Dark O'Clock X-C

Dark O'Clock X-C
Early morning cross country run from Flitwick to Luton

Saturday 30 June 2012

Day 182 Saturday 30th June 3 miles : miles to date 1191.5 Gareth is a persistent little blighter and came out to play again today. I just don't think I could have run much slower around the forest centre and stopped the moment the Garmin said 3 miles. It stiffened again in the third mile and I slowed even further. At one point I ran up behind some chap with a rucksack and struggled to overtake, like two juggernaut's on the inside lane of the motorway inching along. I totally resisted the urge to just pan it past which might be a sign of accepting the injury. It was like the tour de France out there today, with so many cyclists burning up the track. The slight ray of sunshine, was that Fi came out for a mile after almost five weeks of injury. We found out a few days ago that she doesn't have a stress fracture, albeit she still has a pain in her foot. One of my international running friends from across the pond, last night suggested an ice bath after today's run. So, I went to Budgens and stocked up on ice and was about to give it a go, when the father in law said too late and go for heat instead. Much nicer as I sit here with a hot water bottle next to the crown jewels. The only trouble is that I now have a fridge full of ice. Still, the same father in law is about to help me shrink the ice mountain via a few G&T's I suspect. Believe it or not, I am really looking forward to jumping on the wagon and checking out the lettuce. Honest!

Friday 29 June 2012

Day 181 Friday 29th June 3 miles : miles to date 1188.5

Another spot on three miles thanks to Gareth the Groin, who is still hanging around. This week is not quite panning out as planned. On Monday, I was off the beer for a few weeks, aiming to drop a few pounds and gunning for a sub 20 5k at tomorrow's park run. A few days later, Gareth arrived, the outlaws unexpectedly descended from Geordieland, G&T's have become compulsory and I'll be lucky to get a run in of any length this weekend. Am I down hearted... of course I blooming well am. I wanted to have a blitz of speed this week. Hey ho.
I tried to go a little quicker tonight to see how the groin would hold up and it was fine until the last mile when it stiffened. It wasn't a lung buster, although I did pick it up a little so that my breathing was a little laboured. Still, it was a tad annoying and I slowed right down for the last half mile. A little before that, I had gone past two young lads out running towards me. I gave them my customary cheerful greeting, only for them both to totally ignore me and carry on. Charming.
Day 180 Thursday 28th June 3 miles : miles to date 1188.5

Gareth the Groin - it has to be Gareth, I'm Welsh and objectively one of the greatest ever rugby players was Gareth Edwards - was slightly more subdued tonight. I pulled into my normal stop off in Clophill lay-by and tried to avoid the other gentlemen that wanted to make me a friend. I have long been annoyed that the parking area is not th
e best place to strip off and put the kit on, whilst also knowing that there are so many fantastic trail runs to shoot off on. So, in simple terms I don't give in and just enjoy the multitude of trails that flow from there.
Gareth meant that I had to run very, very slow. As it happens, off I went into the trails and almost instantly chilled out and just enjoyed the isolation. I wasn't running hard and whilst a big part of me was keen to accelerate, the old sensible bloke in me kept me to a "lets just do a sensible run", which I did. Three miles and bang on the nail I stopped.
I was advised to ice. The outlwas are down to stay and the only ice that subsequently flowed after the run went into a G&T. Still, after three large one's I now feel great!

Wednesday 27 June 2012

Day 179 Wednesday 27th June 3 miles : miles to date 1185.5 After last nights groin scare, any thoughts of a fast run today were put on hold. It seemed to ease in the day and I had hoped I could stretch it out over 4 or 5 slower miles. Unfortunately, it stiffened after just a mile and a half and I immediately decided to slow to a crawl and reach the three mile mark and no more. As I did so, some chap came running towards me at some speed and flew past. I wasn't stupid enough to turn and chase him and could only manage a wimper at the flyer, whilst fondly remembering the good ole days when I could pick it up a bit as well. Seems a long time ago now.....

