Mon 14 Nov 2011

Six miler tonight, have really got to get back to some serious training. Only got one run in last week, seemed to be looking for excuses not to run rather than getting on with it.  Marathon Build up start only about a month away now, so need to get some base milage in.
Did two laps of Lyminge, very dark and gloomy evening and a lot cooler than yesterday. Miles were 7.25/7.40/7.20/7.38/7.30/7.12.

Milage: 6 miles             Time 00:44:50        Pace:7.28 m/m

Saturday 5 Nov 2011

Training session at Brockhill Country Park with Folkestone RC. Hill session on the country, warm up round school playing fields and half of valley then some dynamic stretching before starting main part of training. This consisted of 2 x hill from bridge to main gate, then moving along to other end of valley 3 x circuit one way round (hard uphill, jog recovery and hard downhill) the swapping and doing 3 x same but in opposite direction. Then jog back passed lake for 2 x very steep short hill through picnic area. When this was done a good warm down back through the valley and up around school playing fields.

Milage:  6 miles+

Thursday 3 Nov 2011

From Club jog up to Leas, then ran with the juniors on their 2 Mile Time Trial and then jog back to Club, followed by about 5 laps of cricket field to bring milage up.

Milage:  6 miles

Wednesday 2 Nov 2011


Rest day

Tuesday 1 Nov 2011


Hill Session: Jog from Club to hill at Radnor Cliff followed by a few strides and dynamic stretches, then into 20 mins continuos hills running about 100m over the top to prevent the getting to the top of the hill and then looking for a rest feeling. After this we moved up to the Vets at the top of Sandgate Hill and did 5 x downhill along Radnor Cliff Crescent (approx 150m). Trying to practice running hard downhill as some of the club members indicated that they felt they were losing out going downhill.  From here we jogged back to the Club.

Milage:  7 miles           Time: 00:58:01

Monday 31 Oct 2011


Easy run from home, across golf course and 4 laps of Lyminge then returning home. Splits: 7.46, 7.47, 7.40, 7.55, 7.51, 7.51, 7.56, 7.55 & 7.53.  So all pretty consistent.

Milage:  9 miles          Time:  01:10:38      Ave Mileage: 7.53 m/m

Hi Back at Last!!!!!

Been a long time since my last post, had a good summer probably raced to much and did not have enough rest which resulted in hamstring injury during the Wingham 10km on 11 September.  Had a week off then a week light jogging thinking that would be enough, and as a member of the Folkestone RC team declared at the Southern 6 Stage Road Relays at Aldershot decided to test it out by running leg 3.  Did first mile in about 5-17 then coming down hill back into arena felt hamstring go again and had to virtually hobble round second lap so that I could hand over to 4 leg runner and keep team in competition.
After that decided to have three weeks off because I wanted to try and have it ok for the start of Marathon training in mid December.  Had to miss first Kent League Cross Country at Swanley which was awful as I love running on the country and it means that I wont be able to complete the whole series, where I finished 2nd vet overall this year. Never mind, I have been very lucky with injuries in the past and this is the longest time I have ever had off in 30 years!!!
Will now try and keep blog updated going forwards. Will use November as a building base getting ready for Marathon Training in December and I also start my Coach in Running Fitness Course on the last weekend in November, so busy times ahead.

Mon 4 Jul 2011

Another nice warm sunny evening, as now trying to get the milage up I did a ten miler tonight.  Tried to keep the pace comfortable as got the last relay at Canterbury tomorrow so didn't want to go flat out tonight.  Tried to maintain a 7.30 m/m routine which worked out quite well except for mile 3 which went all the way up Longage Hill out of Lyminge. Please with even pace and splits were as follows:- 7.20 / 7.27 / 8.11 / 7.28 / 7.24 / 7.35 / 7.27 / 7.11 / 7.14 / 7.19.

Distance:  10 Miles    Time:01:14:39       Pace: 7.28 m/m

Sun 3 Jul 2011

AM - Went to watch Lucy at the PodPlus 3 Lakes 5km event at Ashford July Rose Stadium. Blistering hot morning and most of run was off road, but she had a good run and finished 2nd lady overall!!! Brilliant.!!

PM  -  Still very warm but breeze had picked up a little, went on same route as Wednesday but added an extra mile into middle of run, first half was at quite a steady pace but then slowed on second half due to heat and off road parts.  Splits- 7.26 / 7.26 / 7.57 / 7.14 / 7.31 / 7.30 / 8.18 / 7.50 / 7.49 / 8.15 / 8.00 / 8.14 / 8.26.

Distance:  13 Miles   Time : 01:42:02    Pace: 7.51 m/m


Weekly Summary:  51 Miles
Good first week on current schedule,  51 miles is solid didn't want to to much to soon, will add some extra runs in next week to raise milage again, and might possibly race next Sunday.

Sat 2 Jul 2011

Easy 3 mile run with Lucy so she could loosen up before tomorrows race.  Splits - 8.14 / 8.20 / 8.41

Distance:  3 Miles    Time:  00:25:07   Pace: 8.25 m/m

Fri 1 Jul 2011

Rest Day

Thurs 30 Jun 2011

Went out for run with Lucy tonight as she wanted to get steady one in before race at Ashford on Sunday.  Did lap of Broadmead village with rest of group before doing a loop of Cheriton Road, Park Farm Road, and then back down Cherry Garden Avenue and then doing a lap of Polo Ground.

Distance:  5 Miles   Time: 00:42:49    Pace: 8.33 m/m

Wed 22 Jun 2011

Nice evening, weather warm but slight cooling breeze which made it perfect for running, was going to do 10 miles but decided to extend to 12 miles adding the extra part in Lyminge Forest.
Splits - 7.19 / 7.26 / 7.43 / 7.14 / 7.21 / 7.58 /7.41 / 7.35 / 7.36 / 7.12 / 7.10 / 7.06

Distance: 12 Miles    Time: 01:29:27     Pace: 7.27 m/m

Tues 28 Jun 2011

Interval session at Folkestone RC
1.5 mile warm up then
10 x 3 mins with 1 min recovery  - This equates to about 5 miles hard running
1 mile warm down

Distance: 8 Miles

Mon 27 Jun 2011

After several easy weeks following straining back, its now time to get back to some routine and a few more miles. targeting Le Touquet 10km on 20 Aug. This gives me 8 weeks to get back into shape, but will be off for 6 days at the beginning of August, which will take as a mid session break.

So tonight did 10 miles, nice warm evening  made run feel quite relaxed. Splits -  7.28 / 7.46 / 8.14 / 7.37 / 7.39 / 8.04 / 7.38 / 7.32 / 7.22 / 7.11.

Distance 10 Miles         Time : 01:16:38    Pace: 7.40 m/m

Fri 24 Jun - Sun 26 Jun 2011

Rest - No runs

Thurs 23 Jun 2011

Session at Club.
Warm up 1.5 miles then intervals as follows:-

1 min hard 1 min easy  x
2 min hard 1 min easy  x
3 min hard 1 min easy  x
4 min hard 2 min easy  x
5 min hard 2 min easy  x
4 min hard 2 min easy  x
3 min hard 1 min easy  x
2 min hard 1 min easy x
1 min hard
Followed by couple of laps of cricket field warm down.

Distance:  8 Miles

Wed 22 Jun 2011

Went out from home tonight up through Lyminge and into Lyminge Forest and looping back.  After last nights hard run very pleased with pace tonight. Splits- 7.08 / 7.15 / 7.42 / 7.10 / 8.50 / 6.37 / 7.05 / 7.14 / 7.15.

Distance:  9 Miles       Time:  01:06:21   Pace: 7.22 m/m

Tues 21 Jun 2011

INTER CLUB RELAY - Leg 4 Deal

Ran 4th leg tonight after 3 mile warm up.  Took over in 4th place about 20m down on Ashford AC pushed hard over first hard of course and caught him and second place guy at the turn, however used up to much energy and could not keep pace going on the return with wind behind and they both pulled away from me and opened up about a 30m gap at the end. Distance was 2.33 miles splits 5.25 / 5.43 / 1.54.

Distance:  6 miles         Time(Race): 00:13:03   Pace(race): 5.37 m/m

Mon 20 Jun 2011

Steady run from home, went out not really sure how I would go and was quite pleased with result. Splits-7.07 / 7.10 / 6.58 / 7.29 / 7.13 / 7.20.

