17M double; recovery & general aerobic runs & core strength exercises
6M am recovery run at ~6.45min/M
11M pm general aerobic run at ~6.30min/M with pack
Core strength exercises (six cycles)
A lower intensity day today. Put a decent number of miles. My legs were really achy yesterday evening but felt surprisingly springy all day. I should be good for some speed tomorrow. My miles today were around the Brockwell Park (in the morning) and then (in the evening) along the river to Hugh's short term Chelsea abode before heading back to Brixton.
After stuffing my face to refuel, I squeezed in some core strength work in front of the telly.
Tuesday 31 May 2011
Monday 30 May 2011
An ok (but great fun) day at the Bupa London 10K
9M - incl Bupa London 10K in 32.06
This was just outside my PB on a day when most people were 30-40 seconds off what they were expecting. Not what I was aiming for - I was hoping for sub 31.30 - but I was pleased with the way I felt out there.
The facilities at the championship start were fantastic. They even laid on Paula Radcliffe, Mo Farah and Jo Pavey to up the excitement levels. It was so amazing to start alongside Paula having seen her and cheered her on on telly so many times.
I hit the first three of miles in sub 5.00 pace I think. I've never done that before and the 5 minute barrier has always intimidated me to be honest. I was probably spurred on by the excitement of the day, but felt like I hit a good natural rhythm, like on marathon day. Worth remembering the feel of it. I think sometimes I force it too much.
I hit 5K in 15.42 and felt good to about 6 or so K and faded a little (though didn't lose places). It was pretty heavy going at times into the wind. I held on okish, though finished only 58th. Still, not far off my PB under slow conditions. And a great fun day. Nicely topped of by being joined by Yasmin and Ron for a burger and beer with the Highgate crowd.
This was just outside my PB on a day when most people were 30-40 seconds off what they were expecting. Not what I was aiming for - I was hoping for sub 31.30 - but I was pleased with the way I felt out there.
The facilities at the championship start were fantastic. They even laid on Paula Radcliffe, Mo Farah and Jo Pavey to up the excitement levels. It was so amazing to start alongside Paula having seen her and cheered her on on telly so many times.
I hit the first three of miles in sub 5.00 pace I think. I've never done that before and the 5 minute barrier has always intimidated me to be honest. I was probably spurred on by the excitement of the day, but felt like I hit a good natural rhythm, like on marathon day. Worth remembering the feel of it. I think sometimes I force it too much.
I hit 5K in 15.42 and felt good to about 6 or so K and faded a little (though didn't lose places). It was pretty heavy going at times into the wind. I held on okish, though finished only 58th. Still, not far off my PB under slow conditions. And a great fun day. Nicely topped of by being joined by Yasmin and Ron for a burger and beer with the Highgate crowd.
Sunday 29 May 2011
Summary of week ending 29/05/2011
Mon 23/5 - 11M double; 2x5.5M recovery runs at ~7.00 with pack
Tue 24/5 - 15M double; 5M recovery & 10M fartlek incl 7x1K at 5.08-5.20
Wed 25/5 - 11M double; 6M incl 25x100m strides & 5M recovery run
Thu 26/5 - 11M double; 6M incl 20x400m (up 70-72; down 56-58) off 45 & 5M recov
Fri 27/5 - 11M double; 5M&6M recovery runs at ~7.15min/M with pack
Sat 28/5 - 11M recovery run at ~6.45min/M & core strength exercises
Sun 29/5 - Rest
TOTAL - 70M
Rest
Rest
Nothing today. Not even any core strength work. In preparation for the BUPA London 10K tomorrow. Really looking forward to it. Field looks like it'll be amazing. Start-studded and deep. PB please.
Nothing today. Not even any core strength work. In preparation for the BUPA London 10K tomorrow. Really looking forward to it. Field looks like it'll be amazing. Start-studded and deep. PB please.
Saturday 28 May 2011
Not too much
11M - recovery run & core strength exercises
11M am recovery run at ~6.45min/M
Core strength exercises (six cycles)
A fairly light day today. I'm winding down ready for Monday's race. My legs felt fantastic at the beginning - a mixture of the contrast to yesterday's runs with a heavy pack and the excitement of the week. The run in general was fairly sluggish. But that was the plan, and my three midweek back-to-back hard runs mean that I've had plenty of quality already.
