Making a run for it

All Good Things

2009-03-23T20:18:00.004Z

We had our first rain shower today for the best part of two weeks. This period of temperate bliss is over and normal Spring resumes. While I like to think that not all good things come to an end, this ending at least holds the promise of Summer to come.

I'm in my last week of lectures (ever?) at the moment. Each one passes with almost ominous ultimateness. It feels quite surreal. They are just part of the bigger ending comprised in the conclusion of university and studentdom.

With the last long run before Prague out of the way, another ending looms. I'm not sure where I'm going to take this blog once Prague is done. I shall most certainly continue running with undiminished fervour. I'd like to expand to write more generally. I'll have a lot more time when my exams are over, but I lack creative direction for the time being. I'm as yet unsure, but hopefully I can also make this ending a beginning.

Two Fat Ladies

2009-03-23T18:23:00.004Z

88 minutes on the 21K. A most satisfactory performance in spite of a slight stitch on miles 10-13.

I consumed large amounts of food throughout Friday and felt an abundance of energy in the middle third of the run. With 6.8m/m in the bag, I know 7.0m/m is within my reach for the actual event.

No more long runs between now and then. Maybe just a short one to keep things ticking over.

I took no photos on this run, and so poached some from Flickr. The flowers and blossoms were idyllic.

Hyde and Seek

2009-03-19T20:00:00.000Z

We've had just about an entire week now of beautiful weather.

Seems like less.

Weather notwithstanding, I didn't want to get up yesterday morning. Really didn't want to get up.

I did, of course - once I couldn't dismiss the reality of the day any longer.

I made it out as far as Hyde Park, which was nice, as, besides passing through once or twice on decently long runs (and besides cycling along its western edge everyday) I haven't run there for a couple of years.

There was a lovely strip of mist everpresent in the distance between the trees. I ran three miles there, three miles in the park itself, and three miles back (on the good side of 7.5m/m). It's probably the most runner-friendly of all the parks - long paths and gentle slopes, nice surroundings. It's big enough that you could probably do a figure of eight to the tune of 6 - 7 miles without re-running paths. It's more popular parts aren't to be touched in nice weather in the afternoon, however, due to crowd density.

I'm saving myself at the moment for a final long run (on Saturday?) before Prague. Maybe I'll do the park again and run twice as far within it. I'm tempted by yomping over to Highgate, however, to re-live those happy jaunts from last year.

I'm hoping I'll still find plenty of impetus to clock up long distances after Prague...

Suntastic

2009-03-16T14:00:00.004Z

Nicest day of the year so far. Brilliant sunshine. Warm, but with a gentle cooling breeze.

No leaves on the trees, still, but the smells of cut grass and pollen in tandem with birdsong and the occasional aeroplane flying overheard were wonderfully summerish.

I did my ten miles Heath loop. The hills were hard, but I managed a 7.6 m/m.

Highgate to the North East.

Some of the best horizons I've ever seen on the Heath. Not very well resolved on my phone camera, though.

It really didn't like all the light very much. I should add a passable camera to the ever growing list of things ~~want~~ need to buy myself at the conclusion of Uni in June.

With this morning's lectures over, I've now got to try to stay inside and study for the rest of the day. Won't that be nice.

New and Shiny

2009-03-14T14:33:00.002Z

I had a duh *slaps-forehead* moment on Thursday. I realised I needed new shoes.

Shoes are supposed to last 300 miles - I'd put three times that into my pair and while that didn't bother me in the least, it occurred to me that unaccountable sporadic knee, shin and calf pain are all standard symptoms of old shoes. Why the support and cushioning of running shoes should be so short lived, I don't know. I've always thought the high recommended replacement frequency was a bit of a license to print money for shoe manufacturers, but when running impacts start hurting your knees for no apparent reason, wotcha gonna do?

I went to the Holborn branch of Runners Need where they put the latest version of my current shoes (they come in year models, apparently) on me and got me on a tread mill where they captured video of my feet. This, I approve. Slowing the footage down allowed direct assessment of how my feet land as I run. I was happy to find relatively decent pronation straight off with the new shoes. When I'd been to the shop at the same time last year, I'd been overpronating quite a bit in my previous pair. I forked out an uncomfortable (but not particularly unexpected) amount at the till, but was happy with the service. I was also pleased to find the pair I'd bought was the manufacturer's flagship featured pair on their website. A high price, but at least it represented value in proportion.

