Dark reps

After a long bank holiday Monday with calls from work (taken in the press room of Stamford Bridge) and a trip to the British Museum it was pretty full on and I felt the need to get some exercise in. Set off to the Luton path, but by 8:15pm it was darker than Mordor at midnight so I made a right turn and set off Wheathampstead bound. Handily already stored in the Garmin was a cheeky 6x 1km with 2min recoveries which fitted the bill perfectly, so off I tanked hammering along at something like 10km race pace.

I cleared the first one in 4.04, and then it was downhill from there. Legs were very strong except a squidgy moment on the last rep for the left leg where the Tibialis Posterier kicked in slightly - but it was the aerobic fitness and lung capacity that let me down. I could not gulp air down quickly enough in enough volume to maintain the heart working like that. Very frustrating. Lungs felt tight and I was worried I might be having a slight asthma attack, but no such excuse materialised.

If I want to do a 10km under 40s I guess I need to get that first km under 4mins then eh? Well the lasagne I had in my tummy kept suggesting it would like to reappear and the darkness was annoying as no sooner had my eyes go used to the dark and I could see the foot path again a car would blind me.

Redbourne loop ever so slowly

With paul and kenny away, simon going long at 7 min mile pace and Dave out on the raz and looking like being in no fit state to drive let alone run I psyching my self up for a solo effort. I was amazed to get a call from dave just after 7 saying he was up for it. So I waited and warmed up in the road as Dave drove over.
We decided on 9 miles easy and the Rebourn loop fitted the bill. Chatted the miles away enjoyed the morning.

With the hrt bearly in the exercise zone I felt easy and very strong. No injury problems and the new compression socks did the job.

Plenty of people out and only one person to catch on Beesonend lane, but he pulled up injured and stretched out so the traditional sprint finish never materialised with neither of us up for it we dropped to jogging pace up Crabtree Lane.

I'm sure someone told me about the benefit of running easy once, but the total time and ave pace was too depressing to mention.

August Hounds and Hare

Having had some physio on Wednesday and rested and stretched on Thursday another month had passed and it was time for the hairy hound.

As I munched my gel at the start someone made a narky comment about why would anyone need a gel as it was only five miles. I was already feeling the need after the mile jog down from Alders. Let's call this guy black top, there's more!

Set off with only Chris B (4 seconds) and Stuart T (2mins something) behind me. On the first bend I nearly came a cropper as I ran into the path of some terminator salvation style pavement cleaning contraption. I leaped to the side. Chris joined me and I could tell he was not redlining by his chatter all the way along the embankment. I grunted at the appropriate moments and appreciated his company as it kept my pace up.

We got to the Horse Guards horror story together, I called the right side which was blocked then we doubled back and we were stuck in tourists on a narrow gap. Out the other side and either Chris kicked or I faded.

Made it all the way to the mall before Stuart caught me. Tried to let him go and focus on the back markers I could see ahead. Felt good here and was 30 seconds from the last guy. Then was destroyed at horse guards horror story 2 as it took 45 seconds to get by the tourists and and another 30 to get over the road. Dug deep and kicked for home.

At first sight back top guy was now 40 seconds ahead with one mile to clear. Perceived effort was increased and pegged him back to 20 with half to go. Held till 400 out then 3/4 of max to go past just in case he challenged but never any danger. Sprinted last 100 for the hell of it. The guy I went after at the end was the gel comment man. So I shook his hand and the highlight of the race was to be able to say to him "well done mate. You should have had a gel!"

30:05 turns out to be only a few seconds off my all time personal worst and is actually my second worst performance ever. Only scraped in 12 seconds ahead of Clive who's improved by 3 minutes (in the same period I have slowed 2 minutes) - he's annoying achieved this by a strict regime of beer, taking up smoking again, eating loads and only ever running once a month at the race and refusing to wear any running kit other than shoes - he wants to go past me looking like a tourist.

On reflection I think much of my trouble today was roadworks management. To prove the point, I intend to whip around a 5 mile loop sometime this weekend off road to see what the real 5 mile pace is. I can also hear some mile reps calling.....