It has been a busy busy busy week at work and house hunting, so today's core strength session was my first.
11M am recovery run at ~6.45min/M
Core strength exercises (six cycles)
A fairly light day today. I'm winding down ready for Monday's race. My legs felt fantastic at the beginning - a mixture of the contrast to yesterday's runs with a heavy pack and the excitement of the week. The run in general was fairly sluggish. But that was the plan, and my three midweek back-to-back hard runs mean that I've had plenty of quality already.
It has been a busy busy busy week at work and house hunting, so today's core strength session was my first.
Friday 27 May 2011
A very unexpected call - from England Athletics
I received a VERY unexpected call from England Athletics asking me if I'd run for England in a team they are sending to the Odense Marathon in Denmark on September 18th.
Unbelievable.
Totally unbelievable.
But it's in black and white on the web, so it must be true.
Unbelievable.
Totally unbelievable.
But it's in black and white on the web, so it must be true.
Easy going
11M - double; recovery runs x2 at ~7.15min/M with pack
Two very slow ones to and from Holborn - I had a heavy bag full of stuff (and clothes) for my clinic in Romford. Really enjoyed the running. No surprises there...
Two very slow ones to and from Holborn - I had a heavy bag full of stuff (and clothes) for my clinic in Romford. Really enjoyed the running. No surprises there...
Thursday 26 May 2011
400m hills
11M double; 400m hill reps & recovery run
6M am hill rep session incl 20x400m up (70-72s) & down (56-58s) off 45s
5M pm recovery run at ~6.45min/M with pack
Quite a day one way and another. Busy apart from anything. I got up early for a good quality 400m hill rep session in the park. I alternated up and down hill reps this time and felt fresher than I expected given my last couple of days' sessions. My splits were slightly slower than last time I did this one, but I felt positive.
I just about managed to squeeze in my second run at 9 in the evening by getting off the tube home at Warren Street and running the rest of the way.
6M am hill rep session incl 20x400m up (70-72s) & down (56-58s) off 45s
5M pm recovery run at ~6.45min/M with pack
Quite a day one way and another. Busy apart from anything. I got up early for a good quality 400m hill rep session in the park. I alternated up and down hill reps this time and felt fresher than I expected given my last couple of days' sessions. My splits were slightly slower than last time I did this one, but I felt positive.
I just about managed to squeeze in my second run at 9 in the evening by getting off the tube home at Warren Street and running the rest of the way.
Wednesday 25 May 2011
100m strides
11M double; Recovery run with strides & recovery run
6M am recovery run with 25x100m strides
5M pm recovery run at ~7.00min/M with pack
I ran my 100m session today with the idea of strides in my mind more than just speed. I'm not sure if this is best, but I thought I'd try it. I mixed them in with a gentle recovery run on the way to work (without my pack). It was still pretty exerting. And I was glad for a gentle run in the afternoon.
6M am recovery run with 25x100m strides
5M pm recovery run at ~7.00min/M with pack
I ran my 100m session today with the idea of strides in my mind more than just speed. I'm not sure if this is best, but I thought I'd try it. I mixed them in with a gentle recovery run on the way to work (without my pack). It was still pretty exerting. And I was glad for a gentle run in the afternoon.
Tuesday 24 May 2011
1K fartlek
15M double; recovery run & fartlek
5M am recovery run at ~7.00min/M with pack
10M pm fartlek incl 7x1K bursts at 5.08-5.20min/M
I switched things around a bit today. Couldn't make it to the track (or the park for that matter), so I ran a fartlek session on the way home. I left my pack at work, taking just a couple of cards, my keys and my phone.
It was a good session. I found a nice marathon-shaped rhythm - positive, quite springy and forward on my toes. A fair bit was into the wind. But I hit a fairly good tempo.
