LETJOG14 – Week 11

It’s good to talk

Another week with only one run - my current mileage so far in the LETJOG14 challenge hasn’t even touched 150 miles. I should be way way past that by now.

I’ve got lots of catching up to do.

My only run this week was with Crispy. I asked him if he fancied a run Tuesday evening, we agreed a steady pace (around 8:30 I think is what he said….), and I thought I suggested a 5 miler, apparently not.

This Week’s Runs!

Tuesday - 7.4 miles (click here) - Crispy and I headed out into the fresh evening air, I had the head torch, while he had the red light on his back.

We settled into a good pace and chatted about things in general, he is running the Colchester half marathon next weekend, so a steady run was needed.

I don’t think I have ever talked so much whilst running. OK, so the odd hello how are you doing to fellow racers maybe – being polite like, but not a full blown conversation.

And it was quite comfortable too, I wasn’t gasping. Which was odd considering we were getting faster and faster. Each mile quicker than the one before.

7 miles later and just over an hour and we were done. I’d really enjoyed it, it had been one of those runs that flew past and didn’t take much effort, yet I felt like I’d had a good run – if that makes sense.

Weekly total = 7.4 miles

Total covered this year = 132.87 miles

Distance left to cover = 738.13 miles.

Next target – 150 miles (I can almost smell it)

 

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LETJOG14 – Week 10

Out came the sunshine….

Runners. Everywhere. It’s amazing.

I walk to work from Liverpool St station every morning, and when it has been wintery and dark I may have passed 1 maybe 2 joggers / runners – which, considering it’s 7:15am, is pretty fair.

Since the rain has gone a bit, and it’s getting a little lighter of a morning, there are runners everywhere – it’s encouraging, it’s motivating – it makes me smile.

I wonder how many of them are doing the LETJOG14 challenge?

This Week’s Runs!

Tuesday - 4.1 miles (click here) - This was my one and only run of the week. Considering the change in weather I should have got out more often, but it wasn’t to be. A poor effort.

But what I lacked in volume I made up for in pace. This is a cracking route, picking up the thames pathway at the Millenium bridge and running along the Embankment to Westminster Bridge and back.

There were hods of runners, it was like being in a race. And you know what I like about it? There are runners of all different shapes, sizes, abilities, colours, but they’re all out there enjoying themselves and keeping fit and healthy (well most of them were, there were a couple of women I past that looked like they wanted the world to end there and then).

A sprightly 4.1 miles with a 7:28 average pace was good enough for me. That includes dodging around the tourists, especially at Westminster Brigde and just before where they stop and gawp across the river to the Millenium Wheel….

I managed to get myself into at least 5 tourist’s photos on this run hahaha

Weekly total = 4.1 miles

Total covered this year = 125.47 miles

Distance left to cover = 745.53 miles.

Next target – 150 miles (almost there)

 

LETJOG14 – Week 9

 Focus. I need to focus.

Again, I was determined to get some decent mileage under my belt this week, I haven’t run as far as I thought I would have done in this LETJOG14 challenge. I was desperate to do a 10+ miler!

I didn’t manage to get out on Sunday, nor Tuesday and Wednesday, but it still turned out to be a bit of a mixed bag this week, one disasterous run and one cracker!!

This Week’s Runs!

Thursday 3.2 miles – I had been looking forward to a long run after work, I had the route planned in my head, I knew what pace I wanted to do, I’d had a decent lunch…..by the time I got home I was ready to rock n roll. I got changed, kissed the clan and headed out.

First issue was waiting for the GPS Garmin watch type thing to connect to a satellite, that took about 10 minutes, it was ok though, I was still motivated dispite the cold, I pressed start on the watch and start on the Map my Run iphone app thing, and headed off. It wasn’t until I’d gone about a mile and a half when I realised that I hadn’t heard the app lady shouting out my splits / distance at a mile…I look at my phone which is strapped to my arm, and it hadn’t started. I was sure I had heard her say ‘begin workout’. Bloody wench!! Apparently not.

So, I had to pause the watch, knob around with the app – which didn’t want to play – and then start off again. I’d lost all motivation, especially when the app started telling me random times and distances. I hadn’t even gone two miles yet, and had no desire to continue. Messing around with the app had pissed me off, so I trotted back home.

Hence no ‘click here’ option for this run. I was gutted, but no point in continueing – I’d lost focus.

Saturday – 11.54 miles (click here) - After the app meltdown on Thursday, I needed to get out for a long run, so I tried again on the Sunday.

