Tuesday 27th January 

6.39m @ 8.16 p/m 

52 mins 

Back from work 

Enjoyed catching up with Marathon Talk on the iPod, and took the indirect route home down the Pershore Road and up around Selly Oak. An unremarkable run, but felt strong at a reasonable pace. Left foot feeling just a little sore from last nights tempo, but nothing to worry about I think 

Wednesday 28th January 

5m - no Garmin

Back from work - with Jack 

Rather than a rest day I took a nice easy recovery run back home, with Jack. I think these runs help with the conditioning and it was a gently pace, although with no watch, an undetermined one! 

Thursday 29th January 

5.57m @ 9.16 p/m 

51 mins 

Back from work - very icy (been snowing) 

In football terms, it was a run of two halves! I was aiming to do a 11 miler this evening, either at BVH or a long run home. The weather put plans to that though; we had a day of snow although not enough to affect my running, or so I thought! Decided on the run home again, and the first couple of miles out of town were serene enough, melted pavements and easy under foot. I reached the Uni and it suddenly became more treacherous; nasty ice patches all the way home. I'm really tentative on icy surfaces, it's just no fun at all! Took caution and just jogged back gingerly. I don't think we're in for a big snow bout, but today was proof that sometimes the best laid plans need adaptations …. 

Another easy run though to clock up those miles. Rest day tomorrow after running 5 days straight now, and a big weekend ahead, weather permitting 

Monday 26th January 

6.57m @ 7.17 p/m 
47 mins
BVH - Man on the Moon route 

In not being able to add any pace into yesterday's run, I thought it was time to push on a little this evening, so rather than talk my way through the first few miles I went out with Andy Wheeler with the intention of trying to hold on round the route. I was OK for the first few miles, but then Andy, Gareth and Matt left me behind, to up the tempo a little more and pass some of the steadier runners on the remainder of the Man on the Moon route.

I've definitely lost some pace with having doing a fair bit of slower running. I felt strong and it was good wearing shorts (rather than running tights) at this time of the year, which strangely seems to make the run feel that bit faster! Happy with 7.17's, but strange to think I can handle sub 7's in half marathons; although I'm not in this form presently. With an icy forecast, good to get the tempo run out of the way for the week!

Week 6 - down as a 'Recovery week' 

29.5 miles in total 


Monday 19th January 

6.1m @ c7.50 p/m - race pace 
Kings Heath route at BVH 

A bitter evening at the club but an enjoyable run around the Kings Heath route; one of my favourites. Roads a little more thawed too. Just an approximate speed - my Garmin decided not too work - the joys of technology!

Wed 21st January 

4.16m @ 8.25 p/m 
35 mins 
Hagley Road back from work 

Determined to follow the schedule and take it nice and easy this week! Gentle run back from work. Felt a little sluggish but could be to do with the meals enjoyed yesterday on a day off doing lots of household chores with Sian. Ironically though with all this running, I feel that I'm putting on weight - perhaps over compensating in the junk food department. Will have to watch this I think

Thurs 22nd January 

Coaching at BVH 
7.3m inc. 6x800m reps at Kings Norton Industrial Estate - speed 
averaging at 6.30 p/m 

Really good session. Down to coach with Alan and we had a good session at Kings Norton Business Park; a great track for putting in some speedy efforts. Good turnout too, but after the initial encouragement and the mark down of the 800m mark (well 1/2m, but who's splitting hairs!), I joined in and tried to hang on the back of a few of the faster guys. Fared OK, but I think all this slow running has taken away some of my speed, inevitable I suppose. I think it;s important to maintain it though

Sunday 25th January 

12 miles @ 8.26 p/m 
1hr 41 mins 
Edgbaston reservoir and the Canals 

Really didn't fee like a run today! Decided against the gym on Friday and feeling a little lacklustre, after a really good day yesterday walking Delilah in Clent with Pete and his hounds, and going around to Mike and Jane's for a curry in the evening. Resulted in a hangover, a concoction of lager, sloe gin and red wine and a weak will for getting out the door.

