“Bring me four Fried Chickens and a Coke”

Jake Blues, The Blues Brothers

Week 4, we’ve reached the Quarter point. Is the Quarter point a thing? This will be the end of my first 4 week ‘Block’ anyway.

After switching my long run to Saturday in Week 3, Sunday became a rest day, other than a bit of gentle stretching yoga. Therefore on Monday there is no stiffness or anything niggly.

My long Yoga session is far less ‘ouch ya fucker’ than last week. My weights session also goes really well. In fact, this was the first week of weights where I felt like I was both into it and finding it a little more comfortable. I’ve been doing it twice a week since the end of December now, so maybe the first signs of progress. Maybe.

When I wake up Tuesday though, I feel a bit meh. Like I might be at the very start of getting a cold, which would be a massive pain in the arse.

I’m also a little stiff and sore in the legs, even though I haven’t run for nigh on 72 hours. I find this happens to me a lot. The more rest I get between runs, the stiffer I get. Weird. I do some stretching Yoga in the morning in the hope I can shake some of it out.

Tonight is a Club Grand Prix night. I’ve mentioned the Grand Prix before, but in a nutshell, once a month from September to March we race a 3.4m course against each other. It’s all Handicapped depending on performance, that handicap changed every month dependent of how quick or slow you ran the last one, and we compete in Teams of 8. It’s a bit of fun really, although some people take it far too seriously. I’ve seen grown men literally push women out the way as they hurtle for the line. Arseholes.

I’ve had a cracking GP so far this season. I’m on a 3 race PB streak, although I’m under no illusions that it will end tonight. I’ve no problem with that, but it will be interesting to see how much running slow and long for nearly a month will affect my 5k speed.

The longer the day goes on however, the crapper I feel. At least my new running gloves arrive today. My old ones have served me well, I reckon I’ve had them a decade, but they’re no longer doing the job. I was diagnosed with Raynaud’s a couple of years back. As such, my hands suffer badly in the cold. And I’m bored shitless of it.

I have to get in a 5 mile warm up beforehand, to make sure I hit the 8-10 for the day. There’s a bit of a cold wind, so my new gloves get a test, and they definitely make a difference.

Warm up complete, I’m at the start. Due to the aforementioned good streak I’m having, my handicap start time is a stinking 17mins 50secs. I look at the list of others who’ll be starting with me, and there are some absolute beasts in there.

I’m not going to time my race tonight. I’m just going to restart my 5 mile run. That way I’m not looking at my time or pace, so I’ll hopefully just listen to my body rather than try to fly round it too fast like a tit.

Once we start, predictably, the rest of my group shoot off. It’s what I expected, so I’m not bothered. I am surprised by how comfortable running at a faster pace is though.

I turn at the halfway point and this is going quite well. Then I notice my left shoelace has come undone. What an absolute melt. I’ve only been tying my laces since I was a child, but tonight’s the night I choose to lose that basic life skill.

I keep going, but the sensible decision is to stop and tie them. Stuff my time and position. The finish line is usually a shit show anyway, without me sending either myself or other runners flying.

I find a spot out of the way on the Prom with about a quarter of a mile left and attempt to tie them. Runners are flying past me, and the more places I know I’m losing, the more I fiddle with my laces like a toddler who’s never done this before.

I tie them, take a look to make sure I’m not jumping back on in front of anyone, then resume. I notice that some of the runners I’m gaining on I’ve already passed earlier before shoelacegate, but it’s too late to catch them, I’ve run out of real estate. Mother fucker!

I find out later that I’ve just run a 23:16 5k, my 3rd fastest ever, and finish in 25:50, only 40 odd seconds down on my course record. Damn you shoelace! I finish about 50 places down as well. Double Damn you shoelace!

Wednesday will be an enforced rest day. Although, there’s nothing restful about it. I’m up early on the first train to Edinburgh to meet with my boss for a catch up. I’ll be back later that same day, then off to the match. So, absolutely no time for a run. Anyway, it was quite a nice day in Edinburgh, weather wise. I even cut round the back of the castle on the way into the office and took some arty photos..

As the day goes on, I can feel my cold creeping on and getting worse. That evening, like the athlete I am, I sink many pints in the pub before and after watching Newcastle win and get to the League Cup Final. More on that in the weeks to come, as that is massively going to fuck up one of my weekend long runs.

Thursday I wake up feeling shite. Yes, some of it is down to those pints I consumed, but also my cold is now very much bedded in.

Its intervals day, although not as long as the previous weeks. Today I need to do 6 x 1km Intervals. Usual drill, 10 min warm up to the local estate, do the loops. Big difference this week? It’s hard work. I feel quite weak, a mixture of the cold and probably a slight hangover. I get them done, stick to my thresholds, but the struggle is real.

Friday is my birthday. Happy Birthday to me. I reward myself by doing 4 easy miles with hill reps. I used to be cool. I wake up feeling even more shitter than yesterday and the can’t be arsedness is pretty high.