I ran a fun recovery run this morning. I had to go to Wimpole Street first thing to give a lecture, so I ran from there to work as my morning workout. To make it five miles, I diverted via Hyde Park, Green Park, Buckingham Palace, St James's Park and Westminster. The police and media were out in force cos Barack is in town. I spotted Emily Maitlis outside Buckingham Palace - a tidy addition to my collection of Newsnight presenter sightings (Michael Crick ticked off again last week and Tim Whewell already on the list).
5M am recovery run at ~7.00min/M with pack
10M pm fartlek incl 7x1K bursts at 5.08-5.20min/M
I switched things around a bit today. Couldn't make it to the track (or the park for that matter), so I ran a fartlek session on the way home. I left my pack at work, taking just a couple of cards, my keys and my phone.
It was a good session. I found a nice marathon-shaped rhythm - positive, quite springy and forward on my toes. A fair bit was into the wind. But I hit a fairly good tempo.
I ran a fun recovery run this morning. I had to go to Wimpole Street first thing to give a lecture, so I ran from there to work as my morning workout. To make it five miles, I diverted via Hyde Park, Green Park, Buckingham Palace, St James's Park and Westminster. The police and media were out in force cos Barack is in town. I spotted Emily Maitlis outside Buckingham Palace - a tidy addition to my collection of Newsnight presenter sightings (Michael Crick ticked off again last week and Tim Whewell already on the list).
Monday 23 May 2011
Recovery
11M - double; 5.5M recovery runs x2 at ~7.00min/M with pack
My legs are heavy after yesterday. Not achy. Just heavy. So I took it slow.
No niggles though.
My legs are heavy after yesterday. Not achy. Just heavy. So I took it slow.
No niggles though.
Sunday 22 May 2011
Summary of week ending 22/05/2011
Mon 16/5 - 15M double; 5M recovery & 10M gen aerobic runs at 6.30 & 6.00
Tue 17/5 - 17M double; 5M recovery & 12M speed incl 12x400m off 45s at 67-69
Wed 18/5 - 11M double; 5&6M recovery runs & core strength exercises
Thu 19/5 - 14M double; 8M speed incl 30x100m off 30s & 6M recovery run
Fri 20/5 - 14M double; 6M recovery run & 8M speed incl 30x200m up/down off 40s
Sat 21/5 - 6M recovery run & core strength exercises
Sun 22/5 - 20M long run at 6.30min/M
TOTAL - 97M
20 breezy ones
20M long run at 6.30min/M
My longest run since the marathon today. I took it pretty easy after a speedy, hard week. My quads can still feel some ache my last session - which I see as encouragement that there's more to come from them. But I felt pretty springy in my new Brooks Adrenaline GTS 10s (the last of my stockpiled stash of these - I bought a load of them pre-marathon so I didn't have to start wearing a new model in the build-up).
I ran with my GPS to help me with distance, but didn't worry about my speed. I headed out at 6.45min/M or thereabouts and ended at about 6.15min/M.
It felt great. You can't beat a gentle long run. Especially when combined with a gorgeous windy sunny day and a bit of sightseeing: I took in both banks of the Thames around Westminster, Trafalgar Square (twice), Buckingham Palace (via Birdcage Walk and The Mall) and Whitehall (twice) along the way. Sunglasses ESSENTIAL, not least to ward off the dastardly plane tree detritus.
Saturday 21 May 2011
Easy
6M recovery run at ~6.45min/M & core strength exercises (six cycles)
Just a light day today. A really nice stretch of the legs around Brockwell in the morning. Then my core strength stuff early evening. Looking forward to a long one tomorrow.
Just a light day today. A really nice stretch of the legs around Brockwell in the morning. Then my core strength stuff early evening. Looking forward to a long one tomorrow.
Friday 20 May 2011
More speed
14M - double; recovery run & 200m hill rep session
6M am recovery run at ~6.45min/M
8M pm incl 30x200m alternating up & down hill reps off 40s & 5M easy
I'll have squeezed in four quality sessions this week assuming I get in my long run on Sunday. I've already managed a 12x400m session, a 30x100m session and now a 30x200m. And my legs are good on it. The Tuesday evening, Thursday morning, Friday evening pattern worked well, giving me at least 36hrs between sessions.
