20M double; recovery & general aerobic runs & core strength exercises
5M am recovery run at ~8.15min/M
15M pm general aerobic run at ~6.45min/M (first 6 with pack)
Core strength exercises (six cycles)
I took it easier today. And my legs were grateful. On the way home I felt pretty sluggish, though I was better once I ditched my bag and lengthened my stride.
I did squeeze in a set of my core strength exercises in the evening too. I've only managed one set each week the last couple of weeks, so I was keen to get a second in this week. This has to have been my best 7 day cycle ever.
Newark Half Marathon on Sunday. Light day tomorrow in preparation. We'll see what my legs make of it.
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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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August
(35)
- Another day off
- An unscheduled day off - for my calf
- Light
- Summary of week ending 28/08/2011
- 28 again
- A light Saturday
- Another good long one
- Back to it properly
- A light day to see how my leg goes
- Hill reps - and a slightly tight calf
- Steadier
- Summary of week ending 21/08/2011
- Perhaps my best long run
- Ten and some exercises
- To and from Romford
- Hill reps again
- Easier
- Sharper
- Eight and some exercises
- Summary of week ending 14/08/2011
- Newark Half Marathon
- Just 5
- 20 more gently
- A monster VO2 max session takes me to 140 for the ...
- 26.2 before breakfast!
- Steady miles
- Plenty of recovery miles
- Summary of week ending 07/08/2011
- 22 mile crescendo run
- Getting ready for a hard Sunday
- To and from Romford (and then to Crystal Palace)
- An unplanned light day
- Easier
- Speed and a good number of miles
- Recovery
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August
(35)
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