Hectic

Day was hectic, an understatement to say the least.

45 min jog at lunch in 4.30s.

Up at 5am tomorrow morning to get to Lux. Oh boy.

Peckham

Midly hungover after many a Weißen consumed last night but had the alarm clock set for silly o'clock to get out for 90 min with Messi. It was my only window and again never felt entirely comfortable. Still 20k done in 4.30s and 70k for the week. More pleasingly 6 runs and 3 decent speed sessions.

On the road for most of next week so running is going to be tricky.

For the rest of the day Jacqueline was out at her Thermomix day so I was in charge at home. Took Lukie to his game in Peckham. It rained, it was windy and it was F'ing freezing.

Tommy Toon Tonking

Lots of banter at the game with Super Al and Cabaye old Toon favoirites: 'He left because you're shxx, he left coz ur xxxx, oh Alan Pardew left because you're xxxx'.  The Toon were loud for all of the 3 minutes they were in the lead and then utter silence except for the last 10 when they even saw the funny side by olé olé 'ing everytime Newcastle completed a pass. That also did not last long.

To be fair Palace were just good today which they had to be after Monday night's shambles - Zaha, Bolasie and even Wickham were on it. For that reason I knew that they would come out of the blocks hard.

The atmosphere was racous again. The stadium was rocking.  Even when we go behind it simply means the entire stadium sings louder. Jack and I had a ball.  Newcastle were poor summoned up by hard man 'Anita'. 5-1 really should have been 8.

Morning at training with Ryder.  At lunch managed 10k in 4.08s. Evening Lukie had his pizza bday sleep over party with his 2 best buddies.

Black Friday 5k TTT

With Thanksgiving yesterday I was spared the usual New York barage. It almost felt like Christmas.

Randomly on train ride into work I decided that would run a 17.30 5k treadmill TT. So that's how I started in fact set the treadmill at 3.26s. At 3k I was still hanging on and felt just about ok. Then as I got further I started gaining physiological confidence that I could do it. The last 800m was lung busting but managed to hold on and finish in 17.10. Probably my best run since running my 246 marathon in 2012. All of a sudden the future looks a whole lot brighter. Had a 2k jog down and actually feel ok now.

Ryder Roo this morning, delighted that he had a mufty day. 

Lukie #9

Love this boy no end. Heart of a lion. And now 9. I remember the day he was born like it was yesterday.

I was out in Frankfurt on the lash with Dors, Ollie, Jamen et Al. I had bought a new phone, one of the first to have hands free.  Long story short Jacqui called me that she had gone into labor and there's me not being able to hear as I had forgotten about the hands free. She then called Dors and threatened to divorce me if I did not meet her quick smart at the hospital. So after too many drinks I jumped on my push bike to arrive at the hospital but no Jacqui. Waited, waited some more and then it dawned on me that she must be inside already. For the next 2 hours it was a mix of giving birth screaming and screaming at me. I remember the midwife asking Jacqui how she was but thinking she must be talking to me, by that stage the hangover was well and truly kicking in.

Dinner at home with folks. He had a great day. As the card says, anyone can be cool but amsome'ness takes practice.

* quick 38mins at lunch in 4minks. Last 3 in 3.29s.

The dreaded one dayer

Mammoth day with pick up at 5am to get me to airport for Lux team reviews. Raining in London and then snowing in Lux. It was f'ing freezing,  c. -2 dc.

In fact Lux was very Christmasy with the markets up and the locals drinking Gluehwein at midday. PHILISTINES!

Managed to swing an earlier flight to surprise the family for dinner.

On arrival, opted for dinner out to celebrate Lukie's 9th birthday but sneaked in 8  x  850ms around the block.  Everyone on good form. Big day.

Confidence booster

After feeling terrible yesterday I had a window at lunch and grabbed it with both hands. Told myself to stop faffing around and get 'involved'.

Decided on a steady 5k at 4.07s followed by a 5k progressive. Felt surprisingly good at 5k so dropped the pace down to 3.45 for one k, then 3.40, 3.35, 3.30 and then 3.20 for the last k finishing up with 10k in 3.50s. Needless to say I was delighted. Cannot put my finger on why I felt so good but who cares.

Work is so much better when I can run :)

On 2,825ks YTD. 3,500k for the year is looking a stretch.

I cannot bring myself to talk about Palace. That being said we are undeniably the best support in the Prem despite our rubbish home form. And as the picture says I have 4 boys to share the pain with. All generations now tucked up in bed, all gutted.