Today's 200m reps alternated up and down an imprecisely measured stretch near the entrance to Brockwell Park. My first couple were a little slower, but after that I was pretty metronomic (though increasingly uncomfortable). I took one 2 minute break two thirds of the way through. My down hill reps were really positive. I'm leaning forward better.
No niggles.
6M am recovery run at ~6.45min/M
8M pm incl 30x200m alternating up & down hill reps off 40s & 5M easy
I'll have squeezed in four quality sessions this week assuming I get in my long run on Sunday. I've already managed a 12x400m session, a 30x100m session and now a 30x200m. And my legs are good on it. The Tuesday evening, Thursday morning, Friday evening pattern worked well, giving me at least 36hrs between sessions.
Today's 200m reps alternated up and down an imprecisely measured stretch near the entrance to Brockwell Park. My first couple were a little slower, but after that I was pretty metronomic (though increasingly uncomfortable). I took one 2 minute break two thirds of the way through. My down hill reps were really positive. I'm leaning forward better.
No niggles.
Thursday 19 May 2011
100m reps
14M - double; speed session & recovery run
8M am incl 30x100m at 14-18s off 30s and 5M easy
6M pm recovery run at ~6.30min/M with pack
I managed to make it out of the door early today for a good 100m rep session. My legs felt good and positive and as if I'm finding more speed each week. I tried to concentrate on my form more than power today. The session is pretty short (30mins or so) so I managed to make it home in time to join Yasmin on her run to work.
My evening run felt surprisingly good considering the bashing I'd given my legs in the morning.
8M am incl 30x100m at 14-18s off 30s and 5M easy
6M pm recovery run at ~6.30min/M with pack
I managed to make it out of the door early today for a good 100m rep session. My legs felt good and positive and as if I'm finding more speed each week. I tried to concentrate on my form more than power today. The session is pretty short (30mins or so) so I managed to make it home in time to join Yasmin on her run to work.
My evening run felt surprisingly good considering the bashing I'd given my legs in the morning.
Wednesday 18 May 2011
Gently gently
11M - recovery run x2 & core strength exercises
Core strength exercises (six cycles)
5M am recovery run at ~6.45min/M with pack
6M pm recovery run at ~6.15min/M
Just some gentle running today. And I fitted in some core strength work while listening to the Today programme (nearly as good a pairing as Newsnight). I went straight from that into my morning run. My legs can feel yesterday's 400m session. No niggles. Ankle good.
Core strength exercises (six cycles)
5M am recovery run at ~6.45min/M with pack
6M pm recovery run at ~6.15min/M
Just some gentle running today. And I fitted in some core strength work while listening to the Today programme (nearly as good a pairing as Newsnight). I went straight from that into my morning run. My legs can feel yesterday's 400m session. No niggles. Ankle good.
Tuesday 17 May 2011
400m reps
17M double; recovery run & 400m rep session
5M am recovery run at ~8.30min/M
12M pm incl 12x400m at 67-69s off 40s
I felt cracking today. My legs were really light and I found a good rhythm on my 400m reps. I was nicely forward on my toes and felt like I was pushing off really positively with each stride. Last week I was a little anxious not to go to hard after my ankle/Achilles niggle. I had no worries today.
Yasmin and I took it easy on the way in to work. And I meandered to and from the track from Holborn in the evening.
I'm really positive about finding more basic speed this summer.
5M am recovery run at ~8.30min/M
12M pm incl 12x400m at 67-69s off 40s
I felt cracking today. My legs were really light and I found a good rhythm on my 400m reps. I was nicely forward on my toes and felt like I was pushing off really positively with each stride. Last week I was a little anxious not to go to hard after my ankle/Achilles niggle. I had no worries today.
Yasmin and I took it easy on the way in to work. And I meandered to and from the track from Holborn in the evening.
I'm really positive about finding more basic speed this summer.
Monday 16 May 2011
15 - steadily
15M - double; recovery run & steady run
5M am recovery run at 6.30min/M
10M pm general aerobic run at 6.00min/M
My legs were a bit heavy this morning. And they didn't feel up to my planned fast-slow session when I headed out on my eveningrun. In the end, I managed to hit a good rhythm and ran 10 at around 6min/M. Track again tomorrow.
