13M - double; recovery run & 1K rep session
5M am recovery run at ~6.45min/M
8M pm incl 6x1K on grass at 3.10 (5.04min/M) off 75s plus some strides
It's my birthday! So I treated myself to a good rep session with Shaun and co on the grass at Regent's Park. It seemed a bit of a silly birthday gift to myself at the beginning - I had been feeling muzzy-headed all day, probably thanks to too early a start for my Brockwell Park eye-opener. Buy after two reps I started feeling good and was chuffed to be out there. My splits held steady through the session and my calves were better than they've been all week.
Thursday, 30 June 2011
Wednesday, 29 June 2011
Steady
15M - double; recovery & general aerobic runs & core strength exercises
5M am recovery run at ~8.30min/M with 8x50-300m strides with pack
10M pm general aerobic run at ~6.30min/M
Core strength exercises (six cycles)
I'm feeling pretty full of energy this week, but with slightly achy calves (after the long run on Sunday I think). It's the same soleus / lower calf muscle thing I seem to get.
Yasmin is joining me for a 10K race in Oxford in 10 days, so she wanted to put in a bit of speed work on our morning run. It was fun. She's pretty fast, especially on the short bursts.
I ran my longer run of the day fairly easy, along the South Bank and via Battersea as usual. It was spiced up by the LBH relay which was going on by the time I got there. Highgate had some teams entered and they looked like they were going well. Hopefully I've also roped Henry in to a session tomorrow evening to celebrate my birthday in painful style.
I squeezed in some core strength work in front of Wimbledon and Newsnight. Six cycles as usual.
5M am recovery run at ~8.30min/M with 8x50-300m strides with pack
10M pm general aerobic run at ~6.30min/M
Core strength exercises (six cycles)
I'm feeling pretty full of energy this week, but with slightly achy calves (after the long run on Sunday I think). It's the same soleus / lower calf muscle thing I seem to get.
Yasmin is joining me for a 10K race in Oxford in 10 days, so she wanted to put in a bit of speed work on our morning run. It was fun. She's pretty fast, especially on the short bursts.
I ran my longer run of the day fairly easy, along the South Bank and via Battersea as usual. It was spiced up by the LBH relay which was going on by the time I got there. Highgate had some teams entered and they looked like they were going well. Hopefully I've also roped Henry in to a session tomorrow evening to celebrate my birthday in painful style.
I squeezed in some core strength work in front of Wimbledon and Newsnight. Six cycles as usual.
Tuesday, 28 June 2011
400m hill reps
14M - double; speed session & recovery run
9M am speed session incl 30x400m alternating up (70-75s) & down (60-65) off 35s
5M pm recovery run at ~7.15min/M with pack (and indigestion)
I hit the park early this morning to fit in my speed session pre-work. I'm not sure I was quite there at the beginning of the session. Perhaps I as a bit sleepy or stiff. Towards the end I was freeing up and felt better. I was a bit slower than sometimes, but I had cut the recovery by 10 seconds and was thereabouts speed-wise by the end. And it still left me hurting. In a good way.
I ran my recovery run after a leaving do curry. Not the most pleasant run ever. Rennies wouldn't have gone amiss.
9M am speed session incl 30x400m alternating up (70-75s) & down (60-65) off 35s
5M pm recovery run at ~7.15min/M with pack (and indigestion)
I hit the park early this morning to fit in my speed session pre-work. I'm not sure I was quite there at the beginning of the session. Perhaps I as a bit sleepy or stiff. Towards the end I was freeing up and felt better. I was a bit slower than sometimes, but I had cut the recovery by 10 seconds and was thereabouts speed-wise by the end. And it still left me hurting. In a good way.
I ran my recovery run after a leaving do curry. Not the most pleasant run ever. Rennies wouldn't have gone amiss.
Monday, 27 June 2011
Recovery
14M - double; recovery & general aerobic runs
5M am recovery run at ~8.15min/M with pack
9M pm general aerobic run at ~6.45min/M with pack
A lighter day. It's still hot. I'm looking forward to something cooler tomorrow. Yasmin nearly expired in the heat I think this morning. And I was drenched at the end of my evening run despite it being run at 10-11pm on my way back from a great meal out with Ron in Canary Wharf.
5M am recovery run at ~8.15min/M with pack
9M pm general aerobic run at ~6.45min/M with pack
A lighter day. It's still hot. I'm looking forward to something cooler tomorrow. Yasmin nearly expired in the heat I think this morning. And I was drenched at the end of my evening run despite it being run at 10-11pm on my way back from a great meal out with Ron in Canary Wharf.