The first and last rocket

So the first bit was that I actually remembered to leave the office on time and was first rocket to the meeting place. Amusing to see some arrive at pace, having had to do my usual trick of race pace to get there on time.

Only around ten or so out today for a hot trip to the canal. Karen and Sarah were there and they dropped me on rep one of six. Recovery was one min. Two mins into rep one I could not hold the pace and was dropped like a stone. The elite vanished the mid group bunched and I was now in the slow group on my own. Decided to focus on form and take it easy, but with only 90 sec of rep two done I could hear the heavy footfalls and even heavier breathing of some mad guy on a seriously fast tempo creaming along behind me. There was no way anyone other than a rocket was going past me during the on phase of a reps session. I let him pull level and kicked hard pulling away with now a minute left on the rep. He responded and kicked again, but could not go past me until I collapsed in a heap after rep two. Saw him on his way back while doing rep three and he gave me a rye smile as neither of us were holding that crazy pace. Managed to make the third easy as a tactic to avoid the humiliation of being over taken by the pack on the return leg. The leader nearly got me at the last rep, but I had just enough in reserve to get to the end of the last three minutes uncaught.

Mentioned my injury and got some good advice from the top guys.

At first I was disappointed by my performance, but as I lolloped home holding the elite recovery pace and chatting I realised it was not all bad. I formulated the following excuses. Still injured. Was on earlies. Did circuits last night. Failed to fuel or hydrate properly.

Providing the dead wait until dropped like a stone

I was planning to go to Lockett's Rockets today, but Mark Westlake some how talked me into an easy run with him and Alan Ginn. Amanda (who sits next to me commented that she could see the fear in my eyes as I was talked around). Mark actually said "we won't drop you."

Plan was out to 3 bridges do that route and back. With the doctor's words still grating in my head 'you might need to ease off your training for a bit' and my leg aching straight away we set off.

Immediately Mark took the shortest routes dancing between the traffic in his spray-on non-chaffing black Lycra outfit and Alan responded by kicking again and again - so much for the sore back, evidently better then. My over training kicked in and lack of sleep was also slowing me down. The boys chatted away just in front and if the gap grew more than 10m or so they slowed to let me catch up. I really appreciated that. We crossed Westminster and entered the world of zero tourists, no joggers and speed. Only serious runners tend to get out here and one in a blue top came down the stairs at the same time as me opposite Big Ben. He tucked in behind me and was very close. Alan and Mark started to pull away and just after the first bridge he kicked and over took me. I responded and sat aggressively on his shoulder and we were close to bumping each other several times as trees and bus stops got in our way. Blue top dragged me to level with Alan and Mark who dutifully notched the pace up ever so slightly and we dropped blue top. Over the MI5 bridge and another challenge. Tri top goes past me and again I tuck in and keep with him for half a km until we catch Alan and Mark who open a space for me and we form a wall. Tri top is a big lad, but fast and goes past at pace just as we go back on the bottom part of the P. Alan and Mark have put some distance between themselves and me by the time I make it to the finish of the 3 bridges, by which time I am finished. The 2.3 miles were done in 15mins something, so 6:45 pace. Not blistering, but felt I was really working. Walked up the steps and jogged back. Took about a mile to recover and then back to a tempo like pace and finished strong to the office. 52:37 for the 6.4 miles which as a total is poor as not even touching the 10km pace I need except for the 2.3 mile section, even that would only just sneak in sub 42 for the 10km. Looking forwards to 3 days of recovery and then back in anger next week - hopefully a little fitter and a little faster.

Back at the office turns out Alan and Mark bumped into tri-top at the end of the run. He was not holding the pace he'd set when he over took us and Mark and Alan hammered the last section just for the fun of it.

Once again I am delighted these guys put up with me and my lack of speed. It was great to have them just ahead as it really makes a difference and forced me to put much more effort in than I would have done if I had been out on my own. Even the fast pace feels slow (which is good) and the slow pace feels excruciatingly slow so I am hoping there is a lot to come quickly as the Herts 10km is only 9 weeks away.

Long route to the launchpad, half a rocket?