Anyhow, on a much milder morning than of late I trod the Harborne Walkway and finally found the back gate way in to Edgbaston Reservior, thank to Rich Rollins! That cheered me up somewhat and after taking it easy down the canals and through town, felt much better! 12 miles wasn't too arduous but it looks like the schedule ramps up a fair bit for the next few weeks. I think I'm looking forward to it, but now suffering from over eating and drinking and not getting enough quality sleep

Sunday 18th January 

16.6 miles @ 8.46 p/m 
2hrs 25 mins 

Sometimes it's just not possible to stick to the schedule! I had another alcohol free reserved evening out on Saturday, a lovely evening out at Tim and Heather's, back at midnight with the intention of completing the hardest run on the schedule to date; a 16 miler with 10 miles at race pace.

Delilah ensured an early start but my plans were thwarted by the environment, it was just too icy. It was a glorious morning; strong sun reflecting glistening hoar frost and very cold, and the first few miles were taken very easy on the Harborne Walkway. A few steps onto the canal at race pace though and it was apparent that doing race pace miles (c7.45-7.50) was just not a wise idea, it was way too difficult to keep traction, so I took the sensible option and improvised, focussing on staying on my feet, avoiding falling and enjoying the longest run on this training, to date. The section around town was particularly treacherous, on the icily veneered cobbles, but, having to concentrate, managed to stay on my feet on the canals and then up through Kings Norton and back to Harborne

Saw a good number of runners en route; a herd of students breezed past at the Uni and ran into Antony Stewart and Rich Bayliss, and the miles flew by. Tried a Go Gel at 10 miles too, will introduce these sparingly on the long runs to provide a glycogen boost.

So, not quite what was intended but delighted to have spent almost two and a half hours on my feet, quite literally!

Enjoyed the rest of the day too, good dog walking in Warley Woods and the gunners finally win away at a decent club; beating Man City 2-0.

It's a 'recovery' week next week, and with lots of ice forecasted that could be a good thing …

End of week 5: a good week -  47.6 miles and out on 6 occasions. Obeying the rule of slow long run's too. hope it's working out. Certainly I'm not feeling over tired. 

Saturday 17th January 

5.03m @ 8.24 p/m 
42 mins 
easy run on the Harborne walkway 

After a night out at Jongleurs, the comedy club, on Friday night, I remained restrained and off the alcohol with a busy day planned, including an early easy run on the Harborne Walkway, on a particularly cold, crisp morning. Enjoyed the run and feeling strong and enjoyed more retro music; Carter USM!

Thursday 15th January 

Gym - 30 mins X-Train, 20 mins bike - easy 
c5 miles 

We were scheduled to do hills at BVH so after doing my speed work on Monday, and 10 miler yesterday, I thought it more sensible to do an easy circuit at the Gym. Still busy on the post-Xmas rush, but enjoyed an easy 50 minute workout, a bit of extra cardio

Wednesday 14th January 

10m @ 8.42 p/m 
1hr 27 mins 
general aerobic

A real joy of running is to wrap up with climate jacket, hat and gloves and ignore the elements, and this was one of those evenings. The snow didn't settle and with an impending storm forecasted I thought it wise to get the mid week long run out of the way, and took a meandering route back past Canon Hill, through Stirchley and back through Bournville.

As this was labelled as a general aerobic run, I took it easy and became immersed in my music; I'm using this training to get re-aquainted with some old sounds. Tonight it was the soundtrack of Lock Stock and an old Nirvana album; brought back some great student memories. It was surprising how quickly the 10 miles went, on what is not the most inspiring and quite a hilly route, largely up the Pershore Road and around the A4040. I guess the stamina must be building up as the run felt good.