Sunday, 26 June 2011
Summary of week ending 26/06/2011
Mon 20/6 - 12M double; 6M recovery runs x2 at ~6.45min/M & exercises
Tue 21/6 - 15M double; 5M recov run & 10M incl 6x1M at 5.00-5.15 off 2 min job
Wed 22/6 - 15M double; 5M recov run & 10M gen aerobic at ~6.30 & exercises
Thu 23/6 - 11M double; 5&6M recovery runs at ~6.45min/M
Fri 24/6 - 22M double; 17M incl 20x800m hills off 45s & 5M recov at ~6.45
Sat 25/6 - 8M recovery run at ~7.00min/M
Sun 26/6 - 20M long run at 6.25min/M (0-10), 5.55 (10-15) & 5.40 (15-20)
TOTAL - 103M
A HOT long one
20M - long run at 6.25min/M (0-10M), 5.55 (10-15) & 5.40 (15-20)
I've not hit a long one properly since the marathon. I was a bit unsure about how it would go to be honest. I was still a little leg-weary when I got up. But it was pretty good.
I didn't manage to start until 9.45, meaning that the heat was a factor. Definitely at day for short shorts, vest, baseball cap and sunglasses.
I took the first half easy, slowly building some speed. I probably ran the first 5 miles at 6.45min/M and the next at 6.15. There was plenty of shade around Battersea Park and I was sticky but not boiling by the time I kicked off the business part of my run back at the house after a Lucozade refuel.
I hit 6 minute mile pace fairly comfortably around Brockwell Park and then kicked on as I headed out to Dulwich. I had hoped to hit 5.30 pace for the last five, but was pleased with 5.40 given the heat, hills and the cross country route around the paths of Dulwich Park. I was tired but not dead at the end. And absolutely sweltering.
I've not hit a long one properly since the marathon. I was a bit unsure about how it would go to be honest. I was still a little leg-weary when I got up. But it was pretty good.
I didn't manage to start until 9.45, meaning that the heat was a factor. Definitely at day for short shorts, vest, baseball cap and sunglasses.
I took the first half easy, slowly building some speed. I probably ran the first 5 miles at 6.45min/M and the next at 6.15. There was plenty of shade around Battersea Park and I was sticky but not boiling by the time I kicked off the business part of my run back at the house after a Lucozade refuel.
I hit 6 minute mile pace fairly comfortably around Brockwell Park and then kicked on as I headed out to Dulwich. I had hoped to hit 5.30 pace for the last five, but was pleased with 5.40 given the heat, hills and the cross country route around the paths of Dulwich Park. I was tired but not dead at the end. And absolutely sweltering.
Saturday, 25 June 2011
Only eight
8M recovery run at ~6.45min/M
I took it easy. My legs were heavy - at the tops of my quads. It has been a good (hard) week so far. I'm sure I'll be ready for my long one tomorrow morning.
I took it easy. My legs were heavy - at the tops of my quads. It has been a good (hard) week so far. I'm sure I'll be ready for my long one tomorrow morning.
Friday, 24 June 2011
800m hill reps - faster
22M - double; 17M incl 20x800m hills & 5M recovery run
17M am incl 20x800m hill reps at 2.40-2.43 (up) & 2.24-2.27 (down) off 45s
5M pm recovery run at ~6.45min/M with pack
I struggled to rouse myself from sleep this morning despite an early night. But when I did push myself out the door, I had a cracking session! I ran 20 reps of (roughly) 800m on the Brockwell Park hill, alternating up and down with 45 seconds rest between reps. The aim was to hurt on the ups and find good form on the downs.
I couldn't remember what splits I'd run previously for this one, and was feeling as if I wasn't quite hitting that great a pace. But I kept my head down, and if anything found more speed as the session went on. Most of my uphill reps were at 2.43. The last three were 2.40, 2.40 and 2.42. My downs held steady time-wise too.
In fact, comparing it to my previous session of the same three weeks ago, I was considerably faster. Five to ten seconds per rep on the ups. Good news.
I was really in the mood for running at the end of the reps, so carried on running all the way to work. The run home felt ok, though my legs are still glowing.
17M am incl 20x800m hill reps at 2.40-2.43 (up) & 2.24-2.27 (down) off 45s
5M pm recovery run at ~6.45min/M with pack
I struggled to rouse myself from sleep this morning despite an early night. But when I did push myself out the door, I had a cracking session! I ran 20 reps of (roughly) 800m on the Brockwell Park hill, alternating up and down with 45 seconds rest between reps. The aim was to hurt on the ups and find good form on the downs.