Monday 25 June 2012

Day 177 Monday 25th June 5 miles : miles to date 1179.5

I made the mistake last Monday of running the first scheduled training run too fast and feeling tired the rest of the week. Tonight was another easy 5 miler in forty minutes and I stuck rigidly to the clock, barring finishing 20 seconds too quick, but whose counting? Oh yeah, me. It wasn't a hard decision as my left calf (Calvin) was sore after a touch of cramp in Saturdays race and my right thigh was tight as well. I am listening to the advice of the various club members who are still taking an interest in my mutterings and taking a longer term approach to the training plan. No point in burning out in three weeks when the goal is Chester, particularly as we now have about twenty Ampthill and Flitwick Flyers entering the marathon. This has to be approaching something of a record for the club, even considering races such as London.
I ditched Leo in favour of a more middle of the road Soprano's soundtrack. I didn't want to go grunge or anything too fast, as that really does fire me up and get me running quickly, or at least quicker.
Still no news yet on Fi's foot injury which is now four weeks old almost. She had an x-ray eight days ago but the results are not yet back. I'm finding the wait as frustrating as she is. At least if we knew it was s ay a stress fracture, she could accept that, allow it to heal and come back gently. Its the not knowing that is a bother as any injured runner will tell you. Time for a cup of tea me thinks.

Sunday 24 June 2012

Day 176 Sunday 24th June 3.6 miles : miles to date 1174.5

Ladies and Gentlefolk. My name is Paul Owen. I am a Leo Sayer fan. It has been 7 days, 9 hours and 37 minutes since my last hit of the Clownmeister and I need to be truthful with myself, my family and most of all my running buddies. When I run slow, easy recovery mils, I often hum along to classics such as "when I need you" , "orchard road" and the meisters greatest, "you make me feel like dancing". Whhoo yeah. I am an addict and I can't break free of the spell Leo has over me. When it comes to the very easy type run because most of your body hurts, he is the main man for me, as he was today. I'm shot tonight. Four hard runs in the week have seen to that, combined with the fact that I am getting on a bit. So, today was less about speed and more about just getting it done.
I know every day on the Chester schedule wont be a breeze and after the highs of the week, its the Sunday night old mans achy joints. Still, I can console myself in the knowledge that on yesterdays run, I went through 10k on a hilly, wet and cross country course in 42.58, which is seconds off my race PB. Mmm, writing that makes me want to get out and run fast. On Monday.
Day 175 Saturday 23rd June 9.1 miles : miles to date 1170.9

Having found out late yesterday that the Flying Scotsman was not fit enough to run leg 3 of the Greensands Ridge relay today, I stepped timidly into the breach. If I had known I was going to be racing today, I might not have three harder runs in the week, but there you go. Anyway, as always it was a great event and a hidden jewel in the crown of cross country running in this neck of the woods. My leg was very undulating, muddy and the racing line took me right down a stream. I did struggle a bit, but very happy to have covered it in just over 64 minutes. 


Great to meet quite a few runners on route and big respect to them all for covering the entire distance solo. Also huge respect to the Ampthill and Flitwick Flyers ladies doing the same in Annie Paige, Bec Fleckney and Caroline Gilby. 


It was a pity I have had to miss the pub and bbq at the end which is a feature of the race, but I have to go to a party next door. I think I might be running late on Sunday.

Friday 22 June 2012

Day 174 Friday 22nd June 3 miles : miles to date 1161.8 After three faster runs on the trot, it should have come as no surprise to me that I was totally shot tonight. The schedule had me down for a day off or easier run. Its possible that knowing that, I wasn't switched on for a hard one and in truth I struggled to three miles. It didn't help that I ran at 7.30pm on a Friday night having gone to work at 6.30am, with a sarnie at 6.20am and then not eaten all day before running. There is quite good research that suggests that running having had no food is good training to teach your body to adapt to running on fat stores which is all fine. Trouble is, after a 12 hour plus work day with nothing to eat at all (and not from choice), I was just shot to pieces and just struggled to even cover the distance. Which, for the avoidance of doubt I did. Knackered now big style.

Thursday 21 June 2012

Day 173 Thursday 21st June 5 miles : miles to date 1158.8 The schedule had me down for a "steady" five miles tonight in 35 minutes, which was 7 minute mile pace. Now that to me doesn't seem "steady" but there you go. For the fourth day on the trot, I went off too fast as I just couldn't find the pace. I ended up cranking it out in 33.12, which is about 6.39 average mile pace and far too quick. I went through 5k in 20.29, which is 7 seconds faster than my 5k PB from last year when it was all I could do to get that. Having done that I pressed on to see how far below 35 minutes I could get, probably to boost my confidence a bit. The problem was that I just got over excited. With some trepidation, I can say that I think I am becoming quicker and it has become very exciting. I was always a massive mile muncher, having run 100 plus mile events and loads of marathons, but I have never been fast. Having accepted the pain that comes with harder running, I am at the moment at least embracing it with open arms. That may not last, but for now the plan has brought back a level of excitement into my running that has been missing for some time. Crumbs, a second serious running post on the trot, with no reference to No. 2's or the other normal hazard's. Normal service will be resumed soon. Probably.