Distance:  6 miles       Time:  00:43:22        Pace: 7.13 m/m

Thurs 16 Jun - Sun 19 Jun 2011

Thurs 16  -  Session at Folkestone      4 miles total
                   1.5mile warm up
                   4x200m with a 200m recovery
                   then
                   8x100m with 100m recovery
                   800m jog
                   Stretches

Fri 17  -  No Run
Sat 18 -  No Run

Sun 19 -  Easy run with Lucy around Lyminge  - 4 Miles

Wed 15 Jun 2011 Kent 10000m Championships - Dartford

Kent AA 3000m & 10000m Track Championships - Dartford

Went up with Lucy who was doing the 3000m, did a couple of Laps with her round Dartford Central Park, before she went in to get ready for her race, I continued and did about 4 miles warming up including stretching and strides. Just getting back in time to watch the 3000m.  The Club were well represented with Rona winning the whole race, next came Nikki, Lucy, Catherine, Kim & Tina. All recording good times faster than they had run at a time trial  previously on Saturday.

Then Mens 10000m followed and I did not blast off and got into a good steady pace following Dave for probably the first 8-10 laps, legs not feeling to bad but just has a slight ache at top of calf behind left knee.
Went past Dave expecting him to stick to my shoulder but opened up about a 10m or so gap, as faras I could judge listening to the supporters. Went through half way in 17'47 which is equilivant to 5.44 m/m pace.
Very fine rain now coming down, and got lapped by leader twice before the end of the race. really concentrating on trying to keep pace going and keep a head of Dave.  Lap counter got very confusing towards the end as it is counted down for the leader. With about two laps to go Dave came past me at quite a pace that I could not respond to as I needed to keep something for the last lap. I pushed hard over the last lap and finished with a time of 36'33. Second 5km had taken 18'39 (ave pace 5.58 m/m).   Very pleased with end result after a difficult 2 weeks and got a lot of confidence back. Finished 3rd Vet 40.  Dave S got 1st Vet 50 and Grahame got 2nd Vet 60.  So all in all a good night for Folkestone RC.

Distance Race:       10000m                      Time: 00:36:33            Pace:  5.51 m/m
Distance Overall:   10 Miles

Tues 14 Jun 2011

From Club tonight, went out with Dave G, Dave S & Will for an easy 5 miler, we are all racing tomorrow night in the 10000m at Dartford. After last nights run I decided that I would give it ago tomorrow if anything just to assess where I am at the moment.


Distance:  5 Miles                 Time:  00:38:44     Pace:  7.48 m/m

Mon 13 Jun 2011

Dropped youngest daughter off at Folkestone Sports Centre, so I went for a run from there, going across Polo Ground up to Brickfields and then along the track by the side of the Channel Tunnel all the way along to Newington Lane and then turned and came back same way. Tried to run at a good pace just to see how I was feeling for Wednesday night. Quite pleased with result, splits were:- 7.43 / 6.55 / 7.11 / 6.42 / 6.30 / 6.58. Not to bad after a week off and a very easy week.

Distance:  6 Miles           Time:   00:42:02          Pace:  7.00 m/m

Sun 12 Jun 2011 HAMSTREET 10KM

HAMSTREET 10KM

Promised Lucy that I would run this race with her, as it was her first 10km for about 3 years. Advertised as follows 'the course will be run along quiet country lanes and we'll be looking to set a flat or slightly undulating course to enable some fast times to be posted.'
Unfortunately this was not strictly correct - in fact the route started off as alap of the village green, then we were on the road for about a quarter of a mile before we entered Hamstreet Woods where we completed 2 laps which totalled about 5.5 miles. Due to the rain yesterday some parts of the course were very muddy and slippery, especially so in road shoes!! Also the paths in the woods were quite undulating.  Coming out of the woods we followed the same route back to the finish area.
I think the surface conditions where not condusive for fast times.

All in all I did enjoy the course, proabably because I like cross country, and If I had been racing seriously then would have probably been up at the sharp end. It was run by Grace Nichols in 38'21.
Lucy did really well and finished in 52'14 just piping me by a second, it must have been the sprint finish!!.

Distance:  8 Miles (Overall)           Time :  00:52:15       Pace Race:  


Weekly Summary - Easy come back this week after having the back ache problems last week. The ache in back and hip had not totally gone but were 10x better, even after the off road 10km.  Kent Champs 10000m next week , will assess how I fee before deciding to run.

Fri 10 & Sat 11 Jun 2011

No runs!!!!!!!!!!!!!!!

Thurs 9 Jun 2011

Went down to Club tonight, did warm up with the group then went off to help Lucy with her 1.5 mile time trial. Went out of Polo Ground onto Cherry Garden Avenue where we started, then went up on Cheriton Road along to Cornwallis Avenue which we went down until we got to Broadmead Village then followed the loop round clockwise finishing outside the Folkestone Academy. Time was 10m 20s. We then went back across Polo Ground and joined the rest of the group for a warm down.

Distance: 4 Miles            Time (Effort):   00:10:20               Pace (Effort): 6.54 m/m

Wed 8 June 2011

Started at Brockhill School tonight , across the playing fields, down Darky Lane to bottom of Hythe Hill across the road through Nurseryfields and Millfields and onto canal bank towards West Hythe, turned and came back after 2.5 miles.  Running with Lucy, back felt almost back to normal with only very slight ache and hip giving no pain at all tonight, I think that well on the way to getting better. Will keep it easy for rets of this week and then start milage and speed next week as long as everything is still ok.  Splits:- 8.19 / 8.14 / 8.22 / 8.32 / 10.22(steep uphill).

Distance: 5 Miles      Time:  00:43:52    Pace: 8.47 m/m

Tues 7 June 2011

SUMMER RELAYS - 3rd LEG ASHFORD

At Victoria Park Ashford tonight for the inter-club relays, although not actually taking part myself due to recovery from last weeks back problems, was there in my Team Managers role. We had a good A Team out tonight, Tom, Ben Dave G & Sam. We were in the top four from the start and everyone put in a good solid performance so on the last leg Sam was able pull away and give us a comfortable victory, our first of the summer. It is really interesting this year as there is not one team that is totally dominant, so it all counts on the next two legs.
Myself I just did four miles jogging round the course supporting our teams, back felt a lot better tonight and the hip ache was only very slight. I made the right decision not to run as legs feeling a little stiff afterwards.

Distance:  4 Miles

Mon 6 Jun 2011

Back and hp felt a lot better today at work, and could only really feel it occassionally. Therefore decided to do very easy run tonight.  Felt lower back straight away and hip was aching as well but as run progressed hip eased off.  Back could be felt through whole run but was only a discomfort, however I don't think I will be able to run fast at relay tomorrow.   Splits  7.45 / 8.08 / 8.05 / 8.15

Distance:  4 Miles      Time:  00:32:15     Pace:  8.04 m/m

Mon 30 May - Sun 5 Jun 2011

Sunday evening sitting at computer with feet up on a stall to the side, then twisting on way to work on the computer and then twisting to watch the TV behind me, left me with a very sore right hip and lower back on Monday, so didn't run. Went down to the club on Tuesday to see if a run would ease it a bit but could only manage 1.5 m warm up, didn't do the session just watched and encouraged then did 0.5m warm down. It felt quite painful just doing that and I wasn't running freely. Thurs and Friday were worst days and hardly got any sleep Thurs night.  By Sat it had eased a bit but could still feel it and was tender ratherv than painful.  No chance of being better for 5000m on Sunday so rested both days.

Weekly Total:  2 Miles

Sun 29 May 2011

Rested today as just wanted to make sure left calf was ok, felt it once during the day but that was one off when coming down flight of stairs,  therefore better to rest today and not aggravate it.


Weekly Distance: 24 Miles

It has now been about 6 weeks since the marathon and although I only had a week without running following it the weeks since have not been high milage.  I have been pleased with the interval sessions that have been done and I think now if I can increase the milage to give the strenght which is plainly visable to see when you look at the marathon training, a 34:50 10km & 1:17 Half off one session a week, things should look quite promising.  This week has been quite low but I should now be rested for some higher milage!

Sat 28 May 2011

Interval Session - Julie Rose Stadium

Early start 08.00 so that we could use the Track as it had been booked up later.  Starte with 1,5 mile jog to warm up over to Ashford Rugby Club and back. Todays session was  [300m hard x 150m walk rec x 250m hard x 100m walk rec] X 5.  Cool overcast morning and quite a breeze blowing into your face coming down the home straight.

                                  300m                            250m                

Set 1                          51s                               44s
Set 2                          53s                               43s
Set 3                          53s                               42s
Set 4                          54s                               45s
Set 5                          53s                               43s

This was followed by 4 x 150m hard - First 2 very hard, on third felt a twinge at top of left calf so pulled up at about 50m and just strided out last effort.

This was followed by 2 laps warm down.

Distance:  6 Miles             Time :01:09:34

Thurs 26 & Fri 27 May 2011

Thurs - No run, went to launch of the new Cheriton Road Sports Ground

Fri - No run Scouts.

