14M double; recovery runs x2
7M am recovery run at ~7.00min/M with pack
7M pm recovery run at ~6.45min/M with pack
My legs feel not too bad after yesterday's cracking session. A little sore perhaps. But not really. My throat, on the other hand, is a bit sorry for itself. But it's only a cold, so shouldn't stop me. Nevertheless, I kept it fairly short and easy today.
Wednesday 30 November 2011
Tuesday 29 November 2011
Reps at the track
15M double; recovery run & rep session
7M am recovery run at ~8.30-7.00min/M
8M pm including 2000-1600-1200-800-400 session
A good day. My first trip to the track in a while. We ran a session I've not tried before. The aim was to start the first (2000) rep at 10K PB pace (77s/lap) and then cut the lap time by 2 seconds for each of the subsequent reps as they got shorter. The recoveries were 2min-2min-1.5min-1min. It was windy, and I nearly hit my planned splits. My legs are feeling well exercised.
7M am recovery run at ~8.30-7.00min/M
8M pm including 2000-1600-1200-800-400 session
A good day. My first trip to the track in a while. We ran a session I've not tried before. The aim was to start the first (2000) rep at 10K PB pace (77s/lap) and then cut the lap time by 2 seconds for each of the subsequent reps as they got shorter. The recoveries were 2min-2min-1.5min-1min. It was windy, and I nearly hit my planned splits. My legs are feeling well exercised.
Monday 28 November 2011
Some recovery
17M double; recovery runs x2
7M am recovery run at ~7.00min/M with pack
10M pm recovery run at ~7.00min/M with pack
A recovery day with a fair number of miles. My legs are still a-ok now that I'm back in the swing of things.
Track tomorrow.
7M am recovery run at ~7.00min/M with pack
10M pm recovery run at ~7.00min/M with pack
A recovery day with a fair number of miles. My legs are still a-ok now that I'm back in the swing of things.
Track tomorrow.
Sunday 27 November 2011
Summary of week ending 27/11/2011
21/11 - 17M double; 7M recovery & 10M general aerobic runs
22/22 - 15M double; 8M recovery & 7M speed incl 7x1K off 90s jog
23/11 - 18M double; 10M general aerobic & 8M recovery runs
24/11 - 14M double; 7M recovery & 7M speed incl 18x400 off 40s jog
25/11 - 17M double; 6M recovery & 11M tempo mostly at 10K-marathon pace
26/11 - 12M double; 2M & 10M recovery runs
27/11 - 18M long crescendo run
TOTAL - 111M
22/22 - 15M double; 8M recovery & 7M speed incl 7x1K off 90s jog
23/11 - 18M double; 10M general aerobic & 8M recovery runs
24/11 - 14M double; 7M recovery & 7M speed incl 18x400 off 40s jog
25/11 - 17M double; 6M recovery & 11M tempo mostly at 10K-marathon pace
26/11 - 12M double; 2M & 10M recovery runs
27/11 - 18M long crescendo run
TOTAL - 111M
Longer and pretty brisk
18M am long crescendo run
We headed to Blenheim Palace today to run around the park. There is a great 5 mile loop. Mainly on tarmac. And gently undulating. Good for a long run.
Yasmin was doing a 10 miler, so we ran the warm up at the beginning of the first loop together. I then headed out fairly hard and built the speed as I went. My Garmin was back in London, so I didn't get exact splits, but I ran the last two loops at marathon effort and the loop before those at not far below. So I was well under 6 minute miles for all but the beginning. It felt pretty good.
We headed to Blenheim Palace today to run around the park. There is a great 5 mile loop. Mainly on tarmac. And gently undulating. Good for a long run.
Yasmin was doing a 10 miler, so we ran the warm up at the beginning of the first loop together. I then headed out fairly hard and built the speed as I went. My Garmin was back in London, so I didn't get exact splits, but I ran the last two loops at marathon effort and the loop before those at not far below. So I was well under 6 minute miles for all but the beginning. It felt pretty good.