I couldn't remember what splits I'd run previously for this one, and was feeling as if I wasn't quite hitting that great a pace. But I kept my head down, and if anything found more speed as the session went on. Most of my uphill reps were at 2.43. The last three were 2.40, 2.40 and 2.42. My downs held steady time-wise too.
In fact, comparing it to my previous session of the same three weeks ago, I was considerably faster. Five to ten seconds per rep on the ups. Good news.
I was really in the mood for running at the end of the reps, so carried on running all the way to work. The run home felt ok, though my legs are still glowing.
Thursday, 23 June 2011
Properly easy
11M - double; recovery runs x2
5M am recovery run at ~6.45min/M with pack
6M pm recovery run at ~6.45min/M with pack
A properly easy day today. I would have done a hill rep session this evening had I had time, but Thursdays are often busy at work and I wasn't back from the wards at all quickly today. So I just took it easy to and from work along the river. I'll head for the Brockwell Park hill in the morning before brekkie.
5M am recovery run at ~6.45min/M with pack
6M pm recovery run at ~6.45min/M with pack
A properly easy day today. I would have done a hill rep session this evening had I had time, but Thursdays are often busy at work and I wasn't back from the wards at all quickly today. So I just took it easy to and from work along the river. I'll head for the Brockwell Park hill in the morning before brekkie.
Wednesday, 22 June 2011
Easier-ish
15M - double; recovery & general aerobic runs & exercises
5M am recovery run at ~8.00min/M
10M pm general aerobic run at ~6.30min/M
Core strength exercises (six cycles)
A lighter day today. But still a good number of miles in the tank and some core strength work. My evening run was good - 10 moles along the river, slowly speeding up (though not going crazy). Listened to Joni Mitchell and Anna Calvi. Not the world's most natural pairing. Bit one that works.
Still no niggles.
5M am recovery run at ~8.00min/M
10M pm general aerobic run at ~6.30min/M
Core strength exercises (six cycles)
A lighter day today. But still a good number of miles in the tank and some core strength work. My evening run was good - 10 moles along the river, slowly speeding up (though not going crazy). Listened to Joni Mitchell and Anna Calvi. Not the world's most natural pairing. Bit one that works.
Still no niggles.
Tuesday, 21 June 2011
Sleepy, knackered or hungry?
15M - double; recovery run & mile rep session
5M am recovery run at ~6.15min/M
10M pm incl 6x1M at 5.00-5.15min/M off 2min jog recovery
It's confusing sometimes, the difference between sleepy tired, physically tired and just plain hungry.
I fitted in a fairly brisk recovery run this morning around the park so that I could make it to a morning meeting on time. I then spent the the day stuffing my face cos I was starving and feeling knackered - as if I was going to be incapable of a proper session this evening. In fact, I think I'm just sleepy. Too many early mornings in a row.
And I felt great once I had jogged down to the river. I left my stuff at work and put in some really good miles along the river. I only had my stopwatch, so I ran 5.15 minute bursts rather than measured miles. It let me concentrate on finding a good rhythm rather than stressing about every last second (it was pretty windy). Looking back on mapmyrun, even I think I ran even the windy sections close to 5.00 pace.
5M am recovery run at ~6.15min/M
10M pm incl 6x1M at 5.00-5.15min/M off 2min jog recovery
It's confusing sometimes, the difference between sleepy tired, physically tired and just plain hungry.
I fitted in a fairly brisk recovery run this morning around the park so that I could make it to a morning meeting on time. I then spent the the day stuffing my face cos I was starving and feeling knackered - as if I was going to be incapable of a proper session this evening. In fact, I think I'm just sleepy. Too many early mornings in a row.
And I felt great once I had jogged down to the river. I left my stuff at work and put in some really good miles along the river. I only had my stopwatch, so I ran 5.15 minute bursts rather than measured miles. It let me concentrate on finding a good rhythm rather than stressing about every last second (it was pretty windy). Looking back on mapmyrun, even I think I ran even the windy sections close to 5.00 pace.
Monday, 20 June 2011
A couple of sixes and some new shoes
12M double; recovery runs x2 & core strength exercises
6M am recovery run at 6.45min/M
6M pm recovery run at ~6.45min/M
Core strength exercises (six cycles)
I took it easy today. Two six mile jaunts. With no pack. And the bonus of a new set of trainers to make me feel a bit more full of bounce.
I'm not too achy after the 10K race - a bit sore in my glutes (which is unusual), but nothing else.
Core strength stuff after a big steak for dinner.
