15M - double; recovery and general aerobic runs & exercises
5M am recovery run at ~7.00min/M with pack
10M pm general aerobic run at ~6.45min/M
Core strength exercises (six cycles)
I took the radical step of NOT trying to catch up on the tempo run I was meant to do yesterday. I'm sure it's the right decision. It would have meant squeezing in two tempos this week before the Balf Half Marathon - which I would like to really nail - on Sunday.
Instead, I kept things fairly easy. I'm feeling bouncier in my stride again and am quite eager to feel some speed in my legs before Sunday's race.
Monday 28 February 2011
Sunday 27 February 2011
Summary of week ending 27/02/2011
Mon 21/2 - 16M double; 6M recovery (~6.45) & 10M gen aerobic (~6.00)
Tue 22/2 - 18M double; 6M recovery (~6.45) & 12M gen aerobic (~6.15)
Wed 23/2 - 23M double; 6M recov & 17M speed incl 15x800m hill (2.45-2.48)
Thu 24/2 - 17M double; 5M recov (~8.30) & 12M gen aerobic (~6.45)
Fri 25/2 - 22M long run at 6.30 (last 3M at 6.00) all with pack
Sat 26/2 - 12M double; 6M recovery x2 (8.15 & 6.45)
Sun 27/2 - 18M double; 12M gen aerobic (~6.30) & ~6M recovery (6.45)
TOTAL - 126M
A lighter day than I had planned
18M - double; general aerobic & recovery runs
12M am general aerobic run at ~6.30min/M
6M pm recovery run at ~6.30min/M
I had planned to get in a tempo run today, but was very heavy legged when I set out on my morning run - a combination of Friday evenings's 22 miler (only 36hrs before) and Saturday's exercises probably. I'll run the tempo session Monday morning before work instead all being well. Felt better by the evening. Bit achy in my gluts from the squats, and still a bit tight in my calf muscles from Friday, but no great dramas.
12M am general aerobic run at ~6.30min/M
6M pm recovery run at ~6.30min/M
I had planned to get in a tempo run today, but was very heavy legged when I set out on my morning run - a combination of Friday evenings's 22 miler (only 36hrs before) and Saturday's exercises probably. I'll run the tempo session Monday morning before work instead all being well. Felt better by the evening. Bit achy in my gluts from the squats, and still a bit tight in my calf muscles from Friday, but no great dramas.
Saturday 26 February 2011
Recovery Saturday
12M - double; recovery run x2 & exercises
6M am recovery run at ~8.00min/M
6M pm recovery run at ~6.45min/M
Core strength exercises (six cycles)
A recovery day. My calves were a bit tight this morning after last night's exertions. But they loosened up nicely during my gentle morning run around the park with Yasmin. Most of the day was spent sitting around and generally kicking back. Other than my later afternoon run and pre-dinner core strength exercises. Good recovery.
I added in some single leg squats to my core strength work today. Each cycle is now: 20 bicep curls (4kg weights); 15 straight arm raises (4kg weights); 20 single leg reaches; 20 sit ups; 15 plank-alternate leg lifts; 15 single leg squats.
6M am recovery run at ~8.00min/M
6M pm recovery run at ~6.45min/M
Core strength exercises (six cycles)
A recovery day. My calves were a bit tight this morning after last night's exertions. But they loosened up nicely during my gentle morning run around the park with Yasmin. Most of the day was spent sitting around and generally kicking back. Other than my later afternoon run and pre-dinner core strength exercises. Good recovery.
I added in some single leg squats to my core strength work today. Each cycle is now: 20 bicep curls (4kg weights); 15 straight arm raises (4kg weights); 20 single leg reaches; 20 sit ups; 15 plank-alternate leg lifts; 15 single leg squats.
Friday 25 February 2011
Romford to Brixton
22M long run at 6.30min/M with pack
I was in clinic all day in Romford today, and took advantage of it by running home! The delights of the Romford-Ilford-Forest Gate triangle were not overwhelming, but I enjoyed running towards Canary Wharf and the City at least. I jinked down to Canary Wharf as soon as I could and finished off along the river: Wapping, Tower Bridge, Blackfriars, the South Bank and home. It was great to cross paths with the marathon route again. I kept it fairly steady the whole way until the last three miles where I upped it to about 6.00min/M (with my pack). Nice evening out afterwards.