Saturday 26 November 2011
Not too much on a Saturday
12M (kind of) double; recovery run x2
2M am recovery run at ~9.00min/M
10M am recovery run at ~6.45min/M
I felt ok after the last 2 days' efforts. But I've got a long one tomorrow, so I kept today fairly sensible.
The first run was super-slow around Brockwell Park. Just to get a bit of fresh air. With the wife.
2M am recovery run at ~9.00min/M
10M am recovery run at ~6.45min/M
I felt ok after the last 2 days' efforts. But I've got a long one tomorrow, so I kept today fairly sensible.
The first run was super-slow around Brockwell Park. Just to get a bit of fresh air. With the wife.
Friday 25 November 2011
Tempo
17M double; recovery run & tempo run
6M am recovery run at ~6.45min/M
11M pm tempo run including 7M at marathon pace, 1M at 10K pace & 1M at 6min/M
Today was cracking. I thought I'd be jaded after yesterday. But my calves were good and I hit a good rhythm along the river in the evening. I ran miles 2-4 hard (marathon pace). Mile 5 was harder (5-10K pace). Mile 6 was a little easier (6.00min/M) before hitting marathon pace again for miles 7-10.
I felt relaxed and my stride length felt long.
Really good.
6M am recovery run at ~6.45min/M
11M pm tempo run including 7M at marathon pace, 1M at 10K pace & 1M at 6min/M
Today was cracking. I thought I'd be jaded after yesterday. But my calves were good and I hit a good rhythm along the river in the evening. I ran miles 2-4 hard (marathon pace). Mile 5 was harder (5-10K pace). Mile 6 was a little easier (6.00min/M) before hitting marathon pace again for miles 7-10.
I felt relaxed and my stride length felt long.
Really good.
Thursday 24 November 2011
400s again
14M double; recovery run & speed session
7M am recovery run at ~8.15-7.00min/M
7M pm speed session including 18x400m off 40s jog recovery
It's still a good week. My legs are enjoying some speed.
I couldn't run this one on the hill in the park as planned, but managed to fit it in to my run home. I wore my new calf-protecting compression things. Perhaps I'll notice the benefits tomorrow.
I felt pretty speedy and full of beans.
My morning run was good too. And I found a new bit of the North bank of the Thames I hadn't ever run on (between Blackfriars and the Millennium Bridge). Not sure why I'd never found it before.
7M am recovery run at ~8.15-7.00min/M
7M pm speed session including 18x400m off 40s jog recovery
It's still a good week. My legs are enjoying some speed.
I couldn't run this one on the hill in the park as planned, but managed to fit it in to my run home. I wore my new calf-protecting compression things. Perhaps I'll notice the benefits tomorrow.
I felt pretty speedy and full of beans.
My morning run was good too. And I found a new bit of the North bank of the Thames I hadn't ever run on (between Blackfriars and the Millennium Bridge). Not sure why I'd never found it before.
Wednesday 23 November 2011
Steadier
18M double; steady run & recovery run
10M steady run at ~6.30min/M
8M recovery run at ~7.00min/M
I've had to rejig my week a bit for one reason and another. The plan is to run two fairly decent sessions tomorrow morning before clinic (hill reps) and another Friday morning (12 fairly fast). Today's running was gentler. But still good. No major reaction to yesterday's speed. Just a bit of a gentle, healthy ache.
10M steady run at ~6.30min/M
8M recovery run at ~7.00min/M
I've had to rejig my week a bit for one reason and another. The plan is to run two fairly decent sessions tomorrow morning before clinic (hill reps) and another Friday morning (12 fairly fast). Today's running was gentler. But still good. No major reaction to yesterday's speed. Just a bit of a gentle, healthy ache.
Tuesday 22 November 2011
A (good) late session
15M double; recovery run & 1K rep session
8M am recovery run at ~8.00-6.45min/M with pack
7M pm speed session including 7x 3.30min hard off 90s jog recovery
Events conspired against my planned trip to the track this evening. Annoying.
But I managed to harness my irritation and ran a really good session on the way home. I left my bag at work.