I was working down at my old office for part of the day. I was aiming to make the Lockett Rockets, but was so late leaving and so much further away from the meeting point there was no chance of making the meeting point on time (I got there a full 20mins late) and by the time I'd plodded up to the start I bumped into the first Rocket who had had enough and stopped after three out and backs to the humped bridge. Reason being the path was blocked just beyond with more works. The rest had just left for their fourth set. In the heat and given the training over the last few days I decided that session was definitely not for me. I opted for the 60 on 30 off session, doing as many out to the blockage as it took. Tried to focus on form over speed and enjoyed the first few as I did not feel like dying after each one. Then the heat kicked in and I was distracted between rep three and four by the elite on the return leg absolutely tanking it home. I applauded their effort, but such was the focus these guys hardly noticed. They were closely followed by Sarah who looked like she was really working and as I got up to speed through the next rep I saw Steve Scrutton zooming along pretending to be injured at the back. After all that I could not help myself and hammered the next two reps to the blockage and by about rep 8 I was so hot and tired and the leg injury was starting to speak to me louder than a whisper. I remembered the form and surprised myself with the same speed for less effort by simply turning the focus to form for the last two.

Overshot the exit on the last rep so kept going and found and alternate route back to VE. Got caught on the way back by a lady who had been running up at the canal, so had to run rather then jog to avoid being passed. Major cooling down achieved in the Barbican tunnel, very hot by now and very slow.

Recovery with Alan and fast circuits

Recovery Westminster with Alan

Alan was injured last week so looking for someone to slow him down. I was that dead weight!

Did Westminster loop with the Westlake variation, ie coming over Blackfriars on the way back avoiding many tourists and roadworks on the traditional loop back over Millennium bridge.

Ran free (of electronics) and Alan dragged me around in about 32 mins based on his analogue watch. Still faster than roughly the same route on Friday which is probably why it did not feel much like a recovery run for me.

Did not feel like a recovery run.



Then in the evening I managed to get along to Laurence's Fit Village circuit training class the Power Hour. He's been spamming me with texts about fast runners to try and get me back after a long absence. Been away due to injury, holiday and to help sort out a wedding. So there I was cycling in late as usual and it did not take long to work out who the fast guys were, one faffing with a Garmin constantly (Darren) and the other (Dan) was in a running vest and had less body fat than a stick insect. I was trying to take it easy with half a mind on Tuesday reps tomorrow, but could not resist letting the Lockett Rocket out on the final shuttles. I went for it on reps one and two catching and passing the fast boys - but I got the distinct feeling they were not really trying much. However, that had the effect of facilitating an introduction and a hand shake which confirmed they were Sunday Simon's buddys from THAT RUNNING SHOP whose name shall not be mentioned.

Having done the recovery run earlier I expected some grief from Tibialis Posterier (and got it, just a niggle but enough to know it is there). It seems to dislike anything less then 6:30 pace. This is one wierd injury. Never had anything that actually improved with speed.

Darren's garmin glowed like a torch on the last rep as darkness decended on the Power Hour and the insects licked off my repelant and started feasting on my legs. Nice. That same Garmin also discovered we'd covered 2.5 miles that night. Very interesting.

Running Fource Meets Simon

Through a set of random happenings Running Fource welcomed a new top dog to the team today. Simon Speirs, he did St. Albans in 1:25 (according to the official results) and can fairly motor along doing 10kms in 38mins. He is an advocate of THAT RUNNING SHOP IN HARPENDEN's running club, but since the infamous incident with the Brooks shoes I try not to think about that place. Oddly, Kenny "lets do a slow one boys" had invited him along having met him the day before as he overheard me telling Kenny about the arrangements for the allotment club fete. I'd knocked out some hard labour at the plot on Sunday and so the hot dogs and cake and kiddy treats went down a treat at fete safe in the knowledge that by 7:15am on Sunday I'd be burning calories faster then I was eating them at the fete.

