No Central Heating

I was planning a run today at lunchtime but got a call from home. "The central heating isn't working!" Wife had phoned British Gas to come and fix it, unfortunately they could only commit to coming between 12:00 and 18:00. Wife had to go out so I had to come home and wait for the Gas Man - no lunchtime run for me

This may be a good thing as my left hip was hurting a little bit.

The really bad news is that he wasn't able to fix it! Its an electrical problem which is proving hard to track down so he needs some specialist help. He's coming back tomorrow but for the time being on one of the coldest days of the year we have no central heating, so I currently have no need for an ice bath, I have an ice house!

7 Weeks to go

What : Easy recovery run
Distance : 6.05
Time : 57:24

Today was one of the slowest runs I've ever done but then it was supposed to be slow. I've discovered this slow running lark as all a state of mind. You have to be in a "I don't give a $£@&" state of mind where you don't feel pressured. I was running in the dark (which is unusual for me) and couldn't really read either my Garmin or HRM, so I couldn't get upset about what they said!

This week was another easier week, but still had a couple of toughish sessions speed sessions in it but not as tough as previous weeks. I did however have a long steady run which was good fun. Though I'm not sure if it was at quite the right speed. This quicker run did give me a relatively low Parrot Predictor but I have to remember the Parrot Predictor is the theoritical best time not a predicted time.

Miles This Week	46.3
Miles This Month	185
Miles This Year	390
Total Marathon Training	783
Parrot Predictor	3:17:14

Long and Steady

What: Long Steady Run
Distance : 14 Mile
Time : 1:46:05

As my Long Runs are getting well Long, they are now being interspersed with Longish Steady Runs. Today was one of those days. I suppose I didn't really need to do it today since Bramley last week was a very long steady run, but I sure wasn't going to do another 20 miler today. I made a change to my normal routine this week I actually did a proper mile and bit warm up before the main course. I think this helped because my HR was fairly steady from the start. The split times are at the bottom. Everything was going well until the last 2.5 miles. At this point I bumped into Titchfield Hill 30+ metres of elevation in about 300 metres - not fun. My HR went ballistic at this point and I didn't manage to get it settled back down.

Training is beginning to take its toll on other runners. Two of my compatriat bloggers ( Evil Pixie and Aim High! ) are both nursing injuries which has sidelined them. I'm hoping they have a swift recovery and are back running soon. Other runners have now hit the training wall and wondering if they are actually going to make it to big day. It would be a shame if any of them gave up as there is only 7 weeks left to the day.

Mile	1	2	3	4	5	6	7
Time	7:30	7:35	7:47	7:32	6:35*	8:12*	7:41
HR	148	153	156	160	158	162	162
Mile	8	9	10	11	12	13	14	Ave
Time	7:33	7:29	7:32	7:41	7:41	7:56	7:39	7:35
HR	159	159	161	162	164	166	171	160

*Garmin had another funny giving a very quick time for mile 5 and slow time for mile 6. I suspect it had a bad ready and measured a mile incorrectly then corrected the problem during the next mile

Erratic Heart Rate

What : Easy Run
Distance : 5.16
Time : 46:15

I had meetings either side of lunchtime today, so I didn't think I was going to be able to get out. Luckily the morning meeting finished early so I managed to get out for a gentle run before tomorrows longish steady run.

One thing I have been noticing for a while is that I have a very erratic Heart Rate when I first start running. My average HR for the first mile was 158 and it had a maximum of 192!!! The 2nd mile was only 137, the run average was 143. I had even been trotting for a couple of minutes before I started any stopwatch. I've no other signs of been unwell, no dizziness or shortness of breath, just an HRM saying I've got a ridiculously high HR.

I'm inclined to believe that it is the chest strap having difficulties picking up the electrical impulses early on in a run, maybe I'll have a prowl round the net to see if anyone else has similar experiences.

Here's the breakdown

Mile	1	2	3	4	5	5.16	Ave
Time	9:02	8:56	8:59	8:55	9:01	1:20	8:58
HR	158	137	141	138	140	146	143

Revising plans

What : brisk run
Distance : 5 miles
Time : 35:56

Good dinner out night last night with MrsW. The sticky toffee pudding was wonderful but a bit late to bed and not a good nights sleep having eaten so late. The run was supposed to be brisk (or about half marathon pace) which I would have liked to have done outside, but I didn't trust my digestive system after all that rich food. So it was the treadmill again.

Did a mile warm-up got off reset the HRM etc and started off on my 5 mile brisk. Not a lot more I can say really My HR only averaged 158 but was beginning to drift in the last mile as it went from 161 to 164. But neither of these are anywhere near the 171 which the upper limit.