I ran it as 7 reps of 3.5 minutes hard off 90 seconds jog recovery. It was good. I felt like I hit a good rhythm and had good stride length.
We'll see how my legs respond tomorrow - this is definitely the most work they've had in a while.
My morning recovery run was good too. I ran most of it with Yasmin. Before adding in an extra loop around Westminster and Blackfriars Bridges to add some miles.
8M am recovery run at ~8.00-6.45min/M with pack
7M pm speed session including 7x 3.30min hard off 90s jog recovery
Events conspired against my planned trip to the track this evening. Annoying.
But I managed to harness my irritation and ran a really good session on the way home. I left my bag at work.
I ran it as 7 reps of 3.5 minutes hard off 90 seconds jog recovery. It was good. I felt like I hit a good rhythm and had good stride length.
We'll see how my legs respond tomorrow - this is definitely the most work they've had in a while.
My morning recovery run was good too. I ran most of it with Yasmin. Before adding in an extra loop around Westminster and Blackfriars Bridges to add some miles.
Monday 21 November 2011
Here goes some proper training (and new shoes)
17M double; recovery run & general aerobic run
7M am recovery run at ~6.45min/M
10M pm general aerobic run at ~6.15-5.45min/M
My legs are still full of energy and I've started my next phase of proper training. There will be more fast, sustained running than previously with slightly lower mileage.
Today, my evening run was brisk but not hard. I felt really good and wasn't pushing to hit a good tempo.
Perhaps that was helped by my new shoes: Brooks Trance 10. Yes, a minor departure from the monotony of the Brooks Adrenaline series... Apparently the Trance has similar support to the Adrenaline but more cushioning. It's also usually more expensive. But it was on offer, so I thought I'd give it a try. More cushioning sounds a good idea for a mileage junky.
7M am recovery run at ~6.45min/M
10M pm general aerobic run at ~6.15-5.45min/M
My legs are still full of energy and I've started my next phase of proper training. There will be more fast, sustained running than previously with slightly lower mileage.
Today, my evening run was brisk but not hard. I felt really good and wasn't pushing to hit a good tempo.
Perhaps that was helped by my new shoes: Brooks Trance 10. Yes, a minor departure from the monotony of the Brooks Adrenaline series... Apparently the Trance has similar support to the Adrenaline but more cushioning. It's also usually more expensive. But it was on offer, so I thought I'd give it a try. More cushioning sounds a good idea for a mileage junky.
Sunday 20 November 2011
Summary of week ending 20/11/2011
Mon 14/11 - 14M double; 5.5M recovery & 8.5M general aerobic runs
Tues 15/11 - 15M double; 5M recovery & 9M general aerobic runs
Weds 16/11 - 11M double; 5.5M recovery runs x2
Thur 17/11 - 11M double; 5.5M recovery runs x2
Fri 18/11 - 21M long run at ~6.45min/M with pack
Sat 19/11 - 8M general aerobic run
Sun 20/11 - 15M double; 4M recovery & 11M general aerobic runs
TOTAL - 95M
Tues 15/11 - 15M double; 5M recovery & 9M general aerobic runs
Weds 16/11 - 11M double; 5.5M recovery runs x2
Thur 17/11 - 11M double; 5.5M recovery runs x2
Fri 18/11 - 21M long run at ~6.45min/M with pack
Sat 19/11 - 8M general aerobic run
Sun 20/11 - 15M double; 4M recovery & 11M general aerobic runs
TOTAL - 95M
Hitting a good patch
15M double; recovery run & steady run
4M am recovery run at ~8.00min/M
11M pm steady run at ~6.30min/M with pack
I've hit one of those really good patches. It's hard to know how fit I am having had those two weeks out and with relatively gentle running over the last couple of weeks too. But suddenly, the last three or four days I've been feeling amazing. Today was another goody. Yasmin and I tootled around the park in the fog this morning (she hit a good tempo). And then this evening I ran home from the centre of town. With a bit of a loop along the river.
It'll be interesting to see how fast I actually am once I hit some proper training. I suspect I'm not at my fastest. But it has been a great way of getting back into my stride after some time out.