I wanted to go straight to the Herts 10km start and run the official race loop, but Kenny insisted we do a short 3 mile warm up out towards Luton and back over Cooters End Lane to get into Rothampstead park to get to the start. With 4 blokes (Dave, Kenny, Simon and no Paul - holidays for the next few weeks) and four Garmins we had about six plausable directions to get to the start at one point. Eventually a consensus was reached and we jogged to the start point and started discussing the route. Comment of the morning went to Dave "We're not racing this are we?". Er now. Steady, Yes says Simon 7min miles will do fine and we're off. It's 2 miles to the hill and the hill is about a mile long. Simon turned on the class and floated up the hill like it was not there. I was talking to Dave and suddenly he was gone too. He covered the 30m between Simon and I in next to no time and I had to dig deep just to keep the "slow" pace going. At the top Dave and Simon had stopped pulling away and were chatting away so I pushed and tried to slowly peg them back. Boy was it slow, but peg them back I did. With one mile to go there was a sharp right turn and I got a surprised smile and a nod from the front lads before they promptly stopped chatting and increased the pace so I could not keep up. Simon says that was Dave's move. I cut the corner at the buildings but even that was not enough. Distance was slightly over, time was 47 something. Felt like I was working hard though. Pleased I caught up with the buys. Kenny rocked a bit later. Simon then shot off for another 8 miles and we abandoned the orginal plan I had of some reps on the tree lined hill. We jogged home and Dave found a wallet, but stripped of cash. At least the poor guy will get his cards back!

I'm claiming that as a mid tempo as ave hrt was 154 on the 10km and 143 on the warm up. On the 10km section I was faster than my race last Thursday!

On checking the Garmin turns out our 3 mile warm up was 5.5 miles plus another mile and a bit home and that a good 12 miles done this morning.

Westminster Easy Recovery and new shoe test drive

The new shoes were a stroke of luck. The physio on Monday had advised the same as the other physio that a trainer change was due as I needed even more support in the food arch than my favourite keyano gels offered. Both advised the GT-2140. To my incredible good fortune a chap at work had just bought a pair of those half a size too big - but my size. He'd only worn them once so I got them for 60 quid. I have now made the transition from neutral to over pronater, in spite of my efforts to change my (running) style rather than my shoes.

I decided to take them for a spin today and seemed ok to try new shoes after the exertion of last nights race. Headed down to the river and was sort of taking it easy but soon found myself picking off the joggers and enjoying the fact I was not surrounded by elite runners. Not one single challenge all the way to big ben where the little incline on the bridge caused an increase in perceived effort to maintain the pace. I was suddenly aware of an increase in speed which was due to the extra effort continuing on the downhill side of the bridge. I enjoyed the extra speed for free, but could not hold the pace on the flat. Tons of digging up roads all along the back of the aquarium and the eye, including Marigold passage being blocked, that meant I had to take the steps at blackfiars bridge to get down to the river. Very busy along the riverside to millennium so I ran along a wall at one point remembering to land on the right foot when I jumped down. Millennium bridge was a nightmare as usual and as I came of the bridge a bloke and a girl crossed the road at the same time as me. They absolutely tanked it up the hill and I took the steps and crossed the road then bumped into them again still racing each other heading along my route. Red rag to a bull. Lifted the pace to 5km race, caught them after one block, let them cross the road just in front of me and with only 200m to my office let the Lockett Rocket out just long enough to drop them. The meaning in the look they gave each other as I glanced back to check they had not come with me I can only guess at. Still made me feel good amongst the mortals.

Stretched off in the gardens enjoying the shade and pondering the run. Tape was holding up and I could tell the shoes were different. No more pain than from a normal run and decided to take Alan Weir's advice and wear trainers when I could at work.

By home time I could feel Tibialis Posterier moaning slightly, but not much. Louder were the thighs and glutes complaining about having to work again so soon after the race.

Distance was 4.19 miles in 33:12 so can't really claim a tempo run although it felt like it in parts. Ave just under 8 min miles, but very lumpy.

Feel looser from running a recovery run. Got home to find the new orthotics had arrived so popped them in. Definate improvement on two grounds, firstly they are full foot (not just heel) and the physio is right, they don't move. Secondly, as they are specifically for sports they are much more rigid and offer significantly more support. Great, more kit. More running!

Victoria Park Assembly League: Start of the road to recovery?

