My Plums

(No, not them ones!)

Wednesdays.  Ha, I can even sense myself grinning from ear to ear now at the thought.  No matter whether its rain or shine, Wednesdays means Plums.  For the unaware, the ‘Plums’ are the nutty, fun ‘punnet’ of Plumstead Runners.

I joined the Plums way back in early 2013.  A couple of months before I signed up for the East London Half Marathon.  I was bored with cycling and needed a new focus.  I needed a regular ‘social’ escape from the reality of living alone and being a weekend Dad.  It was slowly dawning on me that although I’d enjoyed the previous two and a bit years of cycling, it was getting to the point where club politics and snobbery got in the way of just going for a bike ride with my club mates who had quickly become friends.

Searching for ‘local running clubs’ brought up a number of clubs but the nearest to my flat in Welling was Plumstead Runners.  Its strange what a perception you get from a club website.  It looked serious.  Proper dead serious.  It almost put me off.  Thankfully, I made the decision to drop the Plums a line by email, introducing myself and copying some links to the Garmin records I keep, to prove I was the standard I said I was.  A middle-aged plodder who wanted to run a bit more, get a bit better and make a few new friends in the process.

It didn’t take long before I got a reply.  Come down on Wednesday night it said.  Not this week as it was the AGM but feel free to come the week after.  Wednesday came and I couldn’t wait.  I quickly headed home to get changed and I jumped on the bus down to the club.  Unbeknown to me, Ernie was sitting opposite.

My heart was thumping as I opened the changing room door.  ‘Hello’, I said cheerily but anxiously and the nervousness in my voice must have given the game away.  ‘Ah, you must be John?’ said Graham, introducing himself.  ‘Looking forward to tonight?’, he asked.  As I said yes, everyone was turning around, smiling and began introducing themselves.  Jim, Paul, Eddie and Francis said hello and came over and shook my hand.  Ernie turned around and said ‘ah, you’re the one who sent all that internet stuff, aren’t you?  We’re old school as you’ve probably guessed already’.  ‘Ha, yes, that’s me!’  All of a sudden, a jolly fellow walked in.  It was Robin.  Big smile on his face, cracking jokes, full of fun, taking the p*ss out of someone or other.  I felt at home.  The club enthuses friendliness.

Almost 3 years later, it’s still the case.

Wednesday's are now a firm fixture in the diary...

As it happens, through life, my circumstances have changed.  I actually live nearer to Petts Wood Runners HQ now than I lived to the Plums when I lived in Welling.  When I moved to Petts Wood permanently, I have to admit I ran with PWR once.  I didn’t enjoy it.  It just wasn’t the Plums.  The Plums are full of ‘banter’.  No matter who you’re running with, there’s plenty of chat.  It has always been the case since I walked in through the changing room doors almost 3 years ago.  It could be weeks or months since you’ve seen someone but you pick up exactly where you left off before.

I’ve made some firm friends.  I’ve spent many a mile running, chatting about running and also putting the world to rights at the same time.  Whether it’s our football teams, love life, ex-wives, child maintenance, different types of running shoes, the last race, work and careers, you name it, there’s a good few of us with an awful lot of us with a huge amount in common.  

At the same time, I feel incredibly guilty because I haven’t spent as much time as I really should have done towards the back of the group and as a result, I feel I don’t really know those running behind me as well as I should.  Yes, I will get to each junction, loop back , pick up the last runner and give them some encouragement and then head back to the front again but how much do I know them?  I recognise the faces, I smile.  They smile back.  The next time I’m feeling knackered, I’ll stay at the back and I’ll make an effort to speak to everyone.

I owe a huge debt to the Plums.  I walked into that changing room a mere novice and now I sit here a little more experienced, proudly with 5 marathons behind me, all in the space of 53 weeks.  Blimey, did I really do that?  It seems surreal.  It would never have been possible without the encouragement and advice of the more experienced members at the club.  If it wasn’t for Paul, I would still be running my long runs at around what was my half marathon pace.  No wonder my energy levels were crashing and my legs were burning!  It may have taken me a while to catch on but I did eventually take that advice on board.  I’m a slow learner.

It has taken my a good few years to get my head around the mechanics of the club run.  Each group runs the same route.  The faster runners will get to a junction, loop back and pick up the last runner so all the runners regroup at that junction.  That way, everyone feels part of the group.  Its a little bit of genius when you think about it.  I used to stop and take a breather.  I still do but less so, only when I really need to.  I treat the runs like intervals now.  Run to the junction fairly hard then on the return, let the legs relax, let the HR settle back down and literally run the pick up leg as the recovery and then when you've reached the last runner, you can push a little harder again.  It really helps the legs.  Pushing harder, getting that heart rate up into the realms of the lactate threshold (those of you on Garmin Connect or Strava, thats your HR Zone 4), the point where your muscles fill up with lactic acid may hurt and your legs will be sore the next day but it will help you get stronger and faster.  The old saying 'no pain no gain' could not be more true.  So if you was wondering why I do the occasional blast to the front, now you know. (If you want to read about the science of Lactic Acid, read this really great article on the Serpentine Running Club website here!)

