The Final Countdown!

De duh der der
De duh de de der
De duh der der
De duh de der der der der!

Etc.

Crazy, bleached-perm, Euro soft rock classics aside, I am now in my final week and have just been treated to a thorough pasting at the powerful hands (and elbows) of Hannelle, my sports masseuse. Ouch.

Much needed though. My left leg was beyond tight and excruciatingly painful from hip to toe. It's been hammered accordingly and now feels a lot looser and lighter.

Thankfully, my right leg was nowhere near as bad, so the air was only blue for half an hour!

This week, I've got two very gentle four milers to do: one tomorrow and one on Thursday. And the race itself.

This is it! I am ready to take on the London Marathon. This isn't just about participation; it's about competing and completing it as fast as I can.

I'm fitter, faster and stronger than I've ever been, so this is the best chance I've had so far in my life.

I can't wait!

Apologies in advance for the copious updates that will no doubt follow as the week progresses.

We're heading for Venus.

Well...Docklands!

Fifteen!

Penultimate week. Fifteen down, one to go.

Only 29 miles to do this week. No probs. If you've not already run the best part of 600.

A tough week, but I'm tougher!

I can't even remember what we did now - I think it was a four and two seven and a halves during the week.

By far and away the highlight was our gorgeous, crisp Sunday morning ten miler on quiet, hilly pavements. I'm actually really looking forward to doing such runs with no ulterior motive; no incentive but the act of running, itself.

So, the finish is in sight. It's on The Mall and there's a big shiny medal at the end of it!

Week 14!

What better way to end a very tough week than to receive my mind running vest through the post.

And isn't it a bobby dazzler?!

We've both been feeling the cumulative effects of our training schedule this week, so it's been good to get it over with and start tapering.

On reflection, only taking Monday off after Sunday's long run was not enough rest because, by the time Friday was upon us and we'd covered another 21 miles, we were done in!

Needless to say, our planned ten miler on Friday was cut down to five and we then spent our first weekend of 2012 not running!

Rest is as important as running now. It takes four weeks to recover from a 20 mile run and we've done five in the past eight weeks, racking up a grand total of 550 miles since training began.

We've only got 29 miles to cover this week and I've just got a new pair of Vomeros, so I should have an extra spring in my step this week.

Yes, I know I only got some in Feb, but I've done over 400 miles in them since then, so they've lost their cushioning and have been pounded pretty much into submission!

In less than two weeks, I will be on the start line, ready to race.

Excited is an understatement!!!

Toe-tal Wipeout!

My final long run is in the bag. All 22.5 miles of it! BOOM!

It's come at a price though because the little and next-to-little toe toes on my left foot are mashed, to use the medical term.

Whilst out doing my hot and sweaty nine miler on Wednesday evening, it felt like my left little toe was taking a bit of a pounding. This is not unusual, as both my little toes are really crooked, to the extent that they curl underneath their bigger neighbour and tend to get trodden on quite a lot. This has been compounded by my increasingly more forefoot strike.

Anyway, I didn't think much more of it on Tuesday but found myself hobbling a bit as Wednesday progressed.

Upon inspection, I discovered that my little toe had doubled in size owing to a rather impressive blister. Because it was impeding my walking, I decided to drain it and it had been merrily drying out since and causing me no bother, even during my eight mile pingo run - although I did tape it beforehand as a precaution.

Owing to today's distance, I decided that taping was the order of the day, but it became apparent at 12 miles that all was not well. Either the tape had come off or something else was going on because I couldn't strike with my left foot without very sharp pain.

The was no alternative but to stop briefly, remove my shoe and sock, investigate and resolve the issue and get cracking again.

Long story short - I dispensed with the tape and didn't pay too much notice to the state of play down there!

It was only when I took my sock off after getting out of the post-run ice bath that I discovered that my strapping tape had rubbed on the side of my next smallest toe, resulting in another red raw, angry blister!

Despite all of this, the run itself went ok. It was warm again and the monotony of the Greenway wasn't doing much for my motivation levels, but I knew this was an important milestone in the training schedule.

There's an old quote by famous Kiwi runner, Barry Magee, which states:

"Anyone can run 20 miles. It's the next six that count."

Quite right, Barry. Quite right.

The body can do some extraordinary things beyond the twenty mile marker, so it was important to push past it today and feel the associated pain.

And there was pain. Not specific injury-type pain, just general limb-numbing, dragging your lifeless body along, pain!

However, we did it. And that was the objective. Final long run in the bag and now the taper down to the marathon itself begins.

Rest and recovery are now just as important as running - no additional fitness will be gained by putting in unnecessary miles. The past thirteen weeks have been amazing but it'll be nice to let the legs heal and strengthen, knowing that the hard work has been done, the plan has been followed to the letter and I am ready!

Clearly, Guinness is also a vital tool for recovery, so I'm having one tonight. Or two. No work tomorrow - so maybe a couple more?! Cheers!

I'll leave you with a gratuitously unnecessary shot of my manky toes.

Next series of Embarrassing Bodies?!

British Summer Time

What a pleasure it is to run on a mild, sunny spring evening!

After a long day at work and a well deserved night off on Monday, I was flying solo on Tuesday. Sam had gone down to her mam and dad's, so I'd lost my wing-(wo)man!

I'd originally planned to have a couple of nights off and do my long midweek run on Wednesday but, for a number of reasons, including wanting to go out or Wednesday night curry club with friend and neighbour, G-Ram, I changed my mind and went out on Tuesday instead!

For the first four miles, I felt like crap. No rhythm, no pace, nothing!