I was in clinic all day in Romford today, and took advantage of it by running home! The delights of the Romford-Ilford-Forest Gate triangle were not overwhelming, but I enjoyed running towards Canary Wharf and the City at least. I jinked down to Canary Wharf as soon as I could and finished off along the river: Wapping, Tower Bridge, Blackfriars, the South Bank and home. It was great to cross paths with the marathon route again. I kept it fairly steady the whole way until the last three miles where I upped it to about 6.00min/M (with my pack). Nice evening out afterwards.
Thursday 24 February 2011
Feeling good still
17M - double; recovery and general aerobic runs
5M am recovery run at ~8.30min/M with pack
12M pm general aerobic run at ~6.45min/M with pack
A fairly sedate run after yesterday's speed work. My legs still feel good - no stiffness, and I had to hold myself back a bit on the way home. Clinic out in the sticks tomorrow again. May have to be creative with running plans. It needs to long or tempo ideally.
No niggles. It's all good.
5M am recovery run at ~8.30min/M with pack
12M pm general aerobic run at ~6.45min/M with pack
A fairly sedate run after yesterday's speed work. My legs still feel good - no stiffness, and I had to hold myself back a bit on the way home. Clinic out in the sticks tomorrow again. May have to be creative with running plans. It needs to long or tempo ideally.
No niggles. It's all good.
Wednesday 23 February 2011
Quality hill reps
23M - double; recovery run and 800m hill rep session
6M am recovery run at ~6.45min/M with pack
17M pm including 15x800m hill reps at 2m45s-2m48s with jog back recovery
A quality day! I felt tiredish in the morning (but not very) and was glad that I planned my speed session for the afternoon. By the time I hit the park I was feeling pretty fresh.
I've not done this session before this year, so the times are hard to judge (though I measure the route with my Garmin, so the distance should be good). It's 800m with about 30m of even(ish) climb. I found my rhythm fairly early and hit pretty even splits, though I faded by a second or two for the last five. I felt I lacked power in my legs more than cardiovascular fitness towards the end. It was hard going. Which is good.
6M am recovery run at ~6.45min/M with pack
17M pm including 15x800m hill reps at 2m45s-2m48s with jog back recovery
A quality day! I felt tiredish in the morning (but not very) and was glad that I planned my speed session for the afternoon. By the time I hit the park I was feeling pretty fresh.
I've not done this session before this year, so the times are hard to judge (though I measure the route with my Garmin, so the distance should be good). It's 800m with about 30m of even(ish) climb. I found my rhythm fairly early and hit pretty even splits, though I faded by a second or two for the last five. I felt I lacked power in my legs more than cardiovascular fitness towards the end. It was hard going. Which is good.
Tuesday 22 February 2011
Steady miles
18M - double; recovery and general aerobic runs
6M am recovery run at ~6.45min/M with pack
12M pm general aerobic run at ~6.15min/M with pack
Another Tuesday where my work day dragged on longer than anticipated, meaning I couldn't make it to the track. I'll do my speed work tomorrow.
Instead, I substituted a general aerobic 12 miler in the evening. I felt really light on my feet.
Slight ache in one of my hip flexors - the sort of thing that comes and goes and only really noticeable when sitting at my desk.
6M am recovery run at ~6.45min/M with pack
12M pm general aerobic run at ~6.15min/M with pack
Another Tuesday where my work day dragged on longer than anticipated, meaning I couldn't make it to the track. I'll do my speed work tomorrow.
Instead, I substituted a general aerobic 12 miler in the evening. I felt really light on my feet.
Slight ache in one of my hip flexors - the sort of thing that comes and goes and only really noticeable when sitting at my desk.
Monday 21 February 2011
Feeling good
16M - double; recovery run & general aerobic run
6M am recovery run at ~6.45min/M
10M pm general aerobic run at ~6.00min/M
A gentle run in the Chelmsford countryside before clinic this morning. Nothing very flashy. I felt pretty fantastic by this evening, really light on my feet. I didn't give it too much as tomorrow needs to be a good day.
