16M - double; recovery and general aerobic runs
6M am recovery run at ~7.15min/M with pack
10M pm general aerobic run at ~6.10min/M with pack
I modified plans today thanks to a busy afternoon and enforced late departure from work. Which all meant I didn't make it to the track. I'll run my reps tomorrow morning in the park instead.
I ran my morning run super slow. And was very good and let myself be overtaken. I held back a bit on the evening run, keeping it steady so that I've got plenty in the tank for tomorrow morning.
Slight pain on the inner side of my left knee on both runs. A bruise perhaps. Not sure where it appeared from. But it gets better when I run on it, and the sort of thing that'll go away quickly.
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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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Posts
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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