My new shoes are a bit of a departure. Well, kind of. They are a pair of Brooks Adrenaline GTS 11. I've been running in Brooks shoes most of the time since my comeback to running. I started with a pair of the 9th edition of the Adrenaline and have then run my way through ten (yes TEN) pairs of the 10th edition. 5000 miles worth of shoe rubber. They seem to do the trick - I've hardly been injured - so I'm sticking with them. My racers (T6 racers) and spikes (Mach 12 cross-country) are Brooks too. If it was good enough to convince Zola to switch from barefoot, it's good enough for me!
Sunday, 19 June 2011
Summary of week ending 19/06/2011
Mon 13/6 - 13M double; 5M & 8M recovery runs at 7.00 & 6.50min/M
Tue 14/6 - 17M double; 5M recovery & 12M speed incl 12x400m in 67-69 off 40s
Wed 15/6 - 5M recovery run & core strength exercises
Thu 16/6 - 16M double; 10M incl 5x1M reps at ~5.15 with pack off 2m & 6M recov
Fri 17/6 - 12M double; 5M recovery & 8M gen aerobic at 7.00 & 6.15 with pack
Sat 18/6 - 8M recovery run at ~7.00min/M
Sun 19/6 - 15M double; 10M incl 10K race in 32.32 & 5M recovery run
TOTAL - 87M
Richmond 10K race
15M - double; 10M incl 10K race & recovery run
10M am incl Richmond 10K race in 32.32 (6th; 5.12min/M)
5M pm recovery run at ~6.15min/M
I can't say I was over-chuffed with my time in the race today. But I finished around where I'd expect position-wise on recent form, and I guess the course and the blusteryish conditions meant it wasn't the fastest.
But it was a great workout. Within the first 1K I could tell that my legs weren't going to hit the best rhythm today. It wasn't tiredness I don't think. Something else. Not sure what. Perhaps I had a food hangover from too much barbecue last night. But I felt much better than I would have expected given how dopey I was feeling in the car on the way down.
From about 4K I felt better and pushed on in the middle bit of the race, but couldn't close on Shaun and Danny ahead of me. I was done for by the end.
My legs felt pretty cracking in a post-race-glow-sort-of-a-way for the rest of the day. That probably means they'll hurt loads tomorrow (my calves I predict), but it meant that the warm down and my late afternoon recovery run felt great. Plenty of protein required tonight to rebuild damaged muscles.
10M am incl Richmond 10K race in 32.32 (6th; 5.12min/M)
5M pm recovery run at ~6.15min/M
I can't say I was over-chuffed with my time in the race today. But I finished around where I'd expect position-wise on recent form, and I guess the course and the blusteryish conditions meant it wasn't the fastest.
But it was a great workout. Within the first 1K I could tell that my legs weren't going to hit the best rhythm today. It wasn't tiredness I don't think. Something else. Not sure what. Perhaps I had a food hangover from too much barbecue last night. But I felt much better than I would have expected given how dopey I was feeling in the car on the way down.
From about 4K I felt better and pushed on in the middle bit of the race, but couldn't close on Shaun and Danny ahead of me. I was done for by the end.
My legs felt pretty cracking in a post-race-glow-sort-of-a-way for the rest of the day. That probably means they'll hurt loads tomorrow (my calves I predict), but it meant that the warm down and my late afternoon recovery run felt great. Plenty of protein required tonight to rebuild damaged muscles.
Saturday, 18 June 2011
A very gentle 8
8M am recovery run at ~7.00min/M
I took it super easy this morning ahead of tomorrow's Richmond 10K race. It'd be nice to get a PB. My legs were a bit heavy again, but hopefully that'll pass. There'll be a good few of us from Highgate, which should help our times. I'm going to kick back now for the rest of the day.
I took it super easy this morning ahead of tomorrow's Richmond 10K race. It'd be nice to get a PB. My legs were a bit heavy again, but hopefully that'll pass. There'll be a good few of us from Highgate, which should help our times. I'm going to kick back now for the rest of the day.
Friday, 17 June 2011
EIght in the wet
13M - double; recovery run & general aerobic run
5M am recovery run at ~7.00min/M with pack
8M pm general aerobic run at ~6.15min/M with pack
I was cream crackered again this morning. But I think the pain au chocolat I had for brekkie (with Hugh) sorted me out. I was full of spring in the evening. I felt great cruising home through the rain. I was drenched when I got there. I refuelled nicely in Cornercopia in Brixton Village. The starter (sheep's cheese terrine with figs) was to die for.
