365 days, 1016 miles...

So, a year of running is over.

After crossing the 1000 mile line a couple of weeks ago I had a full week off running in the week before Christmas, and then clocked up a few leisurely miles in an unusually mild and briefly dry Glasgow on Boxing Day.

A few laps of Dulwich Park on the 29th helped to loosen up the knees after 8 hours in the car driving back from Scotland, and then a lap of the lanes of North Hertfordshire yesterday brought my total up to 1011 miles.

Then today I did a couple of laps of Fairlands Valley Park in Stevenage, plus a little extra, to take the run over 5 miles and my total for the year to 1016.03 miles.

Before a rundown of the stats for the year, I want to say a big thankyou to my wife Sophie who, as well as tolerating my running obsession has also probably run at least 800 miles herself this year, ran with me in the Brighton marathon and the New Forest Half, and supported me and took photographs at the other races.

Thankyou also to my brother-in-law and sister-in-law, Phil and Sally, for all your encouragement and support, and well done to you too for completing your own marathons this year.

Thirdly, a big thank you to Michaela at Practical Action and Ceris at CLIC Sargent for your support, encouragement and T-shirts - and in particular to Michaela for the place in the Royal Parks Half and the great support before, during and after the race.

Fourthly, thanks to my brother for running with me in 10ks in Glasgow and London - look forward to doing the BUPA London 10000 with you in 2012 !

And lastly, but by no means least, thank you to all of the people who have sponsored me this year - with your help I've raised more than £1900 to date for the charities. They, and I, greatly appreciate your support.

And now - for the stats:

Total miles: 1016.03 (2010: 829.29)

Number of runs: 182 (2010: 168)

Average run distance: 5.58 miles (2010: 4.97 miles)

Average miles per day: 2.78 miles (2010: 2.27 miles)

Total time running: 6 days, 17 hours, 43 minutes, 21 seconds (2010: 5 days, 13 hours, 32 minutes, 43 seconds)

Average time per mile: 9 minutes 33 seconds (2010: 9 minutes 40 seconds)

Longest run: 20.01 miles* (2010: 13.1 miles)

Runs of 5km or longer: 172

Runs of 10km or longer: 49

Runs of 10 miles or longer: 18

Runs of 13.1 miles or longer: 8

Runs in Dulwich Park: 60

Runs in Greenwich Park: 31

(* the more diligent blog readers will remember I didn't run the entire distance at the Brighton marathon so my longest run was the 20 mile training run a couple of weeks beforehand)

And a few charts:

What next ? Well, I've signed up for the BUPA London 10000 next year. But no other plans yet. I might do one or two other races later in the year, but I think I'll have a year off from big mileage targets and charity fundraising. And then I might have a go at another marathon in 2013. 

But, for the moment, that's all. Thanks for reading!

Success !

8.5 chilly miles in Greenwich on Saturday and seven laps of Dulwich today brought my total for the year to 1000.14 miles.

Longer post to follow soon.

Some Asia miles

Back from a week's holiday in a sunny but cool Hong Kong and a total of 15 miles run along the harbourfront.

The crowds of Chinese tourists surrounding the statue of Bruce Lee constitute a bit of an obstacle course for runners, but otherwise it's a real pleasure to run there with the spectacular views of the island, the skyscrapers and the mountains behind, and the constant movement of Star ferries and container ships across the harbour.

Those miles took my total for the year to 972.5 miles, and three lunchtime runs back in chilly London brings my total to 984.29 miles - less than 16 to go to reach my target.

It's possible I could reach the target this weekend with a couple of lengthy runs, but most likely I will have 3 or 4 miles left and cross the "finish line" early next week.

(Very) quick update

So... not a lot of running last week, due to a cold which disappeared quite quickly but then made a comeback and lingered for a few days. However, I felt better by the end of the week and got out at the weekend to clock up 12.5 miles in Dulwich and Greenwich, bringing my total for November to a healthy 84.6 miles.

This week I've fitted in three lunchtime runs for 13.5 miles, bringing my total up to 957.51 miles. So only 42.5 miles to go with 30 days left.

We're off on holiday for the next week and, although I'm taking my running shoes, I'll only be doing a few short runs. So I'm expecting to have 30 miles to complete from 12th December. Which, all being well, I should still manage to fit in before going home for Christmas.