No matter what stupid questions I’ve had, someone has always known the answer and have been more than happy to give their opinion or share their advice from their own personal experience.  There is no snobbery.  I came into running from cycling, where the levels of snobbery are overpowering.  I was a proud cyclist yet now I look at my somewhat expensive bike in the corner of our utility room and shake my head.  The amount of money I spent on that bike in the space of 3 years was ridiculous.  It would buy me 30 pairs of Brooks Glycerin’s at the full RRP.  I'd fallen into the trap.  'Oh yes, let’s buy another pair of expensive wheels.  That’ll make me go faster.' The ‘law of diminishing returns’ was all too prevalent.  It was all about the bike for far too long.  Thankfully, one icy early spring day saw me dump the bike for my running shoes and that was the end of the flirtation with the world of Sir Bradley Wiggins wannabe’s.  It wasn’t about the bike, its about the engine powering the bike.  The engine was my heart and lungs.  Running was going to take me to the next level yet it was so much more down to earth.  No faff.  No bullsh*t.

It doesn’t matter what running shoes you wear.  It doesn’t matter what running top you wear (unless its my orange Paris Marathon ‘Fluorescent Flame’ shirt which Robin is absolutely adamant is pink haha!)  The Plums have been there and done it.  

There is a healthy mutual respect in the group and there is plenty of inspiration and positivity no matter what direction you look in.  Gina has run an absolutely incredible amount of marathons, levels beyond the imagination.  Paul and Richard have ran marathon times recently I can only dream of, despite training being disrupted by injury niggles.  Gary Witt defies medical science and the docs by racking up more marathons than the number of good knees that he has.  Watching Guy run should be an inspiration for all at his age.  I've never quite seen a man attract as much female attention as he does when he runs through Danson Park.  The man is a legend.  Lee Walker has now completed two marathons, his last being last weekend on the back of minimal training.  I draw a whole heap of inspiration from Dave Tyler and Lee Edwards.  You really couldn't wish to meet two nicer blokes in all honesty.  Both of them have come into running from a similar direction as me, very overweight and unfit.  Both of them have come on leaps and bounds since they joined the club at the beginning of last year.  To see what they have achieved and what they are capable of now is a real eye opener.  Seeing the likes of some of our newer runners like Sam and Stephanie improving week by week is great to see too.  Take my old mate Nicola, for example.  I'd been on and on at her for months about joining the Plums.  She eventually signed up, ran just over 5 miles on her first club run, ran 10k the next and then only a few days later, she ran her furthest ever distance of 10 miles in the club handicap race.  A few weeks later, she was finishing the Great South Run in a respectable time, all in the space of a few weeks.  I'm dead proud of her, as I am of everyone that pulls on a Plums vest for a training run or race

No matter whether you can run a marathon in 3:30 or you’re struggling to crack 65 minutes for a 10k, you'll be welcome through them doors like I was almost 3 years ago.  Your Wednesday's will never be the same again and the club run will become a firm fixture in your diary.  

Roll on this Wednesday.  It's Meeting Night and the long awaited draw for the club's VLM places.  I will have my fingers crossed.  My 2016 Spring Marathon will either be London (please God,smile nicely on me) or my back up, Rotterdam a few weeks beforehand at the beginning of April.

[Disclaimer:  if you say you can run 10k in 65 minutes, makes sure you can actually run 10k in 65 minutes in real life rather than 'running' it on a Wii.  That really doesn't count and someone might blow a fuse :)]

Come on you Plums!

Kent AC - Sidcup 10 Road Race

Ah, race day.  It had been a while since I'd been involved in one of these.  It cannot be said I'm a serial racer.  With only two official half marathons, four marathons and three KFL cross-country races behind me, this was probably the first race I'd entered since the Bexley Grammar senior cross country competition in the '93/'94 academic year!

I was wide awake by 7am.  I left Alison in bed and crept downstairs to the kitchen.  It was all about the customary pre-run porridge, a cup of tea and catch up with MOTD.  Due to the fixture scheduling, Spurs had MOTD all to themselves last night which was nice.

