11M - double; 100m rep session & recovery run
7M am incl 30x100m off 30s plus 5M at ~6.30min/M
4M pm recovery run at ~6.30min/M
I've not done short reps in a LONG time. I felt a bit ungainly at the beginning. But slowly I got a feel for good solid form. I guess that's half the point of these. I'm not sure they were exactly 100m - I just found a good flat stretch in the park that took about 16s to sprint. By the end I was finding I could knock them out fairly reliably in 14-15s. I took a 2min break at roughly half way. And when I was done, I ran 5 miles fairly gently around the park.
My legs have felt well exercised for the rest of the day. My core strength work probably contributed to that. I felt better after my late afternoon recovery run.
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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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April
(34)
- Twelve around Westminster
- 100m reps
- Recovery
- A steady day
- Hill reps
- Back to it!
- Summary of week ending 24/04/2011
- Getting longer...
- Five in the Dorset countryside
- Itching to run
- A well timed virus
- Two miles!
- One mile... with not too much discomfort
- I can walk up AND down stairs!
- Summary of week ending 17/04/2011
- A cracking performance in the London Marathon!
- 4000 down, 26.2 to go
- And my last five before the marathon
- The carbo loading starts here
- Just six
- Dress rehearsal - with a touch of race pace
- Ten and a trip to the course
- Summary of week ending 10/04/2011
- A steady Sunday
- A great sharpener at the National Road Relay
- Recovery
- Hill reps - faster!
- My leg is back on track!
- More rest!
- Well earned rest - the taper is here!
- Summary of week ending 03/04/2011
- A 10K race
- Eight gentle miles in the parks
- Hill reps - to improve my speed and form
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April
(34)
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