Tom Roper's Running Training

Eight miles, with a note on running and song

I ran eight and a bit miles at lunchtime. I should have run ten, but that would have been testing my employer's and co-workers' patience. It was not too hard, though the weather was indifferent. I took myself over the downs above Kingston, above the Big W of Jog Shop Jog fame.
Time: 1:30:00
Distance: 8.59
Pace: 10:29 (best 7:19)

I often sing as I run, sometimes to myself, sometimes out loud. I expect many runners do. Today I gave myself and the sheep on the downs the Pogues' Streams of Whiskey, a favourite which is very good for a steady-to-brisk pace, Ukulele Lady, which I know from my father's singing but also that of Ry Cooder, and, I don't know why, Tom Lehrer's Masochism Tango.
"I yearn for the touch of your lips, dear,
But much more for the touch of your whips, dear.
You can raise welts
Like nobody else,
As we dance to the Masochism Tango"

Two Cambridge runs

I don't believe I have run in Cambridge for six months. I have two to write up, one yesterday afternoon in bright sunshine along a route I last ran when my mother lay in hospital, out to Comberton and back. This was a six mile fartlek with mile warm up and cool downs. I used assorted landmarks for the fartlek element, including, to my amusement, speed limit signs, taking some pleasure in accelerating when I saw a "slow down, you are now entering Barton" sign.
Time: 1:17:30
Distance: 8.06
Pace: 9.37 (best 7.10)
This morning I ran in very foggy weather, an enhanced version of the TAG run, including the path from Long Road to Brooklands Avenue by a brook and the allotments that used to form part of school punishment runs when the pitches were too frozen for rugby or hockey,  to make a six mile effort.

Time: 1:03:29
Distance: 6.05
Pace: 10.29 (best 8.24)

Eighteen miles

What a difference the weather can make. Today's long run was hard, but much more agreeable, in sunshine and strong wind.
I went along the South Downs Way, west to Beddingham, taking in Firle Beacon and the ponies† and east to Alfriston, and a short detour to Bishopstone on the way back to reach the distance target. I met lambs and cyclists. I must start taking water with me on the long runs.
Time: 3:20:39
Distance: 18.6
Pace: 10.47 (best 6.47)

Total mileage this week: 35.43
Six weeks till the Neolithic Marathon.

†Viva Lewes, its reporters having taken time off from pub-boycotting and Papist-burning, have discovered the Exmoors.

Friday: 5 miles

I rose early for five miles on Friday morning, up to Forg Firle and back on the Alfriston Road. This was in lieu of the slow eight miles I should have run on Thursday, but didn't.
Generally, I've stuck to the prescribed runs closely, so I think one lapse can be forgiven.
Time: 53:32
Distance: 5.09
Pace: 10.31 (9.05)

Stanmer Park and beyond

I ran, with Carrie, Claire, Jana and Joanna, round Stanmer Park in bright sunshine, and  on for a little way through Falmer village and round the back of the university. I wore a new pair of shoes, which caused me to fall over at one point, but without doing myself an injury.
Time: 43:05
Distance: 4.49
Pace: 9.33 (best 7.44)

Sleet and rain on Seaford front

I'm worried that my fast runs are anything but. This morning I did three 1.5 mile fast runs along Seaford front, with 400m recoveries and a mile warm-up and cool-down. As you will see below, I was not fast. In my defence, I  still felt the after effects of Sunday's long run , and for much of the second and third section I was running into a strong wind. It started cold but dry, but rain and sleet fell for the latter stages of the run.
Time: 1:15:32
Distance: 7.25
Pace: 10.26 (best 7.45)

Time and pace for the three 1.5 miles sessions:
First 1.5 miles: 14.15/9.30
Second 1.5 miles: 15.36/10.24
Third 1.5 miles: 16.10/10.47

Seventeen miles

As the distance of my Sunday long runs increases, I find them harder and harder, today particularly so, as I ran seventeen miles first to Bostall Hill, Firle Beacon, down into the Ouse valley and back by way of Piddinghoe, Newhaven, out to the East Pier and back along the front: in sum, it combined the best of the downs and the seaside. It was very windy, threatening snow.
Time: 3:05:58
Distance: 17.01
Pace: 11.00(best 7.04)

Total mileage this week: 36.27

Seven weeks till the Neolithic Marathon.

Hastings Half Photos

My statistics tell me I'm getting a lot of hits from people looking for photographs of last Sunday's Hastings Half Marathon.
They may be found at the ASI site. I shan't be buying the two they took of me: in one I'm stationary, in the other I'm only on the edge of the picture.

Foggy eight miles

I ran eight miles this morning. At sea level there was dense fog, but after running along Seaford front, I climbed Seaford Head into bright sunshine.
I have now abandoned using the heart rate monitor. The chest strap is uncomfortable and I don't use the information it gives me.
Time: 1:26:25
Distance: 8.02
Pace: 10.47 (best 7.30)

Dawn Run

I ran at dawn, and now it is light earlier, I no loonger need to confine my running to roads. So I set off on what was supposed to be a seven mile slow run to the tumulus on the top of Bostal Hill. The Forerunner ran out of juice early on, so I have no detailed data, but based on what I know of the distances from other runs, I would say it was around and the kitchen clock suggested  I ran it in around 1:20
I saw a fox, and later by High and Over some small lambs.