9M - tempo run
8M tempo run at 5.35min/m
1M warm up and warm down
I ran this one at slightly faster than my current best half-marathon pace. Other than the humid heat, it felt pretty good. I probably could have squeezed a few more seconds of speed out of my legs. My speed was steady and if anything increasing as I progressed. My thigh is good. This was a good day.
Wednesday 30 June 2010
Tuesday 29 June 2010
Recovery then a nice 12
18M - double; 6M recovery & 12M gereal aerobic
6M am recovery with pack at ~6.45min/M
12M pm general aerobic at ~6.15min/M
I felt strong today. My thigh hardly needed any warming up and on both runs (particularly my 2nd) I felt full of beans. I headed to Pimlico and back to make it 12 (I didn't have my GPS to let me measure the distance on a more original route).
I'll give it some tomorrow.
6M am recovery with pack at ~6.45min/M
12M pm general aerobic at ~6.15min/M
I felt strong today. My thigh hardly needed any warming up and on both runs (particularly my 2nd) I felt full of beans. I headed to Pimlico and back to make it 12 (I didn't have my GPS to let me measure the distance on a more original route).
I'll give it some tomorrow.
Monday 28 June 2010
6 and some weights
6M - recovery run at ~6.45min/M
Weights - 4x6x4kg curls, straight arm raises & squats
Just a gentle 6M along the river home from work after yesterdays exertions. Pretty sweltering! The most exciting thing was my new running backpack (a Salomon XA20). Massive improvement on what I had. Great straps so it doesn't jump up and down. And surprisingly spacious (for its 20l??).
I did the same weights as last Monday. Hopefully they won't make me as stiff.
Weights - 4x6x4kg curls, straight arm raises & squats
Just a gentle 6M along the river home from work after yesterdays exertions. Pretty sweltering! The most exciting thing was my new running backpack (a Salomon XA20). Massive improvement on what I had. Great straps so it doesn't jump up and down. And surprisingly spacious (for its 20l??).
I did the same weights as last Monday. Hopefully they won't make me as stiff.
Sunday 27 June 2010
Summary of week ending 27/06/10
Click on picture to enlarge
Mon 21/6 - 12M; double; 6M recovery runs x2 at ~6.45min/M; weights
Tue 22/6 - 10M; general aerobic with pack at 6.45min/M
Wed 23/6 - 18M; double; general aerobic with pack x2; 6M am at 6.40min/M; 12M pm at 6.30min/M
Thu 24/6 - 15M speed session including 12M 24x400m at 68-73s with jog recovery
Fri 25/6 - 6M; recovery run at 6.45min/M
Sat 26/6 - 15M; double; 6M am recovery at 6.45; 9M pm gen aerobic at 6.30min/M
Sun 27/6 - 20M; long at 6.30min/M
TOTAL - 96M
20M 'just to enjoy'
20M - long run at 6.30min/M
This was my first 20 miler since the marathon and I ran it without really looking at my watch, just to enjoy it (as Ron suggested). It was great. Early enough (7.30) that it wasn't too hot.
I started off slow to let my legs warm up. After 2 or so miles I upped the pace a bit to a gentle cruise and probably sped up again for the 2nd half - my legs were feeling better and better. The only problem was at 12ish miles when some idiot on a bike came speeding round a blind corner. He made no effort to avoid me and caused me to jump towards the canal, leaving me with one leg covered in nettle stings and nearly in the canal and the other leg grazed at the knee.
I felt great by the end. Long ones are definitely my favourite proper sessions.
My thigh is good, though I think it is the bit that takes the longest to warm up still.
This was my first 20 miler since the marathon and I ran it without really looking at my watch, just to enjoy it (as Ron suggested). It was great. Early enough (7.30) that it wasn't too hot.
I started off slow to let my legs warm up. After 2 or so miles I upped the pace a bit to a gentle cruise and probably sped up again for the 2nd half - my legs were feeling better and better. The only problem was at 12ish miles when some idiot on a bike came speeding round a blind corner. He made no effort to avoid me and caused me to jump towards the canal, leaving me with one leg covered in nettle stings and nearly in the canal and the other leg grazed at the knee.
I felt great by the end. Long ones are definitely my favourite proper sessions.
My thigh is good, though I think it is the bit that takes the longest to warm up still.
Saturday 26 June 2010
15M recovery and general aerobic
15M - double; 6M recovery and 9M general aerobic
6M am recovery run at ~6.45min/m
9M pm general aerobic at 6.30min/M
My legs were still pretty heavy this morning. I guess it's a result of my increasing mileage. I felt fine by the end of my morning run and much more sprightly by my evening run. Both were round Port Meadow, which meant they were pretty shady, which made up for the heat and humidity.
