Saturday

Jogged in the rain whilst Jack was training. Circa 9ks in 4.40s not feeling great. Tommy bday party in the evening involving the new family addition, the crackbox.

Finally

Finally today it was confirmed. One massive monkey off my back. Now I could literally sleep for a year.

Then raced home for Tommy's first parent teacher session at Big school followed by celebration dinner. The school is amazing and is a government school! Tommy's maths teacher has dreads and someone in his class is called TJ Dude.

No running again today.

10 o'clock at night and Dad I am still hungry:

HBS

Today I attended an interesting session on leadership by Amy Edmondson lecturer from the Harvard Business School. The catch phrase being that leadership 'is about painting reality and generating hope!'

Another flat out day with NO rest bite. No run home either but this made me chuckle whilst leaving the office, thinking perhaps they can deliver me home.

Mindfulness

Late out of the office and forced myself home. Did not feel great. 17ks done in 4.19s. My mindfulness done for the day too.

Monday blue

Feeling exhausted again this morning.

Sunday footie (Liverpool 1 - Palace 2)

J and T were in town for one of T's art days so I was home with the younger 3. 

Dropped Jeff and M to train station and then we headed down to Bishops Justice for J's game which they won 3-0.  Physical game and the parents were on the boil as usual.

Managed 11ks in 4.04s at lunch which took me on a new route over to Beckenham Place Park.  There are lots of trails which I still need to discover.  Never really felt comfortable to be honest but done.  I fed the boys and then spent an hour attempting some homework.  oh boy!

In the afternoon we just hung at home and made sure house was tip top before J came home.

More jokes at dinner with Jack perfecting his Benji Marshall impression.
https://www.youtube.com/watch?v=kGN3dOTxLE4

It would of course be remiss of me not to mention Palace winning at Anfield again.  We have done them three straight now in the league. We were really unlucky not to win vs Man U last week so pleased we have picked up three more valuable points.  It's been a good week for the Mediocre teams.

Guy Fawkes

Usual Saturday morning antics with the family splitting in various directions. Jack and I to football in Greenwich, J with Ryder and Lucas to football locally and T off to golf.

It was pouring with rain and windy when we arrived and they trained for the 2 hours almost oblivious to the fact. These south east London boys are tough as boots.

Whilst in Greenwich I decided on a 15k tempo but after 5k I bottled it and settled for 10k. Ended up being just over 4 minks (4.04s) but on heavy ground which made it tough going.

By the time we were home Jeff and Michelle had arrived. The boys love having their uncle around and dinner was spent having a series of accent competitions. They were cracking each other up. We then walked over to Tommy's school for Guy 'forks fireworks with all the local families.

* Chelsea have clearly hit very rock bottom having been beaten by Tin Pot Stoke, heavens forbid.

So long Sammy, let's hope that  I am able to crack the code:

Mullered

Work volumes still rediculously high and feeling drained hence the title. 

The headline was from the Arsenal Bayern game which Bayern won 5-1. If they don't win the Champions League this year I will be amazed. They are so strong in every department and probably have 4 of the 5 best wingers in the world behind Zaha and Bolasie. Thiago is rediculously good and is a better version of Xavi. 

Ran 7k at lunch. 2ks at 3.50, 3k at 3.45 and then 2k warm down.  Hardly a session but hey ho. Then got hit by a tidal wave. On top of that the bleeding trains were delayed. Paradise.

Ryder

No running today but hung out in the evening with this guy.

*Parent teacher tonight and Jack and his three best mates have been seated at each of the four corners.

Jacqui bday

Took the day off work and really pleased I did.

We plied her with pressies in the morning (the boys all wrote nice cards) and then did the school run before hopping up town.

We had her watch amended in Paternoster Square before tubing it to Bethnal Green. We then walked down the high street direction Shoreditch, along Brick Lane, Spittelfields market, Shoreditch HS, Hoxton Sq, Old Street and then home. We basically ate all day in all the various places. This area of London has been transformed and is really interesting. It had the feel of the LES in NYC and actually felt like we had spent the day in NY.

We were home by 4 and H had picked up kids. I then darted for a jog heading out around Shortlands Golf course and then the east side of Beckenham. Stumbled across a large number of 5mil + homes. Ended up being c.12k in 4.25s. Birthday dinner for J in the evening. Most importantly J had a great day.  

Rio

In the morning we were up early to get Jack over to West London for his 10am ko. They won well with Jack scoring a nice opener cutting in from the left, beating a fair few and then hitting the top right hand corner. Boy was it foggy tho. Classic London mist.

We then raced to get back for Lukie's game at Bromley Town FC which they also won 2.1. It was end to end and they won with the final kick of the game. The parents were going nuts by this time. It then got even nuts'er (my south east London accent is well and truly on its way back) when we turn round to see that we were in the company of footballing royalty, one Ashley Williams (Swansea and Wales captain) and local boy Rio (former England captain) no less. Both their sons play in the same legaue as Lucas. We then sought the obligatory photos - all good fun in the balmy autumn sunshine.

Rio has come in for criticism in these parts as the perception is that he has given very little back to the community in Peckham where he grew up. That all being said I would not wish on anyone what he has been through over the last couple of years. I cannot even begin to imagine.

Last year Jack played in Peckham against one of the tallented sides from the estates. It really struck a chord with me as on one side of the pitch you had the best part of 25 parents supporting Bromley and on the other you just had their coach. Not one parent was there to watch. After the game I felt compelled to congratulate their coach on his coaching as he was excellent and hardly ever raised his voice. We got talking and it turns out that most of the players had still not paid their yearly fee. We were already into the second half of the season. It gets worse. Often the parents even fail to pick the kids up. Rio take note.

It got me thinking about the two other times I've seen Rio in the flesh. I remember when he just got called up for England and I saw him next to me in a Jungle night club in North London and then the next time was at the 2006 WC.

On a high I managed my home circuit in 36.04 in 3.50s. Still feeling the effects of my cold.

Halloween and CPFC Manu

On the running front all I could muster was 5ks and feeling totally drained. Dead set exhausted after the last few weeks.

Morning spent with Jack at training and then Tommy at Man U. Palace were by far the better team second half and the ones pushing for the win.  Bolasie was back in form and Zaha doing well also. Really need to start taking their chances. Once again Selhurst was rourcous - no better place to watch the Premiership.

Trickle treating in the evening. Congrats to the ABs for winning the 2015 world cup.

Cold

Woke up sneasing and not feeling my best. Rest.

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.

 

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.

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:

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:

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.

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 (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.

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.