Fog, colds and Movember

Like most of the rest of the UK it seems, I've had a cold for the last couple of weeks - which has curtailed my running a bit. I thought I'd got rid of it but it seems to have made a return and is still lingering in spite of all the fruit eating, vitamin C tablets and hot lemon and honey drinks. Hopefully I'll shake it off soon.

Last weekend I went to Greenwich for my regular Saturday "long slow run" to discover a 10km race was underway as part of Movember - the annual moustache-growing extravaganza to raise funds for men's cancer charities. Lots of the runners had entered into the spirit with plenty of moustaches, real and painted, on display on men and women alike. It was a good natured event with plenty of banter between the runners, stewards and passers-by. Even the "come on come on woman", a regular Greenwich visitor, helpfully pointed out to me that I was "running the wrong way!" as I passed the runners on my anti-clockwise lap.

I completed four full laps and a smaller one for a total of 9 miles, and ran down the "finish straight" the wrong way as the organisers were dismantling the race tents etc.

Work is pretty busy at the moment so I haven't been able to get out at lunchtime as much as I'd hope but I managed a couple of 4 mile runs along the Thames on Tuesday and Thursday this week. The weather has been great for running lately - mild, clear and dry. If only there were more marathons and half-marathons in November !

Bit of a late start yesterday so we went to Dulwich and did a few laps just before lunchtime, but made up for it this morning with another trip to Greenwich, where I did three full laps and one smaller one for a total of 8 miles. It was a cold, foggy start and while the sun was doing its best to break through it never quite managed, making for a rather strange, and chilly, running experience.

So the challenge-o-meter now shows a total of 928 miles. 72 miles to go, in 35 days if I'm going to finish before Christmas. Soon I'll have to start thinking about how I'm going to celebrate the end of the challenge - I think eating and drinking is going to feature quite heavily.

Approaching the final straight

It might seem odd to be talking about "approaching the finish line" when I still have 115 miles to run. But in a 1000 mile "race" it's the equivalent of passing the "3 miles to go" sign in a marathon. Which makes it seem a lot closer. Although fortunately I don't feel as knackered as I did when I reached the "3 miles to go" sign in an actual marathon back in April.

And at the current rate of progress my "challengeometer" says I should complete 1000 miles by 14th December. Which would be good since I don't really want to be out clocking up miles over the Christmas holidays. After 1000 miles and a year's worth of denial (not much alcohol, not many late nights, not much lardy food) it will be nice to just relax and put my feet up for a while. Also, if last winter is any guide, we might have a cold, snowy snap before Christmas, and while it's possible to run in the snow, and I did plenty of it last year, I'd rather not.

Actually I'm quite enjoying running without a training plan, now that I don't have any more races planned. No tempo runs, no intervals, no race pace runs, just gentle jogging and plenty of scope to enjoy the scenery. My four laps around Greenwich today were a real pleasure in fact - a cool cloudy day, a nice empty park (seemed like most folks were at home or preparing for Bonfire night) and, now that the trees in the park have lost most of their leaves, great, open views.

It was also a day of polite, friendly, people holding gates open for me - a spate of them in fact, including one other runner who waited quite a while for me to reach the gate, and an older couple who said to each other "hold on, we should let the athlete through". Not sure who they were referring to, perhaps someone behind me :-)

Tomorrow it'll be off to Dulwich Park for a few more laps.

Earlier in the week I completed my 150th run and my total for the year now stands at 885 miles. Not far now. Just the equivalent of running from my house to Bath. Fortunately not without stopping.

Quick update

A good week of running - couple of lunchtime runs along the Thames, a very comfortable 3 laps around Fairlands Valley Park for 7 miles on a beautiful cool sunny morning yesterday, and 4 miles around rural Hertfordshire this morning (the highlight of which was a couple of families out for a walk doing a Mexican wave for me as I ran past them).

Bringing my total for the week to 18 miles and for the year: 851.84 miles.

Another landmark

After a week off, back to Greenwich yesterday morning for three laps of the park. A beautiful, calm day for running - cool autumn sunshine. But it's maybe the end of the shorts-wearing year and time to dig out the tracksters and long-sleeved shirts - the forecast is for much colder weather for next week including snow in Scotland.

