Steady seven miles in the city

The animal that is Alan Ginn had been working hard at the gym on his legs this morning and so was looking for an easy 7 miles.

Now, I've been fooled by these so called easy runs before so as an added measure I warned Alan I expected to talk to him as much as possible. This would ensure two key elements of the day's run, firstly keeping me firmly in zone three - I can't talk and have the heart rate drifting near anaerobic, secondly in order to hear what I am saying this kept Ginn nicely next to me and not 3 meters in front.

This worked brilliantly until we crossed Westminster for the second time and Alan scented home and muttered something about steady back. I felt surprisinly good and each ratchet from Alan was fine and before too long I was ratcheting myself with Ginn matching, drifting ahead and me catching him or him kindly drifting back. By now silence was the order of the day and focus on mid sole striking on the left foot. I've reverted to the Kayanos after my GT-2145s developed a hole in the upper and are on their way to Asics to be inspected. I'm after a nice new pair! Anyway, I was worried about my tibialis posterior problems making a return with the shoe change and I think and can feel it a bit so plenty of ice and gel tonight.

By 51:04 we had done the 7 miles. Easy to steady out then some increasing speed for me on the way back. Tipping point was Blackfriars bridge as I felt that tingly 'you don't have enough oxygen to hold this' feeling but decided to ignore it as the finish was so close and kept with Alan to the end.

Ave pace would be a 10km in 45m or a half in 1:34.

10% more on race day? There better be at least that or Kenny will get to the massage tent before me.

Threshold Friday

Threshold Friday

Fancied something longer, but with a couple of fast miles built in. Hooked up with the infamous Alan Ginn (famous for running so hard he foams at the mouth during the Hare and Hounds).

We settle on easy (for him so steady for me) out to the three bridges race starting point.

Alan claims it's my session and he'll just tuck in behind and perhaps "if anything left in the tank" he'll pick it up going over the last bridge. So off we go as far as Vauxhall Bridge back on the north side of the river and then over Lambeth and a 270 degree turn back under to complete the P shaped route. So the first step on Lambeth and the machine that is Mr Ginn kicks off. At three paces ahead he starts yelling at me to close the gap and stay with him. Then all the way back along the home straight he keeps upping the pace and making me go with him until with four hundred to go my breakfast is thinking about escaping and I can't push any more, but at two hundred to go something kicks in and a bit of speed appears from no-where and I'm at top speed sprinting for the line much Ginn's delight. 15.22 so not really too much to write home about, but better than festering in the office. Good session, thanks Alan - my amateur coach!