Wednesday, 31 December 2008

Run everyday.

This year I set myself a goal which I have today achieved. To run everyday in 2008. I have ran at least 4 miles everyday. My annual mileage was 4100. So per day the average is 11.2. Average per week: 78.8. It was easier than I thought. In fact I would argue that running everyday is easier than running a couple times a week. Which days do you choose to rest? If you have the mind set to not have a day off then you know you have to run that day whatever happens.

In 2009 I will not be making a goal to run everyday but I probably will run everyday because I have made it a way of life. Ron Hill has run everyday for the last 44 years.

Today's quote: "Why give up" Ron Hill

Tuesday, 30 December 2008

Kenyan runners

3 months, 27 days to go to FLM

Today's quote: "You have to go through cycles of extreme poverty and suffering for a while; they are used to that...They get up early, run hard, rest drink tea, get out and run hard again. Wehn Simon Dirorie gets up at 4 a.m. - I'm dedicated, but I'm not that dedicated. - Keith Brantly, on why the Kenyan runners are so good, 1993"

Today I ran 4 miles in the morning Knee hurt. This evening I ran 8 miles with 8 1/2 mile reps at 2min 47s pace - knee didn't hurt. I thought it would have hurt in the evening with the harder run.

Monday, 29 December 2008

Come alive

3 months, 28 days to FLM

Today's quote "Don't ask yourself what the world needs. Ask yourself what makes you come alive because what the world needs is people who come alive". Today's quote is taken from a book I read recently called Wild at Heart.

Today I ran 10 miles at 6 min 39sec pace. I had to run that quick to keep warm.

Sunday, 28 December 2008


3 months 29 days to go to FLM

Today's quote: "The will to win means nothing if you haven't the will to prepare." - Juma Ikangaa, 1989 NYC Marathon winner

Ran 14 miles this morning and 4.5 tonight. All at about 7 min miling. Preparing the way.

Saturday, 27 December 2008


3 months, 30 days to go to Flora London Marathon

Today's quote: "Laziness is nothing more than the habit of resting before you get tired." - Jules Renard

I find that once you stop your body gets lazy. The best thing to do is don't stop running (or whatever it is you want to succeed at). Plan your next run whilst on your current run! Is running lazy? For example, you could go out for a run instead of fixing that leaky tap. It's all relative.

Last night I ran 3 miles to stretch out my legs and make sure my left knee is feeling better. It was hurting last night.

I thought that today's tempo run would be affected by this little niggle but it wasn't. I had a quality session: 5 miles at 5min 50 seconds pace. Then 3 miles warm up / cool down.

Friday, 26 December 2008


4 months today to the Flora London Marathon

Today's quote: "Top results are reached only through pain. But eventually you like this pain. You'll find the more difficulties you have on the way, the more you will enjoy your success. - Juha Vaatainen"

I can relate to this through current experience. Earlier in the week my knee was hurting. Now it isn't as much and I'm grateful. I'm wouldn't have been grateful if it was not for this pain.

Pain builds character.

Did 8 miles this morning at 7min mile pace

Thursday, 25 December 2008

Happy Christmas run

4 months, 1 day to the marathon

Today's quote "I'm going to go out a winner if I have to find a high school race to win my last race. - Johnny Gray"

One of, if not the best, Thursday interval session I've done. 2.49 for the hilly rep. 1/2 mile reps. 8 of them with 1 min rests. It must be the Christmas Chocs working for me!

Will complete 82 miles by the end of this week.

Wednesday, 24 December 2008

4 months, 2 days to Flora London Marathon

Today's quote: "Believe in yourself, know yourself, deny yourself, and be humble. - John Treacy's four principles of training prior to Los Angeles 84"

Last night I did not want to go to the track because my legs were hurting from training hard. However once I got there I found some energy from somewhere.

A running friend, Mike came to the track tonight which meant I had a training partner pushing me which was great.
I'm usually having to run on my own.

Life is not meant to be "run" on your own. Having a partner / friend push you on helps you find hidden strength.

The session was also different. A pyramid: All done in lane 3: 1 lap, 2 laps, 3, 4, 3, 2, 1.

I did 12 miles this morning at 7m10s pace per mile.

Monday, 22 December 2008


4 months 3 days to go until Flora London Marathon

Today's quote: "Fear is a great motivator." - John Treacy, 1984 Olympic silver medalist.