The route back in my head, a pace somewhere between 7:50 and 8:20 per mile was the target. I was in the zone and ready to run.

Straight down through the village to Boreham Interchange, over the A12, up past the BMW garage, then Sainsbury onwards towards BnQ, over the roundabout (mistake: this took me onto the dual carraigeway / bypass type road, luckily there was a small path), down to the roundabout with the dodgy carvery on, chuck a left, a little bit down hill towards the retail park, right at the round about, then right again, uphill now, left at the lights, follow it all to the Young Offenders prison, right at the lights, more up hill all the way to Aldi, left over the railway bridge, towards the second round about, swing a right, uphill again towards Beaulieu Park, just over two miles of uphill running I was fudged but my pace was pretty constant.

I plodded around Beaulieu Park, back around to Sainsbury, left past the BMW garage, up and over the A12 and headed back home on the 2 mile straight.

And yes it has occured to me that I may describe the route, but you guys probably haven’t got a clue where I am describing….hahaha

1h 34 mins. 11.54 miles. Av pace 8:12. I was well happy.

Weekly total = 14.72 miles

Total covered this year = 121.37 miles

Distance left to cover = 749.63 miles.

Next target – 150 miles (not far now)

LETJOG14 – Week 8

Give me more!

I was adamant that I was going to run more than 15 miles this week, just under 12 miles last week, and a poor performance the week before have left me well under the average mileage count to beat this LETJOG14 challenge, it’s time to up the ante and start cracking out some proper runs, especially with the Warwick Castle Half Marathon a few weeks away.

This Week’s Runs!

Sunday - 8.5 miles (click here) – A pleasant Sunday evening run with Wifey, my aim was to target 8 miles and keep each one under the 10 minute barrier, which we almost did, all barring 3 of the 8.5 miles. And that was mainly down to waiting to cross roads. Very proud of Wifey, she is coming along well, and should be in good shape for the Southend half marathon in June!

Tuesday - 5.4 miles (click here) - The Lunchime 5 miler, frought with it’s usual mix of deaf and ‘stop dead in their tracks’ tourists, light jumping cyclists and kids on half term! Fast paced, chilly and entertaining. Love it.

Saturday – 3.6 miles (click here) – I went to the gym yesterday….I ached when I woke up. I went to the gym this morning…running was not top of my to do list, but needed to get out just for a quick 5k. So I went when Edward was at football training, a quick blat around the village, not quite the 5 miler I normally do, but it was enough!

Weekly total = 17.5 miles

Total covered this year = 106.65 miles

Distance left to cover = 764.35 miles.

Next target – 150 miles!  

 

LETJOG14 – Week 7

Arrghh I still cant get motivated!

Still not feeling the running love.

Not sure what’s been going on with my head for the past few weeks, ok, so I was a bit sick last week, but even before that I wasn’t motivated. Running bored me.

A good couple of runs this week put my total into double figures.

Tuesday night’s run was all thanks to my mate Crispy. We’ve run together before a couple fo years ago, and we’ve done the Southend Half Marathon together on a scorching hot Sunday….He stopped running after that, and credit where it’s due has got himself back into it, and from the way he ran tuesday night, storming up a bastard of a hill like it was flat was impressive!! It’s good to see him back!

This Week’s Runs!

Tuesday - 6.3 miles (click here) – An invite from Crispy to see if I fancied a 5 miler was a blessing in disguise, the spark I needed to get my arse outside and the chance to run a new route. Crispy, back into running with much motivation and drive was an inspiration, and I reckon I could of beaten him over the 5 miles if it wasn’t for 2 ruddy great hills that I haven’t ran before (he has run them frequently), the first was ridiculous and he pounded up it like a feather weight gazelle – the git!

Thursday - 5.4 miles (click here) - Another crack at the new lunchtime route, I really enjoy this and hope to do it at least once a week. One day I will get used to the tourists, apparently dodging in and out of them and cyclists helps to build your core muscles….at least that’s what I am telling myself!

Weekly total = 11.7 miles

Total covered this year = 89.15 miles

Distance left to cover = 781.85 miles.

Feeling better!

LETJOG14 – Week 5

What I lacked in quantity…

This is the first time in a long while that I haven’t had the inclination, nor the motivation nor the energy to haul my arse off the sofa or leave my desk to go out for a run.

I’ve managed one run this week, and to do that I seriously had to pull myself together and give myself a kick up the backside with my own size 10s.