Wed 25 May 2011

Same course as Monday so first three miles on country were quite conservative, however once I got onto the road I was feeling good and fresh and managed to push pace on quite fast although it was down hill. Splits - 8.53 / 8.14 / 8.27 / 6.31 / 6.25 / 6.30.  Again hip not to bad tonight.

Distance: 6 Miles               Time :  00:45:02             Pace:  7.30 m/m

Tues 24 May 2011

Summer Relay Series - Thanet

Did lap of the course as a warm up and then did some dynamic stretches and strides. Nice evening, strong wind has seemed to have died down a bit by the time it had come to run. I took the 4th and final leg, teammates had managed very well and had got us up into 2nd position, Invicta were in front with quite a gap. I went out hard with wind behind trying to concentrate and try and pull back the deficit back, when I could catch some glimpses of leader I though that I had managed to close a little, at the turn it was back down onto the seafront and the wind was in our faces now. I tried to keep the pace going and drive on but in the end the gap had been too big. However very please with time 12:25 looking back in log books it looks like that this was the fastest time I have recorded for this course previous best was 12:34. Splits  5.13 / 5.41 / 1.30.

Distance Overall: 6 Miles           Time Relay Leg: 00:12:25        Pace Relay Leg: 5.28

Mon 23 May 2011

Easy Run - After yesterdays race and before tomorrows relay. After back ache and hip ache yesterday, today it was surprisngly not a problem at all . First 3 miles on country and second 3 miles on road. Splits- 9.04 / 8.29 / 8.51 / 6.59 / 7.10 / 7.18.

Distance: 6 Miles             Time: 00:51:07         Pace: 8.27 m/m

Sun 22 May 2011 - Sittingbourne 10km

SITTINGBOURNE 10KM

Very windy morning, I had a couple of days off in run up to this race to try and clear hip ache up but still not quite right, stiffness seemed to move across to lower bacjk during the race.
Did 4 miles warm up including jog, dynamic stretches and strides. Race started off well and for first mile was in lead group quite comfortably, then seemed to be not able to keep the same pace going and the lead group started moving away, the next couple of miles were quite undulating nad then about half way we had to run about 200m across a footpath by the side of a field, once across this we turned and were heading back. The strong wind was now behind us and manged to pick the pace up a little, could not hear anyone close behind until we turned a right hand corner with about three quarters of a mile to go, when glanced back and could see someone about 30m behind, tried to pick the pace up and hold the gap, which I managed to do until the finish. Came 5th overall and was 1st Vet.  Splits 5.37 / 6.16 / 6.06 / 5.57 / 6.04 / 5.26 / 1.33 = 37.03
As back was aching I did not mange a warm down.

Distance Overall: 10 Miles    


Weekly Distance:  41 Miles       Although right hip is aching it is not impeeding running or causing any adjustment in running action.

Fri 20 & Sat 21 May 2011

Rest Days - As wanted to try and rest hip up before race at Sittingbourne on Sunday.

Thurs 19 May 2011

Interval Session at Club -  Warm up then 4 sets of (4 min hard x 1 min rec x 2 min hard x 1 min rec), equating to 24 mins hard running. This was followed by warm down and some dynamic stretching.

Distance: 7 Miles        Time 00:56:29

Wed 18 May 2011

easy Recovery run - Hip seems to be worse when I wake up in the morning but then eases during the day. Did easy 6 tonight first three miles on country second three miles on the road as can be sen by the splits: 9.04 / 8.38 / 9.22 / 7.32 / 7.41 / 8.12.

Distance: 6 Miles    Time: 00:50:33      Pace: 8.25 m/m

Tues 17 May 2011

Inreval session at Club - Warm up about 2 mile jog then  2 sets of 5 x 400m with 200m jog recovery and 400m jog recovery between sets. Splits  - 1.12 / 1.16 / 1.15 / 1.18 / 1.17 -- 1.17 / 1.13 / 1.16 / 1.17 / 1.13.  Then good warm down, hip and hamstrig still tight but did not compromise session.

Distance: 8 miles              Time: 01:08:46      Ave Pace Effort: 1.15

Mon 16 May 2011

Easy run - right hip and left hamstring feeling quite tight after yesterdays race, so just ran easily to try and loosen them a bit. First 5 miles slower as these were done on the country over the north downs , second 5 miles a bit faster as these were back on the road. Splits 9.17 / 8.25 / 8.51 / 8.49 / 9.11 / 8.01 / 7.41 / 7.46 / 7.44 / 8.15.

Distance: 10 Miles            Time: 01:24:09              Pace: 8.25 m/m

Sun 15 May 2011

HYTHE ROUND THE HOUSES RACE 2011

19 years since I won this event in 1992 I managed to win again!!!!!

It was a nice sunny warm morning with a slight breeze, I did a 3 mile warm up with some dynamic stretches and strides and then was ready to go.  Starting in Dental Street , we had a fast 400m start before dropping down into the High Street for the first time, past the fast starters just before the downhill and took the lead and ran the whole race from the front, must have pulled gradually away as I could not hear anyone just behind, its funy the thoughts that go through your head when you are in the lead. You keep thinking that you are going to run out of steam and get passed just before the line, but thankfully that did not happen. In the end after 4.5 laps I had about 100m on Dave G who finished runners up. Splits were 5.09 / 5.30 / 5.38 / 4.00 being 3.73 long.  Did half a lap warm down with Lucy who did really well and got a trophy for being third senior lady.   Not a bad Family day out!!!!!                                       



Sat 14 May 2011

Feeling very stiff in the hamstrings following dynamic stretches on Thursday night after session. Went out for a very easy 9 miles to ease legs and also as have Round the Houses race tomorrow.   Splits 7.49 / 7.30 / 8.10 / 7.29 / 7.50 / 8.01 / 7.26 / 7.41 / 7.50.

Distance:  9 miles           Time: 01:09:51                 Pace:7.46m/m

Fri 13 May 2011

Rest Day - Scouts

Thurs 12 May 2011

Club Interval session on Pologround. Warm up then 1 min x 2 min x 3 min x 4 min x 5 min x 4 min x 3 min x 2 min x 1 min, with 1 min jog recoveries in between each effort.  Following session did warm down jog and then did some dynamic stretches.

Distance: 8 Miles           Time: 00:52:56             Pace: 5.59 m/m

Wed 11 May 2011

Feeling quite energised from yesterdays fast relay leg and went straiht out tonight and got onto the pace, not feeling tired at all so turned run into Tempo session. Splits as follows  7.02 / 6.44 / 7.20 / 6.43 / 6.37 / 6.56 / 6.29 / 6.06 / 6.15 / 6.08. Very please with run.

Distance:  10 Miles       Time: 01:06:28           Pace:  6.39 m/m

Tues 10 May 2011

Summer Relays - Leg 1 Folkestone

Did 1 lap warm up  with some dynamic stretches and strides and got ready to go off on third leg. Tookover from Ben about 20m behind Lynton from SKH, worked steadily back to him and finally caught up with him going down the hill into sandgate just before the turn at half way. Then tried to push on hard back up the hill to get a gap over him. Was pushing hard all the way back and once on the seafront I could see Ian from Ashford and District about 50m ahead, was closing down slowly but never really got close enough to concern him, handed over to Dave G who brought the team home in 4th place. I Finished 12th fastest out of 202 runners. Did about a 2 mile warm down.

Distance: 7 Miles          Relay Time: 00:14:48           Pace: 5.39 m/m

Mon 9 May 2011

Rest Day - Felt really tired when I got home from work so decided to have a power nap.

Sun 8 May 2011

AM  - Easy recovery run, legs a little stiff after yesterday track session, but eased off after a few miles.
splits were  7.24 / 7.21 / 7.47 / 7.13 /7.29 / 7.41 / 7.25 / 7.15 / 7.31 / 7.36.

Distance: 10 Miles             Time: 01:14:46            Pace 7.28 m/m

PM - Easy run with Lucy, felt much stiffer tonight than I did this morning. Splits 8.15 / 8.47 / 9.22 / 9.28

Distance: 4 miles               Time: 00:35:53            Pace 8.58 m/m

Total Distance for week:  45 miles

Sat 7 May 2011

Track Session with Club at Julie Rose Stadium

1.5 miles warm up then down onto track session was as follows  [400m x (100m rec) x 300m x (200m rec) x 200m] X 3 with 400m recovery between each set. times as follows:-

                                            400m                  300m                 200m

                    Set 1                68s                     51s                    31s
                    Set 2                67s                     51s                    32s
                    Set 3                68s                     51s                    33s

These were followed by 2 x 150m hard and 2 x 100m strides.  Finishing off with a 4 lap (1 mile) warm down).