My right leg, the one which cramped at the end of the Royal Parks, was still a little stiff and sore so it was quite a gentle run. Similarly today at Dulwich where I did four laps of the outside of the park and a little extra for 4 miles.

Yesterday's run took my total for 2011 so far past my total for all of 2010. It's quite satisfying to look back on how my mileage has built up since I started running (and keeping count) back in autumn 2007. Hard to imagine that back then even completing a one mile circuit of Dulwich was a struggle !

I've also been trying a few alternative fundraising tactics and last weekend emailed a bunch of CEOs and politicians asking for sponsorship. I wasn't expecting much of a response but I figured it was worth a try. So far, a few polite refusals, but no donations. Since I'm well on target to complete the running part of my challenge, it would be good to fulfil the fundraising target I set too, without having to fall back on pestering my long-suffering friends, family and colleagues again.

Having completed all of my planned runs for the year, I'm going to scale back the weekly mileage a bit but still hope to run 4 times a week - Tuesday/Thursday/Saturday/Sunday - and do 18-20 miles each week to keep me ahead of schedule. It will be more relaxing not having a training plan to keep to for a while.

My total for the year now stands at 833.72 miles.

Royal Parks Half

So - my last race of the year is over.

I completed the Royal Parks Half Marathon yesterday in a time of 2 hours 9 minutes 16 seconds. Six seconds slower than my time at the New Forest. So consistent if nothing else.

While I was again disappointed with my time, it was a really enjoyable day. Not only did I have the support of Sophie, her sister and brother-in-law, but the team from Practical Action were there cheering all 15 of their runners on the course and handing out goody bags at the end. Thank you to all of you for your support !

Wearing the charity's orange shirt with my name on it made a real difference as I made away around the course. I was quite startled the first time someone shouted my name a few metres after the start -  "you talkin' to me?" and it continued all the way round the course and even the woman on the PA gave me a mention as I shuffled across the finish line.

My race didn't start particularly well as I was actually sitting on the toilet some way from the start line when the elites and celebs started at 0930. Unfortunately I'd fallen victim to the dreaded toilet queues. I'd arrived in plenty of time but instead of just staying in the first queue I could find I foolishly swapped for another one. It seldom works in the supermarket and it didn't work for me.

However a quick sprint to the start got me there in time to join the back of the green wave of starters (my allotted group) and being a little late actually worked in my favour, as the rest of the group shot off at breakneck speed and I was left with a nice slow, free run for the first mile.

I deliberately avoided going off too fast and my pace for the first 10km was pretty ideal.  I completed the first section of the race (down Constitution Hill, past Westminster, along Embankment to Temple, then a U-turn followed by a trip up Whitehall and the Mall to pass Buckingham Palace) and arrived back in Hyde Park in good shape, passing the half way mark in just over 1 hour. I'd been drinking a full bottle of water at each water stop and eating my jaffa cakes and jelly babies at the allotted rate and at this stage things were looking good.

However I reached just beyond the 8 mile mark passing back alongside the Serpentine and felt a sudden twinge of cramp in my right leg. I stopped to give it a stretch and walked for a short distance. It felt ok so I started running again and made it to the corner at the 9 mile mark, passing the Practical Action team and Sophie, Sally and Phil, and right up the hill to Marble Arch, feeling in good shape.

However at around the 10 mile mark I started to run out of gas, legs felt heavy and lactic. I walked for a while but when I saw the British Military Fitness 2 hour pacemaker go past with his group of runners, I thought I would try to keep up with them. I managed it for a while but ended up slowing to a walk again at around 11.5 miles. A mixture of running and walking took me to the 12 mile mark, passing several runners being treated by St John's ambulance staff (hope they were all OK).

I managed to summon up some energy from somewhere and jogged much of the last mile, although on the final (slightly) uphill stretch to the finish my hamstring locked up entirely and I had to hobble while trying to stretch it. I passed Sophie and team for a final time, doing my best to smile, and finally made it across the finish line.

Initial impressions at the finish:

- a great race, well organised, and a beautiful course;

- disappointed at my time;

- a few lessons to be learned about nutrition and training. For whatever reason I wasn't as fit for the race as I thought. Maybe I need to look at using energy gels or drinks instead of my homemade approach. I seem particularly prone to getting cramps during and after races so maybe I'm finishing (or starting) races a bit deficient in something or other.

