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.
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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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