5M am recovery run at 6.30min/M
10M pm general aerobic run at 6.00min/M
My legs were a bit heavy this morning. And they didn't feel up to my planned fast-slow session when I headed out on my eveningrun. In the end, I managed to hit a good rhythm and ran 10 at around 6min/M. Track again tomorrow.
Sunday 15 May 2011
Summary of week ending 15/05/2011
Mon 9/5 - 13M double; 5&8M recovery runs at 6.45 & 7.15min/M; exercises
Tue 10/5 - 15M double; 5M recovery & 10M speed incl 8x800m at 2.24-2.28 off 60s
Wed 11/5 - 15M double; 10M gen aerobic & 5M recov runs at 6.15 & 6.45min/M
Thu 12/5 - 10M double; 5M recov & 5M gen aerobic runs at 8.15& 6.00min/M
Fri 13/5 - 9M double; 3M speed incl 30x100m at 15-17s off 30s & 6M recov run
Sat 14/5 - 5M recovery run at ~8.15min/M
Sun 15/5 - 9M incl Bristol 10K race in 32.03 (5.10min/M)
TOTAL - 76M
Tue 10/5 - 15M double; 5M recovery & 10M speed incl 8x800m at 2.24-2.28 off 60s
Wed 11/5 - 15M double; 10M gen aerobic & 5M recov runs at 6.15 & 6.45min/M
Thu 12/5 - 10M double; 5M recov & 5M gen aerobic runs at 8.15& 6.00min/M
Fri 13/5 - 9M double; 3M speed incl 30x100m at 15-17s off 30s & 6M recov run
Sat 14/5 - 5M recovery run at ~8.15min/M
Sun 15/5 - 9M incl Bristol 10K race in 32.03 (5.10min/M)
TOTAL - 76M
A 10K PB... but room for improvement
9M incl Bristol 10K race in 32.03 (5.10min/M 49th position)
This didn't feel like my best race. But it was a PB.
I went off aiming for 5.04min/M (31.30), but got sucked into too fast a start I think. The first mile was just sub 5.00. I then backed off a bit and held fairly steady, slowly catching people from 4-9K. I hardly had anything left in the last K.
But I quite enjoyed it, despite not being totally satisfied with it. My legs weren't in the same league as in the marathon. Partly lack of adrenalin. Partly that 100m rep session on Friday morning. But long may it stay that my legs are up for a marathon more than a 10K.
My aim for the London 10K (in 2 weeks) is to knock 30-40 seconds off this.
This didn't feel like my best race. But it was a PB.
I went off aiming for 5.04min/M (31.30), but got sucked into too fast a start I think. The first mile was just sub 5.00. I then backed off a bit and held fairly steady, slowly catching people from 4-9K. I hardly had anything left in the last K.
But I quite enjoyed it, despite not being totally satisfied with it. My legs weren't in the same league as in the marathon. Partly lack of adrenalin. Partly that 100m rep session on Friday morning. But long may it stay that my legs are up for a marathon more than a 10K.
My aim for the London 10K (in 2 weeks) is to knock 30-40 seconds off this.
Saturday 14 May 2011
Just 5
5M recovery run at ~8.15min/M
Just a gentle pre-race 5 with Yasmin around Brockwell Park today. Legs can feel yesterday's 100m session. Hopefully that will be gone in time forthe Bristol 10K tomorrow.
Just a gentle pre-race 5 with Yasmin around Brockwell Park today. Legs can feel yesterday's 100m session. Hopefully that will be gone in time forthe Bristol 10K tomorrow.
Friday 13 May 2011
100m reps
9M - double; 100m rep session & recovery run
3M am incl 30x100m (ish) at 15-17s off 30s
6M pm recovery run at ~6.45min/M with pack
I headed to the park in my racers for a 100m rep session this morning. The reps are not that exact distance-wise. But I enjoy these sessions as a good way of finding better running form. I seem to get faster through the session rather than slower, though my fastest was after my mid session 90s 'long break', so fatigue must play a role.