It doesn’t really get any better once I’m out there. The thought of doing those hill reps really doesn’t appeal to me. When I get to the hill though, it’s actually ok. If anything, they actually snap me out of the meh. There’s a bit of a wind coming off the sea though, so I’m actually quite glad when I finish. I end my Birthday with a family curry and still with a wankful head cold.

We’re back to normal training timetable this weekend. So a short threshold on the Saturday, with a long run on the Sunday. I also receive my next training block of 4 weeks. Shit is about to get real this next few weeks. An 18 miler followed by another 16 miles and then two lots of 20 milers. I’m tired just reading it.

For the first time in forever, I struggle to motivate myself to get out Saturday. I still have a manky cold, there’s a chilly wind coming off the sea, and the thought of getting out to run 3-4 miles at a slightly faster pace isn’t appealing.

I give myself a mental slap and get out the door. Once I’m out, it’s actually all right. Tis always the case. Now I just need to psyche myself up for the 16 miler tomorrow.

This will be the same route as last week, with a little tweak at the 9 mile point, because I can’t be arsed to climb out of Wallsend Burn. So I’m going to run over the top of it instead. A bridge over the top of it. I’m not a Marvel character.

Up early Sunday and it’s grim. Just on the positive though, my cold has miraculously almost disappeared. It’s a recovery of biblical miracle proportions. Whilst I’m feeling better, it still doesn’t change the fact the weather is shite.

First 3.5 miles again are all on the sea front. The sea is rough and noisy, which is always a sign the weather is shite down here. The wind isn’t really that strong, but constant and enough to lash cold rain onto me. I’m staying positive though. Someone told me you have to remember these runs when you get to the start line. The early, cold, wet, dark, mornings when you’ve got out and done it. Bottle them, you might need to go back to that mental reassurance at mile 1, 10, or 22 of the Marathon.

I cut inland and just like last week it’s a relief to be out of the weather. Well, at least the worst of it. The Plan this week has me at this point forward doing 3 mile at Marathon Pace, followed by one mile at easy pace, 3 times. I have a go at this, but the problem is I’m not 100% what my Marathon pace is going to be yet. Yes, I know.

I do have a good go at this anyway, and actually feel pretty good. Another bonus is that at mile 11, where my heart rate suddenly jumped last week, stays in threshold. It stays like this all the way home. I never go into max at all for the whole 16.

I change my route slightly at the end as well. I have my Marathon trainers on, and my original route home through the fields will be a quagmire. I don’t want to get them muddy or wet, so I dive off the Wagonway early and through the streets where I grew up instead.

There is something quite poignant about plodding through my childhood neighbourhood. 15 year old me would never have believed that 30 years later he’d be running past his old bedroom at 14 miles.

I feel so good that my last two miles are my fastest. This despite the fact we’re heading back easterly to the coast and that bastard head wind has returned. It’s probably not what I should be doing, the last two are supposed to be more of a cool down, but I feel good and my HR indicates I’m comfortable, so sod it. It ends up being 16.3 miles in 2 hours 35 mins. Slightly faster than last week. Lovely.

Just like last week, I’m really happy with getting through another 16 miler, fairly comfortably, at a pace that is on or around Marathon pace. Even though I haven’t really figured out what that is yet.

I probably should.

Bring on Week 5!

Mood: Bored of the weather

“Who wants an Orange Whip? Orange Whip? Orange Whip? Three Orange Whips!”

Burton Mercer, The Blues Brothers

WEEK 3: JAN 27TH – FEB 2ND

It’s week 3 already, and I feel like I’m into the routine of this now. I haven’t yet hit the ‘ah shit, kill me now’ phase, which will inevitably rear its head at some point.

Everything this week will be the same but different. Same routine, different distances. I’m also pondering changing my big run to early Saturday, instead of Sunday. I’m 80% certain I will at this point, but I’ve got a few days to make my mind up. Or change it several times.

Monday, I wake up feeling pretty good. I’m finding I’m going through a phase of sleeping really well. Probably because I’m fucking knackered running 40 plus mile weeks.

I do my Yoga class but it’s a struggle this week. Thankfully, everyone else in the class also finds it hard work, which makes me feel a bit better/less woe is me.

I start my Weights session and again I’m not really feeling it. However, the longer it goes on, the better I feel. I’m starting to get used to the reps and the intensity. Telling you, I’ll be oiling up and posing like a roided up 80s wrestler before you know it.

Tuesday is Speed night. Not the film. It would give me no greater pleasure than to sit through Keanu and Sandra keep that bus above 50mph, but instead its Track night. And it’s Bonder…Bondra…Bondarenkos.

I actually really like Bondarenkos. 400m fast, 400 jog, 300 fast, 300 jog, 200 fast, 200 jog, 100 eye balls out. Rinse and repeat 3 times. I say I like them, but usually I don’t have to do a 4 mile warm up beforehand.

The session is named after 1988 Olympic 10k Gold Medalist Olga Bondarenko. Her coach devised this session to help her improve her speed. It’s fair to say it worked, it knocked 2 minutes off her PB and she took the gold at Seoul.