I could look at my split times and say I should have gone (even) slower in the first half to save energy for the second half. But I don't think it would have made much difference. I think my training this summer just didn't get me as fit as I was last summer. Too many flat midweek runs and not enough hill running.

Having said all of that, it was a huge pleasure to run and feel part of the Practical Action team, and running a marathon, two half marathons and two 10km races in a year, is not something many ordinary pedestrians do. So I'm quietly proud.

Of course, running for the year isn't over - I still have the rest of the 1000 miles to complete - and nor is fundraising. However I'll be taking a week off running to let my body recover.

But finally - a huge thank you to Michaela, Natasha and all at Practical Action - and to Sophie, Sally and Phil for their great support yesterday (and photographs !)

Pre-race nerves

The night before the Royal Parks Half Marathon.

Race number pinned on the T-shirt - check.
Name ironed on - check.
Pile of clothes for tomorrow - check.
Travel plans - check.
Garmin and heart rate monitor - check.
Pace plan - check.
Drinking water, eating carbs - check.
Timing chip attached to shoes - check.
Jaffa cakes and jelly babies - check.

All that remains is to get a good night's sleep.

Targets for tomorrow - if I can beat my New Forest time I'll be fairly happy, if I can beat 2 hours I'll be very happy, and if I can beat 9 minute mile pace (1:57:54) I'll be very happy indeed. Otherwise, just looking to enjoy the run. I just need to remember to go off slowly tomorrow and not make the New Forest mistake of peaking too soon.

The weather forecast for tomorrow is promising - cloudy and 13 degrees for the start, with the possibility of a rain shower. So hopefully comfortable running conditions.

My two lunchtime runs this week leave my total for the year at 813.81 miles. Soon to be 826.91, all being well !

Flaming October

After a warm dry spring and a cool wet summer we've finally had an outbreak of July weather - temperatures in the mid twenties Celsius just as October begins!

Not ideal for the final week of half-marathon training, but the forecast is for the warm spell to only last until midweek and after that we'll back to more more normal conditions.

Last week I had a couple of midweek runs lined up for Wednesday and Thursday, but the weather was so hot I cut one of them short. No point in killing myself ten days before a race.

However yesterday I got up early to avoid the worst of the heat and completed my planned 11 miles (nearly 5 laps) around Fairlands Valley Park in Stevenage. It was satisfying to do a decent long run after the disappointment at the New Forest, and hopefully it will stand me in good stead for this Sunday and the Royal Parks.

The forecast for Sunday is actually rain, but most importantly it's going to be cooler and, along with the flatter course, I'm hoping I'll have a better chance of a decent time.

This week the plan is a couple more midweek runs, and then rest until Sunday. And meanwhile, try to ramp up my fundraising.

My long run yesterday took me past 800 miles for the year and my total now stands at 806.23 miles

Schoolboy error

Back from the New Forest Half Marathon and a(nother) disappointing time: 2 hours 9 minutes 10 seconds. Ten minutes slower than last year and nearly fifteen minutes slower than my target.

What went wrong ? Well, a few things, but mainly I set off too fast, using up too much energy in the first half and not keeping enough in reserve for the way back, and in the end I had several spells of walking before I got to the finish.

Looking at my stats for the first 5 miles shows the problem:
mile 1: 9m17s, avg HR: 149 bpm
mile 2: 8m52s, avg HR: 162 bpm
mile 3: 8m44s, avg HR: 168 bpm
mile 4: 8m51s, avg HR: 169 bpm
mile 5: 9m11s, avg HR: 175 bpm

While the times don't look unreasonable, the heart rate gives it away. In a previous 11 mile training run around Greenwich I averaged 157 bpm, and a comfortable range for easy running for me is 160-165 bpm. That steady rise towards 175bpm was unsustainable given the conditions and terrain, and sure enough shortly after the 10k mark I was walking, and did so twice more before running the majority of the (downhill) last three miles to the finish.

Aside from going off too fast, I think was a bit dehydrated - it was a hotter day than last year, and while I drank at all of the early water stations it probably wasn't enough. And - I'm clearly not as fit as I was at the same time last year. While I might be running plenty of miles along the Thames at lunchtime, last year I was running more hilly routes midweek, and was doing long runs more consistently.