I kept theorning session short in terms of overall miles. In the build up to the marathon I usually tagged another 10 or so miles around the speed work. But I'm trying to keep the mileage down a bit currently.
No niggles. My body seems to be in a good mood, though I was fairly heavy legged on my evening run.
3M am incl 30x100m (ish) at 15-17s off 30s
6M pm recovery run at ~6.45min/M with pack
I headed to the park in my racers for a 100m rep session this morning. The reps are not that exact distance-wise. But I enjoy these sessions as a good way of finding better running form. I seem to get faster through the session rather than slower, though my fastest was after my mid session 90s 'long break', so fatigue must play a role.
I kept theorning session short in terms of overall miles. In the build up to the marathon I usually tagged another 10 or so miles around the speed work. But I'm trying to keep the mileage down a bit currently.
No niggles. My body seems to be in a good mood, though I was fairly heavy legged on my evening run.
Thursday 12 May 2011
Fairly easy
10M - double; recoveryand general aerobic runs
5M am recovery run at ~8.15min/M with pack
5M pm recovery run at ~6.00min/M with pack
I had a BUSY day work and home-wise today, so had to reschedule my speed session for tomorrow morning. I fitted in a gentle run to work with Yasmin (a great way to wake up after a late night in front of PowerPoint). I had plenty of energy for a relatively sprightly cruise home from Pimlico in the evening. Looking forward to some 100m reps to sharpen up my speed.
5M am recovery run at ~8.15min/M with pack
5M pm recovery run at ~6.00min/M with pack
I had a BUSY day work and home-wise today, so had to reschedule my speed session for tomorrow morning. I fitted in a gentle run to work with Yasmin (a great way to wake up after a late night in front of PowerPoint). I had plenty of energy for a relatively sprightly cruise home from Pimlico in the evening. Looking forward to some 100m reps to sharpen up my speed.
Wednesday 11 May 2011
Steady
15M - double; general aerobic and recovery runs
10M am general aerobic run at ~6.15min/M
5M pm recovery run at ~6.45min/M
A lightish day today. A pre-work 10 around Brockwell and Dulwich Parks. And a post-work 5 up and down the Thames before and night out. Feeling pretty good.
10M am general aerobic run at ~6.15min/M
5M pm recovery run at ~6.45min/M
A lightish day today. A pre-work 10 around Brockwell and Dulwich Parks. And a post-work 5 up and down the Thames before and night out. Feeling pretty good.
Tuesday 10 May 2011
A track session
15M - double; recovery run & 800m reps
5M am recovery run at ~8.15min/M
10M pm incl 8x800m at 2.24-2.28 off 60s
I made it to the track today for the first time in a good while. I wasn't totally full of beans and my belly was aching. But I still felt it was a good session. No niggles. Looking forward to the Bristol 10K on Sunday.
5M am recovery run at ~8.15min/M
10M pm incl 8x800m at 2.24-2.28 off 60s
I made it to the track today for the first time in a good while. I wasn't totally full of beans and my belly was aching. But I still felt it was a good session. No niggles. Looking forward to the Bristol 10K on Sunday.
Monday 9 May 2011
Slow running
13M - double; recovery run x2 & core strength exercises
5M am recovery run at ~6.45min/M with pack
8M pm recovery run at ~7.15min/M with pack
Core strength exercises (six cycles)
Two slow ones today. Tops of my quads a bit tired. Ankle fine. No niggles. Track tomorrow!
Fitted in some exercises in front of the telly in the evening. Missed out the hops in case my ankle twinge yesterday was due to that sort of impact.
5M am recovery run at ~6.45min/M with pack
8M pm recovery run at ~7.15min/M with pack
Core strength exercises (six cycles)
Two slow ones today. Tops of my quads a bit tired. Ankle fine. No niggles. Track tomorrow!
Fitted in some exercises in front of the telly in the evening. Missed out the hops in case my ankle twinge yesterday was due to that sort of impact.