Perhaps I'm not pushing myself hard enough? Don't suppose it really matters I'm on track for a sub 3:30 that is my main priority I'm not going to jeopardise that by pushing hard now and getting injured.

Happy Birthday to me

Today is the 15th anniversary of my 21st Birthday. MrsW and the little W's bought me some nice running presents.

I got a Bright Yellow Brooks running jacket, a couple of long sleeved tops and a pair of running gloves. So with all this new cold weather gear I can confidently predict it will get warm soon.

Unfortunately I still have to work and run ( or is that run and work ), so I bought a whole stack full of cakes for the office and went to work.

The lunchtime run was a dull affair. It was cold and light snow showers and I really had to drag myself out to do it. I cheered myself up a little by wearing my new jacket which is lovely. The run itself was supposed to be an easy 6-8. I did 7.6 in about 1hr 6min but never felt happy. I'm coming to hate my easy runs, their no fun. There is no challenge of going a long distance or any zip to them, they just have to be done.

Got back to the office and went for a shower only to find that the Ice Bath Manic calling himself Aim High must have interfered with the hot water supply. There was no Hot Water! The showers only did cold or VERY COLD. I wasn't very amused, I am definitely not going for an Ice Bath after that experience.

Warp Core back online!

Sounds like something out of Star Trek but I suppose it is a good analogy to describe this mornings session. As I said yesterday today was 1 mile reps and that means the treadmill. Back to the fast stuff after a lazy day yesterday.

As this week is an easy week it was only 3 reps instead of 4 I had 2 weeks ago. I also heeded the schedule and took the full 4 minutes jog recovery between reps. The first rep started badly and I felt as if I wanted to just get off but I need to be of tougher stuff so I persevered. Things got better. 2nd Rep was much smoother, the 3rd was hard work at the end but then I expected that. By the time I'd finished with the Warm down I'd covered 6 miles in 46:50, not bad considering.

The Bramley 20 official results are now available and I recorded 2:35:39. I was perusing another RW Blog about Bramley from WS Susie and her thoughts on the Bramley 20. A very knowledgable person ( I must add here blog to the links at the side ). She faced the same dilemma as myself regarding pace training run pace or marathon pace. I ran mine at marathon pace because I had to have confidence in my ability to run and the pace and for prolonged periods but faced the prospect of being slow and sore for a while. Given today's performance I got away with it but not by much...

Some well deserved rest

Well when I say rest day I mean - do a gym induction for a couple of people at the works gym followed by a little light rowing and then a stretch.

Was a bit stiff getting out of bed this morning (especially at 4:30 to get a drink of water) I'd been told that some people have to go sideways down the stairs the day after running a long race. I was one of them!

Struggled back to bed and when it was finally time to get up my body was just about ready to respond. Stepping into the bath to have a shower was "uncomfortable" but the shower soon warmed me up and I began to feel like a member of the human race again.

Things have got better during the day and if it hadn't been for the lunchtime gym induction I would have been off for a run, whether this would have been a good idea I'm not sure.

Back to running tomorrow and the joys of 1 mile reps.

Bramley 20

Done it! Cracked 20 miles. Ran the Bramley 20 in rather cold conditions in something like 2:35:45. Meet a couple of guys from the 3:30 thread at the race and ran most of it with them. Stirling job by GeoffM in setting a good pace and all credit to Sawyer how had just arrived back from a skiing trip.

Details are below, but the Garmin and the course measurement didn't quite agree (and I know the course measurement is more accurate than GPS, so there is a runt of 0.12 miles. I'm trying to think what to say about the race. It was certainly well organised, well marshalled and great provisions with water and isotonic drinks.

Strangely I can't remember much of the race, apart from seeing a broken television lying by the side of the road and a hill that got a lot longer and steeper the 2nd time around. The last 4 miles are a little undulating and this took it out of me as my mile times increased for them. By mile 19 I was mentally done in. I had spent the last 8 miles counting down to the end but there was just something about that last mile that nearly got me to stop running. Perhaps it was becasue I was beginning to pass a steady stream of other runners that were walking and something was saying "Its OK to walk". I did manage however to conjure up a sprint finish from somewhere which was good fun.

