final loop of the park where Simon Dahdi and Gillian were shouting words of encouragement. Finally the finish where the family were waiting 50ms before the line. Looking back the Blackheath Harrier was comfortably behind so stopped to high five everyone (pursposely fishing out Ryder first given he's still peeved I missed him on the roadside in London) before crossing the line in 39.xx for the 10.3ks in 3.48s (#4th).

Given the terrain and heat (it was still well over 30dc at 8pm) not great but ok. Messi ran 37.xx and Alex 36.xx to win.

Always special when the family are there and even managed to win the Men's over 40s trophy. Nice evening and did not get dark until well gone 10pm.



















Tuesday 20 June 2017

Tuesday bike

Still way too hot and temps still going to be 30dc+ for tomorrow night.

AM - rode the tank to work slow

Lunch - my running yoga for 20 mins + 6k at 4.30s.

PM - rode home in 45 - that seems to be the par time. 35k for the day.

Right Achilles still problematic and continue to nurse and play by ear. The running yoga definitely helps and then tonight I had a v hot bath with Epsom salts.

Monday 19 June 2017

MLR Monday

With racing on Wednesday night I implored Messi for a 6.30am start for a Monday MLR, it also meant avoiding the ridiculously high temps (for London...).

22kms done in 4.33s feeling pretty good for once!  Worked from home to deal with annoying builders and for the first time in ages took the boys to school. A treat.

Pic below of coffee man Piero - the best coffee in S London (just like Palace and footie).












Sunday grass / fathers day

Jacqui out with Jack for all day football tournament AGAIN!  Its getting boring.  So I was solo with the other three (in the heat) but snuck to the nearby fields for 60 mins of grass recov.

100km of running for week and 160  of cycling.













First proper session

Well today finally came around and it was already hot by the time I met Messi at 8am. The plan was for one of his specials: 5E + 10T + 5 flow + 5T + 5E.

With no Park Run this week we had to fend for ourselves.

Basically was controlled running 3.41 average up to 7kms but then the heat and general lack of fitness started biting.  Had to work really hard to stay at the 3.41 average and hit 170 bpm which is very high for me.

Messi ordered that we immediately float but I was not having it and had to run to the bathroom.  By the time I met him again running the opposite way my bpm was still in the 150s (per the HR monitor and not the watch device one which is a load of bollocks).  It just was not receding and I was overheating badly.  I was absolutely soaked.

Before we knew it we were into the 5k tempo (3.41s MP for Messi, Tempo for me) and I lasted 3 kms before I had to let him go as I went into survival mode.  Probably ended with a not too flash 3.50 average but the temps were now hitting the high 20s. 29kms done in 4.11s.  This is the beauty of these sessions as it really gets the average down.

Rooted for the rest of the day.  In fact my Garmin Connect gave me a 5.0 score for the Training Effect.  I cannot ever remember getting that score before and the 147 average HR for 2 hours says it all.

Jack though was pestering me for a ride and so in the heat we went for it around the country lanes which loop around Biggin Hill Airport stopping for ice-cream in Downe.  Nice time with #2 and he has excellent bike handling skills for a 12 year old.  In fact he has recently nailed the wheelie aka Sagan! 35kms done.

PM at Lukie's school performance which was actually pretty good.

Absolutely spent and into bed at midnight with temps still around 30 dc.