My right thigh was the best it has been. Long run tomorrow.
6M am recovery run at ~6.45min/m
9M pm general aerobic at 6.30min/M
My legs were still pretty heavy this morning. I guess it's a result of my increasing mileage. I felt fine by the end of my morning run and much more sprightly by my evening run. Both were round Port Meadow, which meant they were pretty shady, which made up for the heat and humidity.
My right thigh was the best it has been. Long run tomorrow.
Friday 25 June 2010
Just 6
6M - recovery run at ~6.45min/M
Just 6 around Battersea Park this evening. My legs are (perhaps?) surprisingly tired after yesterday's session. My quads are a bit achy and I'm confused whether that is hangover from the stiffness from the squats or if it's new.
Thigh pretty good again. Thought not perfect yet.
Just 6 around Battersea Park this evening. My legs are (perhaps?) surprisingly tired after yesterday's session. My quads are a bit achy and I'm confused whether that is hangover from the stiffness from the squats or if it's new.
Thigh pretty good again. Thought not perfect yet.
Thursday 24 June 2010
15M speed session!
15M - speed session
12M 24x400m at 68-73s with jog recovery
3M warm up and warm down
This was a tough new session. Twenty-four 400m reps seemed an awful lot at the beginning. I ran it as 4 batches of 6 reps with a 5 minute rest between batches. I focussed on just getting to the end of the current batch to maintain confidence I would get to the end.
I ran them at fairly even pace, though I was a couple of seconds slower on average in the second half. I ran the 4 batches in the following times: 68-70s, 68-71s, 70-73s and 71-72s. The hardest/slowest were the first couple in each batch. Probably my muscles had cooled down too much.
I felt pretty good, though I am pretty fatigued this week in general. My thigh is getting closer to normal. I had a going over from Gavin the osteopath before my run. It was loosening.
12M 24x400m at 68-73s with jog recovery
3M warm up and warm down
This was a tough new session. Twenty-four 400m reps seemed an awful lot at the beginning. I ran it as 4 batches of 6 reps with a 5 minute rest between batches. I focussed on just getting to the end of the current batch to maintain confidence I would get to the end.
I ran them at fairly even pace, though I was a couple of seconds slower on average in the second half. I ran the 4 batches in the following times: 68-70s, 68-71s, 70-73s and 71-72s. The hardest/slowest were the first couple in each batch. Probably my muscles had cooled down too much.
I felt pretty good, though I am pretty fatigued this week in general. My thigh is getting closer to normal. I had a going over from Gavin the osteopath before my run. It was loosening.
Wednesday 23 June 2010
A steady 18M
18M - double; general aerobic x2
6M am with pack at ~6.40
12M pm with pack at ~6.30
A couple of (un-timed) steady runs today. Legs a bit sluggish-feeling. I think it might be down to my weights on Monday - my quads and calves are surprisingly stiff.
My thigh is nearly completely better. I'm so pleased. It's encouraging that something so long-lived can just vanish.
6M am with pack at ~6.40
12M pm with pack at ~6.30
A couple of (un-timed) steady runs today. Legs a bit sluggish-feeling. I think it might be down to my weights on Monday - my quads and calves are surprisingly stiff.
My thigh is nearly completely better. I'm so pleased. It's encouraging that something so long-lived can just vanish.
Tuesday 22 June 2010
A steady 10
10M - general aerobic with pack at ~6.30min/M
Just the one run today. 10 round Battersea and then along the river to work with my pack. Nothing too flashy. General aerobic kind of pace I think (though without a watch). No ill effects from my weights yet. And my thigh is better still. Almost couldn't feel it, even walking down stairs (which was the worst thing for it).
Just the one run today. 10 round Battersea and then along the river to work with my pack. Nothing too flashy. General aerobic kind of pace I think (though without a watch). No ill effects from my weights yet. And my thigh is better still. Almost couldn't feel it, even walking down stairs (which was the worst thing for it).
Monday 21 June 2010
Recovery runs and some weights
12M - double; recovery runs x2; weights
6M am at ~6.45min/M
6M am at ~6.45min/M
4x6x4kg curls, shoulder extensions & squats
Just a couple of little ones today. Around Battersea Park. My legs were pretty heavy til lunch time. But I felt good by the evening and my thigh is better than it has been for some time.
I topped up the day's running with some light weights. A recent addition. 4 lots of 6 repetitions of 3 exercises: dumbbell curls, straight arm shoulder extensions and squats. Each one with 4kg dumbbells. Three aims: 1. arm strength to help when I need to up my pace (it helps to drive with the arms first); 2. quad strength to give me more power in my stride; and 3. not to put on bulk. I'm aiming to do these 2 or 3 times a week initially.