An evening run around the village, ‘perhaps blowing the cobwebs out may get the buzz and the motivation back’ I thought.

 …I made up for in pace!

My one single run this week was a blinder. My pace has been getting slightly quicker on the shorter runs, and this one was no exception.

It was only 3.9 miles but each mile was under the 7m 30s per mile. Not sure why or how, no change in diet, perhaps the rest had done me the world of good, but it was pretthy quick for me!

This Week’s Run!

Monday – 3.9 miles (click here) – great splits, quick pace, and not all on the flats!

Weekly total = 3.9 miles

Total covered this year = 67.15miles

Distance left to cover = 803.85miles.

Hopefully it will be much better next week.

LETJOG14 – Week 3

Increase the mileage

After the somewhat slow yet steady start to this year’s running, and to the LETJOG14 challenge, I wanted to increase the mileage this week.

15 miles average per week is the target, I was way down on the first week, just a little over on the second, and needed to catch up a bit this week.

Warwick Castle Half Marathon

Whilst I am clocking up the miles for the LETJOG14 challenge, I am also in training for the Warwick Castle Half Marathon which is at end of March. I got my half marathon PB of 1h 43m 34s there last year; in the rain, wind and snow that battered us around the hilly course. I’m not sure I am going to be able to match it this year, but anywhere around the 1h 50 mark would be good.

Weekly Stats

Sunday – 6.4 miles (click here)  What was initialy going to be a simple 5 miler, ended up being a little extra. I’d wanted to run a bit further past Hatfield Peverel and up towards Witham, but this meant running alongside the A12. Nothing bad about that, except the part I wanted to run along was notorious for accidents. I bit the bullet and went for it. The traffic tearing past me at 70mph was ok once I had got used to it, but a little daunting to start with.

Tuesday – 3.7 miles (click here) A lunchtime run at work, cool and fresh (the weather, not me), and plenty of pedestrians and cyclists to dodge. A pretty quick pace.

Wednesday – 7.2 miles (click here) A steady evening run around the village and out towards Springfield and back. A good route, couple of teasing hills, the only downside is having to cross a couple of roads on busy roundabouts….where drivers feel the need not to indicate (very frustrating).

Thursday – 3.7 miles (click here) Another brisk canter around the streets of London. Beginning to enjoy this route and run pace. Will look to incorporate a few hundred more yards, 4 miles would be nice.

Saturday – 3.8 miles (click here) A quick (well, much quicker than I intended to be) run around the village, all miles coming in under 8 minutes. Happy with that.

Weekly total = 24.8 miles

Total covered this year = 49.2 miles

Distance left to cover = 824.8 miles.

Felsted 10K 2012

The Felsted 10K 2012

Today I would be running the Felsted 10K 2012, I have never ran this race before, all I know is where it was, that it wasn’t cut off from traffic 100%, the course said it was flat and slightly undulating, so I could expect small hills, nothing major.

Oh and I also knew that it had been raining continuously for a good week now, and it was still raining today. This wasn’t a bad thing, I would much rather be running in the rain than in the scorching sunshine (see Southend Half Marathon).

I also knew that I had ran 10k at least 100 times, albeit the majority of those runs were not a race but pounding the streets on my own. I wasn’t particularly worried, I thought it would be a fantastic race, my main concern was for Crispy, he was running it with me, and it was only his second proper race, the first was obviously Southend Half Marathon. The Felsted 10k 2012 would be his first race at this distance, and on this terrain.

Although, he was competent enough to run 10k, and had done so on numerous occasions.

Before the start

I picked Crispy up with plenty of time to get there, assess the situation, warm up and be relaxed for when the race started. We arrived and were guided into a field to park the car, a quick change, consume a quick banana with some water and then walk up to the start.

Plenty of people were milling about and nattering, others were preparing themselves (some taking it a little too seriously in my opinion), we chatted with a few people we knew and then did a bit of a run to warm up as well as some stretches.

At 2 minutes to 11:00 everyone was behind the race car and ready to go.

“What’s the race plan then Westy?” Crispy asked me, I replied with “take it easy for the first couple of miles and then maybe pick up the pace a little, strong finish!” Thumbs up from Crispy.

When the starter went off, we all surged forward, everyone jockeying for space and to settle into their own stride and pace. Crispy and I surged on, darting in between other racers, working our way through the field.

When will I learn?