6M am recovery run at ~6.45min/M
10M pm general aerobic run at ~6.00min/M
A gentle run in the Chelmsford countryside before clinic this morning. Nothing very flashy. I felt pretty fantastic by this evening, really light on my feet. I didn't give it too much as tomorrow needs to be a good day.
Sunday 20 February 2011
Summary of week ending 20/02/2011
Mon 14/2 - 5M recovery run at 6.45min/M
Tue 15/2 - 15M double; 5M recov at ~8.15 & 10M gen aerobic at ~6.45min/M
Wed 16/2 - 16M double; 8M recovery run x2 at ~7.00 and ~6.45min/M with pack
Thu 17/2 - 10M double; 6M & 4M recovery runs ~6.45 with pack and ~6.15min/M
Fri 18/2 - 10M double; 5M recovery run x2 at ~7.00min/M with pack
Sat 19/2 - 9M including 9K cross-country race in 41mins 22s
Sun 20/2 - 16M double; 10M gen aerob at ~6.30, 6M recov at ~6.45 & exercises
TOTAL - 81M
A shortish Sunday
16M - double; general aerobic and recovery runs & exercises
10M am gen aerobic run at ~6.30min/M
Core strength exercises (six cycles)
6M pm recovery run at ~6.45min/M
The end of my recovery week, so no long run today. I was surprisingly unstiff after yesterday, just tired. I went for a couple of gentlish runs, did some exercises (won't have time tomorrow as I've got clinic in Chelmsford) and generally lay around reading the paper.
No niggles.
10M am gen aerobic run at ~6.30min/M
Core strength exercises (six cycles)
6M pm recovery run at ~6.45min/M
The end of my recovery week, so no long run today. I was surprisingly unstiff after yesterday, just tired. I went for a couple of gentlish runs, did some exercises (won't have time tomorrow as I've got clinic in Chelmsford) and generally lay around reading the paper.
No niggles.
Saturday 19 February 2011
Mud!
9M - including 9K National Cross-country Championships
Muddy is the word for that. It was tough going after an overnight deluge. Up to mid-calf in sludgy water in places. And just goopy mud in others. The killer hill was almost the easiest part of the course because it was well drained. The times tell the story. Apparently it was 9K (the course was shortened on the day because of injuries in the earlier races). The winning time was 35:11, which tells you something.
But it was fun in its way. I came 170th - 41.22. Not the greatest performance given that I had had a light week, but at least I was a bit closer to my crazily speedy Highgate team mates - we finished 6th!
My breathing seemed ok. I felt like my legs didn't have the strength. I guess that's one of the things I need to work on for cross-country. Plus my basic speed.
Friday 18 February 2011
Two easy fives
10M - double; recovery run x2
5M am at ~7.00min/M with pack
5M pm at ~7.00min/M with pack
Two very gentle runs today. Feeling fresh.
5M am at ~7.00min/M with pack
5M pm at ~7.00min/M with pack
Two very gentle runs today. Feeling fresh.
Thursday 17 February 2011
Feeling good
10M - double; recovery runs x2
6M am recovery run at ~6.45min/M with pack
4M pm recoveru run at ~6.20min/M
Two light ones today. I suddenly felt full of running on my second one. Should be fresh for the National cross-country championships on Saturday.
6M am recovery run at ~6.45min/M with pack
4M pm recoveru run at ~6.20min/M
Two light ones today. I suddenly felt full of running on my second one. Should be fresh for the National cross-country championships on Saturday.
Wednesday 16 February 2011
Two slow eights
16M - recovery run x2
8M am recovery run at ~7.00min/M with pack
8M pm recovery run at ~6.45min/M with pack
Two gentle eight milers today. Still a bit tired after the weekend. No tightness now. No niggles either.
8M am recovery run at ~7.00min/M with pack
8M pm recovery run at ~6.45min/M with pack
Two gentle eight milers today. Still a bit tired after the weekend. No tightness now. No niggles either.
Tuesday 15 February 2011
15 slowly
15M - double; recovery and general aerobic runs & exercises
5M am ecovery run at ~8.15min/M with pack
10M pm general aerobic run at ~6.45min/M with pack
Core strength exercises (six circuits)
Another lightish day. Not very stiff and felt pretty fresh in the morning to my surprise. No niggles. All good!
