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.
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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
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2011
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November
(26)
- Legs good. Throat not so good.
- Reps at the track
- Some recovery
- Summary of week ending 27/11/2011
- Longer and pretty brisk
- Not too much on a Saturday
- Tempo
- 400s again
- Steadier
- A (good) late session
- Here goes some proper training (and new shoes)
- Summary of week ending 20/11/2011
- Hitting a good patch
- 8 miles not too slowly
- Long - Romford to Brixton
- Yes, still running gently
- Two easy ones
- Nine or so (and five)
- Steady - with better legs
- Longer
- Ten
- Another easy day
- A rest!
- Light running
- Steady again
- Back. Running. Steadily.
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November
(26)
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