Distance:  7 Miles                  Time 01:11:48

Fri 6 May 2011

Rest Day - Scouts

Thurs 5 May 2011

Club Night. Met at West Hythe again and did mile loop as warm up. Then did Interval Session 2min x 3min x 4min x 3min x 3min with 2 min recovery jog between each. Finished off with another mile lap warm down.

Duistance: 6 Miles       Time: 00:46:37     Pace: 5.35m/m (efforts)

Wed 4 May 2011

Scout AGM - So no time for a run.

Tues 3 May 2011

Club night - Summer relay trial. From Club we ran down to the Rotunda via the Leas for a warm up. We then did the trial of the course we will be using for the Summer Relays. Breeze was coming from East so fast on the way out but having to run into wind on the return. Splits were 5.29/5.44/3.28   Average 5.37 m/m
Warm down jog back to club house,

Total Distance: 6 Miles

Mon 2 May 2011 - Race: Ted Pepper 10km

TED PEPPER 10km - Bromley

Woke up to a nice bright morning but very windy.  Had decided to have ago at this race last week as it incorprated the SCVAC (Southern Counties Veterans Athletics Club) 10km Championships.  I joined SCVAC earlier in the year with the British Masters X-Country in mind but due to cold at that time I didn't do it.  Anyway back to today,  the course was three (2 mile) laps, with that very strong wind blowing into your face for the majority of 1 mile of each lap.  Did lap & half warm up and some dynamic stretches and strides which came to about 4 miles in total.
The Race - Started off well once we got clear of the start and first mile was reached in 5.29 and was running in 4th position with Clayton Barrett (Medway) on my shoulder, the second mile which was a bit more sheltered from the wind and Clayton moved ahead at about 1.5miles, the second took 5.37.  Back into the wind for third mile which took 5.43.  Was starting to feel a little tired now and got passed by two more runners at about 3.5 miles putting me back to 7th position.  At the 4 mile point an Orpington Runner moved passed me, which was reach in 5.47.  I dug in a took a drink as we went out for the last lap and moved back ahead of him but could still hear him just behind, we were now doing our last stretch into the strong wind and I was trying to push on but I think the wind took its toll as we went through the 5 mile point in the slowest mile of the race 5.59.  I could still hear the Orpington guy behind me and I really tried to pick the pace up in last mile thinking all the time if he does catch me then I would try and hang on until the last couple of hundred metres and try and sprint for it. But I managed to keep gap and went through the six miles point in 5.49. Last quarter of a mile I drove on hard and managed to stay in front and finished 7th overall.
Considering  London was only two weeks ago I was pleased with performance this morning.
Did a further lap warm down.

Distance Overall :    12 Miles                Time Overall:  01:29:14
Distance Race:        10 km                   Time Race:     00:36:01          Pace: 5.43 m/m

Sun 1 May 2011

Went out in evening with Lucy for easy run off road up around Tolsford Hill, pace quite slow as Lucy was very tired tonight. But she did well and got up some steep off road hills, dropped her back at home after 4 miles and I went off and did another 2 miles. Splits:- 9.55 / 9.08 / 12.41 / 9.17 / 7.39 / 7.42

Distance: 6 Miles               Time:  00:56:25      Pace:  9.24 m/m

Weekly Total:  45 Miles
First full week back after marathon, with good mixture of fast running and easy running.  Getting ready for race tomorrow and relay trials on Tuesday.

Sat 30 Apr 2011

Rest Day :  Well earned !!!!!!

Friday 29 Apr 2011

Bank Holiday - Royal Wedding Day
Went out in afternoon and did same route as Wednesday, again slower first half which was off road, picking up pace more on second half which was more road.  Splits:- 8.42 / 7.48 / 8.15 / 801/ 8.34 / 7.17 / 7.04 / 6.26 / 6.26 / 6.19 .

Distance:  10 Miles      Time: 01:14:56         Pace:  7.30 m/m

Thurs 28 Apr 2011

Could not meet at Club tonight as Hockey Club having dinner and AGM.  Therefore we met at West Hythe and did a session along the canal towpaths.  This was a nice setting as the paths were nice and flat and also they were sheltered to some extent by the hills behind. We did 1+  miles warm up, then went into 8 x 2 mins hard with 1 min jog recovery,  the first two I did with Lucy, and the final six were more at my pace.  this was followed with about mile jog cool down back to car park at West Hythe.

Distance: 5 Miles               Time:  00:45:04      Pace:    8.27 m/m

Wed 27 Apr 2011

Went out onto country for first part of run tonight, up onto the north downs over Tolsford Hill across to Farthing Common and then down into Skeet and West Lyminge, then up into Lyminge Forest over to Lord Whiskeys at Rhodes Minnis, down Longage Hill into Lyminge and back across golf course.  As first half was off road and undulating pace was quite slow, on second half through the forest tracks and onto the road the pace picked up considerably :- 8.37 / 8.05 / 8.18 / 7.53 / 8.30 / 7.30 / 7.26 / 7.13 / 7.10 / 7.27 .

Distance:  10 miles              Time: 01:18:14           Pace:   7.49m/m

Tues 26 Apr 2011

From Club, two laps of Polo Ground warm up, then into a fairly tough interval session as follows:-
1min x 2min x 3min x 4min x 5min x 4min x 3min x 2min x 1min with 1min stand recovery between each interval.  After several days really hot weather today was very windy and felt really cold. After interval did a further lap of the Polo Ground as warm down.

Distance: 8 Miles     Time: 01:04:36      Pace:  Didn't manage to record pace of intervals

Mon 25 Apr 2011

Bank Holiday Monday - Went out in evening with Lucy along Hythe Seafront,from the Fishermans beach almost to the Rowing Club in Sandgate and back. Quite a stiff north easterly breeze blowing into us on the way out, but a fairly warmish evening.  Just running at Lucy's pace and she was going well as this was the first time she had run 6 miles since she started running again.  Splits :- 7.56 / 7.51 / 7.52 / 7.58 / 8.17 / 8.29 .

Distance: 6 Miles      Time:  00:48:25    Pace: 8.04 m/m

Sun 24 Apr 2011

Calfs still a little stiff from yesterdays track work so started off easy and worked into run gradually picking up pace, not feeling too bad at the end.
Splits:- 7.29 / 7.21 / 7.27 / 6.53 / 7.06 / 6.54 / 6.39 / 6.29 / 6.14

Distance: 9 Miles      Time: 01:02:36    Pace:  6.57 m/m

Weekly Distance: 22 miles

Meant to have week off after Marathon, but as on holiday plenty of time to rest and by Thursday I was desparate to go out and do something. Really enjoyed track session on Saturday and did not really feel effects of Marathon in legs. Recovered well fromMarathon and now just want to get on with some shorter races.

Sat 23 Apr 2011

AM - Track Session at Julie Rose Stadium:
Warm up 1.5m jog, then onto track did some dynamic stretches and strides, before starting session.
Session was 10x300m with 100m jog/walk recovery. Ran it fairly consistantly with splits as follows:-
53s / 54s / 53s / 52s / 52s / 52s / 52s / 52s / 50s / 49s
Followed by 1.5m jog cool down.

Distance: 5 miles


PM - Easy run along Hythe seafront with Lucy, calfs quite stiff from this mornings track session.
Splits:- 7.46 / 8.15/ 8.26 / 8.03

Distance: 4 miles            Time: 00:32:34       Pace: 8.08 m/m

Fri 22 Apr 2011

No run, rest day - Marshalling Folkestone 10

Thur 21 Apr 2011

Couldn't resist going out with Lucy to Brockhill Country Park where Folkestone RC were meeting to a session. Did about mile warm up then Parlauf session on the track. One person runs hard one way round track and the other jogs in the opposite direction, when you meet you turn and swap over and run hard and jog respectively. This was kept up for a period of 20 mins. Then did about half mile warm down.

Distance:  4 Miles        Time:   00:38:45      

18,19 & 20 April 2011

No running these days recovering from Marathon.