After about 4 or 5 minutes I found myself running along on my own, Crispy was no where around me. Where was he? What had gone wrong? A quick glance at the GPS told me I was running at just over 7:00 mins per mile. Shit!! I’d done it again, set off far too fast, I slowed down to just over 8 mins per mile.

Crispy caught me up, “Did you have a birth plan for either of your two kids?”   The question threw me a bit “No” I replied, “They both came too early for us to put any plans in place” (one was 8 weeks early, the other was 5 weeks early). “That explains why you went tearing off then!”

We ran side by side for a bit, but I’d knackered myself by setting off way to fast, Crispy gradually eked away from me, my legs felt like lead. I was running slower and slower, I ran steadily at about 8 mins 30 secs per mile.

Perhaps I shouldn’t of ran 10k yesterday, perhaps I was over doing it lately, who knew? All I knew was I was 2.5 miles into 6 and hating myself for running off too quickly. My mind raced with calculations, I wanted to finish between 50 and 55 minutes and in the top half of all racers. I’d be surprised if that happened at all today.

Hindsight and all that…

The Felsted 10k 2012 was not the race I had hoped it would have been for me. Crispy on the other hand had a blinder! He finished in 46 minutes, I was very pleased for him, I on the other hand finished in 50 minutes, OK so I had beaten my 10k PB by 3 minutes, but I was not happy about the way I had started.

I need to learn to start a lot slower.

Here’s the course and my splits.

Thursday 5th July 2012 – 5K time trial

Running club

Thursday. Running club this evening.

I checked out the website this week to see what route we would be running (I remembered this time). According to the posting we would be doing 5k time trials. Brilliant, the last time we had done this I had crashed and burned half way through, far too quickly out of the blocks.

Subsequently I had finished in about 25 minutes, a gasping wheezing wreck.

Well that wasn’t about to happen again. This time I would pace it a bit more.

5k time trial

Before the run I did my usual stretches and took on some water.

We headed out, a mile or so run down to the park where we would be starting the time trials. I kept at the back, a steady jog to try and conserve some energy.

I knew the route of the trials, 2 laps starting along the riverside, over the bridge, back down through Chelmsford University, cut back through the side road, over another bridge – and repeat.

It was a nice, flat run, and good for setting decent times.

My time trial

I started off quickly and was kicking myself inside, I knew I’d do that, I wanted a slower pace to start and then increase and push for the last half mile. I was running under 8 minute mile pace.

I kept going, breathing hard but maintaining the pace. I looked at my GPS, a quick few calculations, I could beat 24 minutes at this rate.

I ploughed on, I slowed a little but nothing major. I came over the second bridge and headed for lap two, still feeling ok, still breathing hard, but all the while pushing hard. I had the 24 minute target in my head.

Half way around the second lap I could feel myself slowing, perhaps I hadn’t quite paced this out correctly.

A left turn after the Uni, across the bridge and then turn right, the last 100 yards or so to the finish line, where 80% of the rest had already finished. I stopped my watch 23m:59s….

Here’s my 5k time trial PB

Tuesday 3rd July 2012 – Running at the same pace

Running at the same pace

This was the beginning of my last week of ‘solo’ running for a while. As of next week I would be working to a marathon training plan, 16 weeks of tempo, easy and long runs in the build up to running the Amsterdam marathon at the end of October.

Today I wanted to cover 5 miles running at the same pace. This may sound easy and probably is for some people, but it’s something I tend to struggle with, so this morning I was going to practice it.

A simple route around the village at a manageable pace was the plan.

Setting off too quick

As per normal I set off a little too quickly, this is becoming a very annoying habit I have, and something I need to work on.

My pace slowed down after a mile or so, my target pace of 8m 20s to 8m 30s per mile, seemed manageable. I set out and headed down toward the village.

A quick right at The Cock, up and over the A12 and back not only adds distance to my route but throws a short sharp hill in both the beginning of my run and at the end too.

Back down to the main road, left at Plantation Road and then around the back of the village to the top of Church Road.

On Target

I turned left then, past The Lion, down hill then up to the A12 junction, over that and back on myself for the 2 mile run home.

So far so good with the pace, although I had slowed a little, something which I expected to do, I hadn’t gone over the 8m 30s per mile mark, I felt pretty good too, the legs were holding up nicely and my breathing was steady.

The last two miles were good, the uphill run back toward The Lion was easier today (I’m sure that’s just a mental thing). I tried pick pace up a little once I’d come back down the hill by The Cock and started the last half mile home.

All in all a good run this morning, happy with it.

Here’s a good 5 mile route