What the hell was that out of the kitchen window?  Was it really sunlight?  Well this was a surprise.  After what feels like months of training in sub-zero temperatures, there's always a day early in the year which catches everyone by surprise and this potentially could be it.

Hmm, tights or shorts?  The tights won.  So did the sleeveless base layer and running vest.  May as well treat this race as a proper marathon warm up in marathon conditions.

Jumped in the car and drove the 15 mins from Petts Wood to Chislehurst & Sidcup Grammar School.  I remember vividly my last visit to 'Chis & Sid', way back twenty years ago as a naive teenager, with a tendency to flail outside off stump in the 'corridor of uncertainty' to any bowler able to bowl a decent line and length.

'Chis & Sid' smashed us to all parts, totting up 250+ in 40 overs.  The gulf in class was clear when we were sent packing with a dismal 19 all out.  Hopeless just about summed us up.  We were back at school before the lower school had even seen the afternoon's lessons out.  The highlight of the day was our stand-in PE teacher sharing out the B&H Gold cigarettes to console us after a heavy defeat.

Anyhow, back to present time...

I arrived at the car park and quickly dashed into the building to grab some safety pins to attach my number to my running vest and I was all ready to go.  I was surrounded by proper athletes here.  There were running vests on show from all around.  They were all doing their warm ups in the car park and there was I, reading the paper and listening to Kistsory on the car DAB.

Plums vest all set for the Sidcup 10

With 15 mins to go, I thought I really should go and do some sort of warm up and actually go and find out where we were starting from.  Luckily, as soon as I walked back into the building, I bumped into fellow Plum Lee Walker who said it was just him, Richard John and Dawn Saunders running today.

After a quick comfort stop and a chat and photo with my fellow Plums, we walked down to the start on the other side of the car park.  It was a reasonably small turn out, around 400 runners but thats more than enough given the route involved.

Plums on tour.  From left to right:  Richard, Dawn, myself and Lee W

I had absolutely nothing to fear with the Sidcup 10.  I'd run all parts of the route with the Plums at one time or another, so knew exactly what I was faced with.

Nice and straight forward. A 3 lap race, the 1st lap being a little longer with a slight deviation around a block but that was about it. Out of the school and turning left onto Hurst Road and then following the circuit anti-clockwise via Harcourt Avenue, Sherwood Park Avenue, Willersley Avenue and Halfway Street.

When I signed up to the race, my goal target was completing the 10 miles in around 8:30 min/mile pace.  Anywhere between 1:25 and 1:26 I would have been very happy.  My Half Marathon PB pace is 8:53 min/mile pace set back in April 2013 so I was keen to lay down a marker.

As you can see from the table below, I havent ran 10 miles very often and never at 'race pace'...

I have to admit that I didnt really enjoy the next 1hr 25 mins as much as I probably should have done.  I went off far far too quick in the first mile and paid for it later in the race.

The 4 Plums started together.  Dawn was already into the distance as we approached the end of Hurst Road.  Lee Walker was with me up until we left Sherwood Park Avenue for the first climb up Willersley Avenue and Richard had already dropped behind.

A first mile of 8:10 was suicidal really.  I knew my goal pace was 8:30 min/mile pace so why on earth I allowed myself to get sucked into the race I'll never know but this happens time and time again.  Miles 2-4 was comfortable, 5 was labouring and 6-8 were hard but not quite a real struggle.  By the 8 mile marker, I knew I was almost home and comfortable again despite an almost labouring pace of just under 9 min/mile.

The marshalls done a sterling job, stopping the traffic, encouraging the athletes and providing us with water at the water station.  I was well in the zone as I approached the water station for the first time with my head down and only looked up when I heard a cry of "Come on you Plum" to see Les Pullen smiling at me.

Les has had a tough old time recently following a heart attack at the Portsmouth Marathon just before Christmas yet he still turns up religiously at events like this, unable to run but supporting everyone else around.  What a top bloke!  He really should be up for some sort of inspirational award for his efforts.

On the end of the second lap, Brian Page asked me if I'd seen any 'cockwombles' on my travels while he was happily snapping away at the runners.  Thanks to Brian for the picture below.

1:25:24 on the Garmin as I crossed the line.  Official time of 1:25:28 but no chip timings so going with the Garmin as more accurate. Second Plum home behind Dawn who was flying, followed in shortly after by Richard and Lee came home in just over 1:30.

Hit my target window of 1:25-1:26 so was happy, setting a new PB for 10 miles of 2 mins and 8 seconds was the icing on the cake.  Hmmm cake, did someone mention cake?  Running 8:32 min/mile pace, I really should now be looking to get my Half Marathon PB down to 1:50ish if I properly concentrate on my pacing and dont go out too fast.