So a rather disappointing day from a time point of view - the slowest of my three half marathons in fact. But at least my average pace was quicker than 10 minute miles (9:51) and it was still an enjoyable day - very friendly and amiable runners, beautiful scenery, enthusiastic supporters and well organised and marshalled. And Sophie, Sally and Phil all successfully completed the race, Sally in a new PB.

Due to the rules of my challenge, I can't claim the full 13.1 miles towards my challenge total, but any continuous run more than 1 mile counts, so according to my Garmin that means 6.12 + 1.24 + 1.25 + 1.53 + 1.71 miles, a total of 11.85 miles, bringing my total for the year to 787 miles.

Next race stop: the Royal Parks. A flatter course, and hopefully more sensible pacing and a better time...

Tapering and targets

One week today I'll have completed the New Forest Half Marathon and will be looking forward to a day or two off running.

My "taper" towards the race started today with a shorter than usual three mile run around Dulwich at race pace. Well faster than race pace as it turned out - I'm aiming to run the New Forest at 8:50 per mile pace but stormed around the park in 8:32 pace today. Not sure I could keep that pace up for much longer but it felt good. One of these days I should sign up for a 5k race since my PB at that distance is rather pedestrian.

The tapering plan for the week involves a 4 mile run on Tuesday, 30 minute tempo run on Wedneday and a 2 mile run on Thursday, followed by rest until race day next Sunday.

Last weekend I was away for the weekend in Derbyshire but I managed to fit in a 12 mile run around Dulwich on the Friday, thinking I might not get much exercise over the weekend. As it turned out we went for a 15 mile walk on the Saturday, followed by a large alcoholic dinner, so I felt pretty sluggish at the beginning of the week, and in fact yesterday's 12 mile run around Greenwich didn't feel great. But hopefully by next weekend with less running, less alcohol and more rest I'll be in good shape to run well.

Targets for the New Forest ?
1. Finishing
2. Running all the way
3. Beat 2 hours
4. Beat last year's time (1:59:31)
5. Faster than 9 minute miles (1:57:48)
5. Faster than 1:55:0 (8:46 minute miles)

My total for the year now stands at a very healthy 768 miles.

Success at the Great Scottish Run

So... not quite a 10k personal best - but very close: 53 minutes 53 seconds.

Obviously it would have been nice to set a new PB, but even though the time was slightly slower than my Hong Kong run last year I think this was probably a better run. I paced myself really well, and the Glasgow course was more hilly than the Hong Kong one, especially at the start. And I managed a negative split and a "sprint finish" - when I got to the 5 mile mark I realised I'd have to really motor for a PB and I gave it a good shot, covering the last 1.2 miles at 8:02 minutes/mile pace. I should have maybe gone a little harder earlier on but it's easy to say that with hindsight.

Overall the race was a real pleasure - well organised, easy to park near the start; lots of toilets; four starting waves giving plenty of space to run, aside for one or two small areas; enthusiastic and friendly support, and, surprisingly for Glasgow, a perfect day - 14 degrees, cool breeze and some early autumn sunshine. Perhaps the only fault I could find was the lack of distance markers - I only spotted two: a sign at 1 mile and a couple of guys with "3" and "K" on their T-shirts.

The course started on George Square and after a short level section climbed for around half a mile up St Vincent Street. Having set off conservatively I was overtaken by loads of people but by the top of the hill I had caught up with many of them, and used the gradient on the other side to gain some of the lost time, completing the first mile in 9:12.

Having crossed the M8 and turned off Argyle Street the route continued downhill on Finnieston Street allowing me to speed up a little, although there was soon another small climb up onto the Kingston Bridge: 2nd mile at 8:47 pace. A great experience to be able to run over a motorway bridge which I've driven over (or been stationary on in traffic) so many times.

Down the other side of the bridge and past Scotland Street school and West Street underground station, the next mile was mostly downhill or level allowing me to speed up further to 8:24 pace. The next couple of miles around the suburban streets of the south side were mostly level but with one short uphill stretch at around mile 4, and I reached the 5 mile point in 43:53.



By my calculations at this point I reckoned a PB of faster than 53:33 was beyond me, but I gave it my best shot, lengthened my stride and with the help of the gradient down through the Gorbals I crossed the river and turned towards Glasgow Green still with some hope.



However the line was just a little too far away and I crossed in 53:53.