Mile	Time	HR
1	7:43
2	7:44	148
3	7:28
4	7:31	156
5	7:36
6	7:47	160
7	7:37
8	7:35	161
9	7:46
10	7:42
11	7:44
12	7:57	159
13	7:45
14	7:39	159
15	7:53
16	8:07	161
17	7:55
18	7:55	162
19	7:50
20	7:39
Runt	0:41	167
Total	2:35:45	159

Getting nervous

Bramley 20 tomorrow. Longest I've ever had to run and its going to be a Marathon Pace! You could say I'm a little nervous

I've was fortunate in some ways today - My parents computer had a failed CD-Writer so I was called upon to fix it. This distracted me for a while and this evening I've got the little one's to bed, made up my energy drinks for tomorrow and pottered around. Just need to pack my bag and double check the race instructions then I can head for bed. Oh I also managed to do a 2.4 mile jog this morning to keep loose for tomorrow.

No rest for the wicked

That's how I felt this morning. I'v taken a day off work so that I can spend some time with the kids at half term. Only problem is I've still got to run, so instead of a nice lie in the little voice inside my head kept on going "Got to get up, you've a run to do"

What : Slow to Steady
Distance : 7.8
Time : 1:03:40

According to the schedule today was supposed to be 2 miles easy 4miles threshold and 2 miles easy. This was a bit tough to be doing 2 days before the Bramley 20 so I threw myself out the door without a plan of what I was going to do, all I knew was start slowly.
Did this then I got to about 2.5 miles and got bored so stepped the pace up to Marathon Pace and held it there for the next 4 miles. Then trot to finish.

I won't bore anyone with a table of split times, because its getting late and I'm tired so I'll say goodnight at that.

Time Warp

I think I have definitely found a rift in the Space Time continuum. Out running with my Ex-Training Partner (The one that is much much MUCH faster than me!) when my Garmin started counting down the distance. This was in exactly the same spot as yesterdays problem. This time it kept on calculating the lap speed and then suddenly jumped forward in distance to give me the faster mile in the run by 40 seconds! To prove its not just my Garmin running partner's Garmin threw a wobbler and recorded the slowest mile by 40 seconds. So if youre ever near the superstores in Locks Heath keep an eye out for any aliens.

Running bit
What : Steady
Distance : 8.45
Time : 1:02:35

Breakdown

Mile	1	2	3	4	5	6	7	8	8.45	Ave
Time	8:03	7:28	7:26	7:19	7:39	6:40	7:32	7:04	03:20	7:24
HR	150	159	159	159	161	164	164	160	164	159

Space Time Distortion

What : Recovery run
Distance : 6.7 according to Garmin - but I know the route is 7
Time : 1:00:17

I must have crossed a Space Time Distortion today. My Garmin bleeped at me to say I had just reached 4 miles. When I next looked down it was saying I had covered 3.8 miles, I'd actually gone backwards! Unfortunately time hadn't gone backwards it was was still going forwards, as you would expect. Eventually it counted back up to 4 miles and started working properly again.

Bit of trouble at home. Mrs W is not very well, shivery, cold and aching bones it could be the dreaded flu . Little W's are all recovering from their sneezes and coughs but what Mrs W has is different. Life isn't being helped by the fact its half term and I'm working.

Split times

I was recording some fantastic split times 5:45 but then they started getting slower 5:54, 6:03, 6:12 I was blowing up. Then much to my dismay I realised that I had been dreaming and the split times was actually the time on my alarm clock everytime the snooze timer was up

Eventually I dragged myself out of bed but I was a tired bunny all morning. Somehow managed to drag myself out a lunchtime and that was a wake up call.

I've not fully learned my lesson from last weeks hill reps. Today was reps but on the, relative, flat. 12 * 1 min with 1 min jog recoveries, well I say jog recoveries I mean "walk for 40 seconds with hands on head wondering where the next breath of air is coming from before moving a little quicker than walking" recoveries.

Still the really hard session of the week over and done with well apart from a small matter of a 20 mile race on Sunday....

9 Weeks to go

Is it really that soon? Getting a bit nervous when I think of it in those terms.

Today was the standard recovery run - 5.95 miles in 53:07. Nothing much else to say about it apart from I didn't feel as bad as some of the "day after the LSD" recovery runs have felt.

Weekly round-up

Total for the week	53
Parrot Predictor	3:29:02
Total for the month	86
Total for the year	291
Total Marathon Training	684

The Parrot predictor isn't as good as a couple of weeks ago (closing on 3:15) but then the mix of runs is different only one steady state and one long interval with longer recovery runs. What is encouraging is that my long run speed is improving, albeit only by a couple of seconds per mile but every 2 seconds per mile is nearly a minute over the length of a Marathon.

Next week brings the Bramley 20, that will be the first true indicator of my readiness to run sub 3:30 at London. Fingers crossed!

