Another decent week.
4.25 miles on the treadmill with an interval session of 2 mins at 16kph followed by 2mins at 12 kph, after 5 min warm up at 12kph and a 5 min warm down at 12 kph. Easier than last week but felt a bit tight chested and it was hard.
My evening run was curtailed this week so i did s second session on the treadmill with 10k in 43.15 for a reasonably hard tempo session. 9k at 13.7kph with the last
1k at 15kph. A treadmill PB!
15 miles trail long run ala last week. A new PB of 1.51.42 so 4.21mins faster than last week. I pushed the middle part of the run harder this week and was suprised how I kept the pace in the last 4 miles. I need to easy the intensity next week and stick to a steady 8 minutes a mile!
http://connect.garmin.com/activity/65686392
Saturday, 29 January 2011
Saturday, 22 January 2011
Another satisfactory week.
4.2 miles on the treadmill in 30 minutes with a 20 minute interval session of 2 mins at 16kph followed by 2 minutes at 12 kph.
6 road miles in 44 minutes - tempo effort.
15 mile long run in the cold foggy rain(see Garmin below) in 1.56.03 so a new PB. First 11 miles are hilly/undulating muddy/icy trails followed by a road mile and 3 miles on a canal. I 8 minute miled until mile eleven, so the last 4 miles were in 28 minutes which was a good fast hard finish. My legs felt stiff near the end but could have kept going for sure at a similar pace for a while longer. Another positive step.
http://connect.garmin.com/activity/64537878
4.2 miles on the treadmill in 30 minutes with a 20 minute interval session of 2 mins at 16kph followed by 2 minutes at 12 kph.
6 road miles in 44 minutes - tempo effort.
15 mile long run in the cold foggy rain(see Garmin below) in 1.56.03 so a new PB. First 11 miles are hilly/undulating muddy/icy trails followed by a road mile and 3 miles on a canal. I 8 minute miled until mile eleven, so the last 4 miles were in 28 minutes which was a good fast hard finish. My legs felt stiff near the end but could have kept going for sure at a similar pace for a while longer. Another positive step.
http://connect.garmin.com/activity/64537878
Sunday, 16 January 2011
Week Ending 16th January
Slight change to the running week based on weekend plans means I changed the 15 miler for the 13miler from next week's plan, but boosted the mid week 6 miles to 8 to compensate.
4 miles on treadmill which included a 20.55 5k which is a PB (mid life PB not real PB which is about 18 minutes when i was 18!). Felt good and could have gone harder.
8 miles tempo run comfortably in 1 hour.
13.1 miles on the Berko half marathon route in 1.37.33. A new course PB by over 4 minutes and only 25 secs off my half marathon PB. I had planned to run in steady 8 minute miles but used the Garmin which always makes me work harder so changed the plan to 7.30 minute miles which I achieved. Felt tired at the end but had more in the tank, and had eaten zero food or drank any water before or during the run. I had hoped to run the Berko half (in March) in 1.32.00 which seems like a long way off time wise but i am fitter than ever and have 3 weeks good training before the taper so should hope to be in the 1.33-1.34 area.
http://connect.garmin.com/activity/63758690
A good week!
4 miles on treadmill which included a 20.55 5k which is a PB (mid life PB not real PB which is about 18 minutes when i was 18!). Felt good and could have gone harder.
8 miles tempo run comfortably in 1 hour.
13.1 miles on the Berko half marathon route in 1.37.33. A new course PB by over 4 minutes and only 25 secs off my half marathon PB. I had planned to run in steady 8 minute miles but used the Garmin which always makes me work harder so changed the plan to 7.30 minute miles which I achieved. Felt tired at the end but had more in the tank, and had eaten zero food or drank any water before or during the run. I had hoped to run the Berko half (in March) in 1.32.00 which seems like a long way off time wise but i am fitter than ever and have 3 weeks good training before the taper so should hope to be in the 1.33-1.34 area.
http://connect.garmin.com/activity/63758690
A good week!
Sunday, 9 January 2011
Week Ending 9th January
Total 17 miles. An average and under target week. An OK 4 miles intro run instead of my interval session at the beginning of the week as a reintroduction to running after a few weeks of very little training. Then my 6 miles tempo run fell apart due to a tight chest from my bug/virus/infection thing. I thought that my running would be curtailed by a weeks inactivity after I stopped the running machine after 3 miles.....
However I felt better as the week progressed and by Sunday felt sufficiently improved to go on the 10 miler. I took it easy and was suprised with a 1h20 min finish at 8 minutes a mile. My quads have stiffened but this was the first long run in a month so to be suspected.