6M am at ~6.45min/M
6M am at ~6.45min/M
4x6x4kg curls, shoulder extensions & squats
Just a couple of little ones today. Around Battersea Park. My legs were pretty heavy til lunch time. But I felt good by the evening and my thigh is better than it has been for some time.
I topped up the day's running with some light weights. A recent addition. 4 lots of 6 repetitions of 3 exercises: dumbbell curls, straight arm shoulder extensions and squats. Each one with 4kg dumbbells. Three aims: 1. arm strength to help when I need to up my pace (it helps to drive with the arms first); 2. quad strength to give me more power in my stride; and 3. not to put on bulk. I'm aiming to do these 2 or 3 times a week initially.
Sunday 20 June 2010
Summary of week ending 20/06/10
Click on picture to enlarge
Mon 14/6 - 6M; recovery with pack at 6.45min/M
Tue 15/6 - 20M; double; 6M recovery with pack at 6.45min/M; 14M VO2 max incl 12x800m at 4.52-5.02min/M
Wed 16/6 - 12M; general aerobic at 5.48min/M
Thu 17/6 - 6M; recovery with pack at 6.55min/M
Fri 18/6 - 9M; 4x1M at 5.10-5.20min/M alternating with 4x1M at 7.30min/M
Sat 19/6 - 18M; double; 6M recovery at 6.45; 12M gen aerobic at 6.00min/M
Sun 20/6 - 16M; long; 8x1M at 5.07-5.18min/M alternating with 8x1M at 7.30min/M
TOTAL - 87M
A cracking long run
16M long; fast and slow
16M including 8x1M fast at 5.07-5.18min/M and 8x1M at 7.30min/M
A quality session! I remember struggling with this one at Christmas when my target for the fast miles was 6min/M. It's a great way of getting comfortable with a faster cruising speed. Most of the 8 were at 5.10-5.15 with one slower (5.18) in an uphill segment and one faster (5.07) in a downhill segment. I didn't fade as I progressed through the session. I think I've got more in me.
My right thigh is still improving.
16M including 8x1M fast at 5.07-5.18min/M and 8x1M at 7.30min/M
A quality session! I remember struggling with this one at Christmas when my target for the fast miles was 6min/M. It's a great way of getting comfortable with a faster cruising speed. Most of the 8 were at 5.10-5.15 with one slower (5.18) in an uphill segment and one faster (5.07) in a downhill segment. I didn't fade as I progressed through the session. I think I've got more in me.
My right thigh is still improving.
Saturday 19 June 2010
A good day
18M - double; recovery & general aerobic
6M am recovery run at ~6.45min/M
12M pm general aerobic at 6.00min/M
I enjoyed today's running. A gentle tootle around Battersea Park on the morning felt good. The evening was another of these 'a bit faster than general aerobic pace' runs. 6.00 pace felt pretty comfortable. I was slowed by human traffic (loads of people on the South Bank unsurprisingly) and was going at 5.50 for the unpopulated bits.
My thigh is a bit better. But I had cramp in my right calf overnight, and that was a bit tight all through the day.
6M am recovery run at ~6.45min/M
12M pm general aerobic at 6.00min/M
I enjoyed today's running. A gentle tootle around Battersea Park on the morning felt good. The evening was another of these 'a bit faster than general aerobic pace' runs. 6.00 pace felt pretty comfortable. I was slowed by human traffic (loads of people on the South Bank unsurprisingly) and was going at 5.50 for the unpopulated bits.
My thigh is a bit better. But I had cramp in my right calf overnight, and that was a bit tight all through the day.
Friday 18 June 2010
Some 1M bursts
9M fast and slow
8M alternating 1M fast (5.10-5.20min/M) and 1M slow (7.30min/M)
1M warm up and warm down
This is a new session from Ron. It was quite fun. Having to get up early after a late night was the worst bit.
I started off aiming for 5.15-5.20, but managed a 5.10 on my last one despite some hill. I'll aim for 5.10 or faster for all 4 next time. 2hr20 marathon pace is just over 5.20min/M (this year I averaged 5.48). I have plenty of training ahead of me.
8M alternating 1M fast (5.10-5.20min/M) and 1M slow (7.30min/M)
1M warm up and warm down
This is a new session from Ron. It was quite fun. Having to get up early after a late night was the worst bit.
I started off aiming for 5.15-5.20, but managed a 5.10 on my last one despite some hill. I'll aim for 5.10 or faster for all 4 next time. 2hr20 marathon pace is just over 5.20min/M (this year I averaged 5.48). I have plenty of training ahead of me.