Fear of not being able to beat my expected time does motivate me but at the same time I know that as I get older I will get slower - fact of life. But I don't think I'll stop running. Running can be a part of life rather than a sport. For now though running is my sport / hobbie.

Yesterday I ran 17 miles in total (two runs). Average of 7 minutes per mile.
Today I have ran 4 miles this morning and will be doing a track speed session tonight.

Sunday, 21 December 2008


4 months, 5 days to go to London Marathon

Today's quote: "If the furnace is hot enough, it will burn anything. - John Parker, Once a Runner"

I think that today's quote is a quote that could be talked about for hours by a runner / fittness guru.

For example. This week I have run 102 miles; some would say I could eat as much as I liked. But I would put on weight if I ate chips, cheese and chocolate all week.

Saturday, 20 December 2008


4 months, 6 days to Flora London Marathon

Today I ran my running clubs local race in a Santa suit. It was good fun. I had 6 people beep and wave. I still managed to come 3rd too!

Today's quote: Marathoning is like cutting yourself unexpectedly. You dip into the pain so gradually that the damage is done before you are aware of it. Unfortunately, when the awareness comes, it is excruciating. - John Farrington, Australian marathoner

Today I ran 8.5 miles including the race. Tomorrow I'll be running 18 to complete 100 miles this week.

Friday, 19 December 2008


4 months 7 days to go

Today's quote: "The thing that makes Bob Kennedy so good is that he doesn't have a fear of losing. He was willing to go to Europe and get hammered."
Frank Shorter

I call this being real with yourself. No matter how good you get, there will more than likely be someone always better than you.

Yestday's run home was a hard session as I combined it with a speed session:

1/2 mile reps. Last two were up Marford Hill.
1 min rest.

This morning I ran 8.

Tomorrow is my club race. May run in a Santa suit for fun.

Wednesday, 17 December 2008

On your own

4 months, 8 days

Today's quote: "I always loved was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs. - Jesse Owens"

I can see what Jesse Owens means here. Being able to do what you want to do is good but relying on your own strength all the time will make you less efficient. We all need people for advise, to train with and for help.

Today's run: 8 miles. Tonight Speed work (11 miles).


4 months, 9 days to go to London Marathon

Today's quote is taken from another running blog!: "'i admire your dedication,' she says.
'well, its more of an addiction,' is his reply.

am i dedicated to my addiction or am i addicted to my dedication. do i seek help for either case or do i just wonder...perhaps that is the real addiction."

Last night I had a proper session at the track. I ran at 5m 25 pace for 3/4 mile reps. 5 reps altogether. Total with warm up / cool down etc was 9 miles.

I also ran 16 this morning at a pace of 7m4s per mile.

Tuesday, 16 December 2008


4 months, 10 days

The body does not want you to do this. As you run, it tells you to stop but the mind must be strong. You always go too far for your body. You must handle the pain with strategy...It is not age; it is not diet. It is the will to succeed. - Jacqueline Gareau, 1980 Boston Marathon champ

I do mostly agree with today's quote above. The will to succeed and having a strong mind enables you to be consistent. Being consistent in any discipline is important. Plants grow best with regular consistent attention.

Ran 4 this morning and will be running at the track tonight (about 9 miles).

Monday, 15 December 2008


4 months, 11 days to go to London Marathon

Today's quote: That is the sort of race which one really enjoys - to feel at one's peak on the day when it is necessary, and to be able to produce the pace at the very finish. It gives a thrill which compensates for months of training and toiling. But it is the sort of race that one wants only about once a season. - Jack Lovelock

If you could choose when to be successful and how often what would you choose? If successes became the norm then they would cease to be what they are. Celebrate the successes that are forgotten. e.g. got to work on time, helped partner to take the bin out, did the dishes! etc...

Today I ran 6 in the morning. 1.5 at lunch and 11 this evening. Can't wait for bed!

Sunday, 14 December 2008


4 months, 12 days to go to Flora London Marathon.

Today's quote: I prefer to remain in blissful ignorance of the opposition. That way I'm not frightened by anyone's reputation. - Ian Thompson, who ran a 2:09:12 marathon at the 1974 Commonwealth Games

Today's quote makes me think about the word reputation. How does someone get a reputation. By doing something unusual. What is your reputation? Does it reflect your true heart?

Today I ran my second race of the weekend! The Borders league. I came 19th which is alright considering yesterday's race.

Thursday, 11 December 2008

Feel good

4 months 14 days to go to the marathon

Today's quote: "If you start to feel good during an ultra, don't worry you will get over it. - Gene Thibeault"

I find that the further you run the better you feel. It's the next day that you start to feel tired.