Hills on the LSD

What : LSD ( Long Slow Distance)
Distance : 18.5 miles
Time : 2:40:35 (Breakdown at the bottom if anyone is that interested)

Its that time of the week again, time to spend most of the day running around South Hampshire. I tend to run my LSD over a core route tacking on a bit to bump the distance up. I've always called the route flat because on some streches you can run for a mile or more without crossing a contour line, but I decided to have a look at an OS Map and work out how many "bumps" my route actually has. Here is a round-up of them

Titchfield Hill 30m in about a Km
Bridge St 15m in about 300 metres
Peak Lane 20m in about 600 metres
Park lane 30m in about 1Km
And my absolute favouritre (Not!) 10 m in the last 50 metres to the house

None of these are that savage but maybe my route isn't as flat as I think...

Breakdown
HRM can only do 16 laps so the HR is for 2 miles

Mile	Time	HR
1	8:25
2	8:59	149
3	8:36
4	8:42	144
5	842
6	8:43	151
7	8:55
8	8:22	148
9	8:38
10	8:41	146
11	8:39
12	8:35	152
13	8:19
14	8:43	151
15	8:37
16	8:57	154
17	8:43
18	8:33	157
18.5	3:35	160
Ave	8:38	150

Return of the Sniffles

What : Slow to Steady
Distance : 8.37 miles
Time : 1:03:48

The gory details

Mile	1	2	3	4	5	6	7	8	8.37	Avg
Time	7:55	7:40	7:53	7:35	7:43	7:37	7:25	7:09	2:46	7:37
HR	151	152	154	154	160	163	160	166	168	158

According to the schedule today was to be a steady run "starting slow and finishing faster" the thing is I don't think finishing faster meant a 7:09 last mile. I've got LSR (or LSD) tomorrow so I may pay for that later.

There is potential trouble in the West household. The little ones all have the sniffles again. Middle one has a nasty cough to match and was off school with it early this week. I've started sneezing and minor sniffling but no other symptoms. I'll check my pulse in the morning and if its OK then I'll declare myself fit for running. In the mean time I'll order in another batch of surgical masks and gowns....

Tactical replan

The past couple of days have been a struggle to get out at lunchtime as we've been interviewing for a couple of new developers. I lost yesterday's run in its entirety because an interview supposed to finish at 12:45 finished at 1:30 and I had another meeting shortly afterwards. I wouldn't have bothered if it was an Easy run I had lost but it was one of the weeks key-sessions so minor replan required.

So instead of going 8 Steady, Rest, Mile Reps, 18 mile LSD it became Rest, Mile Reps,8 Steady, 18 mileLSD.

I may come to regret this on Saturday but I'll play it by ear and listen to my body.

As for today

What : 4 * 1 mile 400 m jog recovery
Distance : 7 miles
Time : 52:31
Ave HR : 163
Max HR : 185 (Thats supposed to be my theoritical maximum!)

Rep Number	1	2	3	4
Ave HR	166	170	174	178

It came from the Fog

What : Easy recovery run
Distance : 6.8 miles
Time : 1:01:47

Early morning run for me again this morning due to lunchtim work commitments. I really must train my boss to stop scheduling things at lunchtime. After yesterday's excertions it was an easy 6-7 miler.

Overview ( spot the hill!)

Mile	1	2	3	4	5	6	6.8
Time	9:29	8:56	9:01	8:56	8:51	9:20	7:10
Average HR	137	139	140	Oops	140	146	144

I was somewhat taken aback during my run when I saw something coming out of the fog on the other side of the road. It was the abmoninable runner covered from head to toe including a full face balaclava and bright yellow running jacket. Its not as if it was cold I was in a long sleeve top and shorts. Perhaps I'd better change my route in case it catches me next time.....

The hills are alive...

To the sound of me about to expire

What : 10 * 50 secs Hill repeats
Distance : 6.8 miles
Time : 58:53

This was tough. After my last hill session I thought the hill wasn't steep enough, so I found a steeper one much steeper
This was a mistake although its only for 50 secs it was a hard 50 seconds. After the first repeat I thought OK breathing is bit hard but I can handle this, but by the time number 8 came round I was looking for an oxygen cylinder, number 9 felt like I was better of dying right there and at the end of 10 I leaned on a fence wondering if I was about to see my midmorning bananas again. I was actually wondering if I would be able to make it back. After a couple of minutes of me holding up the fence I felt OK enough to set off back to the office. Needless to say my time wasn't superfast but that's the hardest session of the week over and done with.