My brother had beaten me to the finish but unfortunately not in the way he would have wanted - he walked there having dropped out at around half way with painful calves. I think he'd just been unable to do enough training in the last few weeks. A shame since he's capable of running sub 55 minutes.



We then walked back towards George Square and arrived there just in time to see the start of the Half Marathon at 11am - an impressive sight watching more than 11 000 runners setting off up St Vincent's Street.

So, overall I'm very happy with my run and I think it sets me up well for a good half marathon at the New Forest in 3 weeks' time.

100 mile month

Well 101.64 miles in August actually - good progress and if I continue clocking up miles at my current rate I'll be well over 1000 by the end of the year.

Today I did my final run before Sunday's 10k in Glasgow. Tuesday lunchtime I did just over 5 miles along the Thames, Wednesday night 9 400 metre intervals around Dulwich in the evening, and today 5km at lunchtime along the Thames again. Now time for a "mini-taper" with a couple of days rest before the race.

Lunchtime runs are good from the point of view of getting completely away from your desk, getting some fresh air, and working up an appetite. And it also pays off in the afternoons when I find I'm much more alert than I used to be and don't suffer post-lunch drowsiness the way I used to.

But running in the evening is really nice too - a good way to wind down after work and there's something nice about running laps around the park as the sun goes down (assuming it's not behind clouds as it has been rather often this summer). It's cooler in the evening too which makes for more comfortable running.

So, race day on Sunday and based on my running lately I'm feeling pretty confident. If I can get away from the start without too many hold-ups, and if the weather's reasonable, I should break 55 minutes and it would be great if I could push it a bit and get under 54 minutes. I think the most important thing is that at the end I feel I've done myself justice, something I don't think I did in the marathon and 10k earlier in the year.

So... next post will probably be on Monday night after I get back.

Total for the year now standing at 706.63 miles.

5 laps of Greenwich

Today was the first time I'd done 5 full laps of Greenwich for nearly a year. Felt pretty heavy-legged to begin with but after a couple of laps I started to loosen up a bit and a few jaffa cakes and jelly babies helped to keep me going until the last lap. In fact I felt strong at the end and could have carried on beyond the 11 miles I'd done.

It was a nice day for running, sunny but cool and breezy, and the park was fairly quiet - perhaps a lot of people are out of London due to the bank holiday weekend, or maybe just having a lie-in.

Yesterday I did five laps of Dulwich at my planned race pace of 8 minutes 50. Didn't quite get the pace right as my second lap was 8:30 and then the last couple of miles were a bit of a struggle. But I'm running pretty well, at least as well as I was at this time last summer, and I'm hopeful of a reasonable time in the Great Scottish Run in Glasgow next Sunday. Hopefully sub 55 minutes, maybe sub 54.

I've kept to my training plan pretty well so far - I'm ahead of the mileage but I need to be doing a few more strength and flexibility exercises from here on.

This week I plan to do a couple of midweek runs as normal, a gentle 3 miles on Friday and then rest on Saturday ahead of the race.

Meanwhile, time to get fundraising restarted again.

Weekend off

We were away househunting last weekend and I managed to leave my running shorts at home. Rather than run around Stevenage in my underpants to complete the 7 miles on my plan I decided just to have a weekend off. I've been pretty conscientious about following my plan lately and I am supposed to have a bit of a rest every 3 weeks, so I didn't feel too guilty about it.

In fact having compared my pace this summer to last summer, I'm averaging 30 seconds faster per mile in training, so I'm hoping that will translate to faster times than last autumn in the upcoming half marathons.


I was back out running on the Thames on Tuesday lunchtime where I ran to St Catherine's Dock and back at lunchtime, nearly 6 miles. A bit further than I planned to due to a bit of a miscalculation on the outward leg! And on Wednesday night I completed my eight 400 metre intervals around Dulwich after work. Wednesday night seems to be club runners night and there were quiet a few Dulwich runners doing laps of the park as the light faded.

UPDATED - Saturday 20th August

Yesterday I had a day off and the car was due in the garage for a repair so I postponed my usual Thursday run to Friday and ran back the 3.25 miles from the garage (a good example of how you can fit running into your day regardless of how busy you are - if you just think creatively and plan ahead a little).

Today I planned to do 5 laps of Greenwich for 10 miles. I managed four laps ok but running down the hill on the fifth lap I started to get cramp in my hamstring. I was feeling a little bloated and sluggish so I decided against trying to run up the hill a fifth time. However I still managed 9.5 miles, keeping me ahead of my training plan.