5M am ecovery run at ~8.15min/M with pack
10M pm general aerobic run at ~6.45min/M with pack
Core strength exercises (six circuits)
Another lightish day. Not very stiff and felt pretty fresh in the morning to my surprise. No niggles. All good!
Monday 14 February 2011
Chance for my legs to reap the benefits
5M recovery run at ~6.45min/M
My lightest day in quite a while - and the beginning of a nice light week - all aimed at letting my legs have a breather and reap the rewards of the hard training of yesterday and the weeks before.
I'm a bit achey, but no serious damage inflicted by yesterday. I'm half amazed that I've survived the last few weeks injury free.
My lightest day in quite a while - and the beginning of a nice light week - all aimed at letting my legs have a breather and reap the rewards of the hard training of yesterday and the weeks before.
I'm a bit achey, but no serious damage inflicted by yesterday. I'm half amazed that I've survived the last few weeks injury free.
Sunday 13 February 2011
Summary of week ending 13/02/2011
Mon 7/2 - 15M double; 5M recovery (7.00), 10M gen aerob (6.30) & exercises
Tue 8/2 - 22M double; 5M recovery & 17M long/speed incl 14x400m at ~69 off 40s
Wed 9/2 - 17M double; 5M recovery (8.30) & 12M fast (~5.50) and slow with pack
Thu 10/2 - 18M double; 8M recovery (7.00) & 10M inc 3M tempo (5.35; pack)
Fri 11/2 - 16M double; 8M recovery x 2 (7.00-8.15 & 7.00) & exercises
Sat 12/2 - 10M recovery run at 8.00min/M
Sun 13/2 - 25M long run at 6.27(0-10M), 5.57 (11-20M) & 5.30 (21-25M)
TOTAL - 123M
A HARD long run, not quite as fast as I had hoped
25M - long run at 6.27min/M(0-10M)-5.57(10-20M)-5.30(20-25M)
I've been waiting for this one. Slightly anxiously. I tried to do a bit of carbo loading over the last couple of days (though not very much in earnest). And I got up, had a pre-race-style breakfast (Yazoo chocolate milk and a slice of toast) 4 fours in advance and then a double espresso and some pre-start Lucozade. I also carried drinks and gels with me on my belt. All as close as I could to the real thing. But with only a small fraction of the adrenaline.
Ron told me to run this in three sections: miles 0-10 at a sedate 6.30 pace; miles 11-20 at 6.00 and the final 5 miles at sub-5.15. I felt pleasingly fresh as I set out and found myself cruising comfortably through the 6.00min/M section too, only beginning to feel myself having to push it a little from mile 18.
I hit a good rhythm at the beginning of my final section - at about 5.18 for the first two miles. But as soon as I hit the beginning of the Queenstown Road hill, I began to tire. Once I was at the top of the hill I never hit the same pace again, probably averaging a bit over 5.25 (and 5.30 for the whole section including the hill). I tried to concentrate on keeping good relaxed form, but was pretty untidy by the end.
I'm disappointed not to have been able to hold race pace through the last five miles. But it's the end of a hard few weeks of training and it was good to push myself to the limit. I'll be stiff tomorrow. Looking forward to my 'recovery week'.
I've been waiting for this one. Slightly anxiously. I tried to do a bit of carbo loading over the last couple of days (though not very much in earnest). And I got up, had a pre-race-style breakfast (Yazoo chocolate milk and a slice of toast) 4 fours in advance and then a double espresso and some pre-start Lucozade. I also carried drinks and gels with me on my belt. All as close as I could to the real thing. But with only a small fraction of the adrenaline.
Ron told me to run this in three sections: miles 0-10 at a sedate 6.30 pace; miles 11-20 at 6.00 and the final 5 miles at sub-5.15. I felt pleasingly fresh as I set out and found myself cruising comfortably through the 6.00min/M section too, only beginning to feel myself having to push it a little from mile 18.