For the first time ever there was some mass in the en mass at the back of London Wall at 6:45. There was Mark, Martin and I. We headed down to the tube and Mark astounded us by appearing to pull a blond at the ticket machine. Later he admitted it was his ex-girlfriend's best mate so that doesn't count. We met Andy Weir on the down escalator. Now that is putting some mass in en mass.

From mile end Martin had an efficient route for us to follow and amused us with tales of systems named after birds or prey or athletics events. At the railway we could have used the pole vault app, but opted for the more conventional route under the bridge.

At this point martin announced that he normally jogs from this point so we did, all the way up into the park. We were there before the seac numbers arrived, now that must be some kind of record.

We got got changed and I revealed my left leg all black kinesio taped up in a fetching, nay sexy even (according to some of my colleagues - yes Amanda, Clive and Jean-Marc that's you) way. The most experienced guys were of the view - "Are you sure you should be racing?" Well yeah the physio said it should be ok.




Steve hobbled up feigning injury and saying he was aiming for 24 minutes. He whipped around in 22 And while he joined me at the very back of the back he set off like the road runner, pushing through the slow pack and putting 30m between us by the first corner. I could see him and Mark (who thought it was 5k and shouted to the group he was with "last one gets the beers in" at 3 miles and sprinted for the finish which turned out to be another half miles way) was on my shoulder and complaining about Steve's pace. I could see him and that was ok for me. I decided the pace was ok and the leg was ok so I was not going to risk any more. Settled into the run and as ever remembering to land mid sole and not toe off did the trick.

By mile one I'd done 6:53 and planned to hold that for the next mile which I nearly did moving one at a time through the field. 6:59. (Third mile was 6:58 so steady if slow, but at one mile to go the race became interesting. Up to then every person I overtook just let me. But at 2.5 on they all challenged. It was hard work dropping them. At the playground I was just finishing off passing a group of three blokes when a small lady with the loudest footfalls you've ever heard crashed through inside us. Race on! I concentrated on breathing and form and lengthening my spine and held the pace she set up to the turn in the home half mile. She could not hold the pace she had set so was dropped and I told myself it was just a 3min rep to the finish. I did that last half mile in 2:39 which is not bad.

Total time: 23:31
Ave pace: 6:50
Ave Hrt: 163
Max pace: 5:00
Max hrt: 178

Very pleasant food, drinks and chats after with the SEAC boys. Good run and a good night out.

Martin and I got lost on the way to hackney wick and so had to run fast to catch the train. Including the switch backing up ramp at full speed! Just made it and found another rocket on the train.

Plenty of stretching now and we'll see how it goes once the tape comes off on Saturday night.

Short Sunday Handicap

With Dave out with some kind of flu like symptoms I half expected him to come sneezing past at mile one but he had learnt his lesson in Bedford last December, so skipped the run.

Paul and Kenny though both looked like they meant business. Kenny had disappeared off to check out the end of the route and Paul was mocking my lack of warm up. Well he had a point. A few strides confirmed that I was still technically injured.

We decided 1 min was not enough handicap for Paul v Kenny and after much discussion we gave Kenny 1min 50seconds start.

The route was the traditional Weathampstead with the extension at the end to make it just over 5miles (rather than just under). On the lower lea valley walk there was a tree down at the golf course and it had been cleared to the side, but as Paul went over it I did too. Unfortunately, my stature is such that it is not quite so easy for me to squeeze through such small gaps. Once over the tree in a most inelegant manner, I lost my stride and could feel Tibialis Posterier tugging away at the shin and decided not to keep up with Paul. 6:44 for the first mile.

At the top of the hill I caught a glimpse of Kenny and Paul strung out in front of me. Normally, this would inspire me to try and pull them back, but all I could do was watch the gap grow and imagine the battle up front. Having decided there was no hope of catching them I struggled mentally to hold the pace. I dropped off the pace on the hill to around 8min miles. I forced my self to get faster through the town and as I felt the slowness I tried to speed up and make the perceived effort harder. Absolute performance was up to 7:30s and heading in the right direction (ie each mile was a bit faster than the previous one), but never threatened to catch them.

