Another decent week.
Tuesday - normal interval session 5min warm up at 12kmh, 20 mins of 1 min intervals of16k followed by 12k with a 5 minute 12k warm down. Quite comfortable for 4.2 miles in total
Wednesday - hard tempo trail effort with the running club. 9.6 miles in 1h18 mins. A fast start followed by some serious hills!
Saturday - 10 miles on the road in in 1h14 mins - steady first 5 miles with a harder 5 miles to finish. A negative split.
Sunday - SNOW! I left the house to do 15.5 miles on the trails, and bumped into 2 guys from the club doing 10 miles, who suggested the 6 inches of snow would be hard going. It was so I went with them and did 9.4 miles in 1h28mins. It was very tough on the legs and I feel stiff already
The milage was slightly less than planned 33.2 but the quality was great and the snow run was good for leg strength.
Sunday, 5 February 2012
Thursday, 2 February 2012
Week ending 29th January
Two good weeks of running completed.
Tuesday - interval session 5min w/up 20 min ints session of 1 min 16kmh, 1 min 12kmh then 5 min w/down. 4.7 miles in total.
Wednesday - hard temp efforts of 9.6 miles and 8.7 miles with the fast running group. Tough
Saturday - steady 10 miles on my new road route. Both weeks in 1h15 mins
Sunday - 15 miles easy long run with a friend Ben. Tired by the end in 2h15mins. Heavy legged.
Week one - 38.4 miles
Week two - 39.3 miles
Higher milage than this time last year, with a good mix of interval, steady, hard and easy long miles.
Next week will be more of the same, and the week after easier on the milage as I run for the club at across country race.
I have new ascis gel ds 17's and they made me realise how lacking in cushioning my old pair were.
Tuesday - interval session 5min w/up 20 min ints session of 1 min 16kmh, 1 min 12kmh then 5 min w/down. 4.7 miles in total.
Wednesday - hard temp efforts of 9.6 miles and 8.7 miles with the fast running group. Tough
Saturday - steady 10 miles on my new road route. Both weeks in 1h15 mins
Sunday - 15 miles easy long run with a friend Ben. Tired by the end in 2h15mins. Heavy legged.
Week one - 38.4 miles
Week two - 39.3 miles
Higher milage than this time last year, with a good mix of interval, steady, hard and easy long miles.
Next week will be more of the same, and the week after easier on the milage as I run for the club at across country race.
I have new ascis gel ds 17's and they made me realise how lacking in cushioning my old pair were.
Sunday, 15 January 2012
Week ending 15th Jan
What a hard week! Very good though, I believe for the long term improvement of my running.
I did the following this week:
Tuesday - treadmill hill interval session. 20 mins of 1 min flat, 1 min at 8 deg's all at 12k, with a a warm up/warm down total of 5 miles.
Wednesday - 10.25 miles with the fast group in 1h18m. They had to stop for me on the hills and ran away in the last mile, and it was very tough, but a great hard run.
Saturday - Chiltern league cross country at Upton Court Park in Slough. Not a great location but 5.4 hard miles. Ran off to fast trying to keep up, and paid for it by having to hold on and no kick in the second half. I am not used to the shorter distances!
Sunday - 15 miles (supposed to be easy) trail run, but legs felt heavy in the last 5 miles.
Total of 35.65 miles. 5 in the mizuno's, 10.25 in the Innov8's, and 20.4 in the sic fuji's.
I am moving house next week, so will miss the first 3 days and will run a lesser effort/milage week, hence the hard efforts this week. I am tired and stiff this evening.
I am enjoying the shorter run's and hope they will improve my half marathon times later in the marathon training cycle.
I did the following this week:
Tuesday - treadmill hill interval session. 20 mins of 1 min flat, 1 min at 8 deg's all at 12k, with a a warm up/warm down total of 5 miles.
Wednesday - 10.25 miles with the fast group in 1h18m. They had to stop for me on the hills and ran away in the last mile, and it was very tough, but a great hard run.
Saturday - Chiltern league cross country at Upton Court Park in Slough. Not a great location but 5.4 hard miles. Ran off to fast trying to keep up, and paid for it by having to hold on and no kick in the second half. I am not used to the shorter distances!
Sunday - 15 miles (supposed to be easy) trail run, but legs felt heavy in the last 5 miles.
Total of 35.65 miles. 5 in the mizuno's, 10.25 in the Innov8's, and 20.4 in the sic fuji's.
I am moving house next week, so will miss the first 3 days and will run a lesser effort/milage week, hence the hard efforts this week. I am tired and stiff this evening.
I am enjoying the shorter run's and hope they will improve my half marathon times later in the marathon training cycle.
Sunday, 8 January 2012
8th January 2012 - the blog is back
After a long period of poor effort I have been running hard since early December and have had a couple of excellent improvements in the shorter distance I run efforts considering the apathy I had felt towards my running (I had still been running circa 25-30 miles per week). I ran the Regents Park 10k in London this morning and finished in 39.50 in a very consistent effort level for a 3 loop course which beat my target of 40 minutes. This was my first ever 10k.
I weighed 12st 3.75 pounds at the beginning of this week and weigh almost a stone more than marathon time last year. With some faster efforts such as club based cross country - starting next weekend and increased milage including regular 15 mile plus longer efforts I hope to get the weight off quickly. Also cutting on chocolate and fizzy pop will help too.
I am now running the Milton Keynes Marathon on Sunday 29th April after failing to get into London. I want to hit 3.15 as my B target, and a good for age sub 3.10 for my A target.
I will run club based cross country and off road championship races, plus some road half marathon's and a lot more 18-22 mile runs to ensure my speed and endurance are better this time.
I will put together a training plan this week and start monitoring the runs and the shoe wear I get too.
Here's to a great running 2012!
I weighed 12st 3.75 pounds at the beginning of this week and weigh almost a stone more than marathon time last year. With some faster efforts such as club based cross country - starting next weekend and increased milage including regular 15 mile plus longer efforts I hope to get the weight off quickly. Also cutting on chocolate and fizzy pop will help too.
I am now running the Milton Keynes Marathon on Sunday 29th April after failing to get into London. I want to hit 3.15 as my B target, and a good for age sub 3.10 for my A target.
I will run club based cross country and off road championship races, plus some road half marathon's and a lot more 18-22 mile runs to ensure my speed and endurance are better this time.
I will put together a training plan this week and start monitoring the runs and the shoe wear I get too.
Here's to a great running 2012!
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