I hit a good rhythm at the beginning of my final section - at about 5.18 for the first two miles. But as soon as I hit the beginning of the Queenstown Road hill, I began to tire. Once I was at the top of the hill I never hit the same pace again, probably averaging a bit over 5.25 (and 5.30 for the whole section including the hill). I tried to concentrate on keeping good relaxed form, but was pretty untidy by the end.
I'm disappointed not to have been able to hold race pace through the last five miles. But it's the end of a hard few weeks of training and it was good to push myself to the limit. I'll be stiff tomorrow. Looking forward to my 'recovery week'.
Saturday 12 February 2011
Just a slow 10
10M recovery run at ~7.30min/M
Just a nice and slow ten miler today. Could have done with my spikes on the paths in Dulwich Park. A chance to really recharge my batteries ahead of tomorrows long run. Can't say I was full of energy this morning, but I'm feeling better this evening. Should be ready to give it some.
Just a nice and slow ten miler today. Could have done with my spikes on the paths in Dulwich Park. A chance to really recharge my batteries ahead of tomorrows long run. Can't say I was full of energy this morning, but I'm feeling better this evening. Should be ready to give it some.
Friday 11 February 2011
A light day
16M - double; recovery runs x2 & exercises
8M am recovery run at 7.00-8.15min/M with pack
8M pm recovery run at 7.00min/M with pack
Core strength exercises (six circuits)
A light day. No dramas. Felt fairly tired, but I often do when running slowly.
Six circuits of exercises with Radio 4. I am now an expert on Mubarak's exit.
8M am recovery run at 7.00-8.15min/M with pack
8M pm recovery run at 7.00min/M with pack
Core strength exercises (six circuits)
A light day. No dramas. Felt fairly tired, but I often do when running slowly.
Six circuits of exercises with Radio 4. I am now an expert on Mubarak's exit.
Thursday 10 February 2011
A bit of tempo - but not too much
18M - double; recovery run and gen aerobic with 3M tempo
8M am recovery run at ~7.00min/M with pack
10M pm general aerobic run incl 3M (at end) at 5.35min/M with pack
Today was a good day. I gave it a bit of a push towards the end of my evening run. But I'm saving myself a bit for a HARD long run on Sunday.
I'm feeling fairly fresh still, though I can never really tell what I have in the tank until I really put my foot down. I was quite pleased with how my three tempo miles felt at the end of this evening's 10 miler. I had my pack on and the route takes me up the Queenstown Road hill, so I was probably putting a fair bit more effort in than 5.35 pace. Perhaps closer to 5.10 pace. Whatever speed it's equivalent to, I felt good and pleased with the rhythm I hit.
8M am recovery run at ~7.00min/M with pack
10M pm general aerobic run incl 3M (at end) at 5.35min/M with pack
Today was a good day. I gave it a bit of a push towards the end of my evening run. But I'm saving myself a bit for a HARD long run on Sunday.
I'm feeling fairly fresh still, though I can never really tell what I have in the tank until I really put my foot down. I was quite pleased with how my three tempo miles felt at the end of this evening's 10 miler. I had my pack on and the route takes me up the Queenstown Road hill, so I was probably putting a fair bit more effort in than 5.35 pace. Perhaps closer to 5.10 pace. Whatever speed it's equivalent to, I felt good and pleased with the rhythm I hit.
Wednesday 9 February 2011
Some fast and slow miles
17M - double; recovery run & fast and slow run
5M am recovery run at ~8.30min/M with pack
12M pm fast and slow run with fast miles at ~5.50min/M with pack
A steady day. I felt much fresher than after last Tuesday, but I still took it nice and easy in the morning after last night's exertions. I could just about feel a little tightness in my calves, but nothing else.
My run home was good. I alternated fast and slow miles on the way home, with one 2 mile burst in the middle. It felt pretty good, but I didn't kill myself.
5M am recovery run at ~8.30min/M with pack
12M pm fast and slow run with fast miles at ~5.50min/M with pack
A steady day. I felt much fresher than after last Tuesday, but I still took it nice and easy in the morning after last night's exertions. I could just about feel a little tightness in my calves, but nothing else.
My run home was good. I alternated fast and slow miles on the way home, with one 2 mile burst in the middle. It felt pretty good, but I didn't kill myself.
