Decided to revert to the ol' electronic running log as well as the pencilled one on the wall! Figured that i was getting anti-social and lazy with my LJ so I may as well start some where.

So.

This morning was a 9.75 miles in 1:12.36. Broadway extension route.
Ran this bloke down and it turned out that he was building back up (reverse taper? I have heard of such a thing!Never felt inclined!) from the London Marathon. He ran it in under 4 hours which I reckon is reasonable really, good time.
Still didn't beat my half PB though....hee, hee!
Me?
Competitive?

Off to work now. Gonna be late for a meeting tonight so that i can go see about my new iPhone!! Will keep you posted texasts !

[7.4 miles at 55:27 Reverse Valley route - meant to be recovery!]
Bit fast today but not to worry. Did the course the easy way round so i suppose that in itself is a 'recovery' run! Had to wait for the most amazing thunderstorm to dissipate first. We had thunder, lightning the works in a big way.

After such a late night back yesterday I was determined to just stay in bed till i felt okay and ready to get up and run. So today I ran around 9.30am.

All good.

[7.89 broadway cut route for 58:53]
Struggled at the start of this. Add fried eggs to Indian food on the 'Things not to eat the night before you run a long way' list.
Apart from that...gotta go!!!

[Skip lane 15 miles at 1:50.49...PB by NINE MINUTES!]

So today I finally had company. Chris came along and rode his bike as I ran th 15 miles or so.
After all the heavy exercise yesteday (4 of us moved a 8x6 summer house/ shed thing, as well as digging the plot out, laying the dry mix, placing the flag stones, and doing an enoormous tip run to get rid of all the earth soil and sods.
Not to mention going to bed a little later as  we were watching the Dr.Who special, Also not to mention the delightful difficulty in not getting to sleep for a further hour or so.....hee hee!

So i was not expecting great things from this run. I just didn't want to walk, I knew that! And i didn't. Did take half a gel before and rest at 10 miles. Had half a shot blok and a bottle of Powerade, so well stocked up for it, but I, ME still have to run it.

And run it I did...NINE MINUTES OFF the previous time! I like these sort of things!

Anyroad, as usual, off to 'muscle soak' as they are feeling SORE from all the exercise -delightful or otherwise!

Happy Easter all !

[Dartmouth, RH, Dartmouth for 5.8miles in 41:20]

After a very enjoyable evening I was really in a Johnny cash frmae of mind this morning. So Folsom Prison accompanied me round on my, er, 'rounds!'

I have to confess that I did a lap less of the park (about .9 miles) as I was feeling the long (enjoyable, more later) day yesterday, the late night (more later) and the heavy milage week.

But complete with newly aquired 'Aldi' running jacket (£10 what a bargain, I had 2!), the old battery mp3 player, I didn't get wet and it all went okay; apart from skimping on the laps.
But I console myself with the thought that I have a potentially HEAVY day today *groan* so its probably a good thing.
rest day tomorrow and 17.91 on Sunday again, but hopefully without the walk!

[Valley for 7.40 miles in 54:00 faster pace]

Hurray - no perverts in the Valley! Always good in my book...
Hurray - 'Hazards of Love' the Decemberists first listen was excellent!
Hurray - Run went well exactly at race pace (small 'but' - it does need to be faster on the 26th!)
Hurray - it didn't rain.
Hurray - no walking.
Hurray - I remembered to make my fave iso Cranberry drink and put it in the fridge..it goooooood.

I have a lot to be thankful about...

(Any intentions on copying excellent celebratory post layouts from cadona  are entirely meant to be flattering!)

So yeaterday I pressure washed the back patio. One huge back breaking, cack filled job that took the best part of 3 hours. then I cleaned the back windows...4 seperate times (soapy,clean,windolene,polish-I know, anal!)...after that I cleaned the bathroom and then collapsed to watch a DVD.

The Boss had gone to help dr.agon with some tiles and I suggested to her that she pick up some fish and chips on the way back. There went the healthy runners diet outta the window (at least they were clean).
So She eventually arrives back and the F an C were delicious! They were battered chips as well, a rare delicacy. I also had a bottle of Stella Artois lager with the food.
Now amongst my friends etc Stella is known for giving you 'Stella Head' ie drink one/6 beers and you get a pounding headache the next day. But this Stella was free..but...go guess...???

So when the alarm went off this morning for running my head was belting. So I went back to sleep to try and let it subside somewhat. It didn't so i decided to get up drink some water and just go for a 'recovery' run.

Reverse 10k route 6.2 miles in 50 minutes - slow and steady

got back and as I type this, recovering and dripping (lovely picture for you there), the headache is still there so off to the shower, breakfast and then tablets cos I am not sticking this in me holidays!