10 miles is a marmite distance.  You either love it or hate it.  Its stuck between a rock and a hard place.  I'm most definitely a fan.

Despite the race route being local and running these roads numerous times with the Plums over the last couple of years, I'll definitely be back to run the Sidcup 10 again.  Its a real good race and one I would recommend.  If you get bored easily by running the pavements then this isnt the race for you.

On my way to another PB in the Sidcup 10 (Photo courtesy of Brian Page of SLGR)

The Plums post-race

Still Struggling

Unfortunately, I now havent run for 11 days.  I'm still struggling.

Having spent the GDP of a third-world country on Asthma medication, along with Cold & Flu remedies and a tube of Deep Freeze (I'll come on to that in a mo!), I'm still wheezing.

How much Asthma medication can one man take?

Let me take you back a week.  First GP appointment.  Dr Adams checked my chest with the stethoscope and he said it was reasonably clear although a little crackling suggested a the beginnings of a chest infection.

He prescribed a 7 day course of Antibiotics and recommended I start taking my Becotide inhaler, 4 squirts twice a day.  Ok.  Up until yesterday morning, I was getting a little better.  The cold symptoms seem to have cleared up but I was still waking up in the middle of the night having coughing fits and again first thing in the morning.

Yesterday, even numerous squirts of Ventolin couldnt control the coughing kit.

So, much to my disappointment, I found myself agreeing with Alison that I really should go back and see my GP.

On the drive to Canary Wharf, I managed to get an appointment for 5:45pm.  I was to see Dr Stoate (former Labour MP for Dartford for the record and an eight-time marathon runner so I heard last night - he couldnt believe I had ran 4 in one year!)

Anyhow, went to see Dr Stoate and he recommended a 7 day course of steroids which should calm the wheezing in my chest.  Fingers crossed it does the trick.

Despite not being able to run, at least I'm back at work now and burning some calories with the usual amount of walking I do every day.

Steps as per my iPhone 5s - calibrated to my Garmin Forerunner 620

Sadly, however, my lack of running and current state of health means I'm missing the annual Plumstead Runners Santa Run tonight.  I'm absolutely gutted but there's always next year.

Marathon #3 - Kent Coastal Marathon (and celebrating Gina's 500th marathon with the Plums)

Whoever thought it would be a good idea to run marathons first thing in the morning, eh?  Surely a nice afternoon start would be a better idea?

Alarm set for 5am.  I was out of bed before the iPhone had bleeped for the second time.

Toilet.

Porridge.

Pack ruck sack.

Toilet.

Cup of tea.

Toilet again...

Maybe the nerves had set in already?  I've blogged in the past about my issues with long distance running and the effects it has on my stomach.  I need to feel comfortable otherwise I could be in trouble.  I didnt feel comfortable in the slightest.  As usual for any long distance run, I opted to take Imodium to avoid any Paula Radcliffe-esque moments later in the day.  However, given this was my first ever marathon which involved a long journey to get to the start line, I made the mistake of taking the Imodium before I left the house.  In reflection, 5 mins before the start would have been a much better idea...

Thanks to the TFL webpage bookmarked on my iPhone, I got to the end of my driveway and I could already see the 486 bus about 400 yards down the road, so knew I'd be on time at the club.  Already sitting down on the bus was Ian, Felicity and Carl.  So strange bumping into people you know at 6:40am on a Sunday morning.

Got to Bexleyheath Sports Club and the Plums were already gathering.  Considering it was so early, everyone was in a cheerful mood.

Now let me take a moment to set the scene as to why 50 odd hardy souls were climbing aboard a coach to get to the Kent Coast so early on a Sunday morning.  The Plums were heading to the Thanet Roadrunners-hosted Kent Coastal Marathon (and Half Marathon for those not wanting to run the full distance) to celebrate the amazing feat of our fellow club mate, Gina Little, who would run her 500th marathon on the day, becoming the first UK woman to do so.  Pretty amazing, I'm sure you'll agree.

The coach turned up a little late but we all climbed aboard and after a chat with the two Lee's and Chris, we arrived at Palm Bay, in Cliftonville, on the NE Kent Coast between Margate and Broadstairs.

Off the coach, into the Race HQ, quickly picked up our race numbers and then it was into the queue for the portaloos.  I knew I was in trouble but the dose of Imodium had put paid to any chance I had of feeling comfortable before the race started.

Once everyone was ready, we took a stroll over to the start, where we lined up on the start line for some photos, to mark Gina's milestone.

Gina, the Plums and Friends...

As you can see, we were all wearing rather fetching yellow t-shirts and vests, where as Gina was resplendent in pink.