Fortunately, I settled in and ended up quite enjoying it. Another box ticked.

Wednesday was mad busy at work and I didn't get home until seven, so it was just as well I went out on Tuesday.

A change of destination was the order of the day for Thursday, when I joined Sam down in Norfolk at her folks' gaff.

We decided to pop out for a quick three mile recovery run, before a longer eight mile off-road run round the ancient glacial "pingo" ponds on Friday.

It was really nice to be running somewhere different and speeding round the off-road tracks and trails was really good fun, especially when urban, pavement based, running is the usual order of proceedings.

Now, we've got our feet up, we've had spag bol and garlic bread and lots of water and I'm going to watch MOTD before heading up to bed.

Our longest training run awaits us in the morning - all twenty two miles of it. All being well, this will be despatched within three hours and we'll then start the taper down to London!

I'll let you know how we get on.

Mañana bananas x

Are we nearly there yet?

Blimey!

It's been a right slog, this week.

I seem to be getting slacker and slacker at this blogging lark. I think it's symptomatic of my overall energy levels!

This week has been our highest mileage week thus far. A thumping 47 miles covered since Monday. Not surprisingly, I'm knackered.

Monday saw us belting up and down Bradford Road, doing 2K reps. I get the feeling that our mate, Jonny Turpin, is stalking us because he was there, right on cue, horn beeping, as we thrashed our way up and down. There wasn't much enjoyment to be had - it was dark, the road surface was uneven and the pace was brutally quick. We were both glad to jog the mile back up to the house.

Tuesday was a rest night, which was just as well because Wednesday brought with it our longest scheduled midweek run - 12 miles.

I literally had to drag myself round, still feeling the effects of Monday night in my ever tiring legs. Not one to re-live!

So, it was on to Thursday and, for the first time this week, we were off down Spen for what we thought was a steady five or six miles.

No chance - why do five or six when you can do eight! Yeah, god knows how, but we did it!

Thankfully, Friday and Saturday brought with them a bit of well earned rest. Which was just as well!

Sunday, A.K.A. penultimate long run day, was a belter. Wall to wall sunshine and temperatures climbing to the high teens. Ideal for dossing about in the garden or, better still, the beer garden, but not so clever for running a hilly 20 miler.

Anyway, we set off early, at which point it was still quite cool and misty but, by the time we'd got round to Lucy's (she wanted to run a lap with us), it was cracking the flags!

After belting down Bradford Road, we attacked the steep ascent up Halifax Road, which was a pleasure as ever, but it was a good feeling to be able to have a conversation whilst running up it at pace.

After a quick drink and energy gel, we were back round on lap two. Things got tough after we dropped Lucy off, partly because of the heat but also because my legs were totally knackered and were feeling really heavy. It was a case of digging in and getting round, knowing that it'd been our highest mileage week and it wouldn't get any tougher than this!

Needless to say, I wasn't so speedy or chatty going up Halifax Road for the second time. You know your legs are mashed when an ice bath is welcome relief...

Obviously, after such energy expenditure, it is vital to replace lost nutrients and a Snickers bar, a bag of crisps, two sausage and egg butties and a couple of brews just about did the trick. Followed by homemade steak pie and chips for tea. And a couple of beers.

Strength of the bear!

Week 11. Or should that be 12?

So much for a rest after the efforts of Spen 20!

Well, we did have Monday off but we were back on it for a steady five miles on Tuesday evening.

I say "we", but Sam was still feeling tired and her back was giving her pain, so she sensibly opted for a gentler three miles before heading back to base. There's no point risking things for two measly miles at this stage in the proceedings!

Wednesday was meant to be a long twelve miler but, knowing we'd be feeling it after the Spen 20, we'd wisely opted to swap the week's schedule for the following week's. Thus, twelve miles became a more manageable ten.

We were joined by Lucy, who never ceases to amaze me with her ability to thrash through all distances at whatever pace we throw at her. Tonight however, Lucy was being uncharacteristically low key, probably because she'd not been well for a week or so and had not been running as a result.

Anyway, we set off on our specially extended nine mile route (i.e. ten) and it was relatively soon into it that I realised it was going to be a total ball ache! I thought I'd done nearly four miles, only to realise I'd only done two and a half. I thought I'd done six miles, only to check my Garmin and see that I'd only done four. Bollocks!

It's on nights like this when you've just got to dig in, grit your teeth and get round. So I did. My only saving grace was attacking the hill up Dewsbury Road and feeling a sense of satisfaction when I got to the top and pushed on for home. Done and dusted, but not one of my better nights...

So, it was then on to Thursday and a track session, which ought to have happened on Monday, according to the letter of the law on the schedule. Although we'd swapped the week's plan, we decided to stick with the original track session because it was a shorter distance! Confused yet?! Anyway, despite the swap, we still had to do 16 x 200m reps, with 200m recoveries and the usual mile warm up/down. A total of six miles, but marginally easier than the eight we could have been doing!

I really like track sessions and it was even better on Thursday because Sam was hot on my heels, breathing down my neck on every rep! She didn't beat me - I think she was holding back a bit but then so was I(!) - but it was great to have her firing on all cylinders after a tough few weeks of feeling a bit "off". Skills!

So, that was Thursday. My biggest disappointment was that my Ossett ale negotiation was turning out to be more expensive than initially anticipated! 16 bottles for £25 is not much cop when I can get them for less than £20 with my staff discount. Jackie - if you're reading this, I'm prepared to enter a second round of negotiations and I'm sure we can achieve a mutually beneficial arrangement!