Sun 17 Apr 2011 - THE LONDON MARATHON

Well here I am again, Marathon day.  Alarm set for 05.00 ready to catch 06.30 train from Ashford. All connections went smoothly and arrived at Blackheath at 08.30, made my way through the blue start area to the Championship Area, it was not a great deal difference from the Good for Age start apart from the toilet queues were much shorter. Got ready and put kit bag on the truck at about 09.20, did a little bit of jogging and a few stretch drills. Then we made our way over to the start area. On the start line I could see Rona a few metres ahead of me but to crowded to get to her.
09.45 Richard Branson started the race and we were off, settled down into nice comfortable pace that was about 6.00 m/m and caught Rona just before the first mile point. Felt really relaxed no aches or pains and the first few miles went by, I could see Mark Wilkins from Invicta up ahead about 20m and tried to keep the gap even, then at about 5 miles I was on his shoulder and still running strongly. We went past the end of the Cutty Sark not round it as usual due to restoration work this was at about 6.5m, took my first gel here thinking that the next water station was just round the corner but it wasn't so had to go another half mile before I could get some water to dilute it down. Then saw Dave, Nikki & Kylie from Folkestone RC supporting, good to see some friendly faces. Still going well at 9m and went past Richard Whitehead the GB Paralympian, 200m and Marathon World Record Holder. Truely inspirational seeing this double amputee running at this pace on his blades. Anyway got round Rotherhithe and into Bermondsey where  my daughter was, she had her big poster and gave a wave. The up to 12m point and had second gel, then right turn up onto Tower Bridge and at this point it felt as if hamstrings had suddenly tightened and had stiffness in the back of my legs, the group I was with were gradually pulling away and I could not keep the pace going to keep with them, got round to half way in 01:18:45 but knew it was going to a long second half of the race. Saw Dave Walbrook and Paul Fullick supporting at this point, as also the lead women were going past on the other side of the carriage way at the 22m point.  Although my pace had dropped I was still managing to hold it together, now concentrating on getting to the 16m where I knew Tina & Grahame would be, got myself onto the left hand side of the road ready for Tina's official photograph!! Starting to feel tired now as I tured left at the bottom of the Isle of Dogs back up to Canary Wharf, next focus point was 19m where my cousin Vanessa would be in the Lucozade zone, managed to see her and gave a wave then onto 20 miles which was passed in about 2h 4m last year went through this point in 2h 1m so only about 3 mins down, but I knew that I wouldn't be able to pick the pace up at all so it was a matter of trying to maintain pace I was at. Then Saw Faye & her husband at about 21m then there was quite a stretch of dual carriage way where the runners had just gone past half way on the other side and got a shout from Ray & Sarah, went past Paul F again what a great cheer he gave. Only 4 miles to go and I was trying to work out finishing time in my mind, but your brain doesn't really want to do calculations at that point. Had runners passing me and it felt like I was going backwards but miles 22-25 were 7.16/7.19/7.20/7.20.  Came off embankment and round passed Big Ben which was just striking 12.30 ( I was finished by this point last year) saw  Lucy again here giving a last bit of support before going up Birdcage Walk which seemed never ending, big signs were out 800m, 600m,400m & 200m to go, then got a shout right behind me as Rona went passed with only about 100m to go, I started to increase pace and stayed with her until about 10m before line when I had to ease off because if felt like I was going to cramp up. So she just had about 3 metres on me and she had got a new PB, fantastic. I finished with a very respectable 2:52:33.  Thanks to all those messages of support and to those who travelled up to London to watch and cheer, its all very much appreciated (its good to see some familiar faces in the crowds).

Mile Splits:-
6.00 / 5.49 / 5.44 / 5.43 / 5.50 / 5.54 / 5.53 / 5.54 / 6.01 / 5.55 / 5.57 / 6.03 / 6.19
6.14 / 6.18 / 6.31 / 6.41 / 6.49 / 7.24 / 6.50 / 7.05 / 7.16 / 7.19 / 7.20 / 7.20/ 7.53 / 4.15
Average pace:  6.30 m/m

Talking to people afterwards they were asking if I was disspointed with the time, and after some reflection I have to say that I was pleased with the run, perhaps I didn't run as fast as last year but you are not going to get a PB every time. You have to take out the positives of every run, so although my hamstrings felt stiff from about 12m onwards I still managed to hold it together and get 2:53.  You could get a little blase saying you felt dissapointed then you have to remember how many people would love to run that time.  So I have now run 5 London Marathons and they have all been under three hours so I will take my pride from that statistic.

Already thinking what I could do different for next year and wanting to go out for a run today to get started but commonsense must prevail so will have the week off and start again next Sunday.  Whats on the cards going forwards, I think I will concentrate on speed work throughout the summer and race up to 10km and possibly 10m, working up to a good crack at the Cardiff Half Marathon in October (it would be good to try and get a really fast time here).

I will keep the blog going and if anybody wants any advice or tips please feel free to contact me.


Weekly Milage: 50 Miles

Sat 16 Apr 2011

Last and final run before tomorrow.  Just wanted to go out and turn legs over before tomorrow having not run yesterday.  Bright sunny morning with hardly any wind and quite warm!!  Just ran what I felt was easy and did 2 miles, the first mile was 7.33 and the second was 7.40.  Did feel quite fresh and bouncy so I hope thats a good omen for tomorrow. Well it's less than 24 hours away now, nothing else to do but keeping hydrated and keeping the carbs topped up.

Distance: 2 Miles            Time: 00:15:13     Pace: 7.37 m/m

Fri 15 Apr 2011 - Collect Number from Expo

No running today. Went up to the London Marathon Expo at the Excel Centre to collect my number and look round the exhibition.  The old hairs on the back on the neck pricked up as we walked into the main hall and the London Marathon music was playing, and it felt kind of special going to the first desk in line to pick up my number being on the championship start. We then went through and met my cousin and her boyfriend who were working on the Lucozade Stand. She said that they would be helping Lucozade at the 19 mile point on Sunday so will watch out for them. it would be good to have a friendly face at a critical point.
After going round the expo we stopped and listened to Martin Yelling give a motivational speech, whilst we had some food. Then it was off back home.

Thur 14 Apr 2011

Went out and did a 4 miler tonight, running easy and didn't look at watch. Felt quite relaxed and just kept a comfortable pace, no point of pushing it along at this stage. Will have rest day tomorrow and just do 2 miles on Saturday.

Distance: 4 Miles           Time:  00:31:38    Pace: 7.54 m/m

Wed 13 Apr 2011

Had some jobs to do when I got home from work so didn't get out till 8.00pm.  Easy run didn't look at watch entire way round.  Trying to be too careful and tripped up a pavement but no damage done!!!!
Just two more runs left 4m tommorrow and 2m on Saturday.

Distance: 6 Miles    Time:  00:47:27     Pace: 7.54m/m

Tues 12 Apr 2011

Session up at club tonight. Just a short interval session to get legs turning over without getting to tired.  we did two laps of Pologround warm up before doing 6 x 90 seconds with 1 min stand recovery. Each efforts pace was as follows:- 5.01/5.04/4.56/5.06/5.07/5.07.  Then did futher lap of Pologround as cooldown.

Distance:  6 Miles         Time:00:51:02      Ave Pace for effort: 5.05 m/m

Mon 11 Apr 2011

Got home from work and weather look really dodgy, it has clouded over a looked like rain. So I had a bit of a power nap for an hour before going out. Instead of being better the wind had started to get up and I was running directly into the wind across the golf course and then there was a 10 minute downpour as I was doing my first lap of Lyminge, however the shower then passed over. It was only 6 miles easy tonight as now into last week of training.

Distance: 6 miles      Time:  00:47:11       Pace:7.52 m/m

Sun 10 Apr 2011

1 week to go !!  Went out and did 12 miles this morning and wanted to do it fairly quickly so started off at a good pace and kept it going.  Went round Folkestone, the miles from Seabrook to the harbour were done into the wind but still manged to knock these three miles out at approx 6.40 m/m.  Pace slowed a little up Wear Bay Road, but recovered at top and got back to the faster pace. Very please with run this morning.

Distance:  12 Miles           Time:  01:22:50   Pace: 6.54m/m

Weekly Summary

Did 52 miles this week and very pleased with tempo session on Wednesday managing to bash out marathon pace.  Weather much warmer this week, hottest week of the year and after the cold snowy winter it feels good.  However could do with it being a little cooler next Sunday, but feel ready for it now and will just go through the motions this coming week, easy runs Mon, Wed & Thurs, easy interval session Tues 6 x 90s striding out not flat out. Then 2 miles on Saturday before race on Sunday.

Sat 9 Apr 2011

Woke up to a nice bright sunny morning and had a few things I wanted to do today so did the run early to get it out of the way.  Virtually got up and went out at 07.30 and was finished just before 09.00, running through Lyminge Forest was great with the sunshine streaming through the trees and the bright blue sky, it was one of those days it felt good to be out.

Distance:  10 miles         Time:  01:16:59         Pace: 7.42 m/m

Thur 7 Apr 2011

Easy run tonight, dropped my daughter off at the Gym, so I ran down to the club and did laps of the Polo Ground. JC was just finshing some strides so did a couple of laps with him.  Was feeling a little stiff after yesterdays tempo run so pace was gentle.