Sunday 8 May 2011
Summary of week ending 08/05/2011
Mon 2/5 - 7M incl 5M race at 5.24min/M & core strength exercises
Tue 3/5 - 6M recovery run at ~6.45min/M
Wed 4/5 - 17M double; 11M speed incl 18x400 at 62-65 off 45s & 6M recovery
Thu 5/5 - 15M double; 5M recovery & 10M gen aerobic runs (~6.45 & ~6.15)
Fri 6/5 - 18M triple; 6&2M recoveries & 10M incl 8x1K reps at 5.15-20 off 75s
Sat 7/5 - 10M double; 2x5M recovery runs & core strength exercises
Sun 8/5 - 18M long run at 6.20min/M incl 6x1M at 5.15-5.30min/M
TOTAL - 91M
A long run, with surges
18M long run at 6.20min/M incl 6x1M surges at 5.15-5.30min/M
My first long run since the marathon. It seemed like quite an undertaking before I started. My legs were a little heavy early on, but picked up. I headed to Battersea, then on to drop in briefly on Team Scott stalwart Hugh in his Chelsea residence. I came back via a loop of Battersea Park and then finished off with a scoot around Brockwell Park.
I put in 1 mile surges every 3ish miles. They weren't super-quick - 5.25-5.30ish - but made things more interesting and felt like hard work.
Slightly tight left soleus/achilles midway through, but better by the end. I iced it just in case.
My first long run since the marathon. It seemed like quite an undertaking before I started. My legs were a little heavy early on, but picked up. I headed to Battersea, then on to drop in briefly on Team Scott stalwart Hugh in his Chelsea residence. I came back via a loop of Battersea Park and then finished off with a scoot around Brockwell Park.
I put in 1 mile surges every 3ish miles. They weren't super-quick - 5.25-5.30ish - but made things more interesting and felt like hard work.
Slightly tight left soleus/achilles midway through, but better by the end. I iced it just in case.
Saturday 7 May 2011
Recovery
10M - double; recovery runs x2 & core strength exercises
5M am recovery run at ~8.15min/M
Core strength exercises (five cycles)
5M pm recovery run at ~6.45min/M
Just some gentle running today. And some core strength work. The tops of my quads felt tired in the morning. I'm planning a longish run tomorrow - 18 miles, I think.
5M am recovery run at ~8.15min/M
Core strength exercises (five cycles)
5M pm recovery run at ~6.45min/M
Just some gentle running today. And some core strength work. The tops of my quads felt tired in the morning. I'm planning a longish run tomorrow - 18 miles, I think.
Friday 6 May 2011
K reps
18M - triple; recovery run x2 & 1K rep session
6M am recovery run at ~6.45min/M with pack
10M pm incl 8x1K at 3.15-3.20min with pack off 75s jog recovery
2M later pm recovery run at ~6.45min/M
I had a bit of a slow start to the day, so did my session in the evening rather than the morning. That meant I had to do it with my pack. Not ideal. But definitely taxing. I did eight 1K reps off snout 75s jog recovery mainly along the river towards Chelsea and around Battersea. Hard to judge the equivalent speed I was going at due to the pack (pretty light), but they clocked in at around 3.15-3.20 (5.12-5.20min/M). Sweaty work. It's humid.
My morning run was good. I ran three times in the end today. My third run was just 2 miles and I only did it only because I couldn't be bothered to wait for a bus from Chelsea to Victoria. No niggles still.
6M am recovery run at ~6.45min/M with pack
10M pm incl 8x1K at 3.15-3.20min with pack off 75s jog recovery
2M later pm recovery run at ~6.45min/M
I had a bit of a slow start to the day, so did my session in the evening rather than the morning. That meant I had to do it with my pack. Not ideal. But definitely taxing. I did eight 1K reps off snout 75s jog recovery mainly along the river towards Chelsea and around Battersea. Hard to judge the equivalent speed I was going at due to the pack (pretty light), but they clocked in at around 3.15-3.20 (5.12-5.20min/M). Sweaty work. It's humid.
My morning run was good. I ran three times in the end today. My third run was just 2 miles and I only did it only because I couldn't be bothered to wait for a bus from Chelsea to Victoria. No niggles still.