Thursday 17 June 2010
Just 6
6M recovery run at ~6.55min/M
Just a gentle one today. Legs felt pretty jaded and the thigh wasn't great. Harder session on the cards tomorrow morning.
Just a gentle one today. Legs felt pretty jaded and the thigh wasn't great. Harder session on the cards tomorrow morning.
Wednesday 16 June 2010
12 at a good speed
12M - general aerobic at 5.48min/M
Not sure if this is really general aerobic. Maybe 'marathon pace' is better. This was the speed I did the marathon. It felt good. A couple of laps of Hyde Park in the setting sun. I did one lap clockwise and one anti-clockwise to keep it interesting. Fond memories of the Royal Parks half marathon on my anti-clockwise lap.
My thigh is as usual today, but fine once warmed up. One day it will begin to fade. A bit like the hamstring tightness I had last autumn. Came from nowhwere and went for no reason.
I'm feeling pretty good despite my increasing mileage. Target is 85M again this week. But I'm heading gradually upwards. I can't tell you how much I'm enjoying it.
Not sure if this is really general aerobic. Maybe 'marathon pace' is better. This was the speed I did the marathon. It felt good. A couple of laps of Hyde Park in the setting sun. I did one lap clockwise and one anti-clockwise to keep it interesting. Fond memories of the Royal Parks half marathon on my anti-clockwise lap.
My thigh is as usual today, but fine once warmed up. One day it will begin to fade. A bit like the hamstring tightness I had last autumn. Came from nowhwere and went for no reason.
I'm feeling pretty good despite my increasing mileage. Target is 85M again this week. But I'm heading gradually upwards. I can't tell you how much I'm enjoying it.
Tuesday 15 June 2010
Kenenisa Bekele and co
I am such a running geek, I've started watching youtube clips of heroic long distance runners.
Kenenisa Bekele has to be my favourite. He is Haile Gebrsellasie's protege, in the sense of probably being better than him. Though he smiles less.
This video is my favourite and helped get me fired up for my VO2 maxes today. Prize to anyone who can find the music for me to download.
Kenenisa Bekele has to be my favourite. He is Haile Gebrsellasie's protege, in the sense of probably being better than him. Though he smiles less.
This video is my favourite and helped get me fired up for my VO2 maxes today. Prize to anyone who can find the music for me to download.
A hard day
20M - double; recovery and VO2 max
6M am recovery run with pack at ~6.55min/M
14M pm VO2 max incl 12x800m at 4.52-5.02min/M and 2M warm up and warm down
This was a solid day's training! I felt pretty perky after a light day yesterday, though my thigh was in a bit of a mood when walking around and during my recovery run. The tightness has settled somewhere in one of my adductors. Not very easy to foam roll.
My light run in the morning was nice and refreshing. Though I did miss coffee as a result of it.
I was a bit late home and didn't start my evening session until 7.30. This week I upped my reps from 10 to 12x800m. I was a bit hesitant on a couple, partly because I ran with my digital watch rather than GPS and struggled to know how hard to push. I was also a bit anxious I wouldn't last the full 12. I also wonder if my thigh tightness was reducing the freedom with which I push off. Anyway, it was a good session once I got stuck in. It hurt. Lots. Which must be good.
6M am recovery run with pack at ~6.55min/M
14M pm VO2 max incl 12x800m at 4.52-5.02min/M and 2M warm up and warm down
This was a solid day's training! I felt pretty perky after a light day yesterday, though my thigh was in a bit of a mood when walking around and during my recovery run. The tightness has settled somewhere in one of my adductors. Not very easy to foam roll.
My light run in the morning was nice and refreshing. Though I did miss coffee as a result of it.
I was a bit late home and didn't start my evening session until 7.30. This week I upped my reps from 10 to 12x800m. I was a bit hesitant on a couple, partly because I ran with my digital watch rather than GPS and struggled to know how hard to push. I was also a bit anxious I wouldn't last the full 12. I also wonder if my thigh tightness was reducing the freedom with which I push off. Anyway, it was a good session once I got stuck in. It hurt. Lots. Which must be good.
Monday 14 June 2010
Just 6
6M - Recovery run with pack at ~6.45min/M
Just a short one along the river to work today. No real tightness after yesterday's race. Just that right thigh as usual. I gave it a bit of a going over with the foam roller this evening which helps, but it's not yet getting better.
Just a short one along the river to work today. No real tightness after yesterday's race. Just that right thigh as usual. I gave it a bit of a going over with the foam roller this evening which helps, but it's not yet getting better.