5M am recovery run at ~7.00min/M with pack
8M pm general aerobic run at ~6.15min/M with pack
I was cream crackered again this morning. But I think the pain au chocolat I had for brekkie (with Hugh) sorted me out. I was full of spring in the evening. I felt great cruising home through the rain. I was drenched when I got there. I refuelled nicely in Cornercopia in Brixton Village. The starter (sheep's cheese terrine with figs) was to die for.
Thursday, 16 June 2011
Mile reps
16M - double; mile rep session & recovery run
10M am incl 5x 5.30min hard off 2-3min with pack
6M pm recovery run at ~6.30min/M
I squeezed in a pack-laden mile rep session on the way to work this morning. It was pretty hard going. Partly because it involved an early early start. Partly because of the pack. Partly because my legs are always a bit heavy after my core strength exercises (the squats I think). But it was good. And I hit a good rhythm.
I also managed a little recovery run late night on the way home from Ron Sexsmith and Anna Calvi at the Royal Festival Hall.
10M am incl 5x 5.30min hard off 2-3min with pack
6M pm recovery run at ~6.30min/M
I squeezed in a pack-laden mile rep session on the way to work this morning. It was pretty hard going. Partly because it involved an early early start. Partly because of the pack. Partly because my legs are always a bit heavy after my core strength exercises (the squats I think). But it was good. And I hit a good rhythm.
I also managed a little recovery run late night on the way home from Ron Sexsmith and Anna Calvi at the Royal Festival Hall.
Wednesday, 15 June 2011
Just 5!
5M am recovery run at ~6.45min/M with pack
Core strength exercises (six cycles) pm
A light day. Mainly cos I was busy. Probably good for me.
If I wasn't such a freak I wouldn't have fitted in an hour of exercises in the evening. And I wouldn't have considered a day with more than an hour and a half of exercise as a light one.
Core strength exercises (six cycles) pm
A light day. Mainly cos I was busy. Probably good for me.
If I wasn't such a freak I wouldn't have fitted in an hour of exercises in the evening. And I wouldn't have considered a day with more than an hour and a half of exercise as a light one.
Tuesday, 14 June 2011
400m reps at the track
17M - double; recovery run & speed session
5M am recovery run at ~8.00min/M
12M pm incl 12x400m at 67-69s off 40s
I was still feeling a bit jaded today. But I had a great gentle run in with Yasmin in the morning and found plenty in me once I got to the track. We had a good turnout and hit the reps pretty even. Mine were all 67-69, heading through 200 in 33ish. The home straight was a bit windy, so I was pretty happy and felt my form was better than pre-marathon.
5M am recovery run at ~8.00min/M
12M pm incl 12x400m at 67-69s off 40s
I was still feeling a bit jaded today. But I had a great gentle run in with Yasmin in the morning and found plenty in me once I got to the track. We had a good turnout and hit the reps pretty even. Mine were all 67-69, heading through 200 in 33ish. The home straight was a bit windy, so I was pretty happy and felt my form was better than pre-marathon.
Monday, 13 June 2011
Easy easy
13M - double; recovery runs x2
5M am recovery run at 7.00min/M with pack
8M pm recovery run at 6.50min/M
Two easy ones today. I'm TIRED. Last week was my first in two or more months above 100 moles. And a good quantity of them were fast or fastish. Experience tells me though that fatigue is mainly in the mind. Or at least that's the best thing to tell yourself.
5M am recovery run at 7.00min/M with pack
8M pm recovery run at 6.50min/M
Two easy ones today. I'm TIRED. Last week was my first in two or more months above 100 moles. And a good quantity of them were fast or fastish. Experience tells me though that fatigue is mainly in the mind. Or at least that's the best thing to tell yourself.
Sunday, 12 June 2011
Summary of week ending 12/06/2011
Mon 6/6 - 15M double; 5M recov & 10M gen aerobic runs at ~6.30 & exercises
Tue 7/6 - 17M double; 5M recov & 12M gen aerobic runs at ~6.45 & 6.00
Wed 8/6 - 17M double; 12M incl 20x800m hill reps off 45s & 5M recovery
Thu 9/6 - 17M double; 5M recov & 12M gen aerobic runs at ~6.30 & 6.15
Fri 10/6 - 11M double; 5M & 6M recovery runs at ~6.30 & 7.00 with pack
Sat 11/6 - 10M incl 8M tempo run & exercies
Sun 12/6 - 20M long run at 6.40min/M
TOTAL - 107M
Tue 7/6 - 17M double; 5M recov & 12M gen aerobic runs at ~6.45 & 6.00
Wed 8/6 - 17M double; 12M incl 20x800m hill reps off 45s & 5M recovery
Thu 9/6 - 17M double; 5M recov & 12M gen aerobic runs at ~6.30 & 6.15
Fri 10/6 - 11M double; 5M & 6M recovery runs at ~6.30 & 7.00 with pack
Sat 11/6 - 10M incl 8M tempo run & exercies
Sun 12/6 - 20M long run at 6.40min/M
TOTAL - 107M
A long gentle run
20M long run at 6.40min/M
I took it easy on my long run today. I started slow (only partly thanks to the hill up to Crystal Palace). And got only a bit faster.