4M am recovery run at ~8.00min/M
11M pm steady run at ~6.30min/M with pack
I've hit one of those really good patches. It's hard to know how fit I am having had those two weeks out and with relatively gentle running over the last couple of weeks too. But suddenly, the last three or four days I've been feeling amazing. Today was another goody. Yasmin and I tootled around the park in the fog this morning (she hit a good tempo). And then this evening I ran home from the centre of town. With a bit of a loop along the river.
It'll be interesting to see how fast I actually am once I hit some proper training. I suspect I'm not at my fastest. But it has been a great way of getting back into my stride after some time out.
Saturday 19 November 2011
8 miles not too slowly
8M pm general aerobic run at ~6.00min/M
I was expecting to feel a bit groggy after yesterday's long one. But my legs felt great today and I accidentally ended up running today's one fairly briskly. I felt really good. Really on my toes. A good sign for the proper training from next week.
I was expecting to feel a bit groggy after yesterday's long one. But my legs felt great today and I accidentally ended up running today's one fairly briskly. I felt really good. Really on my toes. A good sign for the proper training from next week.
Friday 18 November 2011
Long - Romford to Brixton
21M pm long run at ~6.45min/M with pack
I've been fancying a long run for a few days now. And I was out in Romford. So I ran home. 21 miles.
I felt so much better than the times I've run the route recently (which were in the build up to Odense and on almost dead legs).
Right from the start, my legs felt the best they have since I've been running again. And they felt pretty similar at the end. I kept the pace fairly steady (and even). I tend to have to run the route with a pretty full pack (computer and clinic notes plus work clothes), so it's harder than it might be. All in all, it was a cracker.
I've been fancying a long run for a few days now. And I was out in Romford. So I ran home. 21 miles.
I felt so much better than the times I've run the route recently (which were in the build up to Odense and on almost dead legs).
Right from the start, my legs felt the best they have since I've been running again. And they felt pretty similar at the end. I kept the pace fairly steady (and even). I tend to have to run the route with a pretty full pack (computer and clinic notes plus work clothes), so it's harder than it might be. All in all, it was a cracker.
Thursday 17 November 2011
Yes, still running gently
11M double; recovery runs x2
5.5M am recovery run at ~6.45min/M with pack
5.5M pm recovery run at ~8.30min/M with pack
To and from work. I'm off to Romford tomorrow for clinic all day, so I might do a long one home.
5.5M am recovery run at ~6.45min/M with pack
5.5M pm recovery run at ~8.30min/M with pack
To and from work. I'm off to Romford tomorrow for clinic all day, so I might do a long one home.
Wednesday 16 November 2011
Two easy ones
11M double; recovery run x2
5.5M am recovery run at ~6.45min/M with pack
5.5M pm recovery run at ~6.30min/M with pack
Easy today. To and from work. Gently. Busy day in between. My legs are looking forward to next week.
5.5M am recovery run at ~6.45min/M with pack
5.5M pm recovery run at ~6.30min/M with pack
Easy today. To and from work. Gently. Busy day in between. My legs are looking forward to next week.
Tuesday 15 November 2011
Nine or so (and five)
14M double; recovery run & general aerobic run
5M am recovery run at ~7.00min/M with pack
9M pm general aerobic run at ~6.30min/M with pack
Another steady day. I'm feeling more like I should. And I should be really itching for some proper sessions next week. Looking forward to it.
5M am recovery run at ~7.00min/M with pack
9M pm general aerobic run at ~6.30min/M with pack
Another steady day. I'm feeling more like I should. And I should be really itching for some proper sessions next week. Looking forward to it.
Monday 14 November 2011
Steady - with better legs
14M double; recovery run & general aerobic run
5.5M am recovery run at ~6.45min/M with pack
8.5M pm steady run at ~6.00min/M with pack
I'm getting going properly now. It has been weird getting back to it after my 2 weeks out (and a light week the week before that). I'm going to continue my gentle easing back in approach this week before hitting the training more full on next week. No hurry. April is a long way away still.