I had a good run in them this morning. With exactly two weeks to go, there should be plenty of time for any teething problems to pass. Nothing off the sort this morning, however. I had a good fast six miles on unfamiliar roads out towards Harlesden (I remain desperate for fresh pastures)

The Wembley stadium is a land mark that seems to define every route I take west or north-west.

I found this massively dense cemetery. They were really packing them in.

Run With Angus

2009-03-14T14:30:00.001Z

Primrose Hill on Thursday morning.

Empty Streets

2009-03-11T09:27:00.008Z

Today is the one day this week that I don't have a 9am start. Ironic, then, that it should be the earliest I've risen for a couple of weeks now.

I got up specifically to catch the sunrise.

There was a beautiful clear sky last night and I had firm hopes for a nice morning. Getting up at 6 (and out by 6:15) was just a little too late to catch the 6:24 sunrise, however. The unbeatable time to run is just before dawn breaks. It's very hard to time precisely, but what I love most is getting the very beginnings of the sun on the horizon at the mid-point of my run (which, as often as not, is a hill).

Setting out, I realised just how much I miss being out decently early. Being out in streets devoid of life is quite delicious. So few of my runs over the last six months have been before the noise of daily commute begins. I'm going to make a habit of getting out this early over the next two months of revision and exams.

I took a new route today - through lower West Hampstead through to Parliament Hill. The area is viciously hilly, but it was good exercise.

I've always approached the Heath from the West from Kilburn, so it made a nice change to come up from the South.

Parliament Hill was a staple run of mine last year, from Holloway. I greatly miss the streets to and from the hill from the East - I am well acquainted with them in the early morning. From my current abode, the West Heath and the Kenwood estate have lured me away from Parliament Hill, but it really is unrivalled for an ideal morning panoramic view.

I missed the sun's first peak over the horizon, but it was an exhilerating sunrise nonetheless.

Sprung

2009-03-10T21:58:00.004Z

Spring has sprung, bringing with it weather from the vile to the bizarre. This does all sorts of things for me, given the close relationship I have with the climate. I have, however, made full use of the nice patches as and when they've appeared.

I had a brilliant scamper along the White Cliffs of Dover, courtesy of Dave Robinson, along with Emma, Vanessa, Zinta and Lou. It was one of the most scene runs I've ever done.

No photos of us, alas, but this was the exact portion we ran along.

I remain fairly bored with everything with a six mile range. I ventured into new territory by following the Grand Union Canal out further than ever before (to the tune of 9 miles there and back - a full 13 I'll save for a later date).

I absolutely adore the tranquility and industrial scenery.

I've never made it as far as the North Circular before - the canal goes over it.

Wembley Stadium in the near distance.

Here's the Stadium from Dollis Hill (Gladstone Park) yesterday.

I was particularly pleased that Angus managed the 5 miles with me in a less-than-shabby 40 minutes. I needed a slow one after a bit of leg pain on Saturday and it was great to see him stretch himself. We did six miles together last week, though the pace was gentler.

Love the endorphins from sun and blue sky.

Lost My Vibe

2009-03-10T21:56:00.000Z

I've been running sporadically over the past two weeks, but with hardly the level of intensity I was hoping to be riding with less than three weeks remaining.

It's been a combination of factors, really. I was quite ill during the week following the last run I posted. I was in fact coming down with the lurgy on the day before that run. It took me a while to get running again, but unfortunately the aftermath of getting rather ill was getting rather busy - busy not least with a job interview, amongst other things. I've been having to get into college quite early in the mornings, just to handle the volume of work (I've spending large amounts of time in the workshop) and when I'm working so hard I struggle to get to bed promptly enough to get up that bit earlier. What's more, when I do get to bed early, I need the extra sleep.

Things are going to get only worse over the next few weeks as exams and coursework deadlines draw only nearer. I had, however, a very successful week all round, last week, and feel I can muster enough determination to wedge some final decent training into my routine.

I've had a few very good runs lately, however. Next post for those, I think.

The Spectacular Spectacled Avenger

2009-02-14T14:40:00.004Z

Found this courtesy of Anarchangel:

http://www.cpbintegrated.com/theherofactory/

Great fun.

Resounding Success

2009-02-14T13:01:00.004Z

Happy Valentine's Day, all. Mine is proving particularly happy so far on account of having sustained my 7 minute mile over 13 miles. I am especially chuffed, as I was hoping for 7.5 min/mile which is what I got in ideal conditions last summer.