It was really enjoyable. Warm enough, but nice and cool in the rain showers. These are my favourite runs. It's a shame I have to push the long ones in marathon build-ups.
I took it easy on my long run today. I started slow (only partly thanks to the hill up to Crystal Palace). And got only a bit faster.
It was really enjoyable. Warm enough, but nice and cool in the rain showers. These are my favourite runs. It's a shame I have to push the long ones in marathon build-ups.
Saturday, 11 June 2011
10 including 8 hard
10M am tempo run with 8M hard (untimed)
Core strength exercises (six cycles) pm
This was the run I had planned for last night. It turned into a goodie. I ran it watchless around my usual 10 mile Brockwell & Dulwich Parks route and just ran it on effort, starting easyish and cranking it up pretty early on. I cut back to an easier pace for the last mile, giving me 8+ at speed. It was untimed, so it's hard to know my speed. But the effort was good (3 hours later my legs are now glowing with gentle pain and my brain a little dulled by the metabolites). And the watchlessness made for less angst.
I squeezed in some core strength work in the afternoon while listening to Desert Island Discs.
Core strength exercises (six cycles) pm
This was the run I had planned for last night. It turned into a goodie. I ran it watchless around my usual 10 mile Brockwell & Dulwich Parks route and just ran it on effort, starting easyish and cranking it up pretty early on. I cut back to an easier pace for the last mile, giving me 8+ at speed. It was untimed, so it's hard to know my speed. But the effort was good (3 hours later my legs are now glowing with gentle pain and my brain a little dulled by the metabolites). And the watchlessness made for less angst.
I squeezed in some core strength work in the afternoon while listening to Desert Island Discs.
Friday, 10 June 2011
An unscheduled light day
11M - double; recovery run x2
5M am recovery run at ~6.30min/M with pack
6M pm recovery run at ~7.00min/M with pack
I was going to give it some on a crescendo tempo run this evening. But I felt washed out in the afternoon, so took it easy and just ran gently home. Not sure whether to feel pleased with myself for being sensible, or peeved that I'm tired. Perhaps yesterday evening's 12 miler should have been shorter and lighter. It has been my heaviest week since the marathon.
5M am recovery run at ~6.30min/M with pack
6M pm recovery run at ~7.00min/M with pack
I was going to give it some on a crescendo tempo run this evening. But I felt washed out in the afternoon, so took it easy and just ran gently home. Not sure whether to feel pleased with myself for being sensible, or peeved that I'm tired. Perhaps yesterday evening's 12 miler should have been shorter and lighter. It has been my heaviest week since the marathon.
Thursday, 9 June 2011
Steady
17M - double; recovery run & general aerobic run
5M am recovery run at ~6.30min/M
12M pm general aerobic run at ~6.15min/M
A steady day. My morning run was nice and gentle around the park. Cool and breezy. Not much effort expended.
I kept it relatively easy in the evening too. 12 up and down the river to and from work (I'm heading out in town this evening). I kept my pace to 6.15ish rather than anything more flashy so that I've got plenty in the tank for a hard one tomorrow.
My legs feel pretty good after yesterday despite the hill session feeling hard. I'm in a good groove at the moment.
5M am recovery run at ~6.30min/M
12M pm general aerobic run at ~6.15min/M
A steady day. My morning run was nice and gentle around the park. Cool and breezy. Not much effort expended.
I kept it relatively easy in the evening too. 12 up and down the river to and from work (I'm heading out in town this evening). I kept my pace to 6.15ish rather than anything more flashy so that I've got plenty in the tank for a hard one tomorrow.
My legs feel pretty good after yesterday despite the hill session feeling hard. I'm in a good groove at the moment.
Wednesday, 8 June 2011
Hill reps again - painful ones
17M - double; hill rep session & recovery run
12M am incl 20x800m hill reps (up in 2.45-2.50; down in 2.25-2.30) off 45
5M recovery run at ~6.30min/M
A good, hard day with 800m hill reps today. It was a bit blustery out there and they felt hard from earlyish. And by number 15 of 20 my hamstrings and glutes were burning like crazy on the ups. I just about held my splits to the end.