Tuesday 8 February 2011
Another long, speedy Tuesday
22M - double; recovery run and longish / speed session
5M am recovery run at ~6.45min/M with pack
17M pm longish / speed incl 14x400m at 68-70s off 40s
Another long Tuesday. I'm feeling pretty fresh still and had to keep myself from going too fast this morning. I was HUNGRY all day and kept topped up on dried fruit from my drawer whenever I passed my desk (lots of meetings).
The Tuesday speed session at the club was 400s this week. As always, there were people to chase! I kept it fairly even paced and was working fairly hard to keep my splits by the end. A good warm down with Danny down to Bloomsbury and then I carried on at fairly steady pace all the way home. If anything, I was feeling better at the end of my run than at the beginning.
Good chat to Ron this evening. We've got a hard long run lined up for me on Sunday. I'm already getting hyped for it (i.e. anxious)!
5M am recovery run at ~6.45min/M with pack
17M pm longish / speed incl 14x400m at 68-70s off 40s
Another long Tuesday. I'm feeling pretty fresh still and had to keep myself from going too fast this morning. I was HUNGRY all day and kept topped up on dried fruit from my drawer whenever I passed my desk (lots of meetings).
The Tuesday speed session at the club was 400s this week. As always, there were people to chase! I kept it fairly even paced and was working fairly hard to keep my splits by the end. A good warm down with Danny down to Bloomsbury and then I carried on at fairly steady pace all the way home. If anything, I was feeling better at the end of my run than at the beginning.
Good chat to Ron this evening. We've got a hard long run lined up for me on Sunday. I'm already getting hyped for it (i.e. anxious)!
Monday 7 February 2011
Recovery
15M - double; recovery & general aerobic runs & core strength exercises
5M am recovery run at ~7.00min/M with pack
10M pm general aerobic run at ~6.30min/M with pack
Core strength exercises (five circuits)
A lighter day. I felt pretty good this morning after yesterday's exertions, but took it easy on the way to work. New trainers made me feel good too. And the warm temperature meant I was out in shorts and a T-shirt for the first time in ages.
I felt good on the way home too. Didn't push it though. Though I did speed up a bit when someone appeared in my rear view mirror on Queenstown Road.
A few core strength exercises in the evening in front of the telly.
No niggles. No tightness even. Not bad after all last week's miles.
5M am recovery run at ~7.00min/M with pack
10M pm general aerobic run at ~6.30min/M with pack
Core strength exercises (five circuits)
A lighter day. I felt pretty good this morning after yesterday's exertions, but took it easy on the way to work. New trainers made me feel good too. And the warm temperature meant I was out in shorts and a T-shirt for the first time in ages.
I felt good on the way home too. Didn't push it though. Though I did speed up a bit when someone appeared in my rear view mirror on Queenstown Road.
A few core strength exercises in the evening in front of the telly.
No niggles. No tightness even. Not bad after all last week's miles.
Sunday 6 February 2011
Summary of week ending 06/02/2011
Mon 31/1 - 18M double; 6M recov at 7.00 & 12M aerob at 6.30 w pack & exercises
Tue 1/2 - 23M double; 6M recov at 6.15 & 17M long speed incl 8x1K at 3.09min/K
Wed 2/2 - 14M double; 4M recov at 8.00 & 10M gen aerobic at 6.30 with pack
Thu 3/2 - 10M double; 6M & 4M recovery runs at 6.30 & 6.15min/M
Fri 4/2 - 21M double; 6M recov & 15M med long (fast/slow + 6M at 5.54) with pack
Sat 5/2 - 12M double; 8M & 4M recovery runs at 8.15 & 6.30min/M & exercises
Sun 6/2 - 24M long run incl 22M crescendo at 6.20-6.00-5.49min/M
TOTAL - 122M
A solid crescendo long run
24M - long run including 22M crescendo at 6.20-6.00-5.50min/M
A confidence boosting long run. I prepared for it properly by breakfasting 4 hours in advance (a pint of hot choc and a crumpet - nothing too heavy) and keeping myself fuelled en route (lucozade in bottles on my belt strap and another slug of lucozade from a bottle hidden in the front garden at half way).