I think this success is owed to three things:

Firstly, consistent pacing. I've run enough lately to have a good grasp on what 7 m/m (=13.7 kph) feels like. For the first four miles I was holding back, not over-exerting myself. For the middle four, I was giving it all I comfortably could. For the final five, it was a constant exertion to squeeze every last sniff of pace out of my body. My pace was probably slightly slower at times during those final five, but I finished strong and I was quite steady over the distance as a whole.
Secondly, preparation. Despite the ups and downs of the last six weeks, I have worked hard, concertedly tracking progress towards my goals. My average speed in the last three weeks has been consistently higher than in the first three. Training has such a big pay-off over time. As I said, my run last May was 1h37m, compared with 1h31m today. However my first 13 mile run, as I recall, was in the region of 2h10m in March 07. I most pleased that my performance over shorter routes has paid off on long distance. I've done 20 runs this year and the average length was just over 6 miles.
Thirdly, that old cliche: attitude. I had such a drive to do this today and it undoubtedly sped me on my way. Running for an hour and a half is such a mental battle, and setting oneself up to win that is so important. I was also spurred on by the desire to clock a good time. I had a 1h20m vocal trance mix that I'd recorded specially, followed by some "power tracks", on my iPod Shuffle. As the end of the mix approached, the urgency to cover the remaining distance increased and the power tracks got me through the final couple of miles. It was an effective combination.

I had a great route - basically a trapezium down Edgeware Road, along the edge of Hyde Park, through St. James' Park, Green Park, over Westminster Bridge, along the embankment and back up through Hyde Park via Sloane Square. A lot of these areas are fondly remembered from runs in years gone by, not least from several 13 mile routes. I limited myself to just a few photos, not wishing to break up my running flow too much (my 91 minutes admittedly comprises a small deduction for taking these pics. I suspect, however, that one of the reasons my time was so good was a considerably higher distance-to-photo ratio than usual.)

The lake in Green Park was particularly manky. Been a while since I'd been there.

Battersea power station. Always an icon of the Southbank. Both sides of the embankment are simply stupendous running routes, understandably popular - throngs of runners. I suppose 11am on a Saturday is probably not the most exclusive time to run anywhere, really.

View across the river to Battersea Park. You can see the Peace Pagoda in the distance. Battersea Park is great for running - I was sorry to have been able to include it this time.

Further to Monday morning, I remembered another waterfall, albeit more contrived than in Holland Park. This one is in the nice little garden area at the south eastern tip of the Serpentine in Hyde Park.

All in all, a resounding success. I'll have to see if I can replicate this performance over the same distance again several times. It remains to be seen whether I've actually got a shot at running even faster on the day. While cutting off six minutes to get 6.5 min/mile would be amazing, I'll nonetheless be satisfied doing as well as I've done today.

After an especially fast and gruelling uphill final mile, not to mention the symptoms of a cold I'm brewing, I was, needless to say, not a little worse-for-ware upon arriving home. Warming-down felt tremendous, however.

Schizophrenic Day

2009-02-11T23:59:00.000Z

I got drenched cycling home this evening. The heavens just opened (fortune vomits on my eiderdown once more) and I had no wet weather gear. What hurt most was the betrayal this represented - the weather forecast said it would remain clear and the morning was breathtakingly beautiful; cold, frosty and clear.

I ran to Gladstone park and took a different route home. I'm really yearning for some new territory. I'll hopefully be able to satisfy this as my runs lengthen in coming weeks.

View while running along Dollis Hill Avenue

I did a 6.7 min/mile (14 kph) over 5.5 miles, which was pleasantly swift, but somewhat irrelevant. Distance wise, I hunger for bigger game. Getting lower than 7.5 min/mile over 10 miles and more is going to be a lot more challenging that scoring below 7 within the 6 mile watershed. I'm thinking, with two days rest ahead, that I'll give the full 13.1 a go on Saturday. Hopefully I'll be able to settle on a suitably climactic itinerary.

Dutch Run

2009-02-09T13:00:00.002Z

"Moisture is the essence of wetness... and wetness is the essence of beauty."

Derek Zoolander

Here is one of the few waterfalls in that I am aware of in central London. (There's probably one in the centre circle of Regents Park, and I'd be unsurprised to find one or two up towards Highgate, but that's getting a bit further out. If you know of any others, let me know and I'll have fun tracking them down.)

