11M - double; recovery & speed
6M am recovery run at 5.55min/M
5M pm speed session incl 3x6x100m and 3X1M
My first double day in a while. Slight tightness in the knee by the end of number two annoyingly. So I should have probably stuck with just one. I started the day with a gentle one and then snuck in a speed session between packing and heading to the airport (which is where I am now)!
The speed session felt good. It's a new session from Ron for this speed-building section of my training. Three sets of 6x100m with walk back recovery with each of the sets separated by a single 1 mile rep. The first mile was at 7min/M, the second at 6min/M and the third at 5.5min/M.
I could feel my knee was a little tight in the second half of the session, but it didn't slow me. I'll see how it responds. I might have to take Saturday off in readiness for the Gurgaon Town and Country Half Marathon in the outskirts of Delhi on Sunday!
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This blog is mainly to help me and Ron (my fabulous coach) keep track of what is going on in my training. Good days. Bad days. Successes and failures. Aches and pains. That sort of thing. But please come visit once in a while to see how we're getting on!
Weekly mileages over the last year
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How many miles?
The last month: 419 (105 miles/week)
Last week: 119
Last week: 119
My targets
This year:
Marathon in under 02:20
Marathon in under 02:20
Half marathon in under 01:06:30
10 miles in under 00:51
10 miles in under 00:51
10K in under 00:31:30
My PBs
10K:
31:48 Ribble Valley 10K 30/12/2012
10M:
52:01 Great South Run 28/10/2012
Half marathon:
66:51 Great North Run 15/09/2013
Marathon:
02:22:40 London Marathon 17/04/2011
31:48 Ribble Valley 10K 30/12/2012
10M:
52:01 Great South Run 28/10/2012
Half marathon:
66:51 Great North Run 15/09/2013
Marathon:
02:22:40 London Marathon 17/04/2011
Some running links
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Blog Archive
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2010
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August
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- 6 miles along the Thames!
- Rest
- Summary of week ending 29/08/10
- More exercises
- Just some exercises
- Long run at bearable altitude (with tea)
- Rest
- Trek day 7
- Trek day 6 (and more exercises)
- Trek day 5 (and high altitude strengthening exerci...
- Trek day 4
- Trek day 3 (and a longer speed session!)
- Trek day 2
- Trek day 2
- Trek day 1 (and a speed session!)
- 10 miles before the (high) mountains
- A speed session! With wrestlers.
- (Mild) Manali belly
- Delhi - no run again
- Delhi - no run
- An Indian cold
- Another 10 in the hills
- 10 hard Himalayan miles
- A speed session in the clouds!
- Just 6 on the treadmill
- A half marathon in Delhi
- Rest
- A double day
- Five days in a row
- 10 miles steady
- A track session!
- 8M pain free
- A cracking, pain free long run
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August
(33)
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