[So today it was  9.75 Broadway, Bescot loop for 1:12.47]

Had a lie in this morning as I'm on holiday at the moment for Easter. Mixed blessings this. It does mean I can go to bed later (a whole 1/2 hour - woo!) but then when I do get out the difference in an hour to the traffic is really REALLY annoying!

I run almost completely within an urban environment and of course I have road ends and traffic to compete with. Most times I take a calculated assessment of how much attention I pay to the traffic. ie. if its a small residential road end chances are nowt much is gonna be pulling into it from the main road then run across care free, the more major junctions - be careful!
And yes, I kow this is a bit careless, and yes I was caught out once...and that really was my fault for not looking properly, and yes it did bruise!

But it still surprises me how many people don't voluntarily give way at junctions to me crossing over.
Are they that late to get to where they're going?
Don't they know it upsets my rhythm having to start and stop all the time?
Don't they appreciate what a berk you feel doing that stupid little prance-on-the-spot dance to maintain leg movement? I feel for this reason alone all cars etc should give way quickly to me!

[17.91 miles in 2:18.18 Route:Newton/Broadway/Sutton/chester/College/Aldridge/Home]

It was a glorious morning for it at any rate. Pity it was an ABSOLUTE killer of a run! I took some home made iso with me and its just not enough to get me round. I find I run best on Lucozade Sport. Only on the Looooong runs. The rest of the time I take plain water and thats fine.
Today The iso was making me more thirsty I think what with the salt in and all. The Shot bloks were a great rescue again and I ate  2 halves and they really help. Big fan and worth every penny I feel personally.

So the run was just tough I'm afraid. nothing of note, no company, no naff dogs (thank Goodness!) there was a fire engine on the edge of the park but it weren't clear why...

Music was okay. I've had my periodical clear out of the iPod and completely cleared it and put new albums on it, well stuff I haven't heard for ages - Muse, Manic - Send away the tigers, 24 Carat Purple (classic) and Vegetrarians of Love Bob Geldof's excellent album.

Yesterday i bought mesel some 'Black Pepper and Ginseng' Radox Bath Soak...so guess where I'm headed!?

[Red House Park laps x5]

5.43 miles for 46.55 Slow, Slow and slow! I've just done the math! Well it was meant to be an easy run. Fridays always are. I had a later night last night and was glad to simply get up this morning I reckon!

Was very foggy this morning. The Park was bathed in fogginess with nothing much getting through. It actually seemed to fet worse as it got lighter in the day. I know I've come back with my hair drenched, and its not all down to sweating!

Didn't take the mp3 today either as I was just in a sleepy dozy mood and didn't really want the noises in me ear.

I've gone very retro now with the run log. Printed an 'April' Calendar page off last night to log runs and times on. Its on the wall here besides the computer. Figured that if I wanted to up milage more then it would be better if I could see at a glance how it was all going. So far....

Oh, and got to reccommend weird combinations - Cranberry and Orange Home made iso drink. If you can get past the weird colour then its really quite nice!

[ASDA ROUTE]

Did the quick (less than 5 miles route) run this morning so that i could get back in time for the Boss' birthday today. Was okay - 4.8 miles for 35.34 with a remebered BIG hill at the end.
Last time I ran this route I finished really fresh and happy and then realised that the reason for this was that I had forgotten a portion of the route. that is; the Bleedin great hill at the end!
Unlucky that!

But still got the hill in and felt okay, more thirsty today than usual? Ate an omellette last night so can't be that really. Finished the home made iso-Cranberry 500ml and still feel quite thirsty so off for some more water I reckon.

Busy day at work then off to celebrate tonight with probable rest day tomorrow - I should co-co!

Did the 10k route this morning. 49.09

Ran over the canal and waved at another runner with a dog.

I think thats another of the romantic notions about running. Along with 'one day' doing THE London Marathon (and then never running again...)
Running along with your dog seems an idyllic kinda thing. Bounding across open fields with your trusty companion at your side, tongue lolling around, and the dog leaping contentedly about.
I'm sure the reality is that the mangy mutt would get under your feet evey few yards, always want to stop by every lamp post to 'check in' and bark at anything moving at every hour of the day!?
I like dogs, very much. But I would never own one at the moment.
The Boss had a determined campaign the while back now for a chocolate labrador. I was firm. Very firm! We both work, I travel around with my job, can't always get back to let a dog out etc.
In later life I would love a dog to walk and encourage me to get out - not that, that needs much encouragement. But it would be lovely to maybe later on 'bound' a little more tempered-like!

Enjoy yer Wednesdays..