I overslept this morning, waking to a cold gray rainy day. I'd nonetheless committed to run - I really need to be picking up the pace (both metaphorically and literally) not least given that I got so busy last week that I only made it out twice (what great runs though!) - anyway I wanted somewhere a bit different and Holland park was the first place that came to mind.

Hidden between Notting Hill and Kensington High Street, the park is inextricably linked in my mind with the surprise I first felt at discovering woodland - of all things - in such an area. Better still, for those who venture into the centre (not really challenging in any respect, I grant you, but one could get distracted by the Manor grounds (a further portion of absolute juxtaposition) that comprise the southern portion of the park, or one might be averse to mud) is the Japanese Garden.

I absolutely adore Japanese gardens. While it would have been breathtaking in the snow this time last week, this is otherwise just about the worst time of year to see it and it isn't particularly big, but nonetheless it is great and I heart it. Unsurpassingly peaceful and delicious early on a summer's morning (which regrettably this morning was almost as far removed from as it is possible to be).

Holland Park was a hearty 7.5 miles which I ran in a healthy 55 minutes (~13 kph). I'll be attempting to maintain the same pace over longer distances later in the week. I want to get out on Wednesday, and hopefully I'll get myself up to the full 21K on Saturday in honour of having then passed the halfway mark to Prague.

A miserable time of year, really. Here some less-than-half-hearted blossom and some shooty-flowery-type things were making a rather pathetic-looking attempt at spring. I got absolutely drenched after only the first few minutes this morning. Rain was coming down quite relentlessly at times. I didn't mind it too much though. There is a certain enjoyment and release to be had once you pass that threshold of wetness.

Ice Age: Part 5 - Paradise Lost

2009-02-03T10:01:00.001Z

"I stumbled upon what I thought was a mass grave of snowmen...

It turned out to be a carrot field."

Milton Jones

No more snow overnight. Freezing temperatures left the carnage of yesterday solid underfoot.

Primrose Hill was a contender with the Heath for run-of-choice yesterday. It was quite the abandoned battle-ground this morning, strewn with the corpses of improvised sleds. It lent itself well to a lovely sunrise, however, and I'm glad I took the opportunity to experience the less-frequented parts of the Heath in their paradisaical virginity.

Transport networks are back online near enough in their entirety, though cycling on crunchy ice will be less appealing and more hazardous than snow. I imagine the gritters will promptly vanquish a substantial amount of the lingering ice on main roads, however.

<.Gratuitous west country accent>

Yarr, I loves the taste of salty spray, so I does, me hearties.
<./Gratuitous west country accent>

Things were still really quiet quiet for what is normally the raging rush hour. Though regular running will shortly resume, I'm going to hang on tenaciously to the memory of yesterday's magic tranquility.

More pics on Picasa.

Ice Age: Part 4 - Traction Control

2009-02-02T13:51:00.003Z

I owed it to myself to venture out by bike.
http://picasaweb.google.com/sebdick/LondonUnderSnow

Snow thieves had already targeted the railing to which my bike was locked. Unfortunately they'd failed to finish the job by cleaning by bike at the same time.

A number of people on the quieter and more snow-covered streets around our neighbourhood observed how brave I was setting out on bike, to which I would reply suavely with "You noticed." It was actually really quite safe. The few skids I undertook were deliberate and controlled. And stylish. Salty slush coming up of the road was the biggest obstacle. Fortunately I was dressed for the occasion.

Exhibition Road. My department was a bit of a ghost town - not unexpectedly. The ride in and out was still definitely worth it.

Judicious salting had cleared a path through Hyde Park. It didn't help cyclists, as that's where everyone was walking. Not that there were any cyclists at all besides me.

I'm back in now for an attempt at productive study. There is the offer of a snow ball fight later on which might be entertaining as the snow is still coming down unabated.

It's most unusual to find everyone chilling out in the apartment at the same time.

"We should have these snowy days more often," says Rob.

Ice Age: Part 3 - More Heath Pics

2009-02-02T13:32:00.002Z

As these pics are all web hosted, simply clicking on any of them will give you three point two glorious megapixel resolution. Anyway, I though some more were a must, but do check out the lot of them.

Here was my favourite entrance to the West Heath.

Considerable crowds had gathered atop Parliament Hill to descend by means of sledges, snowboards, skis, tea trays, dustbin lids, frisbees, dinner plates.