Following loads more photos, some stretching and the official announcer telling us that Gina would be first over the line with her entourage, we were off.

Now, beforehand, we had been warned several times that this course was hilly.  Some how, that didnt really register beforehand but the first half of the marathon was brutal.  Hilly and hot.  I dont think you could wish for a worse combination.

However, today was not going to be a race for most of us.  For me, the plan was to run along with Gina and the guys, not run for a particular time and just treat it as an enjoyable long and slow training run, with a view to trying to run a decent time in Amsterdam in mid-October.

Now I learnt a valuable lesson.  You can never underestimate a marathon.  It is a huge physical undertaking and you just cant wing it.  Its not possible.  I certainly underestimated the effects this marathon would have on my body.

For any endurance athlete, you need to keep fully fueled throughout the event.  That means sipping a drink every mile and taking supplements where necessary...the one last thing you want to do when you feel you need the nearest bathroom, so this was going to be a challenge of a different kind.  I had to try and drink enough to stay hydrated but not so much as it upset my stomach.  I can tell you now, I was in all sorts of trouble by mile 10.  I'd had cramps from mile 2 but by 10 I felt like I'd been kicked in the stomach and I had no choice but to walk for a bit.  Christ, when I ran Paris back in April, I ran the whole way and didnt even have to break into a walk but I was walking.  This wasnt good.  I managed to walk/run for a bit and caught up with the group again but my legs were pretty much gone by then.

From mile 10 thru to half marathon distance, I contemplated stopping and pulling out.  I was seriously considering it.  I didnt really know what to do.  Had I not told anyone I was running a marathon, I likely would have stopped but being the stubborn git I am and without wanting to lose face, I battled on.

I managed to keep with Gina's group up until mile 14 but then it became too much.  I carried on plodding away but my pace was dropping.  I was force-feeding myself gels by then and trying to drink as much water as I could but I felt sick as a dog.  I wanted to curl up and die pretty much by then.  Although the second half of the marathon was flatter than the first half, running along the sea wall became monotonous and the miles seem to drag longer and longer.  My pace was continually dropping but I dug deep and found some energy from somewhere.

Struggling big time at half way and about 200 yards behind Gina's group...

By mile 21, I managed to catch Graham and Keith who had dropped off Gina's group.  Graham was struggling with tight hamstrings...and Keith, the poor sod, was more in need of finding the Gents than I was and didnt dare run any further.  See, its not only me it happens to!

Graham and I ran (for ran read shuffled as its probably the best description of our style given our discomfort) together for the last 5 miles and kept each others spirits up, pretty much talking about anything but running, just to keep our minds away from the pain.

Crossing the finishing line with Graham

Although I seem to be smiling in the photo where I'm crossing the line, my legs were screaming.  Of the three marathons I've done, this was most definitely the hardest!

After picking up my medal, finishers t-shirt and goody bag, I collected my bag and headed straight for the massage tent.  Knowing I still had at least an hours coach journey to look forward to back down the A2, I thought I'd give myself the best chance of a decent recovery.  The smiles in the selfie didnt last long.  The masseur inflicted serious pain on my legs.

Massage selfie...

Twenty minutes later, I had some feeling back in my legs and I headed back to the throng of the Plums, who had made camp under a marquee where we were treated to a fabulous spread and lashings of alcohol, the perfect post-marathon recovery aid ;)

Gina was the centre of attention as the Plums presented her with a lovely gift and we listened intently to Graham and then Richard, followed by Gina being presented with a lovely trophy by the 100 marathon club for her achievement.  All that was left to do was for Gina to cut her celebratory cake.

Gina cutting her celebratory cake...

Given how well my preparation for Amsterdam has been going (an 18.5 miler at sub 4 pace only 2 weeks ago, see here for the evidence!), I'm surprised that I found the marathon such a struggle but I'm fairly certain that was down to my pre-race preparation this time around.

When in Amsterdam, my hotel is only a 10 min walk from the start/finish line so I'm sure I'll be lining up on the start line much more relaxed, comfortable and focused on the job in hand.  I wont be rushing about to catch a bus to catch a coach etc.

However, there are four things I can take from this:

• Never underestimate a marathon...
• I've now chalked up marathon #3...
• Gina Little is one of the most inspirational women I've ever met...
• The Plums are an awesome bunch of people...

What a fabulous day.

Last word for Gina though.  Awesome.  It was an honour to run with you on your special day :)

Back of my running vest and marathon medal #3

Official race photographs are here

Trying to get back in the groove...

After Sunday's Hill Reps session, I was keen to up the ante with the training stakes this week.  However, trying to stay sensible, I decided that after my first hill session, I'd give the legs a bit of a rest before going again.