Although, Russian athlete, 1980s, possibly has a tinge of dodgy to it. Nevertheless, it’s seen as hugely beneficial for distance runners, and is actually Paula Radcliffe’s favourite training session. And if it’s good enough for Paula, then who am I to argue?

I do my 4 mile warm up, then a slower chattier 1 miler when I get to the club. As mentioned, I usually quite like this session, but I can tell straight away that I’m going to be off the pace tonight. Not massively, it’s just going to be hard work.

By the third set I’m definitely feeling it, but that is kind of the point and the reason there is a longish warm up. Tonight is not just about getting a speed session in, it’s also about teaching my body to run when fatigued.

I get through it, and I’ve knocked off 9 miles in total for the evening. I am knackered when I get home though. The first time since I started 3 weeks ago that I’ve felt it in my legs after a session. I’m sure it won’t be the last.

Wednesday morning I wake up and I’m still feeling it a bit. The legs are just a little bit heavier. I do a short Sun Salutation session to try and help wake everything up. I have a 6 mile easy run to do today, although this can be a rest day if I want. I’ll see how I feel later.

How do I feel later? Well, much better. I head out and really enjoy it. I’m starting to get into slow, easy running. As long as I’ve got my Bone Conductors in and some good music or podcasts playing then it’s all good.

Tonight my shuffle knocks out some good stuff that I’m in the mood for. Radiohead, The Smiths, The Pixies, Belle and Sebastian, Stone Roses, The Charlatans, Pulp. It’s like my 90s Teenage Indie playlist has returned for a nostalgic one night only reform. I complete my 6 down on the Prom and give myself a pat on the back.

Thursday we’re back to the most testing session of the week for me – Threshold Intervals. This week it’s slightly changed again, 6 x 1 mile intervals. I’m going to stick with the local estate loop I did last week. It seemed to work well, so if it ain’t broke..

I wake up feeling a bit stiff again on Thursday, and my old friend the dodgy Achilles is also having a little grumble. I’m convinced that if anything will stop me doing the Marathon, it’ll be that prick.

I’m out early evening and I feel quite good. I start the first mile and already my pace is faster than last week, while my heart rate stays in threshold. In fact, this continues for all 6 miles of the session.

I find this the easiest and, dare I say it, the most enjoyable Interval session of the three I’ve completed so far. Surprisingly good, surprisingly painless. Beautiful.

Friday is 4 easy and some hill reps. I head along and back down to the sea front for this one. There is a fairly steep slope that heads down to the lower prom, and this is the ‘hill’ they would like us to attack. No Storm Shithead this week, so I can brave going down there without the threat of being swept out to sea.

I’m not as tired or as stiff as I think I will be when I wake up. I’m not looking forward to the hills, but actually, when I get to them, I feel quite strong. It’s a nice morning as well, and I complete my 4 miles on the beach. Because why not.

Friday night I do some core strength and have an early night, ready to ‘attack’ those 16 miles early doors on Saturday.

So to Saturday. I’m up at 5:30am and I feel..good. I got plenty of sleep and have definitely benefited from the early night. I’m a little nervous about this run. It’s only 2 miles more than I completed quite comfortably a couple of weeks ago, but it feels like quite an important one mentally.

16 miles is starting to verge into Marathon territory. If I can get through this run, at a nice easy consistent pace, and feel ok at the end of it, then it’ll be a huge confidence booster.

I’m aiming for around 9:40 pace here, slightly slower than my target Marathon pace of 9:30. I’m out the door for 6:20am and away. I head down the sea front and there’s a bit of a cold head wind for this first 5k.

I turn inland though and this disappears. I soon get into a nice rhythm, hitting my pace, sitting on a high aerobic/low threshold heart rate.

It’s pretty flat (and lovely and quiet) until just short of 10 miles, when I have to climb out of Wallsend Burn. I knew there was a bit of a hill here, short but steep, but I push through it. Then I’ve got a gradual climb for a mile or so, after which it’ll be either fairly flat or downhill for the home stretch of the last 5.

At 11 mile I take a gel, still feeling good, and notice my heart rate jumps to low max. I’ll be honest, this pisses me off a bit. I feel good, I’ve been keeping the low pace, but just can’t seem to get it back down, even when I slow down a bit. For the last 5 miles, it jumps between high threshold and low max. Still though, I feel fine. I’m not tired, I’m not begging for this to end, I’m not uncomfortable in any way.

I finish back where I started, 16.2 miles and 2 hours and 37 minutes later, and I feel great. In fact, I’m absolutely fucking delighted. When I check my Heart Rate, I note it went into max for 25 minutes of that. Something to keep an eye on, but not something that is going to keep me awake at night.

Regardless of that HR issue, this has gone well. I’ve hit a big milestone and proved to myself that I can comfortably run 62% of a Marathon. I’m no cocky bastard though. Next week will see another 16 miler. I’ll be less nervous of that one, more confident in fact, but I’ll approach it slow and steady and concentrate on keeping that HR down.

Week 3 done, a good week. I started with a touch of tiredness and fearing that this could be the first shit week. I finish it though feeling confident I’m heading in the right direction going into week 4.

Mood: Relief