Ice Age: Part 2 - Texture Fest

2009-02-02T13:20:00.000Z

The run was quite sensational. All my photos are on Picasa: http://picasaweb.google.com/sebdick/LondonUnderSnow.

This was Platt's Lane on the way up to the Heath. I didn't photograph much of the way there, but West End Lane was astonishingly quiet. There was minimal road traffic and with no public transport, there were large numbers of people on foot. The snow deadened all background noise and the only sound was that of people talking and school-free kids in high spirits. It was strangely utopian.

Here's a frozen lake in the West Heath. Beautiful.

Here's our road. Those routes with less traffic made the snow feel that much more special, in addition to remaining unexposed the Cult of Slush that we forget accompanies snow on main roads.

Ice Age: Part 1 - The Last Run I'd Ever Do

2009-02-02T10:10:00.004Z

I woke up this morning to find

uʍop ǝpısdn pǝuɹnʇ ƃuıɥʇʎɹǝʌǝ

by four inches of snow.

A run was a must. Jogging in the snow is hard, and I was tempted just to hit up the local parks, but the snow is such a rare experience that I thought if I was having the last run I'd ever do, where would I go? It had to be the Heath. So I've just got back from 9-10 miles, with a plethora of photos.

London is in upheaval with all transport at a standstill. I'm still planning at this point to make a bit to ride in to college - on my hardtail, certainly not on my hybrid.

Anyway, full pics of the winter wonderland coming up later.

Bring It

2009-01-31T13:11:00.004Z

Had my first solo run for almost two weeks this morning: Gladstone Park. 5 miles (8k) in 36 min, so only one minute under par and it felt so good. Got a twinge of shin pain a mile in, but a good stretch dispelled it entirely and it didn't return.

Feels so good to be road worthy again. With nothing besides last week's group run and a gentle six miler with Hayley around the Heath, mid week, and with Prague ever closer, I was beginning to feel like this:

(I'm not a dog, though)

(In anything but the vaguest metaphorical sense.)

I'm just glad that taking the time off put-paid to the pain. My commiserations go out most particularly at this time to Katie and her achilles tendon. The best advice I've had to offer is the need to discipline one's rest so that one is genuinely healed before running in earnest one again. I ran more in the first week of this year that I have for the entirety of the remainder of the month, but it has paid off.

I'm going to alternate long runs, short runs and rest days this week. By the end of this week/start of the next, I want a shot at 10 or more miles. I want to be running the full 20k before the halfway mark to Prague.

"I actually enjoyed that"

2009-01-26T08:49:00.004Z

We managed to get 4+2+1 out on Saturday, which was an improvement on last time's 4. Yet again, a fun time was had by all, including Dave who "actually enjoyed" it.

The Heath was the destination and, while always amiable, was particularly nice in the morning frost.

Our route was only six miles, but it constituted good exercise.

Only minimal leg pain for me - the combination of the best part of a week's rest, a toned-down pace and a few pills did the job. I'm going to do two or three runs this week with a view to being back up to the regular 5-8 miles at full pace next week. I want to get a couple of routes into double-figure mileage the week after. I'm eager to get back target.

Yet again, there were a fair amount of people who we would have liked to have had with us to really reinforce the"group" in "group run". Hopefully we'll be able to keep stepping up the numbers for next time.

Write-off

2009-01-21T22:39:00.003Z

I did a two mile run yesterday. Even that was enough to get the legs smarting. I've written off all further attempts until Saturday's group run, where I will shoot-up enough painkillers before running to get me through regardless.

This really is quite unfortunate and highly detrimental to a training routine that was meant to be getting into its stride by now!

I did a ten mile bike ride instead this morning. I averaged 20mph on my first lap of Regent's Park. It's nice to know that decent cardio in the mornings is still well within the scope of my current routine. Unfortunately I won't really be able to go anywhere other than Regent's Park, as the roads are always horribly packed in the mornings.

Here's wishing study legs for Saturday's run. We've had a lot more commitment for it this time, so hopefully we'll be able to make it a good one.

Running, Resting and Resenting

2009-01-17T14:40:00.002Z

Quite bad leg pain today. My calves were fine but my shins were worse than ever. They don't seem to correspond directly to the symptoms of shin splints, but they are painful. I set out for a longer run today, but had to cut it short, managing only three miles.

I sustained a sub-7.5 min/mile over the six and a half miles to Regent's Park and back two days ago. I was hoping that the day's rest I've had in between each of my last three runs would have been enough. Evidently not. Thursday was tolerable, but today just wasn't happening.