Sunday 13 June 2010
Summary of week ending 13/06/10
Click on the picture to enlarge
Mon 7/6 - 12M; double recovery runs with pack at ~6.55min/M
Tue 8/6 - 16M longish at 6.00min/M
Wed 9/6 - 12M; double recovery runs with pack at 6.45-6.55min/M
Thu 10/6 - 11M; general aerobic at 5.50min/M
Fri 11/6 - 12M; double recovery runs with pack at ~6.45min/M
Sat 12/6 - 9M; speed session; incl 8x200m at 27-28s, 6x400m at 55-56s
Sun 13/6 - 13M; 10K race at 5.27; 7M warm up and warm down
TOTAL - 85M
A kind of 10K race
13M
0.5M warm up
10K (6.2M; undulating) at 5.27min/M - 00:33:50; 1st position
10K warm down / recovery run at 7.20min/M
I ran a 10K fun run today totally against the spirit of the thing (which was labelled clearly as not a race). I wasn't quite sure what was best so pulled on a British Heart Foundation t-shirt to show some concession and then ran it as hard as I could. It was good, and I needed a good tempo run this week, so it served me well.
It was undulating. Which means hilly. I ran it without my Garmin to make things more interesting and pushed pretty hard for the first 5K. I was really burning by then but I think I maintained fairly even splits taking the hills into account. All in all a good session. And I improved my previous 10K best by 20 seconds despite the hills, though since the course was apparently inaccurately measured last year, I'm not going to consider it a proper PB. For what it's worth, I won.
The other members of Team Scott also performed strongly against a competitive middle field.
0.5M warm up
10K (6.2M; undulating) at 5.27min/M - 00:33:50; 1st position
10K warm down / recovery run at 7.20min/M
I ran a 10K fun run today totally against the spirit of the thing (which was labelled clearly as not a race). I wasn't quite sure what was best so pulled on a British Heart Foundation t-shirt to show some concession and then ran it as hard as I could. It was good, and I needed a good tempo run this week, so it served me well.
It was undulating. Which means hilly. I ran it without my Garmin to make things more interesting and pushed pretty hard for the first 5K. I was really burning by then but I think I maintained fairly even splits taking the hills into account. All in all a good session. And I improved my previous 10K best by 20 seconds despite the hills, though since the course was apparently inaccurately measured last year, I'm not going to consider it a proper PB. For what it's worth, I won.
The other members of Team Scott also performed strongly against a competitive middle field.
Saturday 12 June 2010
A good speed session
9M - speed session
8x200m at 27-28s
6x400 at 65-66s
4M warm up and warm donw
This one felt good. I hit the same times as last week despite it being pretty windy into my face. And I felt like I really pushed each one. Plenty of lactic acid burning. My right thigh needs a bit of foam rollering though - I could feel it in some of the reps, which is unusual.
8x200m at 27-28s
6x400 at 65-66s
4M warm up and warm donw
This one felt good. I hit the same times as last week despite it being pretty windy into my face. And I felt like I really pushed each one. Plenty of lactic acid burning. My right thigh needs a bit of foam rollering though - I could feel it in some of the reps, which is unusual.
Friday 11 June 2010
Recovery runs
12M - double; recovery runs x2
6M am at ~6.45min/M with pack
6M pm at ~6.45min/M with pack
Just a couple of gentle ones (in my new trainers) to and from work today. Legs felt a bit heavy. Maybe that was just my lack of breakfast and busy day at work. Leg not bad.
6M am at ~6.45min/M with pack
6M pm at ~6.45min/M with pack
Just a couple of gentle ones (in my new trainers) to and from work today. Legs felt a bit heavy. Maybe that was just my lack of breakfast and busy day at work. Leg not bad.
Thursday 10 June 2010
A sharpish 11M
11M - general aerobic
11M at 5.50min/M
I got carried away again today. I was feeling heavy legged all day and had that same twinge in my right thigh, so I planned a gentle 8 or 10 at general aerobic pace (which is probably about 6.20 ~ 1 min a mile slower than 10K pace). Anyway, just like Tuesday, I felt great and got carried away, running 11 at 5.50min/M. It's a lesson for me: don't believe what your legs tell you before you start.
11M at 5.50min/M
I got carried away again today. I was feeling heavy legged all day and had that same twinge in my right thigh, so I planned a gentle 8 or 10 at general aerobic pace (which is probably about 6.20 ~ 1 min a mile slower than 10K pace). Anyway, just like Tuesday, I felt great and got carried away, running 11 at 5.50min/M. It's a lesson for me: don't believe what your legs tell you before you start.
Wednesday 9 June 2010
Recovery runs
12M - double; recovery runs x2
6M am recovery at 6.45mmin/M
6M pm recovery with pack at ~6.55min/M
Just a couple of recovery runs today. I felt pretty heavy legged this evening. My right thigh is also worse. But not slowing me.