If you're planning on doing anything difficult in life maybe you should book an easy day the next day.

Did 4 easy miles today. Looking forward to my first Welsh Inter Regional Event tomorrow.


4 months 15 days to Flora London Marathon

Today's quote "Scientific testing can't determine how the mind will tolerate pain in a race. Sometimes, I say, Today I can die. - Gelindo Bordin"

Just how much faster can you run if you are prepared to die (run hard). I think about 1% - 5% faster. The best way to run faster is to train correctly so you don't get injured.

I ran five miles this morning. Tapering down for the two races this weekend. I actually went for my run at 7am this morning. Don't go that late. Usually a lot earlier. Nice to have 10 hours sleep last night. I wanted more!

Tuesday, 9 December 2008


4 months, 16 days days to go to the FLM

Today's quote: "a change is as good as a rest".

Yesterday evening was a unexpected hill session. I turned up at the track to find out that it was too icy to run on; so I could not do my planned session. Instead a group of us ran to a hill and ran up and down it doing reps.

This hill session was a change and felt like a rest. Doing the same things over and over does have its advantages, one main one being able to know your limits and measure progression. However, doing the unknown is a nice break "a change is as good as a rest".

Why not try something different today or doing the same thing in a different way? It may feel like a rest.

Did 10 miles this morning in just under 7min miles.

Bye for now,

Thanks to those how put me in their favourites and voted for my blog yesterday.


Monday, 8 December 2008

4 months, 17 days to go to the FLM

Today's quote: "You have to forget your last marathon before you try another. Your mind can't know what's coming. - Frank Shorter"
I can still remember my last one!

Yesterday's mileage: 17 miles.

Ran 5 this morning feeling a little bit tied. I have two races this weekend! First time I've ever done two in one weekend. I'll do the first one with full effort then use the second as a training run.

Sunday, 7 December 2008


4 months, 19 days to go to Flora London Marathon.

Michelangelo once said "The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.".

I've set myself an aim for this marathon. Is it too high? Is it too low? What about your aims do they need re-looking at?

Are you expecting too much of yourself - or - can you can push yourself a bit more?

Keep smiling. Daniel.

4 months, 19 days to go to Flora London Marathon.

Today's quote: "Some of the world's greatest feats were accomplished by people not smart enough to know they were impossible. - Doug Larson"

But they were brave enough to try. Sometimes in life I think we need to just try without analysing things too much. God loves a trier; and maybe the people not smart enough to know they were impossible had God's help.

Today I did a local 10K called the Helena Tipping 10K. Ran a new PB of 34m 29s. I was actually hoping to go a bit faster but due to the ice I had to run a bit slower. To keep up the miles for the marathon training I ran home so actually covered 14miles today. Thanks to Adrian for taking my kit home for me.

The picture below is of some of my friends and me at the end of the race:I'm the one on the left in the above picture (the ugly one). From the left it's Geoff, Ian, Ian and Jonathan.

Above from the left: Adrian, Ruth and Yusef.

Saturday, 6 December 2008

Ramblings of a hopeful sub 2:35 runner

4 months, 20 days to go to Flora London Marathon.

Also another target: Only 25 days left in 2008 and I would have ran everyday in 2008 (at least 4 miles).
So far this year I've run 3799 miles. Does anyone want to join me to run everyday in 2009. I'm trying to persuade my good running training partner Adrian.

"Running is a lot like life. Only 10 percent of it is exciting. 90 percent of it is slog and drudge. - Dave Bedford, English distance runner who occasionally put in 200 miles a week in training"

I don't quite agree with the above quote because I actually enjoy the long slog drudge runs. For me I think it would be 10% exciting, 40% slog and 60% normal.

Ran 4 miles easy this mourning in the beautiful sunshine.

Thursday, 4 December 2008


4 months, 21 days to go to Flora London Marathon.

"No negative thoughts cross my mind on race day. When I look into their eyes, I know I'm going to beat them. - Danny Harris". The power of positive thinking! Does it work. Well that'll depend on how much training you've done!

Bought some new spikes yesterday for the XC. Buying stuff for running always motivates me.

I had to buy some new ones because last time I ran XC (a couple of weeks ago) the old spikes were too tight for me. Look at my toes now...

Tapering down for Sunday's race. I don't like tapering down it feels as though I'm being lazy.

4 miles this morning at 7m15s pace. Good conditions to run in this morning.