Regent's Park was nice, though. Always a pleasant park to run in. I haven't been there for perhaps as long as six or seven months.

Pre-Emptive Abort

2009-01-14T08:45:00.004Z

Argh - no run this morning. It was deliberate though. I really started hurting on yesterday's canal run, but the pain in calves and shins was gradually growing from about Friday, so I don't dismiss it as a one-off.

Not my calves.

As I've never maintained six runs per week, the unexpected is to be expected, but my desire to not develop an injury is enough for me abandon my six-days resolution without hesitation. What I suppose I'll have to do is run four times weekly with a short-run / long-run / rest-day pattern just to ensure my muscles have sufficient time to recover. This is far more on a par with how I've more habitually run in recent years. A far more familiar formula.

I just need to shake the feeling that I'm wimping out...

Route Canal

2009-01-14T08:38:00.003Z

Short runs before dawn are always going to be a limited combination, given that all nearest parks don't open till day break. Still, the canal always offers an enjoyable ride. One day I'll have to capture it in darkness with something better than my camera phone.

Four-and-a-half miles at a somewhat painfully slower eight-and-a-half minutes per mile (11 kph). See above post.

Return to the Dark Side

2009-01-12T08:52:00.003Z

Stepped outside at 6:30 for a run to Primrose Hill this morning. A lot of parks don't open until 7-7:30, but I know from experience that Primrose Hill is open all night - I've been there as early as 4:30am.

I've run very little in the dark this academic year, thanks to a timetable that allows me late starts in the morning. In previously years, however, I've had to get up regularly at 5:30 in order to have time to get in to Uni and running in the dark always feels nostalgic if I haven't done it for a while. My favourite time to run is, of course, just before dawn. Getting back before it's light does get rather miserable if done too often.

I managed the five miles in 34 minutes - a very comfortable 6.8 min/mile (=14 kph). It feels good to be up early, rather than running in the stress prime time commuting.

42

2009-01-12T08:44:00.002Z

I ran 42 miles (67 km) last week. I've done 40 miles weeks before, but I don't ever recall exceeding that, even on weeks when I've ran half-marathon distances.

Running six days a week is rare, of course, for me. The idea of "rest days"between longer runs is a wonderful excuse to flake out. It remains to be seen how long my new-found resolve will keep me going 6/7. Ideally until Prague, but I don't know if I've got that much consistency to muster.

I anticipate some shorter runs this week on account of time pressures. I'm going to aim for at least 30 miles (48 km), though.

The Big Freeze

2009-01-11T11:32:00.002Z

It's over, apparently.

Big spike in temperatures today, set to stay for at least the next two weeks it seems.

Yesterday's run was the coldest of the year at -9 oC, with ice, fog, a bit of snow falling; but we're comfortably back up above freezing now.

It's a shame - I quite like the cold, especially as it generally entails a reduction of wet (is always preferable if you're a cyclist), but I suppose the reversal of weather does favour the runner.

"Group" Run

2009-01-11T11:17:00.003Z

A disappointing number of people were unable to attend, but running with any number of people is always a motivational experience and this run was very worthwhile.

After a nice stretch of frozen canal, David, Zinta and I arrived at the fog-shrouded Scrubs where we met Helen.

Return trip along the canal.

We managed a healthy 9 miles in total.

Replenishment of calories at the conclusion, courtesy of Louise, Zinta and Helen.

We plan to get plenty more people out to the next one - probably in two weeks' time. I encourage everyone who can to participate.

Dawn with the Dead

2009-01-09T13:25:00.003Z

I needed a slightly shorter distance today to give my muscles a fighting chance to cope with tomorrow's planned group run, after yesterday's exertion. I took the chance to explore one stretch of the canal we will be visiting - one that is out of the way of my usual itinerary. I got off by Ladbroke Grove to explore the Kensal Green cemetery. I've been there once before.

I quite like running through cemeteries, especially in the morning when they're deserted. I have frequented some 8 or 9 over the past three years.

An avenue of floral bling - a palette cleanser between gothic and neo-classic tombs.

Scary tree tomb wants a haircut.

Achieving 7 min/m (=13.7 kph), the Breakfast Dilemma, and thermodynamics of the human body.