The preparation / time sitting around waiting to start made me unexpectedly nervous. A bit strange really. But all good practice. I ran it in two loops. I first did a 12 mile loop around Brockwell and Dulwhich Parks. I then headed out to Battersea and back. I finished with an extra loop around Brockwell, partly to finish my fast stint and then to cruise a last couple of miles nice and slowly to keep my legs loose.
I ran the first 22 in three 7.33 mile segments at 6.20, 6.00 and 5.50min/M pace. I felt great moving up through the gears and was a little ahead of my target times on each section despite blustery conditions and some hill (~600ft in all). By the end I was a bit tired, but my hamstrings weren't tight like they can be at the end of a long one and I had plenty left in me.
The one 22 miler I ran during last year's preparation was a real struggle compared to this. I finished at 6.18min/M and my stride was shortening badly by the end.
The plan is to do 25 next Sunday and to run the last five at 5.20 pace. Should be interesting.
A confidence boosting long run. I prepared for it properly by breakfasting 4 hours in advance (a pint of hot choc and a crumpet - nothing too heavy) and keeping myself fuelled en route (lucozade in bottles on my belt strap and another slug of lucozade from a bottle hidden in the front garden at half way).
The preparation / time sitting around waiting to start made me unexpectedly nervous. A bit strange really. But all good practice. I ran it in two loops. I first did a 12 mile loop around Brockwell and Dulwhich Parks. I then headed out to Battersea and back. I finished with an extra loop around Brockwell, partly to finish my fast stint and then to cruise a last couple of miles nice and slowly to keep my legs loose.
I ran the first 22 in three 7.33 mile segments at 6.20, 6.00 and 5.50min/M pace. I felt great moving up through the gears and was a little ahead of my target times on each section despite blustery conditions and some hill (~600ft in all). By the end I was a bit tired, but my hamstrings weren't tight like they can be at the end of a long one and I had plenty left in me.
The one 22 miler I ran during last year's preparation was a real struggle compared to this. I finished at 6.18min/M and my stride was shortening badly by the end.
The plan is to do 25 next Sunday and to run the last five at 5.20 pace. Should be interesting.
Saturday 5 February 2011
A slow 8 and pancakes
12M - double; recovery runs x2 & exercises
8M am recovery run at ~8.15min/M
4M pm recovery run at ~6.30min/M
Core strength exercises (five circuits)
A recovery day. A nice slow 8 to Dulwich and back a deux in the morning before some fine pancakes and coffee (among other things) in Brixton Village. Federation Coffee. Mmm. Then another light one in the afternoon around the park. My legs are feeling fresh today, despite yesterdays brisk one.
Squeezed in a bit of core strength stuff before dinner.
8M am recovery run at ~8.15min/M
4M pm recovery run at ~6.30min/M
Core strength exercises (five circuits)
A recovery day. A nice slow 8 to Dulwich and back a deux in the morning before some fine pancakes and coffee (among other things) in Brixton Village. Federation Coffee. Mmm. Then another light one in the afternoon around the park. My legs are feeling fresh today, despite yesterdays brisk one.
Squeezed in a bit of core strength stuff before dinner.
Friday 4 February 2011
A good medium long day
21M - double; recovery and medium long run
6M am recovery run at ~6.45min/M with pack
15M pm medium long run (0-9M fast & slow; 9-15M at 5.54min/M) with pack
My legs still didn't feel super fresh this morning, despite a couple of lighter days. So I kept it easy first up.
I wasn't quite sure how ready my legs were for the 15 miler I had planned for the evening, but found the speed came to me once I looked for it. Instead of running it as a crescendo run, I decided to start with alternating fast and slow miles for the first nine. I then switched to sustained tempo-ish running for the last six.
It was pretty windy and my pack had a fair bit in it, so my times weren't that fast (5.45 for the fast miles in the fast/slow section and 5.54 for the tempo). But I was chuffed with how I felt - I was getting faster and faster in the tempo section and ran the last mile at 5.30. It was a good session.
I'll take a light day tomorrow, then a proper long one on Sunday.
6M am recovery run at ~6.45min/M with pack
15M pm medium long run (0-9M fast & slow; 9-15M at 5.54min/M) with pack
My legs still didn't feel super fresh this morning, despite a couple of lighter days. So I kept it easy first up.