Finished in 37:52 way behind Paul's 36:15 but the big story is Kenny who closed a 38:05 - he'll be giving me a start soon. Ho hum.

Today's excuses involve injury, tiredness (wedding until past midnight and too much champers), so a mild hangover too boot!

Looking forward to some Physio at Batford tomorrow to set me up for Thursday's Assembly League.

Nearly not the last Rockett

Was early to the meeting point and this time and Aisha and was there, so I felt safe as more and more of the uber elite rocked up that I would have some company at the back today.

The cold rain had stopped and a baking sun scorched the road and towpath bone dry. It was beginning to scorch me too as we arrived at the canal.

The session was called as 10 minutes out, 3 recovery and then back with the following: 4x 60 on with 3o recovery followed by 4 more of 30 on 30 recovery.

On the ten out I went right to the back and Steve Scrutton was there too nursing an injury and claiming he was going to jog at the back and true to his word he let us go off. After about 3 mins into the 10 I decided to overtake Aisha and she did a great job of making just enough noise behind me to keep the pace solid and we nearly got the gas canisters in the 10 mins. Now, while that put me miles behind everyone except Aisha lets check the distance. It is 2.5 km making that a 40min 10km clip or 6:29 min miles (or an 85min half if held for another 75mins eek!) so the point being that was a respectable 10mins.

Noticed a dead bird in canal, that's the way I like my pigeons belly up in the drink and not under my feet!

On the way back Aisha and I were doing ok on the one min reps - Aisha's beep beep when we caught some joggers made me think of the roadrunner cartoon. At the third I was joined by Martin who volt faced and started to join in with us. My pace was now put to the test as Martin was not messing around. I let him lead and was able to keep him in check through the one min reps, but his better speed and acceleration meant I struggled to stay in touch on the 30s. But I had some in reserve. On the last rep I cunningly let Martin lead through the tunnel, as since the Bob incident I've been a little tentative going through those on the effort, but then accelerated out and past for the last 15 seconds going deep into the fifth zone finishing with stars spinning around my head as I doubled up to gulp in the hot dry air. All worth it though on two counts, to not really finish last and also for the encouraging words that are still ringing in my ears from Martin, "Strong finish, Niall".

Job done.

Booster rocket fails to egnite

After an enforced break due to Tibialis Posterier issues and 10 days in the Lac Lemain region and and specifically St. Prex it was time to see if the rest and orthotics had done the job or not. And the only way to do that is to be at the corner of Chiswell Street and Bunhill Row at 12:30 on a Tuesday and see if the injury withstands a Locketts Rocket's session.

Around 15 plus rockets waited to blast off and in amongst them I was pleased to see Karen, Sarah and Martin. While all of them are faster than me I was hoping to keep up with them to some extent. Some neat Hare and Hound style traffic management meant Martin and I were leading the pack up to the start, but the injection of pace on the road might not have been an ideal move. The uber elite simply accelerated to catch and overtake ramping up the otherwise acceptable pace to the start.

Someone is following a runners world program and so a request for 12 times 90 on with 60 recovery and no middle rest was granted. Martin grinned as he joined me at the back, tucked in behind Karen and Sarah. Reps one and two were comfortable and strong. Rep three was hard and by rep four I'd lost the plot and was nowhere. At the end of rep five Martin was heading back after five as he had a meeting to go to and so we decided to turn there and do the five reps back together. I was useless on those and Martin very kindly waited for me at the end of each effort and we jogged through the recovery together. I nearly kept up on the penultimate rep to save some dignity, but on the last any thought of racing was swept away by Martin's ability to quite simply to run faster than I can.

And Tibialis Posterier? Well. No gel, simply stretching and being totally single minded about every single foot fall hitting mid-sole first and lifting the leg rather than toeing off, seems to have done it. Malcolm Balk would have been proud of me. Thighs became stiff (good sign as using the powerful muscles) later in the day and I cramped up on the way home on the train and at 10:20pm still feel like I was working hard today. So a success of a peculiar kind. No booster firing, but all systems are functioning once again and so as Arnie once said "I'll be back!".