Friday was a much needed rest day, then we were out again on Saturday for a fifteen mile thrash up and down the Greenway, clocking up a not too shabby 1:46 half marathon time along the way.

It was really nice to run on the traffic free, smooth surface of the Greenway, although we didn't much like getting drenched during the first fifteen minutes and spending the rest of the run drying out!

During our last mile or so, we spotted a runner in the distance and decided to chase him down. So, tractor beams locked onto him, we pushed it and caught him pretty easily, even though he was doing sub-eight minute miles. Turns out he (Tom was his name) was training for a 40 mile ultra race in the Peak District in September and was out for a 26 mile training run. Puts things into perspective doesn't it?! Best of luck, youth!

So, that was the week that was. To say it was meant to be a "steady" week, we managed to rack up 56 miles, all in, from Sunday to Saturday! Not a bad effort!

So, another week begins, even though it was meant to be last week. I'll tell you about it later this week because all this time travel is doing my head in!

Spen there, done that, got no t-shirt!

I did, however, get a very tasty bottle of Ossett Ale for my troubles. Needless to say, it was consumed within hours of the finish and I'm currently in negotiations to purchase the over-stocks at cost. Well, it is providing much needed financial support to the club while, at the same time, restocking my cellar.

Anyway, mutually convenient beer transactions aside, I'm sure you're all itching to know how I got on!

Well, my official time was 2.43:17, which is over 16 minutes faster than last year. I'm chuffed to bits, especially because I stormed into the top 100 finishers in 97th place! BOOM!!!

After our usual, boring, pre-race evening - huge bowls of spag bol, garlic bread, an almond Magnum and a lot of water - Sam, Andy and I were up with the lark after a decent kip. We've got our pre-race prep down to a fine art now, so we were porridged, coffeed and watered up to the hilt by the time 8am was upon us. Then it was the dreaded wait. I often think that the waiting is worse than the event itself and my guts were supporting this sentiment - oh well, at least it gave me something to do in the hour before we set off and running up and down the stairs to the bog gave me an early warm up!

It was a near perfect day for running yesterday. Indeed, it might have been a little too perfect. A lot of runners will tell you that they don't like going out in near cloudless skies because, even on a cool-ish day, the sun can still be powerful enough to burn you. I think it's a function of having salty, sweat-soaked skin, coupled with a wind-induced mild exposure effect and the sun's strength itself. I prefer a cool, overcast and even slightly drizzly day for such endeavours. That said, it was snowing heavily for the event two years ago, so it's all relative!

The turnout was great down at Spen, with way more runners than at last year's event. I conservatively estimated that there were about 350 participants which, although encouraging to see, was putting my aforementioned beer-buy-back scheme at risk!

The usual Spen suspects were all milling about when we turned up and it was great to know that we'd be running with some of our friends and supported by the rest of them, who had volunteered to marshall the route. Also present was our good friend and neighbour, Sally, who was nervously making her debut at the distance. Actually, this was Sally's debut at any distance over 10 miles, as I don't think she's taken part in a half marathon event before, so it was a brave step!

So, after a bit of pacing about and the obligatory team photo, which was as haphazard as ever (several members conveniently absent - I'm looking at you Robert Moon!), we lined up on the track for the start.

The GB Olympic team has nothing whatsoever to worry about...

My pre-race wish had been to average 8:15's per mile and go for a 2:45 overall time, but I knew that a big push'd be required to achieve that on what was turning out to be an unseasonably warm day and on a rock solid route!

So, off we set, through Cleckheaton and up the big slog of a hill to Scholes. Almost immediately, my shin splints started giving my gyp and I felt like my left knee was about to pop. Not good. Not good at all. Undeterred, I knew that if I got into my flow and tried to distract myself by having a bit of a chat to Rob Moon, I'd soon be in my stride. There's always the magic six mile marker too, at which point all your aches and pains seem to disappear! Here's hoping...

As we crossed over Halifax Road, just before the "mad mile" down to Clifton, the first of our supporters was waiting - Lucy. With hollers, whoops and screams of encouragement ringing in my ears, I pressed on to the four mile mark, all the time conscious that Sam was 20 metres or so behind me. Sam has a rather annoying habit of ghosting me right at the end of races, so I let Rob press on and dropped back slightly to enquire whether it was a deliberate tactic of hers to keep me ahead of her, or if she was struggling a bit. Turns out her recent back issues were giving her discomfort and she was not intending to go all Kenyan on me in the last mile after waiting patiently to strike!

Feeling sad for her, but knowing that she's a tough little beast who would no doubt be pressing me hard in the final couple of miles, if not already ahead of me, I decided to stick to my plan. My splits up to this point had been encouraging and I was comfortably getting through the miles in eight and a half minutes or so, which was decent bearing in mind it was all uphill.

I'd had my usual quandry, pre-race, about what to wear. I'd opted for my Spen vest with a short-sleeved Helly top underneath. I was now regretting this, so I ditched it in Rob and Kirsty's garden at the eight mile point, advising Rob (I'd caught up with him again) that I wanted it washed, pressed and returned by the morning!

So, the race unfolded and I dug in through the tough bits, trying my hardest to enjoy the easier bits while continually evaluating my body, my breathing and my state of mind. Thankfully, my usually niggly toes, were behaving. I think it was because I'd talcum powdered them, which I will definitely do again from now on.

With about four miles to go I was really feeling it, so I decided to walk briefly, while eating my dextrose tablet stash. It proved to be a wise choice because I smashed through the last two miles in under eight minutes, despite my over-sensitive chunder reflex kicking in on more than one occasion!

