ADM with J

Out early in the rain for the usual potter around Vondelpark. 10k quickening up to 4 minute ks. 4.50 average before taxi to the office.

I had time to spare so knocked out the same again in the early evening in the sunshine.

Met J back at the Pulizter ahead of really nice dinner at the Rijksmuseum with the bar lady supplying free drinks. Knees are sore and it's a worry.

Bored day

All day of 'bored' meetings as my boys say but did get out early in the rain for 10k. Never really warmed up and was literally freezing by the end so had to cut the MLR short. 4.50s.

Flight to Amsterdam in the early meeting, picking up J @ the Pulitzer before more of the 'bored' dinners. Nice that J came too and was at the Harbour Club. Into bed late late again.

Lux hills

Early rise to get to City airport to meet Natalia for flight to Lux. All day meetings but managed to get an hour window pre dinner so walked to Le Royal from the office dumped the bags and threw the running shoes on. Sleep deprived with getting up at 5am and feeling crappy all day but suddenly that was lifted when I got into the fresh air. For me it's always a sign when you feel better running than not.

I was running in my old shoes but besides that I felt pretty good (this is rare) taking in the sights with the sun even temporarily appearing after a day of solid rain.

Basically ran down to the valley floor and started 6 x 600m of hills. Never really pushing myself I ended up with 15ks in 4.40s.

Mad rush then to change and get to board dinner at the Entree Par Robin du Lac. Nice place and unbelievable food. Into bed way too late and way too much red wine.

Meeting Jacquers at the Pulitzer in the Dam tomorrow and have sent the SOS that she bring my newer runners. I knew there was a reason why she should join me!

Monday commute

Ran in early as the usual morning call was cancelled which gave me a little more time. 17kms in 4.50s.

Lunch - stretching to try and help my sore knees. Bought more Epsom Salts to help that also.

Very fatigued at the moment and not helped with 5am start in the morning.

Already 1,000 Kms logged for the year and only now starting the 10th week. With one week of illness it is solid mileage and averaging around 120kms per week. No wonder the knees are sore.

Meanwhile. Messi was telling me about this young kid called Alex Money (#20) and ended up meeting him at Park Run on Saturday morning.  Apparently the only running he did as a kid was to run to and fro from rugby training. Then this year he ran the Liverpool marathon in 240 having ran a negative split. So what you say? Well the longest long run he did in prep for that was a mere Half. Basically post Liverpool he has dropped his Half to 1.13 and a 32ish 10k. He made us chuckle when he said he was trying to break 2.40 in London in 7 weeks. Simply astonishing. He does not even look much like a runner and god only knows what he will run when he actually starts training. Reckon he is low 2.20 material. Ridiculous.

Cold and rain combo

Out with Messi for Bromley loop in the pouring rain and cold. In fact it was sleeting through some of it. Desperately cold. Could not have done it alone. So happens that all of the boys' footie was called off so need not have gone early before the rain stopped.

132 km for the week with decent stuff included. On the road next week so good that this week is over and done with. 5 more weeks of training to go.

Messi Mara: 4WU+4x2T+60'@4'25"/km+5T (PR)+4WD

7.10am meet with Messi for the above. Never felt great and fitness still not there yet. The only noticeable improvement is the quick recovery between sets.

For the 4 by 2s I just about held 3.30s for the initial 3 and then slacked for the 1st k of the 4th (3.38) before edging back to 3.29. Messi was about 15 meters ahead on each set.

We then jumped into the 60 minute flow averaging 4.20s before launching into Park Run.  I had completely emptied the tank by that stage persevering with no brekkie or gels (or water for that matter). Held 3.45s with the muddy sections slower and the paved ones quicker. 4K warm down for 35.2k in 4.11s. Big thanks to Messi for the session.

Commute

Up early to fit in commute. Raining a little but fine. Mornings are light now which helps with motivation. 17k in 4.49s.

Lunch did some of the Mark P yoga. 40mins.

Messi planning mammoth session in the morning. 

4x2T+60'@4'25"/km+5T (PR). T at 3.28s. Will see if I can hang on. Reckon that will get me to 32k all up.

Kochi

Was meant to be in India Kerala of all places for a board meeting but instead decided to stay put but this meant a 2.30am start for the 8am ko local time. Brutal day. There was a 60 minute break for a site visit so I decided on a Norman Park site visit of my own. Inspired by Messi's tempo of yesterday I tried to knock out a solid 10k tempo and harboured thoughts of holding high 3.30s but 1k in I hit the wall of wind on that back straight (usually the quicker part). Rather than pulling the pin I persevered  to get me a high 3.40 average. I've truly had enough of the wind. 16k done in 4.13s with warm up etc.

The all day session finished up around 1pm almost 12 hours later and then squeezed in coffee with J before more afternoon calls.

Ended up being a nice day as being home meant I could play midweek dad:

- hung with Harry Potter #4 and did his spelling homework with him
- helped #1 with his Art homework
- caught up with # 3 and geed him up after not getting enough playing time in his footie comp today
- get the goss with #2 and his mates on their way back from rugby training

Every so often the boys are civil with each other and we even sat calmly around the dinner table for once (no slaps, punches, farts, arm farts and the usual shannigans).

A good day in the end with a lot of diversity, which I crave:

Commute

No excuses today and just had to get the MLR done and run into work. I have been neglecting the mid week long runs for the last month or so and really need to sort it out.

Ankle felt fine and actually quite enjoyed on a pleasant but cold morning.

Spent 30mins in the gym at lunch post coffee with Mum and Dad (who are just back from Sri Lanka and their 10th holiday already of 2017) focussing on my core and 3k home from TS in the late evening.

20k for the day.

Tuesday

Ankle grizzly still but jogged to TS and then home later in the PM. I toyed with running with the Petts Wood lads but kids put pay to that.

1hr of intense stretching and Mark P exercises at lunch helped to unlock my ankle and get rid of the 'loud' clicking noise on every bleeding step. By the evening I knew it was on the mend.  

6k for the day.