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.
Sunday, 15 January 2012
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!
Sunday, 11 September 2011
Week ending 11th September
Easy week at last. I woke up on Monday with the onset of a cold which ultimately didn't develop to far, so decided not to run on Tuesday. I had also ordered a top of the range Silva Alpha 2 head torch which did not arrive on Wednesday when feeling better I would have probably gone to running club. I ran then on Friday and Saturday, followed by a Sunday cross training session as I had felt tired still this week, so decided to make the most of the break. I actually felt great on both runs with fresh legs for the first time in wwhat seems ages.
Friday - 4.2 miles (Mizuno's) 30 mins on the treadmill with 5 mins warm up, 20 mins of 1 min intervals of 12k and 16k and then a 5 min warm down. Felt great.
Saturday 8 miles (Innov8's) in 59.06 with the last 2 miles in about 13m30 secs, pushing hard but not to hard! I had forgotten I was wearing the garmin and only checked it at 6.15 miles and then ran hard to the end. A good effort.
A relaxed and refreshing week - back to 30 plus miles a week next week.
http://connect.garmin.com/activity/113623418
Friday - 4.2 miles (Mizuno's) 30 mins on the treadmill with 5 mins warm up, 20 mins of 1 min intervals of 12k and 16k and then a 5 min warm down. Felt great.
Saturday 8 miles (Innov8's) in 59.06 with the last 2 miles in about 13m30 secs, pushing hard but not to hard! I had forgotten I was wearing the garmin and only checked it at 6.15 miles and then ran hard to the end. A good effort.
A relaxed and refreshing week - back to 30 plus miles a week next week.
http://connect.garmin.com/activity/113623418
Sunday, 4 September 2011
Week ending 4th September
A recovery week of sorts this week. I decided that I need to cut the milage a little as follows.
Wednesday - 8.75 mile trail run with the club. Quite hard for the steady effort. Legs felt stiff. It was the first nit torch night of the year and made me realise that my torch was pathetic and needs updating. I have paid a lot but got a mega torch by Silva - an Alpha 2.
Friday - 8.25 mile road tempo effort. Quite hard and not particularly satisfying.
Sunday - 9.4 mile trail run steady effort. Felt harder than the time suggested,
This week has felt tough considering the decreased miles and effort. Not sure If I recovered as well as I could. Hopefully will feel better next week.
Wednesday - 8.75 mile trail run with the club. Quite hard for the steady effort. Legs felt stiff. It was the first nit torch night of the year and made me realise that my torch was pathetic and needs updating. I have paid a lot but got a mega torch by Silva - an Alpha 2.
Friday - 8.25 mile road tempo effort. Quite hard and not particularly satisfying.
Sunday - 9.4 mile trail run steady effort. Felt harder than the time suggested,
This week has felt tough considering the decreased miles and effort. Not sure If I recovered as well as I could. Hopefully will feel better next week.
Tuesday, 30 August 2011
Week ending 28th August
Wow! My first ever 50 mile week.
As I was back in Wales and had forgotten my new trail shoes I was stuck with the road for the week in some old heavy Kayano 17's (yuck). I have a decent 10 mile hilly route available and after a decent steady Tuesday effort of 1h16 mins I decided to stik with it and do it 5 times over the week.
Times ranged upto 1h20 later in the week, and I started every run with some achilles/lower calf pain which subsided after a couple of miles, and also got sore hip/ITB during each run. I think I have gotten used to shoes with less heel toe drop.
I am going to have a lighter week next week and then get into some harder tempo efforts with the half marathon's coming up
50 miles for the week - all in Asic Gel Kayano's.
As I was back in Wales and had forgotten my new trail shoes I was stuck with the road for the week in some old heavy Kayano 17's (yuck). I have a decent 10 mile hilly route available and after a decent steady Tuesday effort of 1h16 mins I decided to stik with it and do it 5 times over the week.
Times ranged upto 1h20 later in the week, and I started every run with some achilles/lower calf pain which subsided after a couple of miles, and also got sore hip/ITB during each run. I think I have gotten used to shoes with less heel toe drop.
I am going to have a lighter week next week and then get into some harder tempo efforts with the half marathon's coming up
50 miles for the week - all in Asic Gel Kayano's.
Wednesday, 24 August 2011
Week ending 21st August
A strong week again.
Tuesday - usual 30 minute treadmill session. 5 min walm up with 20 mins of intervals of 1 min at 12kph and 1 min at 16 kph. The last two faster intervals done at 17 kph, with a 5 min warm down. Weights and rolling, stretching session.
