Rest day today packing all our ski gear and helmets before arriving in Zell am See around 6pm local time.
So looking forward to spending 14 days solid with just the 6 of us (J and the 4 boys). The boys particularly love the mountains / skiing and the time here last year was immense.
Landing in Salzburg, Tommy A and the drive along the valley to Zell.
This is my standard LONG run and it is bloody tough with nigh on 500ms of vertical climbing. Figured I had to go long today as tomorrow we are travelling and Sunday the skiing fun will begin. So last real opportunity and very thankful to J for giving me the window.
It was a beaut of a day too which made for warm conditions. I was also nervous about the right hammy which was irritable but at the 17k marker it miraculously dissapeared. At that point I had been averaging 4.20s and nearly all up hill too as I started to head back around Biggin Hill through all the villages starting with Tatsfield, Cudham and finally Downe.
At 23k I was buggered with all the recent running taking its toll but managed to keep the ks respectable getting home in 2hours 22 (33ks in 4.17s).
In the arvo I just mucked about with the boys in the backyard.
Flower pics are just for Tommy H :)and here are the Strava stats:
Currently feeling good about being out of the office for the next 17 days but similarly lots of trepidation about 14 days of consecutive skiing. With Mum growing up skiing and ensuring us 3 kids also did I am still crapping myself that will pick up an injury. I need to pull back from any father son rivalries.
The plan will be to run the lake most days but I will need to find a good stretch of pathway which is not snow and ice laden to keep the speed work going. On the positive side Zell whilst not that high is at altitude so hoping it works as quasi high altitude training.
Today managed a 10k at 4.25s. I tried some faster stuff but mentally was not there. Right hammy area tight again.
Wow was I tired this morning and the right achilles a little agrivated but otherwise ok. Wary about getting proper rest so just did a snail pace 8k in 4.45s before calling it a day. I should mention the 20 minutes of stretching beforehand.
PM - 1 hour strength with Mark P
Not sure if this was a good idea but it was in the diary so went with it. He has been trying to sort out my core issues post the right foot break and left ankle surgery. So lots of glute excerises which is working a treat as well as stomach exercises keeping my rib cage in. Then straight into more combined balance and core.
* I must keep the exercises going over the next 2 weeks whilst away in order to keep the glutes fired up.
Today was again about proving to myself I could handle the test. Plan was to meet Messi at lunch and jog over to the Park. I had decided to run 3.45s and see how long I could hold for whilst Messi opted for 4 x 5kms.
I have started to obsess with 3.45s as if I wanted to pick at my training it is that I have not done enough long tempos at marathon pace. So that's now my focus.
At the start my breathing was immediately heavier than expected but it stayed at the same level as the laborious laps kept coming as I was holding 3.43s. I was though feeling good and the new Saucony Triumphs felt amazing. My first dodgy moment came around 11k but head down I kept persevering.
It was warm today in London and was beginning to feel dehydrated and with no gels I just had to keep going - the wind was also all over the place. Got to 10 miles in exactly 60.00mins (6 min miles) and then the Half beeped up at 1.18.45ish.
At that moment I started to get tired but was bloody adamant to get to 27k even if it meant I had to drop the pace. More 3.45s came and overall my pacing was spot on but then a couple of 3.47/48s before dropping down to 3.40 for the final 27th.
Bloody tough but done. More pleasing was that it was solo and on heavy legs.
If I am honest I could not have held 3.45s for much longer but irrespective I am over the moon.
Sensible 9am meet with the boys' games only kicking off later in the day. Plan was to run direction Sevenoaks for 9.5k and then straight back into the park for some tempo stuff.
Roger was on pacing duties for Rory so I set off ahead. Like all my other training I never have any plan and just go by feeling. The distance I had down for the tempo was 12k which started at the 17k marker without stopping. At that stage we were averaging 4.40s with lots of chatter.