Wednesday, 3 December 2008

Ramblings of a hopeful sub 2:35 runner

4 months, 22 days to go to Flora London Marathon.

Had a brilliant session this morning. Actually glad to see rain because that meant the road would not be icy and I could get in a good speed session. Did eight 1/2 mile reps with 1 min rest inbetween. Total 8 miles. Tapering down for the race on the weekend.

Received some good news yesterday... Following my Dad's footsteps. I was chosen to run for North Wales in the Welsh Inter Regional XC. My Mum & Dad were so pleased that they said they would come and watch. Thanks M & D. Did not expect them to do that.

"Bob does well in big races because he doesn't stand at the starting line and establish a pecking order. He doesn't look around and say: 'Oh, sp-and-so is here...' His great gift is his ability to focus completely on himself and his own race, and then let the place or the time take care of itself. - Coach Vince Lananna on Bob Kempainen" In life we could learn from this. Sometimes we compare ourselves to others too much.

Ice cold

4 months, 23 days to go to Flora London Marathon

Ran ten this morning at 6m 55sec pace. I had to dodge the icy patches. Managed to keep warm with two pairs of gloves, long sleve top and long johns!

I'm really looking forward to my 10K race this weekend as it is a local one with lots of friends I know going.

The start of a World Cross Country event is like riding a horse in the middle of a buffalo stampede. It's a thrill if you keep up, but one slip and you're nothing but hoof prints.
Ed Eyestone

Tuesday, 2 December 2008

Ramblings of a hopefull sub 2:35 marathon

4 months 24 days to go to Flora London Marathon

Running is one the best solutions to a clear mind.
Sasha Azevedo

It’s not just running that clears the mind so don’t worry if you can’t run. The clear mind comes from getting out and about. Don’t be put off going out in the cold and dark. I would like to encourage everyone to go out and walk or run and enjoy the fresh air. Get off your bus stop a stop early. If you haven’t got anything to think about then why not pray?

4 months, 24 days to go to Flora London Marathon

Had a great run home last night. The air was cool, the weather was dry and the moon was a sharp crescent.

This mornings run however was in big fat cold rain. Ran 5 this morning. Ran 11.3 last night.

This evening I went to the track. Ran mile reps in about 5min 35 seconds each one. 2 mins rest. Frustrating track session. Tried to run fast but could not get any grip on the icy track.

Sunday, 30 November 2008

Ramblings of a hopeful sub 2:35 runner

4 months 25 days to go to FLM
Last week's mileage: 94 miles.
November's total mileage was 345 - Exactly the same as October (not purposefully).

I'll need to cut the mileage down this week for my 10K this Sunday.

This mornings run was 4 miles in -2oC weather. It's getting colder.

Saying for the day: "My whole feeling in terms of racing is that you have to be very bold. You sometimes have to be aggressive and gamble. - Bill Rodgers"

Word for the day:
"Now faith is the substance of things hoped for...' Hebrews 11:1."

Ramblings of a hopeful sub 2:35 runner

4 months 27 days to Flora London Marathon

Good things come slow - especially in distance running. - Bill Dellinger, Oregon coach.

Completed the usual slow long Sunday run. 16 altogether. Did 10 with my good friend Adrian. It was icy in some places. Found when running slowly with Adrian that I chatted a lot.

I often find that being outdoors with someone (usually running for me) or walking gets the chin wagging. So if you want some quality time and a good chat with someone may I suggest going out for a walk or a run. It's also free!

Bye for now,


Saturday, 29 November 2008

Ramblings of a hopeful sub 2:35 marathon runner

4 months 28 days to Flora London Marathon

Legs felt tied when I got up this morning but was I had a good breakfast and a strong coffee I felt like running.

The cold weather numbed the legs so I managed a good tempo run. I ran 3 miles warm up, then 5 miles fast: splits:


Then I ran 2 miles warm down.

I did this session with my very good friend, Adrian. I'm glad to have running friends and think it's important in any sport to make it social as well. However most of my runs I do on my own because I want to run at my own pace.

I have a local 10K race a week tomorrow and can't wait.

Bye for now.


Friday, 28 November 2008

4 months 26 days to go to FLM 2009

8 miles easy Friday morning. My Long runs have become my short runs. My rest days have become my short runs. Progression is fun.

Running twice a day a few times a week recently has made me thankful not to be running tonight. Hopefully I will have energy for the tempo run tomorrow.