Thursday 5 May 2011
A steady Thursday
15M - double; recovery & general aerobic runs
5M am recovery run at ~6.45min/M
10M pm general aerobic run at ~6.15min/M with pack
I was pretty tired this morning. Sluggish legs. But I was good by evening time and felt like I was making good speed as I cruised home along the river and via Battersea. No niggles. Some speed again tomorrow.
5M am recovery run at ~6.45min/M
10M pm general aerobic run at ~6.15min/M with pack
I was pretty tired this morning. Sluggish legs. But I was good by evening time and felt like I was making good speed as I cruised home along the river and via Battersea. No niggles. Some speed again tomorrow.
Wednesday 4 May 2011
Hills again - faster
17M - double; hill rep session & recovery run
11M am incl 18x400ish m down-up reps at 62-65s off 45s
6M pm recovery run at ~6.15min/M
I fitted in a good hill rep session before work this morning. I ran it the same as last week: each rep was 200m down followed by 200m back up to the top. The distance isn't exact, but I was pleased with my times compared to last week. Most of them were 62-63s compared to last weeks being mainly 64-65.
I then ran home and onwards to work (5M), having picked up my bag and Yasmin.
I went for a great little 6 miler along the river after work before heading out. I'm feeling full of energy. No niggles.
11M am incl 18x400ish m down-up reps at 62-65s off 45s
6M pm recovery run at ~6.15min/M
I fitted in a good hill rep session before work this morning. I ran it the same as last week: each rep was 200m down followed by 200m back up to the top. The distance isn't exact, but I was pleased with my times compared to last week. Most of them were 62-63s compared to last weeks being mainly 64-65.
I then ran home and onwards to work (5M), having picked up my bag and Yasmin.
I went for a great little 6 miler along the river after work before heading out. I'm feeling full of energy. No niggles.
Tuesday 3 May 2011
Just 6
6M recovery run at ~6.45min/M with pack
Just six today. Had planned another gentle one after work, but got stuck again. Probably the best time of year to miss some miles.
My legs feel fine after yesterday's race. No niggles.
Just six today. Had planned another gentle one after work, but got stuck again. Probably the best time of year to miss some miles.
My legs feel fine after yesterday's race. No niggles.
Monday 2 May 2011
5 fairly swiftly - and a victory!
Me with my winnings!
7M incl 5M Great Weston 5 race in 26.51 (5.24min/M; 1st place)
Core strength exercises (four cycles)
I only had time for one run today (various things and a good amount of driving). But it was a nice swift one. And rewarded me with a barrel of beer. As you can see. I may have to recruit some assistance in getting through it.
The race was 'undulating'. The first half wasn't too bad and had the wind with me or to my side. The second half was hillier and finished uphill and into the wind. Having ridded myself of the opposition fairly early on, the second half would have been fun had it not been more testing. Annoyingly, I missed the course record by 22 seconds. Next year.
I squeezed in some core strength work at home in front of Newsnight. A classic Scott combination.
Sunday 1 May 2011
Summary of week ending 1/5/2011
Mon 25/4 - 10M gen aerobic run at ~6.00min/M & exercises
Tue 26/4 - 11M double; 6M speed incl 18x400 off 45s & 5M recov at 6.30
Wed 27/4 - 15M double; 5M recovery at ~8.20 & 10M gen aerob at ~6.15
Thu 28/4 - 11M double; 5M & 6M recovery runs at ~6.30min/M & exercises
Fri 29/4 - 11M double; 7M speed incl 30x100m off 30s & 4M recov at ~6.30
Sat 30/4 - 12M gen aerobic run at 6.20min/M
Sun 1/5 - 10M recovery run at ~7.00min/M
TOTAL - 80M
A gentle 10
10M recovery run at ~7.00min/M
A gentle 10 in the parks today. Still a bit achy from Friday's sprints. I'm going to race a 5 miler tomorrow... looking forward to Hitting a good tempo. We'll see what my legs have in them by now.
A gentle 10 in the parks today. Still a bit achy from Friday's sprints. I'm going to race a 5 miler tomorrow... looking forward to Hitting a good tempo. We'll see what my legs have in them by now.
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