So, I averaged 8:09's and was the fifth Spen man home! I'm well pleased with that and I really think I could complete London an hour quicker than last year. Might sound far fetched, but it's practically flat and I've got another six weeks to go!

Sam came home in 2:49 and was the first Spen lady to finish! Brilliant performance, to say she wasn't feeling comfortable during the entire race. She still managed to knock ten minutes off last year's time, so she really needs to stop being so hard on herself! Most impressively, Spen's ladies won the ladies' team prize, due in no small part to Sam's efforts - like I said, she's a tough little beast!

Andy came home in 3:26ish, having struggled to locate satellites for his Garmin and then struggled with the heat and terrain. He lives right by the river Trent, so his training is mostly on flat terrain - walking up the disabled ramp into the Poppy & Pint does not count as hill work, no matter how many times a week you do it! Still, a sterling effort to say he's not specifically training for anything. Good work, Boutros, good work.

Andy actually overtook Paul on the final lap round the track, while Paul struggled with crippling cramp in his hamstrings. I really felt for him, having been there myself before, so I ran over and helped him to cross the line, before stretching his knackered limbs for him and giving him our remaining Snickers!

Last but not least, Sal came home in an excellent 3.33, which is a cracking performance given the terrain and the fact that she's never run an event of this nature before. She was rightly delighted and we're all proud of her efforts!

So, it was then back to the ranch for ice baths, sausage butties, loads of tea, a few cans of Guinness, six nations rugby and then, later, off out for a curry!

A couple of days rest beckon, despite what the training plan says - I'm not making the same mistake I did after Liversedge and doing five hilly miles the night after!

Over and out for now, kids!

This week!

Eyup - been a bit lazy on here this week. Thankfully, not in a running sense though, although my shins have been caning me again!

Track was really hard on Monday - 14 x 400's with 200 recoveries, plus the usual mile warm up and down. We really had to dig in and, afterwards, it was straight in the ice bucket with the old legs.

Tuesday's rest was most welcome and I was still feeling the pace when we hit the streets for eleven miles on Wednesday. All despatched with the minimum of fuss, but the bucket was called into action once more afterwards.

Thursday was spent hobbling about at work and, although my compression socks provided some relief, I was really feeling it when I attempted a fast five miler that evening. I bailed in the end and only covered four - I wanted to do the distance but my legs had alternative plans!

Anyway, I've had a couple of days off so I'm fired up and raring to give a good account of myself at tomorrow's Spen 20 race. It's a brute but I've already done the route, I'm fitter than last year and I'm determined to beat my time.

I've just had a 15 minute session with a TENS machine on my shins and it's really worked. Might give it another bash in the morning to make doubly sure!

Target wise, a 2:45 would be a huge boost, with six weeks to go until London, but a solid 2:50 would be 30 seconds a mile quicker than last year. We'll see - the weather's looking perfect, it's home turf and there'll be a few friends cheering along the way. And there's a bottle of Ossett ale for every finisher!

I'm trying to negotiate a deal to buy back any over-stocks at cost, but I'll be happy with the reward of one bottle if I run well.

I'll let you know how I get on.

Strength and honour!

Ice Ice (cry) Baby!

Alright stop. Collaborate and listen. Al is back with a brand new...edition!

So, yesterday we had a race-paced 18 miles to complete. It's fair to say that we've been suffering from fatigue fatigue of late; we're tired of feeling tired!

Neither of us were bursting with motivation as we loaded with pasta, had an early night and then woke up at the crack of dawn for pre-run porridge. My phantom leg pains were back and I'd pretty much convinced myself that my right Achilles was ruptured!

Anyway, non-existent injuries aside, we'd decided to go for a change of route, partly because it was meant to be a relatively fast run, but also to keep it interesting.

In my head, I'd calculated that if we ran from the house to Heckmondwike Morrisons, joined the Greenway and ran up it to the end, before running back down to the other end at Ravensthorpe, and then returning home via Dewsbury and Bradford Road, it'd be pretty much 18 miles. Give or take. Obviously.

My mind is a map!

So, off we went and, I'm pleased to report, I felt alright. No pain, no tightness - happy days! Sam, on the other hand, wasn't on the money. She'd decided to go out for a five miler on Friday, after being a bit poorly for a couple of days before, and I think the malaise was still with her because she was struggling with a general feeling of tightness, stitch and heavy legs. It's not a good place to be and I was really feeling for her because I know how hard she's trying and I've been in the same situation myself for the best part of last year. She's a tough little bugger though, so I know she'll rally and come back fighting. Probably next week at Spen, knowing my luck!

On and on we pressed and, despite Sam feeling like the going was tough, we were pretty much nailed on for pace, with every mile being near enough bang on 8:30.

It was only as we neared the end of the Greenway that my toes started giving me gyp and I began to feel like I really couldn't be arsed! This made me feel mad, so I decided to do the exact opposite of what I really wanted to do and put my foot down for an uphill blast into Dewsbury and along Bradford Road.

By now, the sun was out and it was a great feeling to be hammering it in the early spring sunshine. By the time I'd got to Tesco, a couple of miles later, I was feeling it a bit, so I backed off and coasted the remaining mile or
so home. Good times!

Then followed the obligatory ice bath and I was determined not to bail early, like I did last week (oh the shame). Armed with a steaming hot brew, I plunged myself into the icy depths and, once the initial shock was over, I actually started to enjoy it.

It must have been well cold because, after 20 minutes in it, followed by a scalding hot shower for another ten, my legs were still stone cold to the touch!

Tell you what though, it's worked a treat - to say it was a tough run, my legs feel fine today and I'm raring to go for week ten of sixteen and the forthcoming Spen 20 race.