There was a British Heart Foundation charity run in progress in the park today so the paths were full of red T-shirted joggers and walkers. For many of them I'm sure it was their first run, and many of them probably think they're slow and unfit - but to their credit they were out in the park getting exercise and raising money, putting them well ahead of many others who spent their Saturday morning in bed or watching telly.

My Garmin Forerunner suffered a bit of a gremlin today - it wouldn't switch on at all, or recharge when plugged into the laptop at home. I figured I'd use my mobile phone lap timer but it managed to reset itself sometime during the first lap. So I don't know my time for today's run. But maybe it's a good thing to forget about the clock once in a while and just run.

(I discovered via t'interweb that a certain combination of button pressing resets the Garmin and it's now back in operation).

Plan for tomorrow: 4 miles around Dulwich at planned race pace (which means 8:50 miles).

My total for August now stands at 58 miles and for the year, almost 660 miles. Still on target.

100 runs, 600 miles

A nice landmark to end July - my one hundredth run of the year and it took me past a total of 600 miles for the year.

So, nicely on target and my training for the upcoming races is going well.

While I was running laps around Dulwich today I (gradually) overtook another runner who then speeded up to catch up with me... I thought he might be one of those slighly annoying people who doesn't run an even pace, or doesn't like to be overtaken, and continually speeds up and slows down (often they're wearing headphones and a music player, and often they're breathing louder than they realise).

However this chap was actually looking for advice on what pace he was running. Of course I was happy to help, and it transpired he'd only just started running outside and was trying to find out what was a comfortable pace for him. But it felt strange to be seen as the "experienced runner" when less than four years ago I couldn't run half a mile without stopping. It's actually happened a couple of other times recently, when I've been wearing my "MK Half" T-shirt and people were looking for some advice about the course.

On Saturday I did four full laps of Greenwich - it's the first time I've run up the hill four times this year (in all of my marathon training back in the spring I mostly ran on the level due to my sore knee, probably a contributory factor to running out of fitness on marathon day). Feels good to be getting some of my old fitness back.

So, 86.8 miles in July, and 601.89 miles overall.

More speedwork

Another good week's running this week, totalling 21.67 miles, including some more interval training at Dulwich on Wednesday. Speedwork is exhausting but it's the best preparation if I'm going to improve my 10k and half marathon PBs in the upcoming races.

This weekend we were in Hertfordshire so for a change my long slow run was around Fairlands Valley Park in Stevenage. The altitude during a lap varies by about 25 metres, about the same as Greenwich, but it's a different sort of challenge - more constant up and down, whereas Greenwich is on two levels, mostly flat but with two shorter, steeper hills. So Fairlands is probably closer to the terrain for a typical road race.

Total for the year now stands at 578.3 miles.

Speeding up

The first half of this challenge was mainly about running slowly for a long time. With a 10k and two half marathons coming up, my training for the next ten weeks or so is now more about shorter, faster runs. This week as well as 7 miles in Greenwich and a couple of lunchtimes runs along the Thames I did a tempo run in Dulwich (the idea being to run the first third of the run slowish, then speed up to peak speed during the second third, and then gradually slow down during the final third.

Like running intervals, the idea of this is to get your body running fast for short periods. Supposedly this helps to raise your "lactate threshold", the pace you can run at where your liver can remove lactate from your bloodstream at around the same rate as it gets created, and thus allows you to run faster in distance races without muscle fatigue.

As well as the tempo run I did a "race pace" run today in Dulwich. Again the idea is to get your body used to running at your planned race pace, albeit for shorter periods. So I did a warm-up lap and then ran 3 laps at 8:45 min/mile pace, which if I can keep that up in the New Forest Half would see me cross the line in 1:54:37, a time I'd be very happy with. I've run that pace in a 10km before so just need to carry on for another 11km !

Since we got back from holiday the weather seems to have taken a turn for the worse. Well worse for sunbathing and barbecues perhaps but pretty good for distance running. Yesterday's 3.5 laps around Greenwich were mostly in the pouring rain, something I don't mind at all. In fact I think I run better in the rain.

A total of 21.82 miles this week, bringing my total for July to 41.55 and for the year to 556.63.