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.
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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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May
(37)
- 17 miles and some exercises
- An ok (but great fun) day at the Bupa London 10K
- Summary of week ending 29/05/2011
- Rest
- Not too much
- A very unexpected call - from England Athletics
- Easy going
- 400m hills
- 100m strides
- 1K fartlek
- Recovery
- Summary of week ending 22/05/2011
- 20 breezy ones
- Easy
- More speed
- 100m reps
- Gently gently
- 400m reps
- 15 - steadily
- Summary of week ending 15/05/2011
- A 10K PB... but room for improvement
- Just 5
- 100m reps
- Fairly easy
- Steady
- A track session
- Slow running
- Summary of week ending 08/05/2011
- A long run, with surges
- Recovery
- K reps
- A steady Thursday
- Hills again - faster
- Just 6
- 5 fairly swiftly - and a victory!
- Summary of week ending 1/5/2011
- A gentle 10
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May
(37)
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