12M - double; recovery run and speed session (1K reps)
6M am recovery run at 6.15-6.45min/M
6M pm speed session incl 6x1K at ~5.00min/M off 60s recovery
A good day. I tootled in gently this morning... speeding up only for a brief section to avoid the irritation of being overtaken. My legs were still aware they had run 20 a couple of days ago and I didn't relish the idea of a speed session.
But my warm up did the trick and I felt great on my reps. I had plenty of acceleration in me and managed to properly knacker myself out on each one. The short recovery works well with my 6 mile route. I think I'll try to race x-country this weekend to get a tempo session in me.
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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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2011
(392)
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January
(33)
- A lightish Monday
- Summary of week ending 30/01/2011
- A light Sunday
- A very muddy race on Hampstead Heath
- Light running
- 18 miles fairly briskly
- A good hill rep session
- A steady day with headphones
- Good recovery
- Summary of week ending 23/01/2011
- A long slow one
- A fell race. In Surrey!
- A steady day
- A bit of a purple patch
- A chilly speed session up some hills
- Steady miles
- A great day - on me own
- Summary of week ending 16/01/2011
- 12 mile tempo run - in good company
- A light day - in good company
- A light day
- Another moderately hard day
- Some steady miles
- Lots of miles and a speed session
- A welcome recovery day
- Summary of week ending 09/01/2011
- A cracking crescendo long run
- Just a general aerobic day in the end
- Some good recovery
- Rediscovering the joys of the 'medium long' run
- Some speed!
- Twelve recovery miles
- 20 miles to get going for 2011
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January
(33)
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