As the great Robert Matthew Van Winkle once said: "To the extreme I rock a mic like a vandal, light up a stage and wax a chump like a candle. Dance!"

Indeed, Robert, indeed.

Cancel the thing that I said...

...I'd do, I don't feel comfortable talking to you
(Un)less you got the zipper fixed on my shoe
Then I'll be in the lobby drinking for two
Eighteen
Balding
Star
Golden
Falling
Hard

I am, of course, referring to the stone cold classic Kings Of Leon track: "The Bucket". Just under three minutes of stomping glory.

The bucket is my new friend. It helps my lower leg pain. I've used it twice this week, following a hard run and, after half an hour of enduring the icy depths and repeating the aforementioned song as a mantra in my noggin, the lower half of my lower limbs have been soothed.

I heartily recommend it. It's certainly not for the faint-hearted, but it really works.

Likewise, I heartily recommend the first two KOL records. You know; the albums that everyone bought after they'd heard "Sex on Fire" for the first time and wondered who that great "new band" was.

A mere five years after "Youth and Young Manhood" was released...

Night off!

Ahhhh...I'm sat here with my feet up, with the telly on, after a rare evening of non-running related activity.

Last night's track session down at Spen was typically tough and comprised of a mile warm up, 6 x 1000m reps (4:30) with 200m active recovery, and a mile warm down.

Interestingly, me brand spanking new Garmin has clocked the 'mile' warm up/down at nearly one and a half miles, so we've been doing the best part of a mile additional distance than we thought at each track session. Ha!

Anyway, it was typically solid and negotiating hoards of unruly kids with zero track etiquette made matters a bit harder. They'll soon learn when they get a whack off someone's spike...

Anyway, tonight is a rest night, so I've taken the opportunity to cook up a monster batch of my special recipe curry, which I have refined over the best part of a decade - big up massive junglist respect to Madhur Jaffrey for the initial inspiration!

So, after a lot of chopping, blitzing, stirring and tasting, my masterpiece was ready. It's an incredibly cheap, healthy and tasty recipe. However, due to the (some might say excessive) chilli content - fourteen birdseyes in this one - it's scorchingly hot and therefore not recommended for pre-race fodder. Unless you want to experience a catastrophic anal prolapse, mid-run. Which I don't.

Therefore, it is only recommended for post-race consumption, definitely with a couple of chapattis and preferably with an ice cold weissbier or two. Make that three.

I'll leave you with a tantalising image of the fruits of my labour - all five portions (2kg) of it!

Portion one will be consumed as described above after Saturday's long run. Can't wait!

Tomorrow night is a steady 10 miler so I'll report back on that one in due course. Over and out for now.

SPEN(T)!

Woah. That was brutal - not only had I forgotten the route, I'd also forgotten how tough it is!

After our early night, we were up at 6.40am for our pre-race porridge ritual, before the brief drive down to Spen to meet Rob Moon.

It was almost a perfect running morning, that is apart from the brisk, bone chilling wind. However, the sun was out and we'd got work to do!

Our other Spen mate, Neil, decided to join us for part of the route, stating that he'd bail out after about 10 miles. Very tempting, I thought, as we set off.

The Spen 20 route is essentially a convoluted figure of eight, with a total of 1150ft of ascent, which starts and ends at the Princess Mary Stadium - the home of Spen A.C. The event itself begins and ends on the track but, as the track was locked, we started on the road outside and set off up the long drag to Scholes.

The first ten miles were a relative breeze and it was nice to run at a pace that allowed conversation on such a gorgeous day. The only small hiatus was Sam's desire to stop for a wee at eight miles, which resulted in us all getting really cold very quickly.

Then my toes started hurting! A really odd, annoying, niggling pain that wouldn't go away, despite wriggling them the best I could when each foot was off the ground. Alas, it didn't work, so I resorted to distraction tactics, the primary one being trying to keep up with Rob who'd blasted ahead into the distance!

The second tactic was to consult my new Garmin and see how far I'd gone, what pace I was doing and, theoretically at least, how long I'd got left to go.

So, with focus renewed, I ploughed onwards back to Spen and was later pleased to note that I even managed to clock a sub-eight minute mile between 18 and 19 miles.

When I got back, the track was open so I took the chance to do a couple of laps to make up the distance and ensure that the full 20 was covered.

Oddly, Sam was not back yet, even though she was only a couple of hundred yards behind me as I put my foot down coming back along Headlands Road. So, slightly worried, but not enough to prevent me from scoffing a Snickers bar, I jumped in the car and retraced the route in an attempt to find her. After the first loop, there was no sign of her and I was starting to get worried - it may have been the Snickers giving me the energy to be more worried? Then Rob called me to say that he'd not tracked her down either and my mind started working over time, with injury/abduction/accident theories! Damn you, energy giving Snickers!

Thankfully, a few minutes later, Rob called to say that Sam was safely back at club, having missed the last turn down Knowler Hill and had added an additional mile to the distance for her troubles!

So, after a bit of a squabble about the relative merits of remembering the route on the journey back (during which Sam threw a semi-eaten Double Decker out of the car window in half-arsed rage), it was a welcome relief to get home, get the kettle and sausages on and then jump in a freezing cold bath! I was a total wimp and managed about two minutes, whereas Sam was much tougher and lasted nearly ten!

The rest of the day was spent on the settee, eating lots, with the six nations on the box and a couple of medicinal cans of Guinness on the go - perfect!