(Traditional Post again. nike+ started off well then gave up the ghost)
9.73 miles for 1:12.37

Extended the 8 mile circuit for a longer mid week run kinda thing. I'm trying to get the milage up a little, not mad. Sunday gone my long run was 15 miles and considering that it was very nice and alll that and there's a lot of worth in a run like that, I also need to start getting milage back up towards the 20 mark for the long run to REALLY set me up for the Autumn marathon.
PLus I just fancy the distances,  I always have.

As discussed recently in another post elsewhere, thats where my running goals really lie - distance. I like being fast in races to a point. but I am never gonna win the bleedin things, but I would like to be able to run far...very far...VERY, very far!

In other news of worthy note ness...Me and the boys went out again last night to run/ walk. Exactly the same arrangement and they knocked a minute off their time. there is nowt as competitive as a teenage boy and his time misunderstanding brother!
I was really pleased as they took no arm twisting at all. The SM had to coaxed a little at the start, even with his new running trainers (£12 from Decathlon Dr_! I now have a store card!Yay!) Unfortunately thanks to the Biggun having feet 'problems' it looks like its gonna be more difficult to find him trainers that fit comfortably.

Now if only we could work on their mother!

What a great run!

15 miles of a fairly new course. Nothing too strenuous gotta be said. Had half a gel before hand, took some gatorade-type stuff with me. About 9 miles in I had the rest of the gel.
Drank steadily.
The weather is / was beuatiful. Perfect run! Finished in a smidgeon under 2 hours so pleased for that what with slight slow down in middle.

Met this older bloke running and turned out he did his 12 miles yesterday and was doing 6 today. S'funny how almost the first question you ask/ get asked by another runner when out running is 'how far you going today?!'
Anyroad,. I was slowed to almost walking to run with him but I didn't mind, no rush, no time to go for. We chatted and ran together for about a mile and a half, turned out he'd ran the London Marathon 21 times! Amazing!

Ran down a new lane today and if I'd videod it for you, you would never have guessed I was in the Second City. It was twisty and idyllic and no footpaths, no houses just trees and fields. Amazing..again!

I also turned the new xmas Mizuno jacket into a gillet so not only did I run well I looked DAMN good too! Oh YES! LOL!

Off to the bath with home made iso-drink, all good.

Stupid bleedin technology! Worked fine today..I think it depends on which jacket I wear and how much the iPod bounces around in my pocket.

Anyroad, park laps today and still the headwind. And today I forgot to take my hat so I've got a right head-chill now sitting here!Really uncomfortable!

Oh, and I also found that eating half (yes 'half') a Dairy Cream and Apple Victoria Sponge cake, is not really best to run on in the morning!

Oh the excuse for calorie burn!

Well traditional running log today after yesterdays 'fail.'
So route distance to follow (about 6 miles or so I reckon) but done in 48:10.
New route as well, well existing route in reverse to be fair! but still a little different and the first time that I had run a particular leg in daylight!
But the WIND!
(No. Not mine Dr_! you are such a child!)
It seemed to be at my front for most of the way round making it really hard work. When it did momentarily die down I suddenly found myself sprinting along!
But bit heavy in legs having run so recently (last night) as well as this morning but easy miles tomorrow and early bed tonight should do it!

So after the success of Sundays race I was back to the training and early mornings this morning.
Thighs felt a little sore so took it easy distance-wise this morning. Did my 10k route the easy way round (only one bleedin great hill!)

However I climbed up one of the smaller inclines this morning rounded the corner of the building at the top of the hill looked out over the Valley and there was the biggest, orangey, hazy sun I'd ever seen for quite some time. It was beautiful. Far made my run it did.

Don't even care out time, comparisons etc. the fact that I'm back out, the sun shining...thats enough for me today.

Easy Park Laps today as part of the taper.

Just as well as I'm nursing a sore shoulder (muscle/ nerve?) and a few niggles!
But the run was enjoyable through the fog and mist this morning. Was colder than I thought and I didn't take my hat so I've got a bit of a head chill. I hate that!

Saw mu usual 'dog people' this morning and that was nice...still counting down till Sunday just getting the race into my head and how I want to run it.

So with Sunday race in mind I set off to do hill laps today. 3x hill laps, pretty steep as well.

The mornings are now pretty light and fine so it was all good. Apart from blasted nike+ problems again! Got new Sennheiser earphones. Hurray you might think?Fantastic sound quality etc. Well yeah, but they are meanrt ot be 'sport' ones and they still don't feel as comfortable as the standard apple ones.

Ho well...

Countdown to Sunday...5 days and counting...hills hills and hills.....owt under 2 hours would be good...