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Training Diary

Week 1 06/12/2004
Treadmill in gym after work
WLB xmas party
Treadmill in gym after work
Late afternoon run Hammersmith to putney on own with small loop for extra distance. Filming CDUK xmas special at riverside studios. Ensured got the long run in before work xmas party that evening.
Distance Time Average HR Max HR KCal Fat Min Mile Marathon Time Total
3 00:29:10 148 163 405 45% 09:43 04:14:43 3
0 3
3 00:24:18 150 176 330 40% 08:06 03:32:13 6
6 00:57:00 160 181 751 35% 09:30 04:08:54 12
 
Week 2 13/12/2004
Treadmill in gym after work
Flying to Duss
Early morning run down rein river bank in Duss. Planning to do circular loop back through old town but it was still dark and didn't want to get lost. Came back for bath and hearty breakfast in hotel before going to work.
Midday run Hammersmith to putney with jan with extra loops to bring up mileage
Distance Time Average HR Max HR KCal Fat Min Mile Marathon Time Total
3 00:29:12 147 165 612 40% 09:44 04:15:01 15
0 15
3.7 00:34:00 159 173 587 35% 09:07 03:58:56 19
7 01:10:00 139 159 1117 60% 10:00 04:22:00 26
 
Week 3 20/12/2004
The first run this week was a morning run from Hammersmith bridge to Bishops Park with Janice.
Treadmill in gym after lunchtime spin class, legs definitely got a good work out.
Missed the Thursday run since busy packing for xmas vacation.
Xmas morning jog around Rossington ponds twice Janice and Claire. Claire sat out the second loop, probably due to the previous nights beer/wine. Also took Poppy the dog, who did very well but seemed to be reaching her limit towards the end. I guess if you are a dog, running just isn't as much fun if there isn't a ball to chase!
Distance Time Average HR Max HR KCal Fat Min Mile Marathon Time Total
3 00:33:00 129 146 514 35% 11:00 04:48:12 29
4 00:36:00 160 170 683 30% 09:00 03:55:48 33
0 33
5 00:51:00 145 159 823 55% 10:12 04:27:14 38
 
Week 4 27/12/2004
Late afternoon run down Car house lane looping back through hatfield woodhouse with jan and claire. Pushed myself for a couple of loops round culdesac
Road run round rossington block twice. Known distance, trying to calibrate pedometer to slower pace.
Walking on Kinder Scout
Rossington to austerfield, past finningly airport, blaxton crossroads and then back to rossington. Mile too far due to measuring too far on map.
Distance Time Average HR Max HR KCal Fat Min Mile Marathon Time Total
3 00:31:53 146 176 540 55% 10:38 04:38:27 41
4 00:40:00 149 175 663 30% 10:00 04:22:00 45
0 45
10 01:56:00 142 170 1743 55% 11:36 05:03:55 55
 
Week 5 03/01/2005
Hammersmith bridge to bishops park and back with Janice after work.
Iceskating at Somerset House
Hammersmith bridge to Chiswick and back with Janice after work. Didn't make full 5 miles to Barnes due to dark.
Hammersmith, Puntey, Wetland Centre, Barnes and back loop. Running on my own again at quicker pace, felt comfortable. Drizzle at wetland 2 mile loop meant sped up to 6:30 there and 7min return. Slowed pace after Hammersmith to Barnes stretch. Short sprint at end to bring back dead on 85mins.
Distance Time Average HR Max HR KCal Fat Min Mile Marathon Time Total
3 00:33:00 131 169 649 55% 11:00 04:48:12 58
0 58
4.5 00:48:00 131 146 686 50% 10:40 04:39:28 62
10 01:25:00 158 180 1574 35% 08:30 03:42:42 72
 
Week 6 10/01/2005
Resting after ski circuits on Monday
Treadmill at work after spin class. Felt tired and lacking energy. For some reason 5 miles seemed a long way today.
Busy at work, too tired.
Tsunami charity relief half marathon, Putney to Kew and back. Ran very hard with high heart rate keeping pace with group all way to Kew Bridge in 40 mins. Slowed pace on return leg as on own, still pushing though. Barnes bridge after 1 hour. Unable to run through the stitch that had been developing, pushing too hard for too long, brought me to a stop. Walked for a little while then managed to get going again. Completed at sensible pace, felt really strong as reached Bishop's park and Putney.
Distance Time Average HR Max HR KCal Fat Min Mile Marathon Time Total
0 72
5 00:45:00 157 172 831 35% 09:00 03:55:48 77
0 77
13 01:36:26 178 185 2051 25% 07:25 03:14:21 90
 