Distance:  7 Miles      Time:01:00:45            Pace:  8.29m/m

Fri 8 Apr 2011

Rest Day

Wed 6 Apr 2011

Got involved with a Charity Event at work, called a CRAWLATHON. It involved teams running 13.1 miles, Swimming 1.5miles and Cycling 28 miles.Each discipline could have up to 4 members taking over in relay style.  In the running team we had to do 53 laps of the track at Crawleys K2 Leisure centre. Our first team member did 4 laps, the second member did 8 laps, then as the main runner I did 31 laps with the last guy finishing off with 10 laps. I wanted to treat the run as a tempo run trying to run at marathon pace. Did a couple of laps warm up before I started my session. I managed to get into a good rythmn and was bashing out the laps quite well, it was a very hot day 22 degrees, so did start to feel it towards the end. Time for 31 laps was 45.50 which worked out as an average of 1.29 m/m per lap.  Our team ended up with 01:23:32 for half marathon and was the first team to finish. We were 3rd overall in the whole event out of 18 teams.

Distance:  8 Miles             Time: 45:50       Pace 5.55 m/m

Tue 5 Apr 2011

From Club  tonight,should have been an interval session but I am doing a charity event tomorrow on a track at Crawley, therefore just did run tonight. The other were doing a fartlek session around the Polo Ground, so I did the warm up with them and then followed them round just running steady, on the fast bits they pulled away and then I caught them up on the recoveries.

Distance: 9 Miles         Time: 01:09:56     Pace: 7.45m/m

Mon 4 Apr 2011

Easy run tonight two laps of Lyminge, recovering after yesterdays long run. Got home from work and had an hours power nap before I went out. Funny only doing 6 miles tonight felt like I was only doing half a run. Still the taper has started now with two weeks to go.

Distance: 6 Miles      Time: 00:48:10     Pace: 8.02m/m

Sun 3 Apr 2011

Two weeks until RACE DAY, so starting to wind down and taper from today.  Long run this morning only 16 miles and again another nice bright morning.  Took one gel at about 7.5 miles . Whole run was fairly even paced the average m/m time for each quarter as follows:-

1st Quarter:     7.25 m/m
2nd Quarter:    7.18 m/m
3rd Quarter:    7.20 m/m
4th Quarter:    7.17 m/m

Distance: 16 Miles          Time: 01:57:30   Pace: 7.20 m/m

Weekly Milage: 64 Miles

Roughly a 20% drop in miles from last week.  Recovered quite well from last weeks half marathon, and by cutting back about 20% on this weeks milage I should be looking to do around 52 miles next week.

Sat 2 Apr 2011

Went out at about 11.00am this morning, nice bright sunny day with a slight breeze. Feeling quite fresh and managed to keep a nice pace going. All miles under 7 mins except the mile up long hill at three miles.

6.37/6.40/7.25h/6.57/6.24/6.35/6.52/6.40/6.57/6.54

Distance: 10 Miles    Time: 01:08:05            Pace: 6.49

Fri 1 Apr 2011

Rest day today.  However did night hike with the Scouts and walked about 3 miles.

Thurs 31 Mar 2011

Same route as yesterday but went other way round. Was thinking about doing a bit faster paced tonight but stomach starting to feel a bit iffy after hill at three miles, so just slowed pace a little and got round the rest on the run.

Distance: 10 Miles    Time: 01:19:28   Pace: 7.57 m/m

Wed 30 Mar 2011

Recovery run tonight, managed to get out around Lyminge Forest because of the daylight. So nice as doing 4 laps of Lyminge village was getting very monotonous having done it all winter. 

Distance: 10 Miles    Time: 01:15:50    Pace:  7.35 m/m

Tue 29 Mar 2011

Club night tonight, did two laps of Pologround as warm up, then interval session. 8 x 3 mins with 90s stand recovery. Lovely warm still evening perfect for running. Could still feel Sundays race in legs a little but pleased with session even so.  Finished with two laps cool down.
Ave pace of each interval:  5.24/5.16/5.38/5.37/5.43/5.42/5.50/5.48.

Distance:  9 Miles       Time:  01:10:54     Ave Pace of Intervals: 5.37 m/m

Mon 28 Mar 2011

Recovery run tonight after yesterdays half marathon. Felt a little stiff legged to start with but they eased off by end of run.

Distance:  9 Miles    Time: 01:13:57     Pace:  8.13m/m

Sun 27 Mar 2011 - PADDOCK WOOD HALF MARATHON

PaddockWood Half Marathon

Arrived and went for an easy 3 mile jog to warm up covering the first part of the course, then doing some dynamic stretching drills and strides to finish the warm up and covered 4 miles in total.
Started off running strongly and freely watching the leaders dissappear up the road before me and covered the first mile in 5.35. Settled in running with a Larkfield runner and we were holding a good pace, second mile was a tad slower as this included the one and only hill in the course. The next two miles ticked by and at the water station at 4 miles  I was pulling ahead of the Larkfield guy but was joined by two runners that had caught us up. I stuck in with these two new guys and legs were starting to feel a bit tired now. Went through 5 miles in 28.39 and I was thinking that would try and stick with these two as long as I could, we were starting to catch two runners ahead who were slowing slightly and this helped us push on. Went through half way and pace was still pretty even and I felt that I was still pushng on strongly, then at the water station at about 8.5 miles went through a bad patch and allowed a gap to open up and legs started to feel really tired.  Went through 10 miles in 58.11 (last 5miles-29.32). Although tiring I was still maintaining an even pace which was not dropping too much, overtook two more in the last three miles and was caught by two from behind.  However maintained pace right to the end and finished with 01:17:50.  Position 26th and 5th Vet40.  Splits were:-5.35/5.51/5.39/5.50/5.43/5.50/5.53/5.45/6.01/6.00/6.05/6.04/6.01/1.27.

Legs were very stiff afterwards and hamstrings felt quite tight, thus the cool down was a very slow 3 miles.

Total Distance:  20 Miles
Race Distance:  13.1 miles     Time: 01:17:50      Pace: 5.52 m/m


Weekly Summary:  82 Miles
Overall having had two weeks with reduced milage due to cold, then putting a week of 82 miles in this week and not tapering or resting for race I have to be very pleased with the result. This was a confidence boosting run and now have my mind back on track, hopefully will get in about 70 miles next week, reducing to 50ish the following week and then about 25 the week before the Marathon.

Sat 26 Mar 2011

Got up early this morning and did an easy six miles.  This was due to race tomorrow, wanted to have maximum time possible resting before it.  It was a slow recovery run.

Distance: 6 Miles            Time: 00:50:56        Pace: 8.29m/m

Fri 25 Mar 2011

With Paddock Wood coming up on Sunday, I decided to do shorter run but make it progressively faster, that way I could get some pace but not feel tired out for weekend, therefore I split run into three and tried to run each progressive third faster than the last.  So first two miles were run at 7.53 & 7.40, then with down hill stretch easily picked up the pace for next two miles to 7.12 & 7.13. The last two miles were flat and once again picked up pace with 6.47 & 6.29.  quite happy with this run and NOT feeling shattered at the end.
I think I will do easy six tomorrow before race on Sunday.

Distance:  6 Miles       Time:  00:43:17      Pace 7.13

Thurs 24 Mar 2011

Managed to get out just after 5.00pm so would have daylight for whole of run. So I thought I would go up the woods to the Beacon at Tolsford Hill, then follow the North Downs Way across to Farthing Common, across the fields to Skeete and onto West Lyminge. Then up into Lyminge Forest out the otherside past Lord Whiskeys, through Rhodes Minnis, down Longage hill into Lyminge and then back across golf course. First 6 miles were off road aprt from a half mile stretch, and very hilly so pace was quite slow averaging about 8.30's, then once got onto tarmac pace picked up to about 7.45 ish. Nice to do evening run in daylight!!

Distance: 10 Miles         Time: 01:22:03     Pace: 8.12m/m

Wed 23 Mar 2011

AM - Easy run again this morning, just running not looking a watch, felt a bit more tired today as had done intervals yesterday, 2 laps of Lyminge.

Distance: 6 Miles             Time:  00:54:06  Pace: 9.01 m/m

PM - Recovery run tonight 4.5 laps of Lyminge, feeling quite tired after three good days. Not worried about pace at all just wanted to get distance in without to much effort.

Distance: 10 Mile   Time: 01:24:37    Pace: 8.28

Tues 22 Mar 2011

AM- Easy 6 miler 2 laps of Lyminge.  Went out at 06.20 and therefore pace nothing special as I had just rolled out of bed. Very bright but cold morning. Didn't look at watch just run as felt- very slow.