Onwards and upwards next week please!
However I felt better as the week progressed and by Sunday felt sufficiently improved to go on the 10 miler. I took it easy and was suprised with a 1h20 min finish at 8 minutes a mile. My quads have stiffened but this was the first long run in a month so to be suspected.
Onwards and upwards next week please!
Saturday, 1 January 2011
Week ending 2nd January 2011
Happy New Year. It's 15 weeks until the London Marathon April 17th!
I have had another ruined week with zero running - a chest infection and sore throat have put pay to any ideas of exercise. My cough has now lasted 30 days on and off so a full week off sport is needed. I have used the time to plan for the marathon with a 3 run a week programme ranging from an initial 20 miles a week to a peak of 34 miles a week in late March before a two week pre marathon taper. Let's hope the illness's will be a thing of the past! This is why I started the longer runs in November/December so the training plan allowed for the odd illness/injury.
January
W/E 9th January long run 10 miles, total 20 miles
W/E 16th January long run 15 miles, total 25 miles
W/E 23rd January long run 13 miles, total 25 miles
W/E 30th January long run 15 miles, total 27 miles
Month total – 102 miles
February
W/E 6th February long run 17 miles, total 31 miles
W/E 13th February long run 13 miles, total 27 miles
W/E 20th February long run 17 miles, total 31 miles
W/E 27th February long run 10 miles, total 21 miles (Easy week)
Month total – 110 miles
March
W/E 6th March Berkhamsted Half Marathon, total 24 miles
W/E 13th March long run 20 miles, total 34 miles
W/E 20th March long run 15 miles, total 29 miles
W/E 27th March long run 20 miles, total 34 miles
Month total – 121 miles
April
W/E 3rd April long run 17 miles, total 29 miles (taper week – less effort)
W/E 10th April long run 10 miles, total 21 miles (taper week – less effort)
W/E 17th April London Marathon, total 36 miles
Rest of month off!
Month total – 86 miles
I have had another ruined week with zero running - a chest infection and sore throat have put pay to any ideas of exercise. My cough has now lasted 30 days on and off so a full week off sport is needed. I have used the time to plan for the marathon with a 3 run a week programme ranging from an initial 20 miles a week to a peak of 34 miles a week in late March before a two week pre marathon taper. Let's hope the illness's will be a thing of the past! This is why I started the longer runs in November/December so the training plan allowed for the odd illness/injury.
January
W/E 9th January long run 10 miles, total 20 miles
W/E 16th January long run 15 miles, total 25 miles
W/E 23rd January long run 13 miles, total 25 miles
W/E 30th January long run 15 miles, total 27 miles
Month total – 102 miles
February
W/E 6th February long run 17 miles, total 31 miles
W/E 13th February long run 13 miles, total 27 miles
W/E 20th February long run 17 miles, total 31 miles
W/E 27th February long run 10 miles, total 21 miles (Easy week)
Month total – 110 miles
March
W/E 6th March Berkhamsted Half Marathon, total 24 miles
W/E 13th March long run 20 miles, total 34 miles
W/E 20th March long run 15 miles, total 29 miles
W/E 27th March long run 20 miles, total 34 miles
Month total – 121 miles
April
W/E 3rd April long run 17 miles, total 29 miles (taper week – less effort)
W/E 10th April long run 10 miles, total 21 miles (taper week – less effort)
W/E 17th April London Marathon, total 36 miles
Rest of month off!
Month total – 86 miles
Week ending 26th December
Another illness hit week. I started the 11 mile run in Wales, but the 8-10 inches of snow was hard work and my right knee started hurting (same place as the sand running from my October holiday), so I cut it short to a very slow 6.7 miles. I followed this up 2 days later with a 43.45 minute 10k on the treadmill at 7 minutes a mile pace. This felt easy and I decided to to this again 2 days later but continue to 10 miles at 7 mins a mile pace and aim for a 1h10min 10 miles which would be a big PB. Not so as I got a stomach bug passed to me by my 2 year old and my week ended at 13 miles in the bank.
Week ending 19th December
Weather and illness hit week with only 10 miles in the bank. After completing the 4 mile treadmill interval session, and 6 miles road run, we had 6 inches of snow and minus 6C for the weekend. Running in these conditions on the 4th December gave me a cough I had not got ridden of, and I was feeling that a cold was imminent so decided not to bother with using the treadmill and have the weekend off before travelling to Wales to see family the next week and get a good week of 3 X 11 miles run I had mapped out.
Week ending 12th December
Another 20 mile week made up of a trail 10 miles , 6 mile tempo road run and 4 mile treadmill interval session
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