21M - double; recovery run & mile rep session
5M am recovery run at ~7.00min/M with pack
16M pm mile rep session incl 4x1M at 4.58-5.02 off 90s and 1x2M at 5.10
My legs felt atrocious this morning. Though half of that was the minimal sleep I had had (thanks to a very late night, writing a presentation for work).
But, come evening time, my legs were feeling perky and the mile reps were good. I kept the pace pretty even and added a fifth, longer (2 mile) effort on the way home. A good day. I feel I'm gaining speed.
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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
Followers
Posts
Blog Archive
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2011
(392)
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March
(35)
- Steady miles
- My last long run... and starting to focus on race day
- Long reps
- A DAY OFF (but not off running)
- Summary of week ending 27/03/2011
- Good tempo at the Southern 12 stage relay
- A very gentle day
- Another steady day
- One of my best days
- A steadier day
- Good miles
- Post-race recovery
- Summary of week ending 20/03/2011
- Another (kind of disappointing) kind of PB
- 12 easy miles
- More steady miles in the mountains
- Some faster miles on the treadmill
- Running the marathon for Great Ormond Street
- Steady miles in the mountains
- A longish tempo on the treadmill
- 12 easier miles
- Summary of week end 13/03/2011
- Fast miles at altitude!
- Just some exercises
- A good tempo (with belly ache)
- A long steady one
- 17 steady miles
- Mile reps - good ones
- Recovery after the Bath Half
- A bit of a disappointing (kind of) PB
- Rest!
- Just five again
- Just five
- Getting ready for a half marathon
- Some speed in my legs
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March
(35)
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