So, that's it; we're half way there - eight weeks done on our 16 week plan. I reckon the next eight are going to be rock solid and our already tired legs are going to get even more worn out. However, victory is in sight and there is no way I'm going to allow myself to feel like I did last year when I lined up at the start - injured, in pain and under-prepared.

I repeat: victory is in sight!

Massage time...

The old legs have been taking a bit of a pounding recently, what with the increase in overall mileage, the increase in long run distances and the odd fast race(!)

So I booked myself in for a sports massage with Hannele, who gave me a thorough pasting last year when I was feeling wrecked, pre-marathon.

I knew exactly what I was letting myself in for from last year's experience, and also because Sam went to see Hannele a couple of weeks ago and got soundly beaten up for an hour for the princely sum of £30.

Tonight, Sam went first and I followed immediately afterwards, dearly hoping that Hannele would be worn out after an hour of pain extraction on the missus.

No such luck. Within minutes, I was yelping, gritting and grinding my teeth and swearing like a trooper. Hannele really knows what she's doing - identifying every knot and lump in tired muscle fibre and then smashing, kneading and squeezing it into relaxed submission. There is no way to describe the intensity of pain at certain points and, although you try to convince yourself that this is actually doing you some good, it's very difficult to remain chipper when someone's got their full weight channelled through their elbow into your arse cheek. And you're paying for the privilege.

Hannele also went to work on my sore shins, breaking down scar tissue and freeing up trapped and tight muscles to the extent that I was feeling light-headed and a bit abstract by the end of it all!

Anyway, I survived.

So, hopefully, we'll see the benefit tomorrow. Our dry run of the mighty Spen 20 awaits - we're meeting up with our mate, Rob Moon, down at club for a 9.30 start, so it's been a pasta-based, dry and quiet Friday night - who said rock 'n' roll was dead eh?!

Rob's (enormous) house happens to be on the route, so we'll have good access to water and energy drinks because we have to pass it twice. Might not bother trying to nick his best silver cutlery this time round - it'll only weigh me down and he'll probably hear it jangling in my pockets. (Rob - this is a joke if you're reading this. I know it's stainless steel and therefore worthless).

We're aiming for a very steady three hours, but you know what we're like!

I'll keep you posted - strength and honour!

GARMIN!

I've finally succumbed, after months of procrastination and mucking about, and got mesen a Garmin 110 forerunner.

IT'S PROPER BO, I tell thee!

Not had chance to test it out yet, as it only turned up last night and it needed charging and setting up prior to use.

We're doing our Spen 20 dress rehearsal tomorrow, so it'll get a really good debut.

I'll let you know how I get on with it but, for now, I'll leave you with a picture.

Mmmm.....the shining light of technology!

H2NOOOO!

People are often heard saying "no pain, no gain" and I think this is a sentiment that most runners would agree with.

There are no cheap tricks or cheats with running: the vast majority of people can't just rock up to a race, totally unprepared, and expect to do well or for it to be easy.

Similarly, the only real way to run further is to just run further - even a 100 metres more at a time. The same applies to improving your pace.

Fundamentally, your body needs to tolerate the stress of exercise at the limit and it is only through recovery that it gets stronger.

Obviously, sustained effort comes at a price! As I said the other day, my ankles and shins have been sore and, although wearing my compression socks has worked to a degree, tonight's fast five miler has left me in considerable pain.

Desperate times? Desperate measures: the bucket of ice cold water!

I honestly wouldn't wish it on my worst enemy, such is the bone shattering cold that grips you when you plunge yourself into it.

Needless to say, I could only tolerate it in short, sharp bursts but, perversely, there was a feeling of sweet relief and maybe even pleasure afterwards!

Yes, I know I'm weird.

Anyway, 11 miles await tomorrow evening, followed by track intervals on Thursday, so it's vital I feel ok and don't make matters worse. Then there's the main event on Saturday: Spen 20 - The Dress Rehearsal!

Oh yeah, one other thing, Sam and I got a mention in the Spenborough Guardian paper after our good times at the Liversedge Half.

Like I said: no pain, no gain!

N-N-N-N-Nineteen!

Think of nineteen and what springs to mind? Adele's, now classic, multi-award winning, debut record? That annoying Vietnam war related electro tune from the 80's?

Both worthy of some thought, (maybe?!) but, for the past 24 hours, my every thought has been consumed with getting through today's 19 miler!

As I said the other day, I've been struggling with sore ankles and shins this week because of a lack of rest. I was in pain all day on Friday and I even wore my compression socks to work, in the hope that they'd provide me with support and take the swelling down.

Yesterday I was still hurting and, when we went to our favourite shop so I could buy some new running shoes (Sports Shoes in Bradford - it's excellent! - www.sportsshoes.com), I could hardly run when I was trying them out! Needless to say, I was a bit worried about today!

After a bit of debate about some really nice feeling, lightweight Mizuno, I decided to stick with Nike Vomero shoes. I got my first pair last autumn and was well impressed with them from day one. They're really well cushioned but much lighter than the equivalent Asics shoe, which is what I used to wear. On the downside, they wear out quicker, hence having to replace them yesterday. I reckon I got about 450 miles out of my first pair, which is about 10 weeks of running at the moment! Expensive!

A lot of runners have got a problem with Nike shoes - Runner's World don't even sell them and some people claim, ridiculously that, if you wear Nike you're "running with the devil". Frankly, I think it's a load of crap - they've got the R&D budget to ensure that their shoes are at the leading edge of technology and, if they're good enough for Paula Radcliffe, they're good enough for me.

Check 'em out - bobby dazzlers!!!