2009-01-09T13:10:00.008Z

Here's chart I whipped up at the request of those working in Kilometres. I like to use minute-miles as that seems to be a fairly standard and common benchmark for running speed. The world record for a half marathon is 58:33 (Set in The Hague in 1986 by Samuel Wanjiru of Kenya) which is under a 4.5 minute mile. This is mind boggling when you consider that the fastest mile that's been run on record is 3.7 minutes. Mr. Wanjiru was only running only 50 seconds slower per mile, but over thirteen times further.

Today I beat my 7.0 min/mile target by a sniff. 4.5 miles in 31 minutes, equals 6.9 min/m and 13.9 kph. This took a lot of oomph and it's going to be very hard to sustain over a longer distance. I'm surprised how much extra effort is required to cut off each extra 20 seconds per mile. There's the best part of 11 weeks to go, however, so I've got time to work on it.

One issue I struggle with is the breakfast dilemma. I have always, as a rule, run first thing in the morning before breakfast. Running in this way is entrenched in my routine. As soon as I start getting into the theory of it all I start to lose the plot a bit - inevitably, the more I try to learn, the less I realise I understand. This aside, the basis I work on is that by running before breakfast, I'm burning leftover energy from the previous day and from there on, fat reserves.

I'm not too often in a position where I don't want to lose weight (I was in fact told my face looked fat post-Christmas by Warrick Kear last night at Institute) and so I welcome the above idea, generally ignoring the extent to which it actually might be erroneous.

Logic follows, however, that taking on board energy before running would allow me to run further and faster, therefore increasing my strength and stamina. One line of thinking suggests that it is muscle strength and fatigue that are my obstacles to running further at a higher speed, and that muscles will tire whether they are receiving energy from fat or from recently digested food; that I could therefore train on an empty stomach and still improve. I don't follow the theory further in (towards fast- and slow-twitch fibres, lactic acid accumulation and so forth). Maybe you have insights or links to useful articles? Do share them, if so.

One more point of interest: as far as energy consumption is concerned, from calorie charts I have studied it is apparent that calories are burned in proportion to the distance run, without much variation with the speed at which the run takes place - that's to say whether you run 5 miles in thirty minutes or in a full hour, roughly the same amount of energy is consumed getting you across that distance. This is different in, say, cycling where more speed results in rapidly increasing air resistance and energy expenditure.

Here is an approximate chart with varying body weight:

So my 4.5 miles today equals 522 kcal - that's less that I'm about to eat for lunch.

At half marathon distance, though, I'd be topping 1500 - now that's some decent burning. 1500 is about equivalent to my base metabolic rate - how many calories I burn daily without the morning run or my cycle commuting.

Hills of Punishment

2009-01-08T12:12:00.017Z

The Heath is great. It lacks the outright size and beautiful vistas of, say, Richmond Park, but I maintain it is probably the most compelling place to run in London.

I pulled a full circumbobulation in the quest for distance. The best way to clock up miles is to get lost on the paths inside, of course. That just makes your route nigh impossible to measure. I suppose I should invest in a pedometer.

I approach through the lovely back-lanes from the West.

The woods of the West-Heath are a very nice destination in an of themselves. On the left of the path is Golder's Hill Park and to the right lies the Hill Garden and Pergola (the Heath's best kept secret), both subjects of runs in the near future.

Frozen ponds in the middle of the wood.

A trip along the Heath's perimeter road (Spaniard's Road) and back on to it from the North brings on out on the Kenwood estate. Superbly scenic, grey morning notwithstanding.

The side of Kenwood House

The variety of the Heath holds continual appeal. The southern portions all the way along are quite highly frequented, but so much in the way of lonely glens, dells, paths, trails, ponds and hillocks are offered to those who venture further in.

Wide open spaces.

The contours of the Heath are one of my main reasons for loving it. It is a brilliant landscape. This is of course a two edged sword because the gradients are absolutely torturous to anyone trying to maintain a half-decent pace. I ended up running almost exactly 10 miles in 77 minutes which equates to both 7.7 miles per hour and 7.7 minutes per mile. Very neat figures, but the hills took their toll. My personal best over long distance is 13 miles in 97 minutes which is a 7.5 minute mile. Interestingly enough, that was almost entirely along the canal. The non-flat and non-uninterrupted undulations of the Heath clearly make for extra arduous training.

My favourite Hill of Punishment.

400 meters of joyful-joyful.

Masochistic cyclists only need apply.

