PM - Went out for 10 miler tonight 4.5 laps of Lyminge. Easy pace to get back into running, bitterly cold and windy. it took about 4 miles before hands warmed up.
Distance: 10 miles Time: 01:20:06 Pace: 8.01 m/m
LONDON MARATHON - 21 April 2013
Sun 30 Jan 2011
Felt completely shattered today and tummy was churning over. Therefore decided to take a rest day to recover.
Week Milage: 65 Miles
Week Milage: 65 Miles
Sat 29 Jan 2011
SOUTHERN CROSS COUNTRY CHAMPIONSHIPS - PARLIAMENT HILL LONDON
Race distance 9 miles.
Bitterly cold afternoon, and fingertips were freezing. Did 3 mile warm up 1 lap of course just to get lay of land, and memories came flooding back of how tough the course was. Very hilly with some lovely deep gooeey MUD!!!.
Started off from bottom of hill by the Lido then hard dash straight up to top of first hill before dropping down again through the deep mud, witha series of up hill down hills before reaching the far end of the course, didn't manage to settle into runninmg until about 2.5 miles and then got pace going along top ridge before the end of the lap. On second lap manage to pick off a few runners ahead of me but on the whole we were all travelling at the same pace and so it was a constant battle with those a round you. Felt utterlt fatigued on first half of last lap but kept battling on, recovering a bit for the second half of the last lap when really tried to push on, had a good strong finish and took three or four places on the run into the finish.
Placed 211, in my mind wanted to get inside the top 200 but couldn't be too dissapointed as didn't ease off to much in the week before, had done a good time on the handicap run of Tuesday.
Did a slow mile warm down, too cold to do any more, had real difficulty in trying to undo laces as hands were so cold.
Total distance: 13 Miles Race Time : 00:59:09 Ave Race Pace: 6.34 m/m
Race distance 9 miles.
Bitterly cold afternoon, and fingertips were freezing. Did 3 mile warm up 1 lap of course just to get lay of land, and memories came flooding back of how tough the course was. Very hilly with some lovely deep gooeey MUD!!!.
Started off from bottom of hill by the Lido then hard dash straight up to top of first hill before dropping down again through the deep mud, witha series of up hill down hills before reaching the far end of the course, didn't manage to settle into runninmg until about 2.5 miles and then got pace going along top ridge before the end of the lap. On second lap manage to pick off a few runners ahead of me but on the whole we were all travelling at the same pace and so it was a constant battle with those a round you. Felt utterlt fatigued on first half of last lap but kept battling on, recovering a bit for the second half of the last lap when really tried to push on, had a good strong finish and took three or four places on the run into the finish.
Placed 211, in my mind wanted to get inside the top 200 but couldn't be too dissapointed as didn't ease off to much in the week before, had done a good time on the handicap run of Tuesday.
Did a slow mile warm down, too cold to do any more, had real difficulty in trying to undo laces as hands were so cold.
Total distance: 13 Miles Race Time : 00:59:09 Ave Race Pace: 6.34 m/m
Thurs 27 Jan 2011
PM - Dropped daughters off at Gym and run from there, going at steadyish pace met JC at about 4 miles and did a couple of miles with him before he turned off. Tough up Wear Bay Road with cold wind right in my face. No tempo run tonight as Southern CC on Saturday so easing off a bit.
Distance: 10 miles Time: 01:21:14 Pace: 8.07 m/m
Distance: 10 miles Time: 01:21:14 Pace: 8.07 m/m
Wed 26 Jan 2011
AM - easy run 2 laps of Lyminge not looking at watch just run how I felt.
Distance: 6 miles Time:00:54:42 Pace: 9.07m/m
PM - Easy recovery run after last nights handicap run, feeling quite tired. First 1.5m ran with daughter then rest on my own.