My evening recovery run was more gentle.
12M am incl 20x800m hill reps (up in 2.45-2.50; down in 2.25-2.30) off 45
5M recovery run at ~6.30min/M
A good, hard day with 800m hill reps today. It was a bit blustery out there and they felt hard from earlyish. And by number 15 of 20 my hamstrings and glutes were burning like crazy on the ups. I just about held my splits to the end.
My evening recovery run was more gentle.
Tuesday, 7 June 2011
12 at 6 minute mile pace
17M double; recovery run & general aerobic run
5M am recovery run at ~6.45min/M with pack
12M pm general aerobic run at 6.00min/M
My legs could feel my exercises from last night. My hamstrings / adductors in particular. Not painful or strained. Just pleasantly achy.
I squeezed in a couple of great runs along the river today. My second, fitted in in the afternoon instead of a lunch break, was a goody. I ran with my GPS and hit a good 6 minute mile rhythm without too much of a push on the way out (into the wind). I was a bit faster on the way back (with the wind behind me).
A bit of wine and wasabi peas in the evening plus some great abstract art by my friend Henry (Garfit) who has an exhibition just opening in Covent Garden.
Monday, 6 June 2011
Five, ten and some exercises
15M double; recovery & general aerobic runs & core strength exercises
5M am recovery run at ~6.30min/M
10M pm general aerobic run at ~6.30min/M with pack
Core strength exercises (six cycles)
I felt pretty fresh today despite yesterday's 20. I was really springy on my legs. My core strength work in the evening seemed to go fast too. No niggles.
5M am recovery run at ~6.30min/M
10M pm general aerobic run at ~6.30min/M with pack
Core strength exercises (six cycles)
I felt pretty fresh today despite yesterday's 20. I was really springy on my legs. My core strength work in the evening seemed to go fast too. No niggles.
Sunday, 5 June 2011
Summary of week ending 05/06/2011
Mon 30/5 - 9M incl 10K race in 32.06 (5.10min/M)
Tue 31/5 - 17M double; 6M recov, 10M gen aerobic at ~6.30 (pack) & exercises
Wed 1/6 - 17M double; 5M recov run & 12M gen aerobic run at ~6.00
Thu 2/6 - 16M double; 5M recov run & 11M incl 4x2K at 5.08-5.10 off 2min jog
Fri 3/6 - 12M double; 5M & 7M recov runs at ~7.00min/M with pack
Sat 4/6 - 5M recovery run at ~6.45min/M
Sun 5/6 - 20M long run at 8.00min/M (0-5M); 6.45 (5-18M) & 5.20 (18-20)
TOTAL - 96M
A good long run (instead of a race)
20M long run with 0-5M at 8.00min/M, 5-18 at 6.45 18-20 at 5.20min/M
Yesterday turned out a bit crazy. As a result of a combination of events that included a broken down Porsche full of Team Scott stalwarts requiring a pick-up in the middle of the Oxfordshire countryside, Macbeth and a late night hospital drop-off (and poor planning on my part), I got to bed extremely late. So I decided that, rather than trying to race after 4 hours sleep, I would do a long run today instead of the Dorking 10. A pity. But sensible I think.
It was nice. Yasmin and I headed out together for the first five or so miles around Brockwell Park. She then headed home to get on with her day while I tootled on at a steady pace (6.45). It was good to get some decent miles in again. The plan was to hit the last 2 miles hard. And I found plenty in the tank when it came to it, picking it up to 5.20 pace despite a bit of hill.
I did it without breakfast or refuelling en route - just a bit of squash and a Pocket Coffee choc (a personal favourite when I need a little boost before a session but don't have time to crank up the Gaggia).
Came back and watched Mo Farah smash the European 10,000m record at the Prefontaine Classic and read the eightlane fuckwits jealously debate his performance. Fantastic running. Both the time and the victory - only Kenenisa Bekele was missing from the field in terms of current world 10,000 greats.
Yesterday turned out a bit crazy. As a result of a combination of events that included a broken down Porsche full of Team Scott stalwarts requiring a pick-up in the middle of the Oxfordshire countryside, Macbeth and a late night hospital drop-off (and poor planning on my part), I got to bed extremely late. So I decided that, rather than trying to race after 4 hours sleep, I would do a long run today instead of the Dorking 10. A pity. But sensible I think.
It was nice. Yasmin and I headed out together for the first five or so miles around Brockwell Park. She then headed home to get on with her day while I tootled on at a steady pace (6.45). It was good to get some decent miles in again. The plan was to hit the last 2 miles hard. And I found plenty in the tank when it came to it, picking it up to 5.20 pace despite a bit of hill.