Week 7 17/01/2005
Lunchtime river run with Joe. Suffolk bridge to Tower bridge and back. Reasonable pace when moving, but occasional rest breaks walking to recover.
Treadmill after work at 11kmh. Legs tired still after half marathon.
Pushing on treadmill at 12kmh due to lack of time before close. Really pushed with sprints up to 16kmh at end. Right shin tender next day. Obviously pushed too hard, probably weakened after the half marathon also.
Hiring skis in Geneva was priority, didn't get chance to go for run. First time missed a long run.
Distance Time Average HR Max HR KCal Fat Min Mile Marathon Time Total
3 00:28:00 157 172 537 35% 09:20 04:04:32 93
6 00:54:00 160 174 1029 35% 09:00 03:55:48 99
3 00:25:00 163 181 498 30% 08:20 03:38:20 102
0 102
 
Rest Week 24/01/2005

Skiing, too icy everywhere in Chamonix to run safely. Probably best to rest shins for a while anyway. Contingency week used up, work all the way to the marathon now. Hopefully won't lose too much cardiovascular fitness.

Run down lake front with Claire in Geneva. Very cold, benches, paths and cars literally covered in ice. Shin not too bad but didn't want to push too hard. Nice having some hills for variation.
Distance Time Average HR Max HR KCal Fat Min Mile Marathon Time Total
0 102
0 102
0 102
6 00:56:00 151 177 1015 40% 09:20 04:04:32 108
 
Week 8 31/01/2005
Afternoon run with Phil Dutton and Joe. Pushing a reasonably rapid pace, sprints at end. Covered more distance than before, past design centre.
First run to work following cycle route but then down the Strand rather than Embankment. Legs very heavy and tired at start, but walmed through and started flowing with run down the Mal. Will be finishing here in a few months time. Leg muscles burning slightly afterwards, first time experienced this.
Quick treadmil to complete week. Easy run at 12kmh.
Same route as the tsunami run, but starting at Hammersmith. Comfortable pace all way round, not pushing too hard this time. Lesson learnt; don't open full fizzy lucasade when running; don't run on full bowels.
Distance Time Average HR Max HR KCal Fat Min Mile Marathon Time Total
3.5 00:31:00 158 182 627 35% 08:51 03:52:03 112
6.5 00:51:00 164 179 1070 30% 07:51 03:25:34 118
3 00:26:36 151 166 482 40% 08:52 03:52:18 121
13 01:44:30 164 176 2119 40% 08:02 03:30:36 134
 
Week 9 07/02/2005
Quick treadmil. Easy run at 12kmh, heart rate around 163->165. Warm up on treadmill.
Run to work, cycle ride in marks as 7 miles, but seemed shorter when running.
Treadmill at 11kmh heart rate below 155. Warm up on treadmill. Right shin really tender, fine when running but struggling to walk afterwards. Pain round edge of bone on inside back. Eased off later so must be muscular.
Run to work, looping round the parks to provide sufficent distance. Taking it easy, perfectly comfortable, no real shin pain afterwards. Maybe older trainers are worn out.
Distance Time Average HR Max HR KCal Fat Min Mile Marathon Time Total
3 00:24:35 152 170 578 35% 08:12 03:34:42 137
6.5 00:52:00 159 174 975 35% 08:00 03:29:36 144
4 00:36:00 147 165 748 40% 09:00 03:55:48 148
10 01:24:00 156 172 1605 35% 08:24 03:40:05 158
 
Week 10 14/02/2005
Easy run 10kmh on treadmill. Nursing injury.
Run to work, early in morning, tired and only small banana for breakfast. Not amazingly comfortable. Needed more energy.
Morning run hammersmith to putney bridge with jan
Long run a day early to help jan complete her training for the week before travelling all w/e. Late run, soon got dark given the distance. Comfortable 10min miles, reached Kew bridge in respectable time. Return journey was harder for janice though, stomach cramps. Couple of walking sections, slowed right down over last few miles. Barnes bridge seemed to be the limit. Nice to run at slower pace. Experience running for such a long time.
Distance Time Average HR Max HR KCal Fat Min Mile Marathon Time Total
3 00:26:35 147 161 491 45% 08:52 03:52:10 161
6.5 00:53:00 156 179 975 35% 08:09 03:33:38 167
4 00:39:00 147 162 730 45% 09:45 04:15:27 171
15 02:50:00 135 153 2358 50% 11:20 04:56:56 186
 