Distance: 6 Miles           Time: 00:51:30       Pace: 8.35m/m

PM - Club run tonight went out onto Polo Ground with DG/HW/MD/RL and we did 2 mile warm up jog followed by 12x 90secs with 60secs stand recovery.  Kept intervals short as racing at weekend. Group stayed together quite nicely and we were all working off one another. I would think that distance for each interval was approx 400m.  Pace for each one was as follows:-5.14/5.24/5.18/5.30/5.17/5.25/5.08/5.27/5.18/5.21/5.14/5.12
We alternated each interval in the opposite direction and as can be seen the even numbered intervals in red were a bit slower as we were running into a slight breeze, except for the last one which all out effort.
We finished with 2 miles cool down.

Distance:  8 Miles   Time: 1:02:47

Mon 21 Mar 2011

Went out for recovery run tonight but was feeling not too bad, started off quite well and thought I would see how long I could hold pace for.  What was great that manged to hold it all the way round getting slightly quicker towards the end.
Distance: 10 Miles   Time:  01:12:01   Pace: 7.12m/m

Sun 20 Mar 2011

Feeling a lot better this morning and needed to get long run in, went out with 22 miles as the target.  Legs were feeling fresher and the three days off miust have helped them. Started off at 7.30 pace and thought that I would try and keep that going as long as possible.  Even first time up Longage Hill pace was 7.28 so quite pleased. After about six miles pace was uping to 7.15 and still felt ok.  During downhill stretch at the end of the second lap put in a 6.55 mile and then kept 7.15 pace up to 19 miles. Downhill miles 20 & 21 were 6.32 and 6.54 before a last mile of 7.25.. Overall very pleased with run and has given me a lot me confidence back.  I think if had struggled round then iI would have been very upset.

Distance: 22 Miles         Time:  02:39:35    Pace 7.15m/m

Weekly Total Milage: 52 Miles

4 weeks to go now to London, with Paddock Wood Half next Sunday. Originally the plan was to have heavy weeks last week and this week and then ease down a little for Paddock Wood.  But now thinking that will have to get a good solid week in next week (as last two weeks have been light due to cold) and not worry too much about the race on Sunday. If can then get a 60/70 mile week in the following week and then taper down 2 weeks before Marathon.  I think plan for weekend would be for easy 6 miler on Saturday morning and then on Sunday try and aim for around 1h 18m, as that is what I would be looking to through half way in London.

Thur 17 Mar 2011 - Sat 19 Mar 2011 'Can it get any Worse'

THURS- Felt absolutely shattered and could not even manage to get out the door
FRI- Headache, sinuses full and runny nose and cough back, as Richard Wilson would say "I DON'T BELIEVE IT" .  It explains why I felt so dreadful yesterday.
SAT - Head better but still coughing a lot.  Decided to have another day off to clear it up. Feels like all good work of previous months is all being lost.  I know in reality this is probaly not the case, but when you have your training weeks planned out and they do not happen it affects the mind a bit.

Wed 16 Mar 2011

Easy recovery run tonight after yesterdays long tempo run.  Was feeling extremely tired tonight and average pace was about 8.18 m/m.  It felt like a real grind to get all the way round but managed to get there!!

Distance: 10 Miles        Time :  01:22:59    Pace: 8.18 m/m

Tues 15 Mar 2011

Club handicap run tonight.  Usually I like to do these as good marker on fitness and speed. However not running for most of last week, I knew that I would be nowhere near the time of the last handicap and the corresponding handicap last year. Therefore I felt if I did it and was slower I would probably have negative thoughts afterwards.  Therefore I decided to do long run at a tempo pace, started out with DG & MD but was starting to get ahead after 2 miles, they were happy for me to carry on therefore I ploughed on at a good steady pace, course took in a couple of testing hills - Sandgate Hill & Wear Bay Road, and just slowed to outside 7.00 m/m up those, but recovered after going over the top and got pace back on.  Stomach started feeling iffy at about 9.5m  and had to wait until 11m when I could dive into Tesco's toilets.  Felt better after that and really tried to push on hard over last 3 miles.  Suffered afterwards with tummy ache all evening, but that shows I was pushing hard. Mile splits as follows:-
7.24/6.57/6.07/6.30/7.05h/6.25/7.09h/7.07h/6.38/6.47/6.46/6.33/6.41/6.24

Distance: 14 Miles            Time: 01:34:37          Pace: 6.46 m/m

Mon 14 Mar 2011

Morning run today, very easy 6 miles after yesterdays long run. Left hamstring feeling a little tight, I think this was probably from race on Saturday rather than yesterday.

Distance: 6 Miles       Time: 00:52:57  PAce: 8.49 m/m

Sun 13 Mar 2011

Long run this morning, didn't know how I would feel after illness and race yesterday. Therefore went out with plan to do as much as I could without doing myself in!!  Started off ok with first 10 miles averaging about 7.45 m/m then started to get tired and pace dropped significantly to around 8.30's. At about 12 miles I decided that I would do 18, which would be 2 big laps of Lyminge Forest, Skeet, Rhodes Minnis, and then 1 small lap of Lyminge.  Went to pick water pack up at 8 miles and some kids had taken it and burst it on the road, FANTASTIC!!!  So had to make do with the one and use it sparingly. One had one gel at about 7 miles, and that possibly might be why I felt really tired towards the end of the run.  However got run finished and quite please that run was done, not so happy with time but with illness earlier in the week maybe I was expecting too much!!

Distance: 18 Miles        Time: 02:29:37     Pace: 8.19m/m

Weekly Total:  34 Miles    oops!!!

Sat 12 Mar 2011 KENT LEAGUE X-COUNTRY FINAL RACE

KENT LEAGUE X-COUNTRY FINAL RACE

Even though I had a disastrous week with illness, I wanted to do this race as it was the last league race of the season and I was standing 3rd in the VETS league table, if I didn't run then I would be out of it.  So the intention was to try and get a good solid performance in. I knew that I was not in the same shape as the last league race.
Did two laps of course as warm up and was coughing quite a bit, but not feeling two bad.  Got away to a good start covering first mile in 5.34, this was probably too fast and then subsequently slowed, both Dave Hall of Dartford RR and Andy Howey Tunbridge Wells, went passed me and opened up a 20m gap which I held but could not close down and this progressed over the first two of the big laps.  On the third lap Mark Penny of Cambridge Harriers came passed me with about half a lap to go, but by this stage I had no strength left and could not hold onto him. Therefore just managed to get round last half lap with no one else getting by and finished 18th overall in 36:16.

League Tables as follows

Final Standings Vets:-

Final Standings Overall:-



The Team:-


Distance Total: 10 Miles              Time (Race): 00:36:16         Race Pace: 6.22m/m
Race Distance: 5.7Miles

Thur 10 Mar 2011 & Fri 11 Mar 2011

Actually got out to do a run tonight, my first since last Saturday.  Legs felt ok as can be seen from the 7.27 m/m average but engine room felt very rusty with a lot of coughing and spluttering going on especially at the top of the hills.  Generally felt that I should be ok from the run I had tonight.

Distance: 6 miles            Time: 00:44:55         Ave Pace: 7.27m/m


FRIDAY 11 Mar 2010

No run today, had Scout Meeting.

Sun 6 Mar - Wed 9 Mar 2011 TRAGEDY!!!!

BAD NEWS:  struck down with 'Dreaded Lergy'. Sunday morning awoke to very sore throat and total lethargy. Didn't run had the moring in bed. On Monday and Tuesday my forehead felt like it wanted to explode a lot of pressure form my sinuses and also starting to cough a lot, real chesty cough bring up a lot of flem.  By Wednesday headache had gone and left with racking cough, debating whether to go out and do short run, but decided to leave it another day.

GOOD NEWS: Well you got to look at the positives, at least it happened now and not in a few weeks time closer to the marathon. I should have enough time to get over this and get back into full training.  If I can get two good weeks in leading up to Paddock Wood then I shall be pleased. 

It seems that there have been more distractions this year, than the previous two years. Never mind, conditions can never be the same each year plus I'm that year older too!!!!!!!!!!!!!!

Sat 5 Mar 2011

Woke up with slight sore throat, but didn't think anything of it really. Went out for run at about 3.00pm and fairly please with how it progressed. Was not looking for anything too special, but managed to get into good rythmn at top of Longage Hill and manged to keep this pace going through rest of run.

Distance: 10 miles    Time:  01:11:06    Pace: 7.07 m/m

Fri 4 Mar 2011

Rest Day today

Thur 3 Mar 2011

Went out tonight with intention to do a 6 mile tempo run, did 2 miles warm up then got going at faster pace however it was very hard work and only completed first mile in 7.15 m/m.  Felt really drained of energy so decide to abort tempo session and just run easy. However got to about 5 miles and tummy felt a bit iffy so didn't do last lap and headed back home.

