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.
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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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