Well, when I said rest, I had gardening to do.  The turf was all dug up but it had to go on the skip.  So I spent 2.5 hours lifting, carrying and filling.

As you can see, plenty of turf too.  The whole digging process really has given my hamstrings a proper working over...but the good news is that at least the garden is now back to the blank canvas, next stop the new fence going up this weekend, now all the fence post holes have been dug.

Anyway, back to the running...

So on Tuesday night, I was all raring to go.  I wanted to test my fitness and see actually how far it had dropped off, so I decided to run a 10k at 85-90% effort...

52:48. 8:31 min/mile pace. Compared to my 51:42 10k PB. Not bad at all really. I havent run any short runs at pace for several months so this would be around where I expected it to be. The legs felt reasonably good and I still felt like I had some left in the tank to do a bit more. I only ran with water and didnt touch the High 5 at all, so I was running on only my in-built fuel reserves. The average HR of 163bpm was a little higher than the 161bpm of my PB but that is to be expected given I'm carrying a couple of extra pounds right now (13st 3lb as opposed to 12st 10lbs). 

I woke up fine the next day. Then I tried to run with the Plums that evening.

OMG. I cant tell you how bad I felt. My legs totally deserted me after 2 miles. I was having second thoughts about turning back. Its like I'd gone back a few weeks to the last 20 miles of the 50 mile ride with Rich after the marathon. I felt awful. I battled on but the 8.25 mile run was a big struggle. Ok, my average HR says it was around the level I should be expecting to see but its still a little high compared to runs of similar distance and pace from earlier this year and last.

I'm assuming that because I'd trained with just water the night before, my glycogen stores had taken a hit and they hadnt really been replenished before running again, despite eating sensibly all day Wednesday, including a porridge pot at 3pm for extra fueling. Its either than or there's something very badly wrong with me at the moment.

It was always going to be the case that I wasnt running on Thursday (as out with Chandra), Fri or Sat (gardening awaits) so Sunday will be my next chance but I now need to factor in how hard I'm working in some sessions, so that I have a rest day directly after running my energy levels right down. Frustrating but needs must. 

However, I'm pleased to say that my Garmin indicates I'm going back in the right direction, as my VO2max reading has gone back to its pre-marathon state of 47. It'll be interesting to see where it pans out to after my next run. 

Easter Weekend Training

The Easter Weekend has already come and gone and the first May Bank Holiday is nearly upon us.  Summer just around the corner, woo hoo.

I kept myself busy over the Easter break.  As you would have read in the last update, I had Izzy staying with me Wednesday through to Saturday on both weeks, so its been a case of keeping her entertained and the training hit the back burner, although on Good Friday we did get out together, her riding alongside me as I ran a gentle 4 miler.

Izzy went home Saturday evening so I had Sunday free.  I was planning on joining my first Eltham Velo ride but looking at the forecast, it really didnt look great (and so it proved later), so I opted for the Plums Sunday run.

For once, it was leaving from Bexleyheath Sports Club rather than the usual Plumstead Common, which meant it was pretty easy for me to get to without relying on the 51 bus.

The plan was to run the Plums 10 mile handicap course with a view to giving the newbies (like me!) a recon...and a pretty brutal course it is too.

 

I'd run some of the roads before but not all at the same time.  Putting them together is a real test.

Out of the club, up Welling High Street, Bellegrove Road to turn left into Welling Way.  At the end of Welling Way, you're pretty much at the end of a 2 mile upward drag all the way from the club.  The course then dips down to the Well Hall roundabout when it turns right up and kicks up Well Hall Road to the old Shooters Hill police station.  Then downhill to Woolwich common, before turning right into the hilly ups and downs of Plumstead down to Wickham Street and then the lung busting climb of Bostall Hill to fill the quads with lactic acid.  The final 2 mile is literally a downhill sprint for the line.

We ran it at a nice leisurely pace on Sunday.  Its good to have a run like that at times and I really enjoyed catching up with Dave, Graham and Richard.  We got back to the club about 10:15 just before the heavens opened.  You cant say fairer than that.

Bank Holiday Monday saw me hit the trails over at Oxleas Woods.  I'm really fortunate that living in South East London, I've got the best of both worlds.  I'm near enough to the City but I'm still near enough to wide green open spaces and the Kent Lanes.

I was really intending to have a rest day.  I'd spent the majority of the day catching up with chores and housework and I finally had a nice clean and dust-free home but sitting on the sofa for a couple of hours watching SSN had started to get to me so I thought about running but had a brainwave to hit the trails rather than the roads again.  The ground would have been soft because of the rain 24hrs previously and the impact would have been less on the legs...