I wasn't quite sure how ready my legs were for the 15 miler I had planned for the evening, but found the speed came to me once I looked for it. Instead of running it as a crescendo run, I decided to start with alternating fast and slow miles for the first nine. I then switched to sustained tempo-ish running for the last six.
It was pretty windy and my pack had a fair bit in it, so my times weren't that fast (5.45 for the fast miles in the fast/slow section and 5.54 for the tempo). But I was chuffed with how I felt - I was getting faster and faster in the tempo section and ran the last mile at 5.30. It was a good session.
I'll take a light day tomorrow, then a proper long one on Sunday.
Thursday 3 February 2011
A recovery day
10M - double; recovery run x2
6M am recovery run at 6.30min/M
4M pm revovery run at 6.15min/M
A light day. I had planned a bit more of a workout in the evening, but I got trapped on the wards at work and could on squeeze in 4 miles before my dinner appointment... Probably a good thing - I'll have more energy for my longish tempo run on Friday.
6M am recovery run at 6.30min/M
4M pm revovery run at 6.15min/M
A light day. I had planned a bit more of a workout in the evening, but I got trapped on the wards at work and could on squeeze in 4 miles before my dinner appointment... Probably a good thing - I'll have more energy for my longish tempo run on Friday.
Wednesday 2 February 2011
Groundhog Day
14M - double; recovery & general aerobic runs
4M am recovery run at ~8.00min/M
10M pm general aerobic run at 6.30min/M with pack
It's Groundhog Day today. But that's no problem... I love waking up every day knowing I have two runs ahead of me! Sad, perhaps. But currently very much the case.
I just stuck to some gentle running. An easy run to work with Yasmin first thing. My evening run was lightish too. No dramas. My knee is better! And I don.t have any other niggles.
Something a bit harder tomorrow, but I'll probably save my longish tempo run til Friday.
4M am recovery run at ~8.00min/M
10M pm general aerobic run at 6.30min/M with pack
It's Groundhog Day today. But that's no problem... I love waking up every day knowing I have two runs ahead of me! Sad, perhaps. But currently very much the case.
I just stuck to some gentle running. An easy run to work with Yasmin first thing. My evening run was lightish too. No dramas. My knee is better! And I don.t have any other niggles.
Something a bit harder tomorrow, but I'll probably save my longish tempo run til Friday.
Tuesday 1 February 2011
A long, speedy day
23M - double; recovery run and speed session / longish run
6M am recovery run at ~6.15min/M with pack
17M pm speed session incl 8x1K at 3.08-3.11 with 200m jog recovery
I felt fresh again today. My morning run was a bit speedier than planned thanks to me having a race with Yasmin from our door to her work (which is very near mine). She was on the tube and I was on foot. Sadly, I lost by 2 minutes. That'll teach me to take in the extra loop over Blackfriars Bridge.
I was still fresh for a great track session with the boys this evening. There was a good group out as usual. We did eight 1K reps with 200m jog recovery between each. I kept my reps even at around 3 minutes 10s - it was tough going by the end. My Garmin tells me my max heart rate was ~180bpm and it dipped to ~145bpm in the jogs.
I quite like turning these sessions into long runs, and I ran home to Brixton afterwards. It was fairly gentle ~6.30min/M, making the whole evening run 17 miles including the run up to the track from work.
6M am recovery run at ~6.15min/M with pack
17M pm speed session incl 8x1K at 3.08-3.11 with 200m jog recovery
I felt fresh again today. My morning run was a bit speedier than planned thanks to me having a race with Yasmin from our door to her work (which is very near mine). She was on the tube and I was on foot. Sadly, I lost by 2 minutes. That'll teach me to take in the extra loop over Blackfriars Bridge.
I was still fresh for a great track session with the boys this evening. There was a good group out as usual. We did eight 1K reps with 200m jog recovery between each. I kept my reps even at around 3 minutes 10s - it was tough going by the end. My Garmin tells me my max heart rate was ~180bpm and it dipped to ~145bpm in the jogs.
I quite like turning these sessions into long runs, and I ran home to Brixton afterwards. It was fairly gentle ~6.30min/M, making the whole evening run 17 miles including the run up to the track from work.
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