Anyway, today's effort was prefixed by a monster ten hour kip (in bed before 10pm again!) and a huge bowl of banana porridge. We set off quite late by our standards, not getting out of the house until nearly 11am, but stepping out into cloudless, electric blue, Yorkshire skies.

We've found a pretty easy nine and a half mile loop recently, with a steady two mile downhill to start things off, a very flat three mile mid-section then a steady climb up to about seven miles, before an undulating last couple or so.

So we decided to do it twice.

It worked out well because it meant we could leave some water and energy gels not far from the house and pick them up half way round.

The first half was fine; brilliant sunshine, steady pace, pain-free legs and a nice chat about this, that and the other. It's refreshing to run at a pace that allows you to have a conversation, rather than pile through the miles right on your cardio limit.

Things got more interesting and painful after about 12 miles and it was a case of digging in and getting round. Oddly, my toes were the most uncomfortable thing - when I wear compression socks I can't really flex them much and they end up really bugging me!

Thankfully, my legs don't feel half as bad as I thought they would, but I'll need to stretch a lot ASAP. I've also put some flight socks on to give the old ankles some support. I reckon it's the magic of me new Vomero shoes!

Anyway, 19 miles in the bag, and a bacon cob, Snickers bar and shedload of crisps in the stomach. Speaking of which, we were meant to be having roast pork for tea, but neither of us can be bothered to make it, so we're opting for a takeaway. Well...I think we might have just earned it!

All is looking good for the Spen 20 race, three weeks today.

BTW - please sponsor me! Ta kids! x

http://uk.virginmoneygiving.com/AlexBoryslawsky1

Track Attack

Well, if I thought I was ruined last night, I definitely am now!

Managed to get back from Coalville just in time to get down Spen, get changed and out for our track session.

All day, my ankles had been telling me they were not looking forward to it, especially because they'd spent most of it lumping about in heavy safety boots in a factory.

Anyway, after a mile warm up, we set foot on the track for 15 x 200m sprint reps with 200m active recoveries.

The first few passed by without incident but, after about halfway, I was starting to feel it.

That's the good thing about running with the pack - you can't give up, even when you probably would do if you were on your own. If you've got an ounce of competitive spirit in you, then you have to be up at the front, chasing down the last few metres.

Obviously, the best rep is always the last "shit or bust" one! We were meant to be doing each one in 50 seconds but, such is the competitive nature of things, we blasted round in 38, after doing nearly 6K of speed work!

After a mile warm down, it was goodbyes and back home for a shower, a well earned pizza and a Guinness.

So, that's me done for a couple of days - I really need a rest because I can tell that Liversedge is still in my legs and we've got a nice, leisurely 18 miles penciled in for Sunday. Can't wait - not long to the Spen 20 race (3 weeks on Sunday).

As they say: fail to prepare, prepare to fail!

Ten of the (not so) best!

I'm sat here, my body wracked, after ten brutal miles with Sam and our mate Lucy.

In itself, it wouldn't have been a big deal but, on the back of Sunday's efforts and Monday night's five miler down at Spen A.C., it was a right effort.

Last night's rest didn't seem to have had any beneficial effect on me and, from the off, my legs felt tight and I couldn't find my stride, so it was a case of digging in and getting round.

Oddly, I found it a lot easier to power up the hills, rather than down them - a consequence of my right ankle feeling a really delicate at the front where it meets my leg. Whinge whinge whinge!

Anyway; job done!

Tomorrow night is 15x200m reps down Spen (with the usual warm up/down miles and active recovery), so I'm hoping I'll be back on the pace. Pace being the operative word - 200's are fast!

Incidentally, Sam was the 13th female finisher on Sunday, which is an amazing achievement, especially considering we're not even training for a half marathon or regularly running half marathon distances at half marathon pace. I'm really proud of her and I'm sure she'll be a top ten finisher sometime soon.

Anyway, I've got a very early start tomorrow, so I'll sign off with an action shot from Sunday and, if anyone says anything about the size of my thighs, there'll be what's for!

Personal, nay...Lifetime Best!

The mood is buoyant following a lifetime best of 1:40.15!

OK, so the ever elusive sub-1:40 just evaded us again, but I'm beyond delighted with my time and even more chuffed for Sam, who sneaked home a second ahead of me!

Last night I was so tired that I was in bed and asleep before half ten, which is unheard of when Match of the Day is on the box. Anyway, the ten hours of decent sleep obviously did me the world of good because I woke up feeling refreshed and up for it.

Recently, I've been quoted saying that it's not about the race on the day because the real aim is a sub-4 hour London but, as ever, I can't help myself when the clock starts! It's practically impossible to view it as another training run when you've got your Spen vest on, people are cheering you on and there's an element of competition involved.

Putting the times into perspective, Liversedge is a monster route. There's pretty much zero flat and the ups and downs are extreme. I totally forgot about the one mile drag from mile nine up to ten. A total energy sapping brute of a climb!

We both ran really well, given the terrain, and we passed the 10K mark in under 45 minutes. Eight miles were despatched in 1:01, which put us within sight of a PB and, although neither of us dared say it at the time (not that we could!), maybe even a sub 1:40.

Anyway, aside from a bit of retching with mile or so to go, I felt really strong - legs and lungs. Goes to show that the hard work on road and track is paying off...

By far and away the toughest bit was running past the Gray Ox pub, where we're going for an early Valentine's tea tonight!

So, I'm a happy boy but there's not much time for rest and reflection - week seven begins in earnest tomorrow. Five miles on the plan!

For now though, a pint of the black stuff awaits. Well...it's good for rehydration and recovery. Guinness for strength, and all that...cheers!