Week 11 21/02/2005
Lunchtime river run, Southwalk to Westminster and back. Very cold, snowing in places. Embankment was very cold wind.
Usual Wednesday morning run to work, extra little loop up to bayswater gate in hyde park to take distance up to round 8 miles.
Run after work on treadmill.
Visting Yorkshire for dad's birthday. Exposed run down to five lane ends at raindeer pub, then back along A18. Much better and more comfortable when on back roads into thorne. Felt very comfortable on latter half. Had dad on bike for support with drink and banana. He got a puncture close to home on way back, where I did an extra loop up to dunscroft to put in another 3 miles. Good run considering lack of sleep and wine the night before.
Distance Time Average HR Max HR KCal Fat Min Mile Marathon Time Total
4 00:32:00 160 176 778 35% 08:00 03:29:36 190
8 01:05:00 162 176 1308 35% 08:07 03:32:52 198
4 00:36:25 154 171 679 40% 09:06 03:58:32 202
16 02:13:00 159 176 2437 35% 08:19 03:37:47 218
 
Week 12 28/02/2005
Morning run hammersmith to putney bridge with jan. Max heart rate probably due to heated debate rather than any real exertion.
Afternoon run with Phil Dutton. Usual route, but started earlier and extra loop over millenium bridge to make 5 miles rather than 4. Glad I got dragged out, felt better for it, kept the training on track. Borrowed simple HRM from gym.
Managed to fit long midweek run in, despite work commitments on the Wednesday and Thursday morning. The weather paid me back for leaving it late in the week through! Run to work in heavy snow, settled in hyde park. Eased off by time got to the mall. Due to conditions didn't do full 9 miles. Clothes and gloves steaming when arrived.
Running without HRM, just ran at a pace felt comfortable at, felt quite refreshing to not monitor performance, artificially speeding up or slowing down. Hopefully an indicator of marathon pace, but this is a step back week!
Distance Time Average HR Max HR KCal Fat Min Mile Marathon Time Total
4 00:40:00 147 173 945 45% 10:00 04:22:00 222
5 00:45:00 157 09:00 03:55:48 227
7.2 00:58:00 167 181 1238 30% 08:03 03:31:03 234
12 01:30:30 07:32 03:17:36 246
 
Week 13 07/03/2005
Afternoon run with Joe, same pace as previous week, but with the occasional walking break. Pedometer puts course exactly on 4 miles.
Long way through hyde park, extra loop in st james park to increase the distance. Getting a bit silly when you have to put extra loops in places on your way to work ;)
Afternoon run with Joe and Alex. Shins painful today, struggled to go slower. Latter part of run at quicker pace more comfortable.
Geneva lake run with Janice, all the way to Hermance and back. Stopped for short break (and cake) at halfway point. Trouble getting going again, lots of run walk tactics. Very pleasant late afternoon run. Doesn't take long to leave Geneva far behind.
Distance Time Average HR Max HR KCal Fat Min Mile Marathon Time Total
4 00:35:30 150 166 727 45% 08:52 03:52:32 250
9 01:12:00 161 174 1355 35% 08:00 03:29:36 259
5 00:42:00 152 177 819 40% 08:24 03:40:05 264
18 03:25:00 140 156 3099 50% 11:23 04:58:23 282
 
Week 14 14/03/2005
Cern running trail with Janice and Brinnick. Very warm pre lunch run. Long, shallow hill through forest. Great change from lunchtime river runs.
Run to work to ensure keep millage up. Day late due to flying back.
Decided I needed a rest day, have followed schedule religiously for such a long time. Travelling mid week makes training much harder.
Comfortable half marathon river route done in 1:41. Extra mile loop past Hammersmith bridge. Much easier than previous half marathon, almost as quick. Sustainable at this pace, but not too sure if possible for 26 miles.
Distance Time Average HR Max HR KCal Fat Min Mile Marathon Time Total
5.2 00:52:00 144 166 816 45% 10:00 04:22:00 288
8 01:05:00 162 177 1151 35% 08:07 03:32:52 296
0 296
14 01:49:00 164 176 2261 40% 07:47 03:23:59 310
 