A nice 7 miler. A really easy pace but the previous days 10 mile run with the Plums was still evident in the legs and my HR was a damn sight higher than it should have been for that pace. However, it was still fun.

The majority of the route follows the Plums XC course but for some reason, I get a little lost on the west-side of the woods and end up coming out behind the hill top cafe, rather than further down the hill. Not a problem but will have to pay more attention when out with the Plums next time we run the course otherwise I'll end up getting lost.

I ended up running two laps of the woods, which means running up both sides of the hill twice so its a challenge but that makes it more fun.

On the second lap, I stopped a couple of times to take a few pics.  Sometimes its good to stop for a few seconds and just take in and appreciate the beauty around you.

Seriously, how could you just run past that and not let it take you to somewhere else for a split second...

Sunday Race Day (The Sport Relief Mile at Danson Park)

I picked Izzy up from her School Disco on Friday at 8:45pm.  On our way back from Higham to Bexleyheath on the A2, she asked me if my knees were feeling better?  No, was the answer.  Friday was the sorest day I'd had for a while and explained I was off to see the Physio on Monday.

Other than the walk to and from work and the little bit of walking we had to do on Saturday, I had two days to recover for Izzy's big day.  The Sport Relief Mile.  I signed her up a few months ago as something for us to do together and as it was my belated birthday weekend, it would top if off brilliantly.

Saturday we went to the O2 to see the X Factor Live.  Not a bad concert, Izzy loved it, I was fairly meh to it but it was up with the last one we went to a couple of years ago.  Afterwards, we jumped on the bus back to Bexleyheath and we went for a chinese.  Lovely.  That was the carb loading taken care of ;)

Sunday morning came.  We was up pretty early, both of us had some breakfast and we changed into our kit.  Izzy just so wanted to get her Sport Relief T Shirt on but I told her she'd be better off wrapping up and keeping her jumper and coat on until the last minute to keep warm as it was a particularly cold March morning.

So off we went to Danson Park.  Just in time for the 9am marshall/staff briefing from Race Director Mary.  We told Mary that we'd help out after we'd done our run and she very nicely gave Izzy the job of handing out the medals to the finishers.

I cant begin to tell you how cold it was on Sunday morning.  Both Izzy and I were shivering big time, despite numerous layers.  We stripped off just before the race...

I think our faces were frozen in that pic.

Anyhow, we decided on a quick warm up.  Izzy was desperate to get running by that point, so we went off on a gentle jog around the start line area.  Only a couple of minutes, just to get the blood pumping and to generally warm up.

We all got called to the start line, the official photographer wanted to take some pics with the Mayor of Bexley at the start line then eventually, we were off.

Izzy ran brilliantly. Not sure what went on with the route but we ended up running 1.6 miles. Ha. Bring it on.  I ran at her pace, so every time she slowed, I did and we went down to just walking pace for a few seconds here and there but I really couldnt have been prouder of her.

I dont think I've ever seen her with redder cheeks.

We made it round in 17:54.  Pretty much 11:00 min/mile pace.  None of that matters, just getting over the finish line was an achievement.  To be honest, I dont think she would have made it to the finish had she been on her own as it took some gentle encouragement of "come on, there's only 200 meters to go!", when it was more like 4 times that but she wasnt to know.

So after she picked up her medal, we switched to staffing duties...

The Plums hosted the Sport Relief Mile at Danson Park, with some help from Bexley Athletics Club

I'm really proud of Izzy.  Got only did she complete the mile, she also got her 200m swimming badge last week.  Yeah, 200m.  Thats like 8 consecutive lengths of the pool without stopping.  Yes, without stopping.  Holy sh*t.  I'm only just capable of that now.  Absolutely brilliant.  Tell you what, chuck in her number one sport of Gymnastics, we've really got a cracking little Sportswoman on our hands here.  The world literally could be her Oyster.

Of course, the fact I ran leads on to the obvious question.  How are the knees?  Erm, if I'm honest, not too bad.  They're nowhere near 100% but I made it round the 1.6 mile course.  99% of it was on grass.  Whether I'm capable of running 26.2 miles on tarmac, cobbles and concrete in less than 2 weeks, thats another kettle of fish entirely.

A huge thanks to everyone at Plumstead Runners for hosting a great event.  Izzy and I loved it.  I think Izzy enjoyed handing out the medals more than she did the run itself but hey, what 8 year old in their right mind would enjoy running?

Wed Training (Plumstead Runners session)

Wednesday night = Plums night.
 

Just the 10k tonight. Very unlike me, I turned down the longer 8-9 mile option and headed back for the shorter 10k. 