Semis and penalties

Got out early with Messi in zero temperatures with thick ice covering the puddles.  Turned into a glorious morning with bright sunshine but my running was still off.  I was struggling from the start.  Gee-whiz my running is rubbish at the moment.  We decided on some loops around Beckenham Place park for 19kms in 4.30s.

As soon as I was home I was out the door again to drive Lukie and Jack to their respective games, both semi-finals.  Ryder and I dropped Jacqui and Jack at his game and then we legged it to Lukie's game in Chislehurst.

It was 1-1 at full time and so the dreaded penalty short out.

Boys arm in arm ahead of shoot-out:

Lukie's penalty to make it 4-3:

Oh shit he misses and bursts into tears for the second day running - now being consoled by his team mates:

But miraculously they hold their nerve to win (L still moping in the background and still being consoled):

The moping did not last long when at dinner he quipped to J:  "Mum, I need to get a new bum coz it's got a hole in it!" :)

X Country

Lucas had his x country today at Crystal Palace.  There is literally a cast of thousands and a lot of competition.  Lucas was pumped at the start but came in well down.  He immediately burst into tears.  Upsetting for us as parents but I loved the fact that he was so upset about it.

The rest of the day we just made sure he was ok.  At lunch without cue he came over and gave me a massive hug.  I then said I needed one of these per day to which he responded that one a week was enough!

Tommy was away with Omi and Granddad at one of his further learning weekends - he's due back tomorrow. 

Jack had a day off from Millwall.  He's playing tired at the moment.  It was pouring with rain in the morning and it was bloody freezing, in fact was snowing partially in the AM so Ryder also ditched his training.

In the afternoon I spent a large chunk working (the theory that you work less the more senior you get is clearly a myth) but did manage a 9k jog on my home circuit in 4,15s.  My running has really gone backwards with having only ran a couple times a week for the last few.  Whenever I am hyper stressed at work there is an inevitable detrimental impact on my running.  To the point where I think that my current work volume basically gives me no chance in getting properly fit.  I felt horrid the whole way round.  Out in the morning with Messi for 90mins.  Exactly what the doctor ordered and very thankful for the invite.

Europe on red alert

Tensions are running high in Europe. Londoners are nervous too. I am surrounded by French people at work. Trying to make sense of it all.

No time for me so no running.

Federer

One of the greats and finally can now say I've seen him play in the flesh.  He wolloped Djokovic in straight sets (another great but not so likeable). Incredible stat: they have played each other 43 times and Federer is now only one behind on 21#. Thanks to Milbank for the hospitality.

Managed 6ks at lunch. It was either that or nothing. With a group from the floor we then headed to Blackfriars Pier to get the ferry to the O2. Nice commuter route along the Thames past all the sites. What Manly ferry?

No run

No time, no run. Need to kick myself out of bed early or won't happen. Another relentless day.

Cannot believe this guy is 12.  Love him dearly.

Tommy #12

Nice evening with folks, Mia and family for the big man's birthday. Even got my dad excited about fifa16 on the crackbox. It all got too much for him when Tommy started on Halo and then hooked up wih his mate in the same game who was playing from the other side of Bromley. My dad then looked even more perplexed when Tommy explained he was talking to him over the headset. It was like dad had seen an alien drop from the sky.

Up early with Jack to Millwall for game vs Brighton. Millwall being the lesser of two evils. Not Jack's best game and paid price for playing the crackbox for half the night. Brighton were very good. Quick, strong, two footed and played as a team. So very comfortable in posession. 

I decided on 10 x  400s whilst he was training. Felt rough the entire time with the wind howling a gale.

Want to highlight a couple of things:

1. Martyn Rooney. Fair play to the lad. My dad is spot on when he agreed with his comments. 1. That he cannot believe Coe had no inkling of his predessesors wrongdoings and 2. That Coe is conflicted by keeping the Nike relationship.

2. I feel strongly that we must react in the right way to the Paris incidents. 

These were extremely heartfelt words from Diarra, the French footballer who lost his cousin in the attacks. He hit the nail on the head:

"My cousin, Asta Diakite, was among the victims of one of the shootings, along with hundreds of other innocent French people. She was like a big sister to me.

"In this climate of terror, it is important for all of us who represent our country and its diversity to stay united against a horror which has no colour, no religion. Stand together for love, respect and peace.

"Thank you all for your messages, take care of yourselves and your loved ones, and may the victims rest in peace."