High

2009-01-08T11:48:00.002Z

I achieved runner's high at what turned out to be the eighth mile of my run today. It's not particularly uncommon for me, but it's been a while since I had it last.

It's not, for me at least, some abstract or metaphorical feeling, but a specifically discernible state of body and mind. It is distinct from an adrenaline rush, though the two can be present simultaneously.

I find its triggers are both psychological and psychological, but the main prerequisite is that of having pushed myself - generally for a reasonable period of time (i.e. 40, 50, 60 min +), as opposed to simply sprinting flat out for a few minutes. Fatigue, pain and muscle ache become subdued and one has the ability to push harder, uninhibited, which further increases the rush. It certainly entails what is referred to as a second wind, though it might be the third or fourth . The hormone spikes, or whatever they are, also tend to occur in conjunction with particularly energetic and compelling tracks cycling through on the shuffle. I need to write a long post some time upon the bond between running and music.

Unfortunately my high died off during a thirty second wait for a traffic light to turn red so that I could cross the road. Always nice to get one towards the end of a long run, though.

Gladstone Park has stones; is glad.

2009-01-07T09:35:00.017Z

It was a cold, murky, black & white sort of dawn. Not so much as a sniff of sunrise. Nothing but a firm pre-established and granite-like resolve to run could have got me out of bed. All too often, if I'm not 100% committed to a run the next morning when I go to bed at night, it just doesn't happen.

The first half mile was particularly horrendous today. Subzero air in your lungs is just not what you want during sudden physical exertion within the first 15 minutes of being awake.

The stones of Gladstone park.

Naked lady statue attempts to wash herself unconcernedly in the frozen lake.

Someone carved a tree

With a determined effort to move faster, I managed the 5 miles in 35 minutes. Covering a mile in 7 is exactly where I want to be. It's going to take some work to maintain that, however. I'm going to try and keep the speed up over an 8 mile route tomorrow.

Scrubs

2009-01-06T10:29:00.010Z

An absolutely delicious morning. Very crisp at minus four before windchill. I usually get to the Scrubs via the Grand Union Canal and Scrubs lane. Much of the canal was frozen over, which was pretty.

Woomword Scrubs doesn't match the Heath or Regents and Hyde Parks for outright size, but it is definitely the largest open space within regular running distance. This is its main appeal, in addition to the opportunity to reach it via the canal.

Here is the prison itself:

You can get right up to the walls:

Alas, though, no grappling hooks, tunnels or genius civil engineers rescuing their brothers from death row.

I did an 8 mile loop in 60-65 mins. This puts me at a 7.5-8 minute mile. I'd like to be a bit closer to 7.0, really, but it's all good. I always enjoy timing runs for the sunrise.

Primrose Hill, 8am, Snow

2009-01-05T12:43:00.001Z

No, that pic's actually from my balcony in November. I hadn't even decided to write this blog when I ran this morning, let alone take any picture-capturing ability with me.

The snow wasn't actually settling, save a little on the hill, but it was gusting and cheek-stinging. I took the most direct route making a 5 mile round trip. Metcheck said -8 oC including windchill. Still had to take my gloves off towards the end, however, as sweatiness set in.

My thighs were still a little sore from Saturday's 6 miles which was the first run in two weeks. I'll be stepping the distance up to around 8 miles daily soon (with the goal of getting the time down comfortably below an hour) but I've got to work up to it, rather than jumping in immediately.

So this is the new year

2009-01-05T12:06:00.000Z

This time two years ago I pasted a chart onto my kitchen cupboard door. On unashamed display in the open plan-kitchen/living-room, it represented a public commitment to a fairly comprehensive goal set. I was about to do something along similar lines this week with the primary purpose of tracking my runs - distance, speed, location. It then occured to me that a blog would be vastly superior form of accountability...

Assuming, of course, I can coerce people into reading it more than just once. I'll try and keep posts regular and short. Maybe I'll even be able to drum up some content that is interesting and not solely running-related, maybe even funny.

While I'm setting no new year's goals, per se, the Prague half marathon does represent a fantastic motivational target. Maybe regular news of my running escapades can motivate others, particularly those also preparing for said events. We'll see.

Hervis Prague Half Marathon, March '09

2009-01-05T11:24:00.000Z

After several weeks of deferring the commitment, I finally got around to it this morning and registered for the Prague Half Marathon in March. It feels very good to have something to work towards.

With T-minus two-and-a-half months, I've got the time I need, but the pressure is on.