5.5M am recovery run at ~6.45min/M with pack
8.5M pm steady run at ~6.00min/M with pack
I'm getting going properly now. It has been weird getting back to it after my 2 weeks out (and a light week the week before that). I'm going to continue my gentle easing back in approach this week before hitting the training more full on next week. No hurry. April is a long way away still.
Sunday 13 November 2011
Longer
15M am medium long run at ~7.00-6.30min/M
I put in a bit of a longer one today. It felt pretty good. And it was fun. Great weather. And plenty to see on my way - various rememberence day things (including in Parliament Square and Bank) and the St Paul's occupation. Cracking Mama Lan hot beef noodle soup for lunch today. It has been a bit of a Brixton Village centred weekend.
I put in a bit of a longer one today. It felt pretty good. And it was fun. Great weather. And plenty to see on my way - various rememberence day things (including in Parliament Square and Bank) and the St Paul's occupation. Cracking Mama Lan hot beef noodle soup for lunch today. It has been a bit of a Brixton Village centred weekend.
Saturday 12 November 2011
Ten
10M am steady run
I'm feeling much more normal by now. And I'm really enjoying my running. I set out this morning meaning to run only 8 miles. But I fancied a bit more. So I did 10. Then a very nice lunch at French & Grace (a wrap place) in Brixton Village.
I'm feeling much more normal by now. And I'm really enjoying my running. I set out this morning meaning to run only 8 miles. But I fancied a bit more. So I did 10. Then a very nice lunch at French & Grace (a wrap place) in Brixton Village.
Friday 11 November 2011
Another easy day
11M - double; recovery run & steady run
5M am recovery run at ~8.15min/M
6M pm steady run at ~6.00min/M
Felt good today after a day off. Full of bounce. Still keeping it fairly gentle though. Knee better.
5M am recovery run at ~8.15min/M
6M pm steady run at ~6.00min/M
Felt good today after a day off. Full of bounce. Still keeping it fairly gentle though. Knee better.
Thursday 10 November 2011
A rest!
Yes. I took a rest. Already. I'm not good at this, but I'm trying to be good as I get back into my stride. I had a bit of pain on the medial side of my right knee last night after my run, so decided to take the day off. I've had a the same pain before (in February or January this year) and I ran through it last time, but I figure a big priority at the moment is to get back to things without getting injured. No hurry.
Wednesday 9 November 2011
Light running
12M double; recovery run x2
6M am recovery run at ~6.45min/M
6M pm recovery run at ~6.45min/M
Very gentle running today. My legs are SURPRISINGLY achy after my two days running (after two weeks not running).
6M am recovery run at ~6.45min/M
6M pm recovery run at ~6.45min/M
Very gentle running today. My legs are SURPRISINGLY achy after my two days running (after two weeks not running).
Tuesday 8 November 2011
Steady again
14M double; recovery & general aerobic runs
5M am recovery run at ~7.00min/M with pack
9M pm general aerobic run at ~6.15min/M with pack
More steady running. No hurry to hit things too hard. Legs pretty achy after yesterday. But not in a bad way.
5M am recovery run at ~7.00min/M with pack
9M pm general aerobic run at ~6.15min/M with pack
More steady running. No hurry to hit things too hard. Legs pretty achy after yesterday. But not in a bad way.
Monday 7 November 2011
Back. Running. Steadily.
16M double; recovery & general aerobic runs
6M am recovery run at ~6.30min/M with pack
10M pm general aerobic run at ~6.15min/M with pack
It felt weird running again after 2 weeks (and a day) of complete and utter rest. My legs are full of energy. My calves particularly (or perhaps I mean perticularly compared to the achiness they have often had this year). Weirdly, it was my hamstrings and glutes that felt a bit tight if anything.
6M am recovery run at ~6.30min/M with pack
10M pm general aerobic run at ~6.15min/M with pack
It felt weird running again after 2 weeks (and a day) of complete and utter rest. My legs are full of energy. My calves particularly (or perhaps I mean perticularly compared to the achiness they have often had this year). Weirdly, it was my hamstrings and glutes that felt a bit tight if anything.
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