Had a quick look at the schedule; some scary mid-week runs in the offing later on

Tuesday 13th January 

4m - easy run home (c32 mins) 

Had high hopes of a first run back in the snow from work this year, but to no avail - it duly arrived a couple of hours later!
Took it nice and easy running back from work with a bit of Fatboy Slim, no running watch so no time pressures whatsoever. Running out some of yesterdays speed work in the gym
Happy birthday nan!

Monday 12th January 

Gym - speed work - 5m @ 6.50 p/m (34.10) 
Lactate threshold workout 
7 m in all 

Didn't manage to get out at all yesterday and in truth enjoyed the rest; my legs were feeling fatigued after the 15.5 mile run on Saturday, probably just overcooked on the pace. Great to have a day enjoying Sian's birthday weekend and chilling (with a bit of work too :-()

The schedule of Lord Pfitzinger threw in a lactate threshold session for this week, so with miserable wetaher outside it seemed an ideal opportunity to replace the BVH club run with a gym session, and get the speed work out the way.

It was a tough session, a short warm up on the X-Trainer and then a 5 miler on the treadmill, with some old house music to keep me sane. Aimed for roughly half marathon pace; started at 6.50 min miling for the first 3, then increased the speed by about 10 secs per mile for miles 4 and 5. As with most of these session, I felt better as it went along, and a 5 miler in under 35 minutes was pretty good. Quick warm down and that's the speed work out of the way for a while - hurrah!


Prognosis on week 4 - completed yesterday 
36.8 miles 
A decent effort and still injury free …. 

162 miles so far in 5weeks (one week spread over 2!), average of 32 miles per week (or 40 over 4)

Saturday 10th January 

15.5 miles @ 8.09 p/m 
2hrs 6 mins 
Canals 

This weekend was definitely a case of getting in the long run when I could! I wasn't sure how it was going to go today - after celebrating Sian's 40th birthday yesterday at Turners Restaurant, an experience of culinary expertise and over indulgence! We enjoyed the Michellin starred restaurants 10 course taster menu; wonderful concoctions that really were a once in a lifetime, or at least not a frequent dine! It was rest, but we were absolutely stuffed by the finale of the exquisite chocolate and cheesecake, and bottle of champagne. So Sian's starts a new decade ….

I've been feeling really tired too after a vey busy first week at work and not enough quality sleep. Delilah has taken to sleeping on our bedroom floor and waking me up in the middle of the night which hasn't helped, although it has cured James' sleepwalking. So I wasn't sure how the long run would go down physically, as I set off just after a simple lunch early afternoon on a bright but very windy Saturday afternoon.

Headed off down the usual route through Harborne walkway and on to the canals to town, before heading back out towards the Uni and finding a convenient loop around Kings Norton to increase the mileage. Was scheduled to run a c 8.45 p/m pace but ran more to feel, than order, and felt good at just over 8 minute mile pace, so stuck with it throughout. I may suffer for this a little tomorrow, but on the run it was fine, buoyed with some decent old school hip-hop tunes, and was generally comfortable for the full run, slightly over the scheduled 15 miles. I guess that's a good omen, I must be getting naturally fitter, and I do think that running after a meal is often easier than first thing in the morning, when your metabolism has kicked in for the day.

So, that's the first 15 miler concluded, now taking it easy for the rest of the day as Sian heads out with her teacher clan to the Bank, for a meal in time, leaving me for a boy's night in! Think I'll reward myself with an early night ……

Thursday 8th January 
4.58 m @ 8.05 p/m 
37 mins 
Quinton hill route 

Gave BVH a miss tonight as the schedule suggested a recovery run, rather than the mile speed repeats we had at the club. On a brisk, chilly evening ran at a pace that felt good, probably a little too fast in truth, but still not too tough. Took in the Quinton hills route, popping in for fish anti-fungal solution on the way back, a great effort of multi-tasking!

Wednesday 7th January 
10m @ 8.42 p/m 
1hr 27 mins 

Really enjoyable run after work, with Jack. I'm starting to get used to these long (ish) mid-week runs and this one, on a dark mizzly Birmingham evening, felt very comfortable, and a very sociable, conversational pace. It does make a lot of sense to build up the mileage without the consequences of a long recovery.