Wednesday - 8 mile tempo trail run with Tring running club. A couple of faster efforts mixed in and felt good.
Friday - 15 mile trail run steady. Felt stronger than the last effort but did not time things so probably went a tad slower.
Sunday - 5 mile road run back in Cardiff on holiday with the family. Did it in 32.40 which was pleasing as I pushed at a steady effort going out and harder on the way home. Compared to some of the Tring club efforts I was not pushing as hard so feel I could go a little faster.
32.1 miles for the week. 4.1 in the Mizuno's, 23 in the Asic Fuji's and 5 in my old Asic gel Kayano's (forgot all my running shoes - what a plank!)
Another good week in the bank, and some more strength I hope for bigger efforts later in the year.
Tuesday - usual 30 minute treadmill session. 5 min walm up with 20 mins of intervals of 1 min at 12kph and 1 min at 16 kph. The last two faster intervals done at 17 kph, with a 5 min warm down. Weights and rolling, stretching session.
Wednesday - 8 mile tempo trail run with Tring running club. A couple of faster efforts mixed in and felt good.
Friday - 15 mile trail run steady. Felt stronger than the last effort but did not time things so probably went a tad slower.
Sunday - 5 mile road run back in Cardiff on holiday with the family. Did it in 32.40 which was pleasing as I pushed at a steady effort going out and harder on the way home. Compared to some of the Tring club efforts I was not pushing as hard so feel I could go a little faster.
32.1 miles for the week. 4.1 in the Mizuno's, 23 in the Asic Fuji's and 5 in my old Asic gel Kayano's (forgot all my running shoes - what a plank!)
Another good week in the bank, and some more strength I hope for bigger efforts later in the year.
Sunday, 14 August 2011
Week ending 14th August
Another decent week completed of solid progressive running as follows:
Tuesday - 4.2 miles on the mill (Mizuno's) with 5 mins w/up then 20 mins of intervals, 1 min at 12kph and then 1 min at 16 kph with the last two intervals at 17kph as I felt good. Followed by 5 mins warm down. This is the first interval session I have done and I felt really easy. The harder tempo efforts with the running club must be at a decent pace as I felt comfortable at 16kph
Wednesday - 7.5 miles trail run (Fuji's) at a comfortable effort. I ran a hard last mile as the two usual group leaders were away so we had an easy week.
Friday - 9.3 miles trail run (Fuji's) - a decent effort in 1h7 mins for the 9 miles with an easy .3 miles cool down
Sunday - 10 miles road run (asic gel racers) - a decent effort again in 1h14.30 mins. I didn't push that hard for the time.
31 miles for the week.
I have update my shoe milage as follows:
Mizuno 225.5
Innov8 369.15
Gel racer 294.9
Fuji's 75.45
NB's 10
If I had not bought the fuji's then the innov8's would be close to their 500 mile retirement date but they will get some more milage when it gets wetter in the autumn as I have to rotate them with the fuji's more. The asics gel racers will get the 500 miles before retirement which should take them and the innov8's to Christmas before Santa replaces them. The NB's will gradually replace the mizuno's as the treadmill shoe to get use to them and get them a weekly outing before next year getting some 5-7 mile trail efforts.
Tuesday - 4.2 miles on the mill (Mizuno's) with 5 mins w/up then 20 mins of intervals, 1 min at 12kph and then 1 min at 16 kph with the last two intervals at 17kph as I felt good. Followed by 5 mins warm down. This is the first interval session I have done and I felt really easy. The harder tempo efforts with the running club must be at a decent pace as I felt comfortable at 16kph
Wednesday - 7.5 miles trail run (Fuji's) at a comfortable effort. I ran a hard last mile as the two usual group leaders were away so we had an easy week.
Friday - 9.3 miles trail run (Fuji's) - a decent effort in 1h7 mins for the 9 miles with an easy .3 miles cool down
Sunday - 10 miles road run (asic gel racers) - a decent effort again in 1h14.30 mins. I didn't push that hard for the time.
31 miles for the week.
I have update my shoe milage as follows:
Mizuno 225.5
Innov8 369.15
Gel racer 294.9
Fuji's 75.45
NB's 10
If I had not bought the fuji's then the innov8's would be close to their 500 mile retirement date but they will get some more milage when it gets wetter in the autumn as I have to rotate them with the fuji's more. The asics gel racers will get the 500 miles before retirement which should take them and the innov8's to Christmas before Santa replaces them. The NB's will gradually replace the mizuno's as the treadmill shoe to get use to them and get them a weekly outing before next year getting some 5-7 mile trail efforts.
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