Sussex Hills and weekly recap

What : Easy (Supposedly!)
Distance : 5.3
Time : 48:21

Stayed in a Country Hotel last night for Mrs W's 40th Birthday. Had a very nice meal and a couple of bottles of wine. Faced with a dilemma in the morning - do I go to the pool and sauna or do I go for an easy run. Being a dedicated marathon runner in training I opt for the run, Mrs W decides on the pool.

I had been eyeing up the road the Hotel was on as it seemed very quiet and country-like so I decided on an out and back run 2.5 miles out turn round and come back. Very good plan so off I went. Nice and easy I said to myself "The roads going up? oh thats all right it won't be for long" WRONG it kept on going up and up and up, some easy run! After about 25 minutes of this I decide enough is enough and turn round and come back. Shall we say the return trip was somewhat easier. Morale of the story - check the OS map for contour lines before you set off!

Mrs W didn't have much better luck. It seems that in the time I was out there was a "fire incident" at the hotel complete with attendance by the local fire brigade. Of course Mrs W had gone for a swim and had to leave the pool in a hurry and stand outside in her swimming costume brrrr. Fortunately for her she was given a towel and one of these space blankets to keep warm. I think I got the better deal at least I was warm.

Moving on to the weekly recap. My easy week has come to an end and it was by recent standards easy. I now have 2 hard weeks and the Bramley 20 before my next one. Even with losing a days running I have still managed a respectable 33 miles, next week is planned as 51 miles. They say February is the hardest month in London Marathon training.

Total for the week	33
Parrot Predictor	3:29:40
Total for the month	33
Total for the year	237
Total Marathon Training	630

What's the difference between Porridge and Ready Brek?

What : Sorta Slow Run
Time : 1:24:38
Distance : 10.2
Where : Home to Work

Work diary was a bit busy today with interviews for new staff and running tomorrow is out as its the Mrs's birthday so I ran into work this morning. This isn't the easiest of things as it takes at least 2 days of planning to make sure I have all my things in my locker the day before, nothing worse than getting in to find you have no trousers.

Somehow I've managed to turn the HRM alarm on so that it bleeps when you are outside of the set-limits. Not too big of a deal just keep within the limits problem was it started bleeping at me after 100 metres! I sometimes get erratic readings when I first start off so decided to ignore it but this kept on going despite me slowing right down. Finally by mile 2 I had to stop and find out what was wrong - Really simple Homer Simpson like answer. In my haste to get out of the door I had managed to set the upper limit at 120 when it should have been the lower limit. Doh!

Anyway enough of running - onto the title of this post. The other day on the sub 3:30 thread of Runners world I innocently asked what the difference between Porridge and Ready Brek was ( we were discussing pre-run breakfasts at the time ). Trouble is everyone was expecting a joke and was disappointed there was no punchline - so if anyone has a punchline let me know!

Aldi Heart Rate Monitor

What - Easy, Brisk, Easy Tempo session
Time - 47:53
Distance - 6 miles
Where - Treadmill @ work

Early Morning session again. I find this very useful for the key weekly sessions as it makes sure they are done and dusted before anything else can get in the way. This rest week is having positive benefits , the niggles that move from muscle to muscle have gone for the time being.

I used my new Aldi HRM in real anger using it to measure mile splits. I didn't realise until I went back and looked at the splits that it actually recorded the average HR for each lap as well as the average HR for the run - nice bit of kit, amazing considering it only cost £13.

Quick return

Hectic day today - 8AM appointment at the boys school, boss's lunchtime staff meeting and baby sitting little one in the evening. With 1 run already lost this week I wasn't going to make it 2 so I decided to get up early and go for a run.

I was on the road by 6:20 which I thought was quite impressive. The plan was to do somewhere between 7 and 8 miles at a slow to steady pace. This was going very well up until about 3.5 miles when certain bodily functions kicked in and we're not talking the fluid kind. So a quick altering of course and shortest route home was planned.

After the run I was feeling quite frustrated that I hadn't acheived what I wanted to, but as Leon said in a comment a couple of days ago at least I'm running.

I suppose I also now know that Aubergine Tart joins Red Onion tart on the list of foods incompatible with early morning runs. I think I might stick with meat for dinner.

Ivan Noble

It was great sadness that I read of Ivan Noble's death yesterday. I like many others didn't know him but read his articles about his brave and ultimately unsuccessful fight against a brain tumour. Ivan had written them for the BBC and they recorded his fight against the disease from diagnosis right through to end. The BBC published his final column last week where he acknowledged the end was near, but the news of his passing so soon afterwards was a blow. His story was that of courage and uncertainty, the fight to live long enough to see his daughters third birthday and the arrival of his son both of which he achieved.

Ivan leaves behind a wife and young son and daughter, Mine like many others thoughts and prayers are with them.