Milan City Marathon - Nov 23 - Milan, Italy
Duncan Kibet, 30 of Kenya, won the 2008 Milan City Marathon in a new course record time of 2:07:53 Kibet. Elias Chelimo, of Kenya, finished second in 2:08:39. Leonard Mucheru, of Kenya, was third in 2:10:05.

WOW I don't stand a chance! but running is about beating your own PBs, having fun and keeping fit not about being the worlds best. Phew!

Thursday, 27 November 2008

4 months 28 days to go to FLM 2009

Hard session this morning: 1/2 mile reps on the road. 6 of them with only 30 secs rest 2m 45s pace. So glad to have my Garmin Forerunner watch to time sessions like these. If you are a keen runner and do not have a Garmin then get one for Christmas. I've had mine for about a year now and it is a runners essential.

Running home later from Chester to Wrexham. Hope the weather stays nice. Got some good podcasts to listen to on my MP3 player. Does anyone else listen to podcasts on their MP3 players whilst running? Good use of time. Keep up with the news, education, documentaries etc. Can anyone recommend good podcasts?

Ran home: 11 miles. Mile splits: 6.41,7.07,6.51,6.47,6.51,6.41,6.59,7.25,7.02,6.51,6.57,2.05

Running easy tomorrow, I have a hard speed tempo run to do on Saturday so don't want to be too tied for that.

Bye for now,


Wednesday, 26 November 2008

5 months to go to Flora London Marathon

Completed the track session last night. Did 2m45 average for 800s (running in lane three so actually more like 820m). Happy with this although I could have done this quicker if I hadn't have trained too hard Sat, Sun, Mon and Tues am.

Does anyone else do too many miles? How do you stop yourselve from training too hard when all you want to do is run run run adn get better?

Did 12miles this morning. Doing speed work tomorrow am (8 miles in total) and then running home (11.3 miles). So 19.3 miles altogether tomorrow.

Bye for now.

Tuesday, 25 November 2008

I need energy!

Well I couldn't decide what to do this morning. Tuesday's is track night but I always tend to run in the morning too. I ended up doing 6 miles which I know is probably going to make me too tried for tonight's track session. I have a 10K race coming up a week this Sunday so I need to do a good track session.

Doing 8 X 800m tonight. Hope it goes well.

Doing 90 miles this week; wish me luck. I need energy!

Monday, 24 November 2008

FLM 26th Aril 2009. Hoping to achieve sub 2:35.
This morning I did an easy recovery run of 4 miles. Running home later. Listened to a preach on my MP3 player this morning (Last weeks Sunday morning service). One thing I remember was the preacher said "Don't be a victim of life, be a changer of life". This got me thinking about my own life etc. but it does also apply to running in some aspect. You can change the way you train not to become a victim to xyz (injury?) but to change to break a PB or to loose weight or some other goal.

Ran home in the evening. The wind was actually behind me for a change which was nice. 11.3 miles at 6m48s pace. My feet are still hurting from wearing tight spikes for the race on the weekend.

Sunday, 23 November 2008

North Wales Cross County League (3)

Well the race yesterday went better than expected at Bangor in the North Wales XC league. I came 11th and could have ran it faster if I started faster. I got stuck behind lots of people. The mud was unbelievable. I'm glad my Dad gave me his old spikes otherwise my flats would have been hopeless. The only problem with the spikes were that they were too tight. I've got two black nails now.

Results page:

This weeks training: Glad it's over! Wet and cold.
Sun 23 7am R 21.17 02:36:56 07:25

Sat 22 2pm !!! 7.23 00:47:22 06:33

Sat 22 2pm WU 2 00:00:00 00:00

Fri 21 6am R 4.04 00:28:56 07:10

Thu 20 6am RR 5.05 00:35:30 07:02

Wed 19 4pm R 11.23 01:18:30 06:59

Wed 19 6am R 4.01 00:29:35 07:23

Tue 18 7pm TS 7 00:00:00 00:00

Tue 18 6am R 6.06 00:43:03 07:06

Mon 17 5am R 10.31 01:12:00 06:59

This morning's run was hard. Planned to do 16 miles but ended up completing 21.17! Got a bit lost in Wrexham's industrial estate. With legs hurting from yesterday's run I did well to finish.

Saturday, 22 November 2008

weston Test

This is a test. END OF BLOG

North Wales Cross County

My first blog on blogger! Just a short one. I'll be racing today at Bangor, North Wales.

5 months 4 days to London Flora Marathon. Hoping for a sub 2:35.