Week 15 21/03/2005
River run with Dutton, Joe and Kostas. Kostas turned back at Hungerford bridge. Felt good to run after three miles at 8:30 / mile pace. Picked it up for last couple, pushing Dutton up the hills and over bridges.
River run with Joe and Tim, the recruits keep coming! Joe managed to make it all way round five miles. Impressive improvement.
Saved 10 mile until Janice was at home, and could dedicate time to distance mid week. Up Sandtoft road, across to the Black Bull and back to Hatfield through Thorne back roads. Turned out to be exactly 10 miles, great estimation. Janice even had enough energy for a sprint at the end. Progress!
North York Moors run over bank holiday w/e, certainly varied training. Initial plan was to follow old railway route at Rosedale Abbey along Chimney Bank. On arrival, was far too exposed and low level cloud meant there was zero visibility. Finally plumped for forest drive run through Dalby Forest. Was wet and very hilly, but still felt good. Made use of the downhills to compensate for almost being reduced to a walk on the uphils. A couple of points toward the end I was really flagging, but when the long slog of an uphill ended I managed to get back up to speed for final stretch. Happy with the time considering the conditions. Hopefully the first 20 miles of the marathon should be easier as a result of this.
Distance Time Average HR Max HR KCal Fat Min Mile Marathon Time Total
5 00:43:00 158 178 885 35% 08:36 03:45:19 315
5 00:44:00 151 169 838 40% 08:48 03:50:34 320
10 01:41:00 140 160 1544 50% 10:06 04:24:37 330
20 02:42:00 164 177 3064 30% 08:06 03:32:13 350
 
Week 16 28/03/2005
Cycled 20 miles to support Janice on her long run, resting afterwards.
Run to work with Janice in the morning, imagining crossing the finish line on The Mall. Slower than normal pace. Felt ok, shins a little tender towards end of run.
Lunchtime run down the river with Janice, Alex, Dutton, Joe and Kostas. Sunny day, nice to get out. Quick first couple of miles, but slowed down to 9 min mile pace after westminster.
Sunday lunch run down the river with Janice on a very warm day. Only carried 500ml of lucozade each, tried to make it last the length of the run. Felt ok for most of run, but wasn't feeling great by Hammersmith bridge, almost turning back. Knee started to give me pain by the wetland centre. Upon arrival in Putney, thankfully topped bottles up with water in pub, but the 500ml disappeared straight away as attempted to rehydrate. Carried on over the bridge and through the park, but we stopped and walked the final mile in the shade.
Distance Time Average HR Max HR KCal Fat Min Mile Marathon Time Total
0 350
7.2 01:25:00 141 158 1236 50% 11:48 05:09:18 357
4 00:44:00 143 161 687 45% 11:00 04:48:12 361
11 02:00:00 140 162 1981 50% 10:55 04:45:49 372
 
Week 17 04/04/2005
Knee very stiff and in pain on lower outside. Needed rest to recover. First major injury, only difference in run was the lack of fluid.
Knee still a little stiff, best to be safe than sorry.
Lunchtime run with Alex, Dutton, Joe and Jordan. Steady pace to start with to ensure knee felt ok, just keeping touch with Alex and Dutton. Played catch up back down the embankment, at which point Alex picked up the pace. Knee twinged over the Millenium bridge, but thankfully no major issues. Pretty rapid pace, Alex definitely relieving work stresses! I'll get my own back after marathon!
Tapering definitely doesn't work for me mentally, took a lot of persuation to get out and about in the rain. Strong wind, rain and sleet at points certainly prepare me for a bad weather marathon. Physcially felt fine though, with is reassuring. Drunk 600ml over 6 miles in the cold and wet, so should definitely have been consuming 150ml -> 200ml in the hot weather.
Distance Time Average HR Max HR KCal Fat Min Mile Marathon Time Total
0 372
0 372
5 00:38:45 161 179 865 35% 07:45 03:23:03 377
7 00:58:00 155 168 1002 40% 08:17 03:37:05 384
 
Week 18 11/04/2005
Distance Time Average HR Max HR KCal Fat Min Mile Marathon Time Total
0
0
0
0
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