The first k of the tempo came up as 3.37 and decided on holding 3.45s which I did relatively easily. Half way through I wondered whether I should push for 15k but as the other two were only doing 10 12k seemed OK.
At the end of the tempo I caught my breath by running a 1k flow followed by another 4 upping pace again to get me home for 34ks in 4.15s. On reflection I really should have stuck to the 15k tempo but after the tough Tuesday half marathon session I guess ok. I think I am still missing a couple of 30k tempos. Am planning one for Good Friday and will try at 3.50s. Will make sure I am fresh.
No rest for the wicked when I got home as cycled with Lukie to his game at the Bromley Arena. Disappointment when the Peckham team turned up with 3 players so ended up having a dads v kids game. More running. I joked with Lukie's coach that I had ran 34k that morning and he clearly did not believe me. Back home and then Ryder demanded he also go on a bike ride - holy crap.
I am totally knackered. 330ks done over the last 3 weeks.
Lukie thumping penalty after having been upended by one of the dads:
Oh boy it's getting worse. Not won now at home since December 12th. It's grim.
Notwithstanding Bolasie's heroic efforts, we were simply not good enough against a Leicester team and deservingly lost one nil. Adebayor was a joke. Sako who came on at half time was much much better. Pardew is doing another carbon copy of what he did at the Hammers as well as the Toon. Somehow we need to keep the faith. Am pretty sure we are going to get no points from our next 4 games with the exception of Norwich at home. It's going to be massive.
On the running front I woke feeling very fatigued and dragged myself to the Park Run. Ran with Roger who was also jogging round. We started slowly and then upped to 3.30s. All up circa 12ks in 4.30s.
Just seen that the semi is now on the Sunday and so my birthday will be an epic combo of celebrating with 30,000 fellow London marathon runners in the AM followed by 90,000 at Wemberrrley in the PM.
Lukie's favourite part of the game eating a burger at HT:
An easy 10k in 4.40s testing out the ankle and foot issues. Stopped half way through and then stretched which helped for the last 5k. Felt good to be running again.
PM - Strength with Mark P
It was meant to be straight into core but I was moaning about my ankle so he strapped it up and did some manipulation to loosen. Felt much much better afterwards. We then got into the core work focussing on keeping my rib cage in.
One great abs work out by lying flat with arms back pushing back against a wall, bend legs up and then let one leg straight down whilst breathing out and keeping pelvis and back straight. Then carried into more balance stuff. By the end of it I was complaining again about the inside of my left foot. Time for more manipulation to finish off which helped again.
Please be all ok.
On train home looking forward to seeing my little people and J:
Woke with ankle sore and the left foot too. Must have been over compensating. Anyway basically knackered and found 45 minutes at lunch to jog (4.17s / c.9ks). Uncomfortable running.
Stevie B - oldest pal came round in the evening. Great to catch up. Stevie and I played in the same football team at 9s and then off and on all the way through to U18s at Dulwhich Hamlet. Same class at school too. Covered lots but he did tell me about one Lee Power who was the year above us at Leeford FC who I knew went onto play for Norwich and a number of other clubs but what I didn't know is that he is now the owner of Swindon FC (WTF).
Need to rest tomorrow. That's ok after 11 days straight.
* Ended up watching the Juve Bayern game together with Stevie, J and Jack - that Kingsley Koman who I predicted to be a new Ronaldo a few months back is utterly unplayable. An amazing talent. Will not be surprised if he follows his manager to City in the summer.
Notwithstanding the ankle issue, I had the distinct feeling this morning that it is was now or never. So cleared my lunchtime calls and headed to the gym. My training pattern is so haphazard it's a joke but knew today I had to front up. 1k warm up and ramped up to 3.45s with the idea of holding for as long as possible. At 4ks I almost pulled the pin as my breathing was heavy and still unsure about the ankle. Bad moment again around 7ks and then I relaxed into it feeling good to 11k.
