18M double; recovery & general aerobic runs & core strength exercises
8M am recovery run at ~7.00min/M with pack
10M pm general aerobic run at ~6.15min/M
Core strength exercises (six cycles)
I felt pretty good today. The calf is still fine. And no other niggles are rearing their heads.
No great drama on my runs today. Nice and gentle to work in the morning. Then a bit harder on the way home. But nothing to hard. That's tomorrow's job.
Time for a quick bit of core strength work in front of Newsnight last thing. I missed out the calf raises I had been doing the last few weeks in case it aggravated my calf.
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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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September
(33)
- A quality session and some memories
- Nearly there...
- 2K reps
- Upping the distance
- A double day
- Summary of week ending 25/09/2011
- A little run out at the Southern Road relay
- Eight and feeling good
- Six
- Five (and a reminder of the weekend)
- 2 miles felt ok
- More rest
- Rest!
- Summary of week ending 18/09/2011
- A learning experience at the Odense Marathon
- It's all about tomorrow
- Kenyans!
- Four
- Just 6
- Dress rehearsal - with a touch of race pace
- Getting my head ready
- Summary of week ending 11/09/2011
- Another sharpening tempo run plus some strides
- Rest!
- Hill reps - my last before race day
- Recovery
- A kind of crescendo run
- Busy - steady
- Steady miles
- A solid 10K race
- Just 4
- Back to it
- Feeling better
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September
(33)
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