We went out of town over to Moseley and Kings Heath, before dropping back on to the Pershore road, putting the world to right! It was a good opportunity to combine the run with work conversation too, and it's runs like these that remind you that running is for pleasure too

Monday 5th January 

6.74m @ 7.52 p/m 

53 mins 

BVH - Pebble Mill route 

Was expecting to feel a bit leggy after yesterday's long run, but felt surprisingly good; particularly as getting back into work mode was quite a shock to the system! Andy raced off but enjoyed a good catch up with a few of the BVH guys on the Pebble Mill Route. As always the first Monday club night tends to be a very busy one with everyones resolutions 

Sunday 4th January 

14.2m @ 8.35 p/m 
2hrs 1 min 

One of those beautiful mornings, hoar frost and barely above freezing, but stunning views of the sun rising over the Woodgate Valley. Started early (ish) and took it very easy, as per the plan but also in respect to icy pavements. I never feel very stable at the best of times, but definitely had a few Bambi moments!

Felt really good through the Country Park and then took in a circuit of Shenley, Northfield and Cotteridge, meeting a few other BVH'ers going the other way. Feeling a little strain on the top of the left leg - has been a theme after 10 miles, so will have to watch out for this. Back in time for the Xmas Panto in the afternoon, combined with the taking down of the decorations yesterday signifies the end of the festive season, and back to normality!

Week 3 (pt 2)! - 36.8 miles. Pleased with the effort over the Xmas period

Thursday 1st January 2015

10m @ 8.23 p/m 
1hr 23 mins 

The best way to usher in a New Year and clear the head - an early run. An inauspicious, dark skied morning, but mild, ideal for running. Out just after 8am and the mid-week longish run, 10 miles, beckoned. The world was still very sleepy, and I was surprised to see a hairdressers open in Handsworth and wondered what the in-mates of HMP Winson Green made of the new year (a new start?) as I ran by, taking in the A4040 route and dropping down on the canals just after Smethwick. Gentle pace, breaking in what will hopefully be a big year of running. I do like this route; through the industrial hinterlands passed Handsworth and the peace of the canal network, especially this time of year.

I think the festive period has taking it out of me a bit though; I was in a grumpy old mood most of the day, probably not helped by taking Jake (and Dan and James) to a very poor Villa game (against Palace) and Arsenal losing too. Oh well, different year, same old S***!

Wednesday 31st December - end of year + WAVA 

4.58 m @ 7.53 p/m 
36 mins
Quinton hills route 

So, the last run of 2014! After entertaining Ro and Jake, who are up for the New Year, I managed to squeeze in one last, very easy, evening run before the festivities began, heralding in 2015. With Goldie Lookin' Chain to power me on, I took it very easy on the Quinton Tesco hill route, reflecting on the year and with the purpose of a last shop in the Co-Op, running back worth a box of tea-bags. Now there's multi-tasking!

Had a really enjoyable New Year - watched When Harry Met Sally, couple of bottles of champagne and the usual fireworks on TV. Welcome 2015!

That makes a total of 1277 miles for the year, an average of 24.5 miles per week, and although I'm never really bothered with my weight, I've managed to get down form over 90 kgs down to a run-worthy 85kg, before now eating my way back up to the mid 87kg's. Think I'll need to focus on getting back to 85 region, to be in the best shape for London, but that shouldn't be too much of a problem

I've been looking at this year's achievements too. Trained hard for both a 10km (DK in May) and a Half Marathon (Cardiff in October). Interestingly, the age-grading (WAVA) for my times are 70.9% for the 10km (40.40) and 71.1% for the Half Marathon (1.28.06). These are regional level gradings for a 42 year old.  The mystery is how do I translate these to the marathon - a 3.05 marathon is equivalent to 70.3%, which I don't think I'm capable of, and am not really aiming for anyway. Will have to ponder this for the rest of the programme …