I felt pretty good in myself but the knees not so good.

I had a chat with Robin, Les and Jim at the end of the session over a Diet Coke in the bar.  Robin has run a few marathons, Les is a member of the 100 marathon club so he knows his stuff and Jim had run a few several years ago.

They've suggested I drop the Surrey Spitfire 20 on Sunday, do some low impact work to keep things ticking over (cycling/swimming) and just let the knees settle down.  Sadly, I think they're right.  As much as I'd like to do the race so I actually get to run 20 at marathon pace, I'm too close to Paris now to be taking any risks.  I could run the Spitfire, get another 20 in but then knacker the knees so badly, I could put Paris out of contention altogether.

Les and Robin both also recommended I go see the "chinese witch doctor", a sports massage therapist that they've been seeing for years.  £30 a session sounds ok to me.  If I need to spend the money to finish Paris in one piece, then its my only option.

I will now not be running until Sunday at the earliest.  Tonight is rest night, Friday and Saturday I will be reunited with my daughter after a long two weeks without her so Sunday will be the next chance.  Hopefully the ibuprofen I've been taking will kick in by then and give me some relief.

I'm not going to rule out the Spitfire just yet.  I think I'll make a late decision on that on Saturday evening.

Wednesday Training (Plumstead Runners session)

Despite Tuesday evening's quickish 10 miler, it was Plums night and it was also the monthly meeting so felt more than obliged to go.  It was in little doubt.  The legs felt a litte sore but nothing to stop me running at all.

Our esteemed chairman Richard Vero led us around a nice just over 10k route:

I have to say I did take it relatively easy. I had a nice chat with Lee and Ian on the way up to Bostall Heath and then got my head down for the second part. 

The Strava HR report looks spot on for the effort I put in... 

I have to say my right knee feels a little sore tonight.  Am now contemplating a couple of rest days before going again at the weekend.

Wednesday - Saturday Update (Training with half-term!)

Blimey, just where the hell has this week gone already?

Right, a quick update...

Wednesday Training: 9 and a bit miles with the Plums.  1.5 mile warm up pre-Plums then a 7.5 miles with the Plums back to my front door.

See here...

A really good session. I gave the legs both Monday and Tuesday to recover from the Sunday 20 miler and although the quads were a little sore by the end, I comfortably managed the 9 and a bit with plenty left in the tank and was feeling bloody good. 

Strava told a story that night. Set 4 new segment PBs, including the main climb up Shooters Hill. See here for more details. 

Thursday Training: Double home chest/abs circuit. 

Friday Training: Home chest/abs circuit. 

Saturday Training: Home chest/abs circuit. 

Sunday...Marathon training schedule says half marathon distance, so I've got a route plotted and hopefully I'll get enough sleep tonight and will feel fit and ready in the morning!

Sunday Training (20 mile road run...yes, TWENTY miles)

Finally, my first ever Sunday morning run with Plumstead Runners.

I knew it was going to be a long run, so I came fully prepared.  Two 600ml bottles of High 5 4:1, 2 packets of Jelly Babies and a couple of gels in my bottle belt.

Plan was to run to Plumstead Common, just a fraction over 2 miles away, do the run, and run back.  The last long Plums run was 17 miles, so was assuming similar, so would plan to get the 51 bus back to Welling after notching up 20 miles as that was my target.

Got to the common and Richard said he'd planned a 16 mile run.  Perfect.  With the 2 miles back and forth, that was spot on my 20.

One thing I failed to appreciate.  The Plums like hills.  Jesus, within 200 yards we were chugging down the steps at the common to leave a huge climb back up.  Down to Wickham Lane and straight up Bostall Hill.  WTF!!!  Ouch.  The quads were already hurting.  My early pacing went out the window and I just held on for dear life.

By the time we'd run across Bostall Heath, crossed Brampton and run past Nuxley Village at Belvedere, I'd settled back into my 9:30 min/mile pace and pretty much held it around that until Mile 16 when we'd run the length of the Thames Path and had to make our way up the climb in a park in Charlton that I'd never ever heard of and its got animals in it!  (Somewhere to take Izzy when its warmer!)

Left the Plums at the Common on the way back and ran back to Welling.  The last 2 miles were a drag.  I really didnt have a lot left in the legs but I'd done it.  Mission accomplished.  Finished with an average pace of 9:36 min/mile.  Got to be happy with that with the level of climbing involved today.  The Paris Marathon is a damn site flatter and 9:30 pace is more than realistic.

Got home.  Stretched.  400ml of Chocolate Milkshake for recovery.  Hot Bath.  Sofa.  Sleep.

Job done. 

The Strava reports are as follows...