Wednesday 20 June 2012

Day 172 Wednesday 20th June 5 miles : miles to date 1153.8

Day 172 is also day 3 of the Chester marathon schedule, which had me earmarked for a "slow" four miler in 30 minutes. I found a new, flat 2.5 mile loop and settled into a slightly too quick pace, which I kept up for the whole run. I just could not settle into a spot on 7.30 mile pace and ended up covering five miles at an average pace of 7.15, which was just a little too fast given this was meant to be a recovery run. The good news is that my aerobic breathing was fine and comfortable throughout, or at least it seemed that way through ACDC turned up to full blast on my long play i-pod thingy machine. The slight concern was that my legs were a little heavy, which hopefully is due to quite a hard session at the club last night.
Given the concentration on pace, I didn't notice any squirrels, muntjac, foxes or any other wildlife on tonight's run. Mmm, this faster running lark might have a detrimental effect on my attempt to become the next famous naturalist. Still, cant let that derail me at this early stage. Besides, I cant spell envirromenttal anyway.
Day 171 Tuesday 19th June 5.5 miles : miles to date 1148.8

Day two of the schedule had me earmarked to do a "slow" four miles, which clashed with the club speed night. Having picked the club over a slower run, I found it a little difficult to stick to the plan whilst trying to run 24 x 200 metres, with 100m jog recovery. I tried my best, settling into the middle group and not going to the front. Trouble arose when the middle group merged a little later with the whippets at a handover and I found myself going off with the speed boys. So, that was it. Tonight's slow 4 miler was swapped with Wednesdays planned slow 6 miler and I went for it in the final two thirds. Having committed to the pain game, my head is totally switched onto it for now at least.

Monday 18 June 2012

VOLDEMORT DAY ONE!

Day 170 Monday 18th June 5 miles : miles to date 1143.3 VOLDEMORT IS HERE. Lock up your children and baton down the hatches. It has begun. A shroud of darkness has covered my running world and the light at the end of the tunnel is in precisely 111 runs time on the 7th October. Sounds an awful lot of training runs between now and Chester Marathon on the one hand, but not a lot on the other. The schedule started today with an "easy" five mile run in forty minutes. I had intended to start after work, but due to a lull in work and my feeling like an excited schoolboy who just couldn't wait, I went out at lunchtime for a spin along the canal leading out of Berkhamsted. I went off too quickly and reminded myself that there is a long way to go. After a mile, I started to catch another runner. I resisted the urge to run past too quickly as I am not into showing off or racing on training runs - unless its against a bus, car, rowing boat or canal barge. Never the less, I was running faster and I did pick it up a little to avoid scaring the lady in question too much as I chased her along a narrow tow path. Towards the end, my garmin said I was on track with the pace setter, but in fact I finished around a minute and a half too quickly. There are going to be plenty of runs when I wont have that luxury, so I need to concentrate on my pace a bit more. I'll try to take running socks to work tomorrow, having spent all afternoon in wet and muddy black office socks, with my suit hiding the rest of the mud. A touch of fake Lacoste aftershave someone gave me, a rub down with a baby wipe or three and a blast of linx and no one was to the wiser in the new office this afternoon. At least so I assume?

Sunday 17 June 2012

Fathers day?

Day 169 Sunday 17th June 3 miles : miles to date 1138.3

Voldemort day training plan minus one. The day before the world stops turning, life, love, happiness and pain free days stop. One day to go. It has to be fathers day of course so to ease myself into painland, I settled on a gentle three mile trot around my standard village loop. Having had a few glasses of Sherry at Satnavs last night and pain day pending, a trot followed by a cycle to the village pub was exactly what Dr. Ron Hill ordered, or he would have done if he was a doctor or if I knew him. Actually, I did meet the great man the night before my first ever marathon in the days when I actually went to pasta parties, drank water and arrived at races with more then four minutes to go. Ah, the good ole days.
Still, the time is upon me and there is no escape. If I want to move from being an ultra mile muncher into a bit of a speed lad, there simply is no choice. I need to train at a whole new level of intensity. I need to stop looking at runs with a measure of distance and turn it into a measure of time, which is in truth quite an alien concept to me.
As a condemned man, I have enjoyed a last supper of vino and a rather large pork joint. Time to let the games begin.

Saturday 16 June 2012

Ampthill and Flitwick Flyers 5k
Friday 15th June 2012











































































































































































































And to finish the non running Paul and James Owen