I then got the timely mental spur I needed knowing that last year I could only handle 10k at 3.45s and here I was feeling comfortable. Thoughts came and went: could I get to 25k? Decided that a Half was the absolute minimum and so just persevered. More bad patches at 16k and then as I got closer to 21 I was really feeling it. So tired at the end I was feeling sick leaving zero room for elation.
Cannot get too excited as the ankle is still sore and have to recognise that it's the teadmill and so not a true reflection. Nevertheless it bodes well for me as on a relative basis compared to last year I am well ahead. I have never been one to hold the mileage and often break down. In 2012 when running sub 35 for 10k and 77 on the hilly Sydney SMH half I got injured just before the Gold Coast marathon. Still not in that shape but still hoping that I am getting closer and avoid the dreaded last minute disappointment.
Today was simply about proving to myself that I am still on the right trajectory.
Ran home in the dark and cold. 17ks in 4.25s. Left ankle really sorry in last few ks. Shooting pain in front inside area where I had the op and where there is still a bone spur.
Best part of the day: getting home in time to read to Ryder Roo, George's Marvelous Medicine. A classic.
11 more days to go until skiing. In a dodgy mental patch at the moment when everything together is a little too much and need a break. Relentless. Marathon training is not helping and really cannot wait for it to end. Is draining for everyone at home too.
Today was a case of being simply flat. Did not eat properly yesterday and lack of sleep meant I was devoid of energy after a couple of big weeks. Had to roll out of bed before 6 too to get the run in before driving Lukie to his game in Warlingham. Was not helped by fact that Messi was running his home marathon back in Barcelona and so was running solo.
Have to just put this behind me and go again.
The boys did not fare much better than me. Lukie's team got smashed 6-1 and Jack also lost 2-0. Hey ho.
Lukie's game:
Jack's game at the Bromley Arena - losing against one of the best south London teams I have seen:
Rolled out of bed at 6AM but the legs were dead after yesterday's strength session as well as being massively sleep deprived post sleeping poorly (elated and still rejoicing thoughts of Wemberrrrley).
The long run was not a sensible option plus the dodgy left ankle was sore.
Instead shuffled over to Norman Park for the Park Run planning to jog round. The first 400m I did precisely that before pulling my finger out and telling myself to man-up followed by picking off the runners ahead. The quicker I got the easier it became. Despite the slow start I managed 17.55ish.
Afternoon running around the boys. Lukie had his Crystal Palace x-country again and was tetchy afterwards coming in some way behind his best mate Josh (#9th).
Managed to spend some time in the garden. A stunningly still, warm and sunny day. Feels like Spring is finally here and thank Christ for that as I was beginning to think that Winter would never end. Last week was bitterly cold (well below zero in Lux and Amsterdam).
Need to cajole myself into a long run in the morning.
PS I am officially a single parent this weekend with Jacqui out both nights and hungover today and almost certainly tomorrow too :)
Ran in and felt good for all of 2ks and then was cactus. Very tired with little sleep this week and the legs were not playing ball. 17k struggle in 4.45s.
PM - strength with Mark P
Focusing on core and glutes. I have neglected this of late but Mark knows his stuff and put me though my paces for 60 minutes. My right knee keeps caving inwards. Need to fix it before I get injured. Pleasingly I got a lot better as the session wore on.
Harvard Business School
Attended a great session today by Mahzarin Banaji from the Harvard Business School - 'The Hidden biases of good people'.
Basically breaking down what our brains are programmed to do and the associated flaws.
Some of my notes:
1. Female named hurricanes kill more people.
Why? People are not as scared and are less likely to evacuate.
2. Recognising talent like never before.
Harvard now takes over 30% of its students from families with income support - it has to in order to recruit the right and best people. The rule that you get the best candidates from the pool that applies is now totally redundant. A massive thumbs up for diversity.
Lukie's favourite part of the game eating a burger at HT:
