The biggest week milage wise of the marathon training - 42.5 miles
Tuesday 22nd (my birthday!) - 10 miles hilly trail run in 1h15 mins running hard - good effort and a course PB
Wednesday - 6 miles easy effort around Regents Park/Primrose Hill
Thursday - 6.5 miles tempo run around the 3 Parks in central London
Sunday - 20 mile race, with the Gade Valley Harriers. Came about 25th of 485 runners with a time of 2h28mins45 secs with an average mile time of 7m25secs. It was hard but the marathon will be flat so hoping to be able to hold it together and hopefully beat the 3h15min target.
http://connect.garmin.com/activity/76205695
A good week!
Wednesday, 30 March 2011
Sunday, 20 March 2011
Week ending 20th March
An OK week with the legs improving as the week went on. I did not realise how much damage a few really hard down hills at top speed at the Berko Half would have done to my thighs!
Tuesday - 6.75 miles hilly trail run - steady effort
Wednesday - 8 miles tempo effort at 7.30 mins a mile on the treadmill at 1 degree in 1 hour.
Friday - 4 miles in 30 minutes - 1 miles at 8 mins, 1 mile at 7 mins X2
Saturday - 18.3 mile long run - steady effort and felt quite comfortable with the last 4 miles in 29 minutes
http://connect.garmin.com/activity/74165638
37.05 miles for the week
Tuesday - 6.75 miles hilly trail run - steady effort
Wednesday - 8 miles tempo effort at 7.30 mins a mile on the treadmill at 1 degree in 1 hour.
Friday - 4 miles in 30 minutes - 1 miles at 8 mins, 1 mile at 7 mins X2
Saturday - 18.3 mile long run - steady effort and felt quite comfortable with the last 4 miles in 29 minutes
http://connect.garmin.com/activity/74165638
37.05 miles for the week
Sunday, 13 March 2011
Week ending 13th March
A long week of recovery. My thighs were pretty sore at the beginning of the week, so I ran as follows:
Tuesday - 4 miles in 32 minutes - my legs were stiff still
Wednesday - 6.76 mile trail run - steady effort and legs felt better -
http://connect.garmin.com/activity/72914685
Thursday - 10 miles on the treadmill at 1 degree incline in 1h15mins. Felt OK
Saturday - 16.8 miles long run - the quads and thighs felt heavy/sore by mile 5 and it was a slog the whole way. My legs still need recovery time.
http://connect.garmin.com/activity/72914671
However another 37.5 miles in the bank! 5 weeks until the big one!
Tuesday - 4 miles in 32 minutes - my legs were stiff still
Wednesday - 6.76 mile trail run - steady effort and legs felt better -
http://connect.garmin.com/activity/72914685
Thursday - 10 miles on the treadmill at 1 degree incline in 1h15mins. Felt OK
Saturday - 16.8 miles long run - the quads and thighs felt heavy/sore by mile 5 and it was a slog the whole way. My legs still need recovery time.
http://connect.garmin.com/activity/72914671
However another 37.5 miles in the bank! 5 weeks until the big one!
Sunday, 6 March 2011
Week ending 6th March
A week of two halves.
Tuesday - 6.8k in 30 mins with a 28min 4 miles, weights and core session
Thursday - Bailed on training and decided to rest up for the Berko Half
Sunday - Berk Half - 1h28mins05secs - huge new PB!!!!!!!!!!!!!!! Very satisfied, though my thighs are feeling it from really pounding the down hills. I started off with a 6.30 first mile and after the biggest hill between 2-3 miles was at 28 minutes for 4 miles and then with some down hill, 41 minutes for 6 miles. So far so good. The next hill was hard but still kept at it with a 7 min mile. I then got to 10 miles after some flat, a downhill and an up hill in 1h8mins40secs. This meant with a small down hill, and an up hill at 11.5 miles and a long, downhill last mile I was able to do the last 3.1 miles in 19mins20secs.
4 long weeks of 35-40 miles to go to build some more endurance for the marathon, but 3.15 is far more realistic a target than before!
Tuesday - 6.8k in 30 mins with a 28min 4 miles, weights and core session
Thursday - Bailed on training and decided to rest up for the Berko Half
Sunday - Berk Half - 1h28mins05secs - huge new PB!!!!!!!!!!!!!!! Very satisfied, though my thighs are feeling it from really pounding the down hills. I started off with a 6.30 first mile and after the biggest hill between 2-3 miles was at 28 minutes for 4 miles and then with some down hill, 41 minutes for 6 miles. So far so good. The next hill was hard but still kept at it with a 7 min mile. I then got to 10 miles after some flat, a downhill and an up hill in 1h8mins40secs. This meant with a small down hill, and an up hill at 11.5 miles and a long, downhill last mile I was able to do the last 3.1 miles in 19mins20secs.
4 long weeks of 35-40 miles to go to build some more endurance for the marathon, but 3.15 is far more realistic a target than before!
Friday, 4 March 2011
Week ending 27th February
A slight to change the plans this week. I felt really tired so cut the long run, and put in a half distance tempo effort as I have the Berko Half next week.
Tuesday - 10 miles on treadmill at 7.30 pace in 1h15mins (at 1 degree incline)
Thursday - 6 miles easy around Regents Park and Primrose Hill plus weights and some core work
Saturday - 9 miles tempo at 7 mins per mile - 1h03 mins. Felt good and could have gone on to 13 miles i think if necessary and a 1h32 half marathon. Quite satisfactory.
Tuesday - 10 miles on treadmill at 7.30 pace in 1h15mins (at 1 degree incline)
Thursday - 6 miles easy around Regents Park and Primrose Hill plus weights and some core work
Saturday - 9 miles tempo at 7 mins per mile - 1h03 mins. Felt good and could have gone on to 13 miles i think if necessary and a 1h32 half marathon. Quite satisfactory.
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