6M am recovery at 6.45mmin/M
6M pm recovery with pack at ~6.55min/M
Just a couple of recovery runs today. I felt pretty heavy legged this evening. My right thigh is also worse. But not slowing me.
Tuesday 8 June 2010
Late night 16 miler
16M - longish
16M at 6.00min/M
I was planning a sprint session today but got stuck at work til late. A longish run then developed out of what was going to be a little tootle home. My legs felt amazing and springy. I bombed up and down the north and south embankments a couple of times. Great temperature. I didn't seem to tire. Started at 9.30pm. Home an hour and a half later. Then dinner.
My thigh felt fine running, but if anything it has been as bad as ever today while walking around. Weird. I can't find the bit I need to attend to massage-wise, so am just waiting for it to magically go currently.
16M at 6.00min/M
I was planning a sprint session today but got stuck at work til late. A longish run then developed out of what was going to be a little tootle home. My legs felt amazing and springy. I bombed up and down the north and south embankments a couple of times. Great temperature. I didn't seem to tire. Started at 9.30pm. Home an hour and a half later. Then dinner.
My thigh felt fine running, but if anything it has been as bad as ever today while walking around. Weird. I can't find the bit I need to attend to massage-wise, so am just waiting for it to magically go currently.
Monday 7 June 2010
Two recovery runs
12M - double; recovery runs x2
6M am with pack at ~6.55min/M
6M pm with pack at ~6.55min/M
Just a couple of spins along the river to work and back today. No stiffness after yesterday's race - which might mean I should have run harder.
My left thigh is slowly improving but not perfect. I've got rid of part of the problem (in my gluteal muscle) but still have a bit of an ache in my upper quad. Haven't found the offending part or a means of squidging it yet.
6M am with pack at ~6.55min/M
6M pm with pack at ~6.55min/M
Just a couple of spins along the river to work and back today. No stiffness after yesterday's race - which might mean I should have run harder.
My left thigh is slowly improving but not perfect. I've got rid of part of the problem (in my gluteal muscle) but still have a bit of an ache in my upper quad. Haven't found the offending part or a means of squidging it yet.
Sunday 6 June 2010
Summary of week ending 06/06/10
Mon 31/5 - 6M; recovery at 6.35
Tue 1/6 - 12M; double recovery with pack 6M at 6.35; 6M at ~6.45
Wed 2/6 - 15M; double; 6M recovery & 9M speed incl 8x200m, 6x400m
Thu 3/6 - 12M; VO2 max incl 10x800m at 4.36-4.58
Fri 4/6 - 14M; double with pack; 6M recovery ~6.55 & 9M gen aerobic at 6.25
Sat 5/6 - 6M; recovery at ~6.45
Sun 6/6 - 14M; longish; incl half marathon at 5.42 (01:14:35)
TOTAL - 80M
I won another race!
14M - incl half marathon race - Malvern Half Marathon
13.1M ('undulating') at 3.41min/M - 01:14:35; 1st position
1M warm up
I was dead chuffed with this. My time was about 45s off my PB, but undulating meant pretty hilly in patches and I'd guess my time might have been a minute or two faster on a flat course.
I paced the race according to how I felt rather than being too watch-obsessed. I also sussed out from early on that I might be able to win it, so thought it might be better not to risk going crazy speed-wise and risk blowing up, especially since I didn't know what hills the course had in store for me.
I felt good from the off and didn't slow too much on the hills. The first half was downhill overall, with the second half uphill. The worst hills came at about 11-12M. But I felt home and dry by then, having been on my own from the first drinks station at 3M. I decided not to bother drinking cos they had little flimsy plastic cups, which I can't manage. I did try one at 6M, but it all just went down my chin and chest.
I was anxious that my stomach might play up again like in the last half marathon I ran, especially as it felt a bit weird on the way to the race. Bat all was fine and there wasn't a twinge during the race.
I got a little cup for my endeavors (as well as some champagne and some vouchers for a running shop). A nice little bonus. But not half as classy as the enormous golden shoe I got for coming 2nd in Reedham in February...
13.1M ('undulating') at 3.41min/M - 01:14:35; 1st position
1M warm up
I was dead chuffed with this. My time was about 45s off my PB, but undulating meant pretty hilly in patches and I'd guess my time might have been a minute or two faster on a flat course.
I paced the race according to how I felt rather than being too watch-obsessed. I also sussed out from early on that I might be able to win it, so thought it might be better not to risk going crazy speed-wise and risk blowing up, especially since I didn't know what hills the course had in store for me.