Faster Pasta

So, it's Liversedge Half tomorrow and we've just enjoyed our traditional pre-race carb-up, which tonight consisted of serano ham and hazelnut tagliatelle with garlic bread. Yeah, I have no idea what it is and wish it'd been spag bol too. Pudding was a tube of Smarties - I am hoping they have the answer, as they claim in the old TV ad!

I have to say I'm a little daunted about tomorrow. My recollection of last year's race is not a happy one, due in part to the fact that I was not on the best form, but also because it's tough as owt!

In particular, the climb back from Bailiff Bridge, up the aptly named "hill from hell", is a total beast. I very nearly coughed up a hip at the top last year.

To make matters worse, my legs are feeling sore and I keep getting phantom twinges at the top of my left thigh. However I'm sure it'll all be forgotten by the time I line up at the start tomorrow!

Basically, I'm being a bit of a wimp and I need to man up and attack this race tomorrow!

Strength and honour!

That was fun...

...if by "fun" you mean freezing, soaking, lung bursting track work!

I finally managed to get away from Driffield, after anxiously looking out of the window a few times this afternoon to see the white stuff tumbling down ever harder.

The journey back was rubbish, with an initial 25mph crawl through a blizzard back to the M62 and then a rather more brisk blast through the driving spray and snow back home.

We normally try to get down to club by 6.30pm, as it's nice to have a chat with the gang, find out what everyone's been up to and discuss what people have planned for the night's run. Didn't get home until gone 6.30pm, so it was a very quick change into my kit before the 10 minute drive down to the club.

I needn't have worried because the turn out was quite low, due in no doubt to the crap weather.

So, we did the usual mile warm up to Hecky bus station and back, before setting foot on the track.

Not sure if the photo does it justice, but the back straight and homeward curve were still covered in a couple of inches of wet, slushy snow. Fortunately, the grip was pretty decent, although it meant that more effort was required to maintain the pace, which was a pretty quick seven minute mile. Add to this the persistent freezing drizzle, it was a proper treat.

The first 2K was despatched with the minimum of fuss with a welcome slower "active recovery" lap. However, midway through the second 2K, I was feeling the burn a bit and I then had to resort Paula Radcliffe's old trick of counting repeatedly to 100 on the last 2K!

After a one mile warm down to the bus station and back, it was a quick goodbye to all and back home.

I was so cold by the time I got in that I couldn't stand under the baking hot shower for long enough.

Anyway, we're now fed, washed and warm and are having a well earned rest before bed.

The brutal hills of Liversedge Half Marathon await on Sunday! Can't wait!

Snow joke

Currently sat at a supplier's factory in Driffield. It's snowing.
Tonight, we've got a track session planned at our running club, the wonderful Spen A.C. Track is tough at the best of times, but it's going to be even more fun tonight!
The plan is: One mile warm up, followed by 3 x 2000m efforts (9:00) with 400m active recovery in between each effort (2:30), then one mile cool down.
I'll let you know how we got on later!

Sam

By the way, I forgot to mention earlier that the reason why Sam was with me is because she's also running London. It's a lifetime ambition for her and she's running for the eating disorders charity, beat. I'll tell you all about that another time but, for now, you can check out her general hotness in this photo!

MIND

By the way, this is why I am bothering!

I'm running for a brilliant charity that I really believe in - Mind.

Mind helps people take control of their mental health and campaigns vigorously to create a society that promotes and protects good mental health for all - a society where people with experience of mental distress are treated fairly, positively and with respect.

With one in four people likely to experience a mental health problem every year it is critical that we raise awareness and promote good mental health for the benefit of all members of society.

You may be wondering why I've chosen Mind. Poor mental health has been a big issue for my family and had a massive impact on my childhood. Sadly, my Mum spent a lot of time in hospital with serious mental health problems when I was growing up and this was very distressing for her and the rest of the family.

Fortunately, she is in a period of good health at the moment but every day is a struggle for her and it is made even harder because of the stigma that still surrounds mental health.

So that's it. I hope you'll dig deep and give what you can. I raised nearly £1000 last year and would love to get close to that again...

My fundraising page address:

http://uk.virginmoneygiving.com/AlexBoryslawsky1

This is what we had to contend with on Sunday, so it's little wonder that we were feeling it a bit tonight.  Fifteen miles through this stuff is probably more like twenty!

Mid-week miles...

I'm new to this blogging thing, so bear with me.

I'm not even sure if anyone will actually want to read this!

Anyway, I'm now mid way through week six of my training for this year's London Marathon.  Tonight was the mid-week long run - 9 miles.  Normally, I wouldn't bat an eyelid at such distances, even in the week, but I went to a charity dinner last night, had too much wine and not enough sleep.

Needless to say, it was not the easiest of runs but I had my lovely wife, Sam, for company so that made for a more pleasurable experience.  We opted for a new route tonight; one which would hopefully reduce the overall climb.  Clearly, it's all academic when you live half way up a massive Yorkshire hill, but it was done with the best intentions. 

So, off we went, downhill to Dewsbury then back along the entire length of Bradford Road up past Oakwell Hall, before looping back to Batley Manor.  We both struggled a bit tonight, which I suspect is a consequence of the aforementioned heavy night (for me) and the fact that we did a gruelling 15 miles in the snow on Sunday (I'll put a photo on later) and a quick four mile blast on Monday. 

What better way to reward aching muscles than with a takeway, so I've just demolished two popadoms, two meat samosas, garlic chilli chicken tikka and a garlic roti! Well...I've hardly had owt to eat today.

Tired legs now in need of a good stretch!