Distance: 7 Miles   Time: 00:56:28   Pace:8.02 m/m

Wed 2 Mar 2011

Easy recovery run tonight, feeling little tired from last nights interval session.Very strong north eastly wind which was bitterly cold, feeling like winter again rather than spring.

Distance:10 Miles      Time: 01:19:36   Pace: 7.57m/m

Tue 1 Mar 2011

From Club tonight, went out with DG & MD & HW to do interval session.  Decided to do it along the Leas as tractors and diggers had been out on the Polo Ground as work has started for the new Pavillion, and made it really muddy.
Did about 2.5 mile warm up to the Sandgate end of the Leas, then commenced session which was 10 x 3 mins with 75s stand recovery. We could just manage to get two intervals in along the full length.  The first two were into quite a strong head wind, which was obviously on our backs for the 3rd/4th/7th & 8th intervals.  Somehow felt more comfortable running into wind, than with wind on back. Felt surprisingly good over the whole 10 intervals. The pace of the intervals was as follows:-  5.55w/5.49w/5.45/6.07/5.44w/5.59w/5.55/6.04/5.47w/5.40w
Then did 2 mile warm down back to the club house.

Distance: 10 Miles    Time: 01:12:15

Mon 28 Feb 2011

Easy run tonight still feeling quite tired from yesterdays long run, so nice easy pace.  The temperature seemed much fresher tonight than it had been over the weekend.
Distance: 10 Miles   Time: 01:19:52   Pace: 7.59m/m

Sun 27 Feb 2011

Long run today,feeling a little tired still from Fridays tempo run, so just decided to run how I felt best and not worry about pace. Bright and sunny morning but quite cold.  When I finished run legs didn't feel as stiff as they had done in the past. 

Distance:  22 Miles     Time:  02:54:57        Pace: 7.57

Weely Milage:  62 Miles

Sat 26 Feb 2011

After yesterdays long tempo run decided to do easy recovery run.  Not feeling too bad though and manged to keep it fairly even paced .

Distance: 10 Miles    Time: 01:17:41      Pace:7.46 m/m

Fri 25 Feb 2011

After two days off felt that I should come back and do a hard run and take advantage of some of the freshness in legs.  Went out fairly hard from the start and worked into run, was running a tempo paced run, thought if I could get to 8 mile,then I would ease back down over last two miles. However still felt fresh at 8 Miles and pushed on over last two, with last mile being the fastest of the whole run.   
6.52/6.49/6.22/6.27/6.16/6.26/6.31/6.20/6.37/6.14.

Distance: 10 Miles        Time:  01:05:00       Pace: 6.30m/m

Wed 23 & Thurs 24 Feb 2010

Weather foul outside raining and windy, and something in my head was saying just have a day off and felt the same next day.  Wouldn't lose any fitness and may have been feeling tired and stale,therefore had rest for two days hopefully to come back a bit fresher.

Tues 22 Feb 2011

Folkestone Running Club AGM tonight, so had to get run in before meeting started. Drove down to Folkestone and from club went round old 9m course plus added in Horn Street to make distance up to 10 miles. Not a tempo run but managed to get a good steady pace going and had two tough hills Sandgate Hill & Wear Bay Road.  Working well all the way round and legs felt fine after recent soreness.  Quite pleased with end result in that ave pace for whole run was sub 7 m/m.

Distance:  10 Miles      Time:  01:09:18   Pace: 6.55 m/m

Mon 21 Feb 2011

A little bit worried before the start of run tonight after soreness in left shin yesterday, as I hoped there wasn't any damage.  After a careful start got into an easy pace and front of shin wwas completly fine, had a little ache on the outside of the calf muscle but this eased off towards the end of the run.  I think all the mud on Saturday obviously just stretched something a little to far but major damage done (thank goodness).  Rest of run went without a hitch.

Distance: 10 Miles     Time: 01:21:31      Pace: 8.09 m/m

Sun 20 Feb 2011

Started out with the intention of getting a long ran in this morning, however after about a mile my left shin felt very sore. I would imagine it was to do with the strain placed on it racing through the thick mud at Alton Towers yesterday. Eased of the pace a little to see if that would help, which it did to an extent, but then when there was more stress on it going downhills the soreness came back.  At this stage it seemed pointless carrying on regardless just to get the milage in, as I didn't want to make it worse, therefore I cut the run short and just did 12 miles of which the last 4 miles were very close to 9 min/miling.

Distance: 12 Miles       Time:  01:42:16    Pace:  8.31m/m

Weekly Total:  71 Miles

Sat 19 Feb 2011 - National Cross Country Championships - Alton Towers

National Cross Country Championships - Alton Towers

11 members of the club made their way up to Alton Towers in Staffordshire on Friday evening, staying at a Holiday Inn about 50 minutes from Alton Towers.  After a good meal and a nights rest we awoke to a very gloomy damp morning, the weather forecast was for rain, with snow further north. However as we got closer to Alton Towers we could see a light dusting lying in the fields.
Arriving at the venue, on the opposite side of the car parks to the theme park we were greeted by more mud than you have ever seen, the registration, changing and club tents area was a complete quagmire.  Whilst we were waiting for Tina to collect the numbers we were talking to a couple struggling to get their pushchair through the mud & it turned out to be GB International Liz Yelling!!!
Looking over the course we found the thick mud to be the whole the way round except on the infamously steep hill!!  We had heard ambulance sirens earlier and word was going round that three youngsters had broken their legs in earlier races. The St John’s and Alton Towers Health & Safety Officer had apparently wanted to cancel the event but a compromise was reached to shorten the women’s race from 8km to 6km  and the men’s race from 12km to 10km, as never in the events 135 year history had it ever been cancelled .
Manged to get in a three miles warm up but shoes were plastered with mud and soaking wet!! At 15.15 we were underway to complete one small 2km lap and 2 large 4km laps. Went off quite hard at the start and was fairly well up there, after about 300m the grass ran out and the mud began, by the end of the first small lap I felt quite exhausted, but we were all in the same boat, so managed to dig in and felt at bit better on the bottom of the course before we hit the big hill. However managed to run all the way up first time round, on the second lap somebody stopped right in front of me on the really steep bit , so I had to re-adjust and walked up the last 5 metres, didn't lose any places as going at the same speed as those who were still running up it. There was a long run from home but remained strong and picked off a couple of runners on the way up to the finish. Final finishing place was 407th. Initally I wanted to be in top 500, but when I saw position  I was a little dissapointed for the sake of 8 places I could have been in the 300's, BUT here was the dilemma as I hadn't really eased off for the race as I still have my sights on the bigger picture of the London Marathon in April. After the finish I was absolutely exhausted and cold, had shaky hands trying to take spikes off, didn't do warm down as I couldn't face any more mud.  After 30 years running I think these were the muddiest conditions I have ever run in!!!!!

Total Distance: 9 Miles  Race Distance: 6 Miles   Race Time: 45:54    Race Pace: 7:38 m/m






Fri 18 Feb 2011

AM. Easy run, went out about 07.30 as had day off today because we are leaving for Nationals at about 15.00 this afternoon.

Distance: 6 miles         Time: 00:52:17    Pace: 8.42 m/m

PM 12.15  Went out for second run today, feeling a bit more sprightly.  Did 1 lap of Lyminge.

Distance: 4 Miles        Time: 00:59:54    Pace: 7.28 m/m

Thurs 17 Feb 2011

With Nation Cross Country coming up on Saturday did another easy run tonight rather than a tempo seesion. Did the same as last night 4.5 laps of Lyminge except did the other way round tonight.

Distance: 10 Miles  Time: 01:18:42   Pace: 7:52 m/m

Wed 16 Feb 2011

Easy recovery run tonight 4.5 laps of Lyminge.

Distance: 10 Miles   Time:  01:18:17   Pace: 7:50 m/m

Tues 15 Feb 2011

Club Handicap 4th Round
It was a grotty wet & windy night that greeted us for the 4th in the series of the Club Handicap runs. Went out from Clubhouse and did three mile warm up and some strides. Did not feeling particularly good tonight may still have been a bit tired from race and long run at the weekend.  Anyway started on a handicap of 12 minutes, pushed hard down into Golden Valley but had two cars turn down roads in front of me and wind was straight into face. Again at top of Sandgate Hill had another car pulled into road infront of me and so had to take foot off gas momentarily. Tried to push hard round second smaller lap, but inthe end was about 40 seconds down on last time. Miles:- 5:35/6:29/5:48/6:03/2:33 

Distance: 10 Miles    Time: 01:18:38   Handicap Pace: 5:56 m/m