I felt good from the off and didn't slow too much on the hills. The first half was downhill overall, with the second half uphill. The worst hills came at about 11-12M. But I felt home and dry by then, having been on my own from the first drinks station at 3M. I decided not to bother drinking cos they had little flimsy plastic cups, which I can't manage. I did try one at 6M, but it all just went down my chin and chest.
I was anxious that my stomach might play up again like in the last half marathon I ran, especially as it felt a bit weird on the way to the race. Bat all was fine and there wasn't a twinge during the race.
I got a little cup for my endeavors (as well as some champagne and some vouchers for a running shop). A nice little bonus. But not half as classy as the enormous golden shoe I got for coming 2nd in Reedham in February...
Saturday 5 June 2010
New shoes!
Here's a snap of my four pairs of Brooks Adrenaline GTS10 trainers...
Apparently you should get new trainers every 500 miles. I alternate two pairs at any given given, which apparently looks after them better. My older pair have just hit 500 miles, so I've invested in a couple of new sets - two because I don't want them to change the model before my next pair is due!
Six along the river
6M recovery run at ~6.45min/M
A gentle pootle along the river to Hungerford Bridge and back before it got too hot. Just enough to get my legs warmed up a bit and encourage them to repair from and build on the hard sessions earlier in the week. Not sure I'll be super-fresh for the race, but that'll make for better training! I'm looking forward to seeing what 'undulating' means this time...
A gentle pootle along the river to Hungerford Bridge and back before it got too hot. Just enough to get my legs warmed up a bit and encourage them to repair from and build on the hard sessions earlier in the week. Not sure I'll be super-fresh for the race, but that'll make for better training! I'm looking forward to seeing what 'undulating' means this time...
Friday 4 June 2010
A good general aerobic workout
15M - double; recovery & general aerobic
6M am recovery at ~6.55min/M with pack
9M pm general aerobic at 6.25min/M with pack (and tennis racket!)
Just a gentle run to work this morning without my watch. Though I do struggle to know how fast I'm going. My evening run felt much easier, despite being definitely in the 'general aerobic' range. I may have been going faster than I thought this morning.
The evening general aerobic workout felt great. My legs had come back to me a bit after the last couple of days' exertions and I had no trouble coaxing a bit more speed out of them, feeling the pressure on each stride without it being tiring. I ran about half of it carrying a tennis racket by way of batton, which didn't seem to interrupt my rhythm either!
I would have done 10M but ran out of time before my tennis appointment in Battersea with Hugh. Didn't feel any ill effects during the tennis - though I did manage to lose as usual.
My thigh was almost back to normal today, even walking around in the morning. A bit more tennis ball massage and I'll be there. A little pre-race 6 miler tomorrow I think.
6M am recovery at ~6.55min/M with pack
9M pm general aerobic at 6.25min/M with pack (and tennis racket!)
Just a gentle run to work this morning without my watch. Though I do struggle to know how fast I'm going. My evening run felt much easier, despite being definitely in the 'general aerobic' range. I may have been going faster than I thought this morning.
The evening general aerobic workout felt great. My legs had come back to me a bit after the last couple of days' exertions and I had no trouble coaxing a bit more speed out of them, feeling the pressure on each stride without it being tiring. I ran about half of it carrying a tennis racket by way of batton, which didn't seem to interrupt my rhythm either!
I would have done 10M but ran out of time before my tennis appointment in Battersea with Hugh. Didn't feel any ill effects during the tennis - though I did manage to lose as usual.
My thigh was almost back to normal today, even walking around in the morning. A bit more tennis ball massage and I'll be there. A little pre-race 6 miler tomorrow I think.
Thursday 3 June 2010
VO2 maxed
12M - VO2 max session
10x800m at 4.36??-4.58min/M with jog back + 45s recovery
2M warm up and warm down
This was a funny VO2 max session. It's always the hardest session of the week, but it felt different today, perhaps because I did my sprints yesterday and wasn't quite ready for another hard session. It wasn't bad. Just different.
I normally don't do back to back hard sessions. Instead, I intersperse them with recovery or at least general aerobic days. But I didn't want to do a hard session in the 2 days before the race this week, so I decided to give it a bash today.
My first rep came at a ?spurious 4.36 pace (I ran this one in the opposite direction to normal/the others... perhaps there's a slope). For the other 9, my times were similar to the last session on the same route (still the flatish one in Battersea).
I had expected to be faster this time, but I guess I may have been slowed by yesterday's speed session. Each rep felt hard and I was burning from about 2/3 distance and had nothing left at the end of each one. But, unlike sometimes, I didn't feel like I needed to keel over at the line. Maybe general fatigue stopped me giving as much.