I did it without breakfast or refuelling en route - just a bit of squash and a Pocket Coffee choc (a personal favourite when I need a little boost before a session but don't have time to crank up the Gaggia).
Came back and watched Mo Farah smash the European 10,000m record at the Prefontaine Classic and read the eightlane fuckwits jealously debate his performance. Fantastic running. Both the time and the victory - only Kenenisa Bekele was missing from the field in terms of current world 10,000 greats.
Saturday, 4 June 2011
Just 5
5M am recovery run at ~6.45min/M
A really gentle run around Brockwell Park this morning. Nothing else.
A really gentle run around Brockwell Park this morning. Nothing else.
Friday, 3 June 2011
Easy going
12M - double; recovery runs x2
5M am recovery run at ~7.00min/M with pack
7M pm recovery run at ~7.00min/M with pack
Two very easy ones today. To work and then to Chelsea to see Hugo. Not stiff after yesterday, but the tops of my quads felt a bit tired. I'll run less again tomorrow. Ready for the Dorking 10 mile race on Sunday.
5M am recovery run at ~7.00min/M with pack
7M pm recovery run at ~7.00min/M with pack
Two very easy ones today. To work and then to Chelsea to see Hugo. Not stiff after yesterday, but the tops of my quads felt a bit tired. I'll run less again tomorrow. Ready for the Dorking 10 mile race on Sunday.
Thursday, 2 June 2011
A (good) new session - 2K reps
16M double; recovery run & 2K rep session
5M am recovery run at ~8.15min/M with pack
11M pm incl 4x2K reps at 5.08-5.10min/M off 2 min jog recovery
I ran with company today. It was nice. Yasmin and I ran in to work together. She threw in some fartlek to add to the interest. And I was still on time for an 8.30 start to clinic.
My evening session was designed by Shaun and fitted well with my plans for the day. He, Danny and I met up at Regent's Park and used the Inner Circle for some 2K reps. The loop is 1K pretty much exactly and has no roads crossing the pavement, leaving only pedestrians and dogs to worry about.
We hit the reps at a good, even speed - between 5.08 and 5.10 mile pace. Pretty respectable given the need to weave a fair bit to avoid obstructions and the fact that there's a bit of undulation. The recovery or 2 mins jog worked well. A quality session I'd say. I sandwiched the reps between a couple of 2.5 mile recovery runs, making the total session about 11 miles.
No niggles. 10 mile race on Sunday. Looking forward to it.
5M am recovery run at ~8.15min/M with pack
11M pm incl 4x2K reps at 5.08-5.10min/M off 2 min jog recovery
I ran with company today. It was nice. Yasmin and I ran in to work together. She threw in some fartlek to add to the interest. And I was still on time for an 8.30 start to clinic.
My evening session was designed by Shaun and fitted well with my plans for the day. He, Danny and I met up at Regent's Park and used the Inner Circle for some 2K reps. The loop is 1K pretty much exactly and has no roads crossing the pavement, leaving only pedestrians and dogs to worry about.
We hit the reps at a good, even speed - between 5.08 and 5.10 mile pace. Pretty respectable given the need to weave a fair bit to avoid obstructions and the fact that there's a bit of undulation. The recovery or 2 mins jog worked well. A quality session I'd say. I sandwiched the reps between a couple of 2.5 mile recovery runs, making the total session about 11 miles.
No niggles. 10 mile race on Sunday. Looking forward to it.
Wednesday, 1 June 2011
Good going
17M double; recovery & general aerobic runs
5M am recovery run at ~6.45min/M
12M pm general aerobic run at ~6.00min/M
I was a bit flat this morning and hung around at home for ages before getting out of the door. I felt pretty sluggish once I was underway too. Not achy. Just slow. And I was fairly grumpy at work. Though they (my colleagues) deserved it.
Yasmin took my bag home on the tube so I could run properly in the evening. I felt much better. I hit a bit of a marathon-shaped rhythm. Surprisingly good considering.
No niggles. Amazing. What's wrong with me?
5M am recovery run at ~6.45min/M
12M pm general aerobic run at ~6.00min/M
I was a bit flat this morning and hung around at home for ages before getting out of the door. I felt pretty sluggish once I was underway too. Not achy. Just slow. And I was fairly grumpy at work. Though they (my colleagues) deserved it.
Yasmin took my bag home on the tube so I could run properly in the evening. I felt much better. I hit a bit of a marathon-shaped rhythm. Surprisingly good considering.
No niggles. Amazing. What's wrong with me?
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