My right thigh is getting better and was less noticeable during the day today. I didn't feel it at all once I got going with the reps. No other problems. Lighter days the next two.
10x800m at 4.36??-4.58min/M with jog back + 45s recovery
2M warm up and warm down
This was a funny VO2 max session. It's always the hardest session of the week, but it felt different today, perhaps because I did my sprints yesterday and wasn't quite ready for another hard session. It wasn't bad. Just different.
I normally don't do back to back hard sessions. Instead, I intersperse them with recovery or at least general aerobic days. But I didn't want to do a hard session in the 2 days before the race this week, so I decided to give it a bash today.
My first rep came at a ?spurious 4.36 pace (I ran this one in the opposite direction to normal/the others... perhaps there's a slope). For the other 9, my times were similar to the last session on the same route (still the flatish one in Battersea).
I had expected to be faster this time, but I guess I may have been slowed by yesterday's speed session. Each rep felt hard and I was burning from about 2/3 distance and had nothing left at the end of each one. But, unlike sometimes, I didn't feel like I needed to keel over at the line. Maybe general fatigue stopped me giving as much.
My right thigh is getting better and was less noticeable during the day today. I didn't feel it at all once I got going with the reps. No other problems. Lighter days the next two.
Wednesday 2 June 2010
My best session yet...
15M - double; recovery & speed
6M am recovery run at ~6.55min/M with pack
9M pm speed session
8x200m at 27-28s with walk recovery
6x400m at 65-66s with jog recovery
4M warm up and warm down
My best session yet... and I nearly didn't get out the door because my thigh was hurting.
I think I've worked out that this general thigh ache is down to the same gluteal muscle twingey knot thing I had after the marathon. It's a bit odd because I often feel the pain at the front of my thigh, but I think I'm onto it... a bit of foam rollering and tennis ball massage will squidge it into oblivion.
What's also strange is that it's worse on walking and running slowly, including my recovery runs. But it goes away during my hard sessions.
I was really achy when I got back from work and was unsure if I'd manage any hard sprints because of it. But as soon as I got into the first one I knew I'd be fine.
In fact, I felt really strong and fast and did all my reps (both 200 and 400) as fast as or faster than I've ever done them before. These speed sessions are good for my power, abd the 400s in particular are good for learning what my most efficient stride pattern is. Putting more power into my push off with my calves is the key. And easy to forget - my natural assumption seems to be that slamming down hard from my quads is the way to go fastest.
I might try and squeeze in a VO2 max session tomorrow evening and then have a couple of less intense days before the half marathon on Sunday.
6M am recovery run at ~6.55min/M with pack
9M pm speed session
8x200m at 27-28s with walk recovery
6x400m at 65-66s with jog recovery
4M warm up and warm down
My best session yet... and I nearly didn't get out the door because my thigh was hurting.
I think I've worked out that this general thigh ache is down to the same gluteal muscle twingey knot thing I had after the marathon. It's a bit odd because I often feel the pain at the front of my thigh, but I think I'm onto it... a bit of foam rollering and tennis ball massage will squidge it into oblivion.
What's also strange is that it's worse on walking and running slowly, including my recovery runs. But it goes away during my hard sessions.
I was really achy when I got back from work and was unsure if I'd manage any hard sprints because of it. But as soon as I got into the first one I knew I'd be fine.
In fact, I felt really strong and fast and did all my reps (both 200 and 400) as fast as or faster than I've ever done them before. These speed sessions are good for my power, abd the 400s in particular are good for learning what my most efficient stride pattern is. Putting more power into my push off with my calves is the key. And easy to forget - my natural assumption seems to be that slamming down hard from my quads is the way to go fastest.
I might try and squeeze in a VO2 max session tomorrow evening and then have a couple of less intense days before the half marathon on Sunday.
Tuesday 1 June 2010
Two recovery runs
12M - double; recovery runs x2
6M am at 6.35min/M with pack
6M pm at ~6.45min/M with pack
I had meant to do some speed work today, but left work too late again. Will aim to do it in the morning instead.
But I had a couple of nice recovery runs. My right thigh is still feeling a bit achy. Annoying really, but it doesn't seem to slow me and I don't notice it when I'm racing. A bit more foam rollering might help.
An unfortunate marathon story today in the paper...
6M am at 6.35min/M with pack
6M pm at ~6.45min/M with pack
I had meant to do some speed work today, but left work too late again. Will aim to do it in the morning instead.
But I had a couple of nice recovery runs. My right thigh is still feeling a bit achy. Annoying really, but it doesn't seem to slow me and I don't notice it when I'm racing. A bit more foam rollering might help.
An unfortunate marathon story today in the paper...
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