Distance: 10 miles Time: 01:24:23 Pace: 8.26 m/m
Distance: 6 miles Time:00:54:42 Pace: 9.07m/m
PM - Easy recovery run after last nights handicap run, feeling quite tired. First 1.5m ran with daughter then rest on my own.
Distance: 10 miles Time: 01:24:23 Pace: 8.26 m/m
Tue 25 January 2011
AM - Very easy run starting at 06.15, didn't look at watch just run how I felt (very slow). Did two laps of lyminge and then returned home.
Distance: 6 miles Time: 00:53:27 Pace: 8.54 m/m
PM - Folkestone RC - Club Handicap. Did a three mile warm up with DG then did a few strides before starting out on the handicap run. We were last to go and our handicap time was 12 mins. Hit it hard from the start which was about a half a mile flat along Shorncliffe Road from start point at Nailbox Pub, we then dropped down into the Golden Valley downhill for a further half mile going through the mile point in 5.21. We then dropped down onto Miltary Road finally coming to Sandgate Road, that was the end of the downhill, now was a hard climb up Sandgate Hill, concentrated hard to try and keep pace going, shortened stride and was using arms well to try and power up the hill. Up over the top of the hill and the two mile point was outside the Metropole, second mile run in 6.16. Then left into Grimston Avenue which was slightly downhill, now passing other runners who had started on smaller handicaps. Still concentrating on keeping the speed going and driving on. Turned left at end of Grimston onto Shorncliffe Road and past finish line. Round Corner in Audley Road and left round corner in Coolinge Lane, three mile point was here and passed that mile in 5.42. Now hardest part as beginning to feel tired and really used steep downhill from Girls school to Sandgate Road to keep momentum going and push up the last part of Sandgate Hill again. Using runners ahead to draw on and use to keep speed going. Into Grimston Avenue again half way along went past 4 mile point, last mile was 5.51. It was now head down for half a mile, to finish. Once onto Shorncliffe Road again try to sprint as hard as I could over last couple of hundred yards to finish line.
Finishing Time was 25:48 only second time I have gone under 26 mins, best was in March last year at 25:33. Very pleased with run coming off 80 miles last week and good confidence booster for races coming up. I think that getting the base mileage in over the last 8 weeks has really helped give the endurance strength to keep the pace going and not tiring to wards the end of the run.
Distance: 10 Miles Time: 01:15:03
Distance: 6 miles Time: 00:53:27 Pace: 8.54 m/m
PM - Folkestone RC - Club Handicap. Did a three mile warm up with DG then did a few strides before starting out on the handicap run. We were last to go and our handicap time was 12 mins. Hit it hard from the start which was about a half a mile flat along Shorncliffe Road from start point at Nailbox Pub, we then dropped down into the Golden Valley downhill for a further half mile going through the mile point in 5.21. We then dropped down onto Miltary Road finally coming to Sandgate Road, that was the end of the downhill, now was a hard climb up Sandgate Hill, concentrated hard to try and keep pace going, shortened stride and was using arms well to try and power up the hill. Up over the top of the hill and the two mile point was outside the Metropole, second mile run in 6.16. Then left into Grimston Avenue which was slightly downhill, now passing other runners who had started on smaller handicaps. Still concentrating on keeping the speed going and driving on. Turned left at end of Grimston onto Shorncliffe Road and past finish line. Round Corner in Audley Road and left round corner in Coolinge Lane, three mile point was here and passed that mile in 5.42. Now hardest part as beginning to feel tired and really used steep downhill from Girls school to Sandgate Road to keep momentum going and push up the last part of Sandgate Hill again. Using runners ahead to draw on and use to keep speed going. Into Grimston Avenue again half way along went past 4 mile point, last mile was 5.51. It was now head down for half a mile, to finish. Once onto Shorncliffe Road again try to sprint as hard as I could over last couple of hundred yards to finish line.
Finishing Time was 25:48 only second time I have gone under 26 mins, best was in March last year at 25:33. Very pleased with run coming off 80 miles last week and good confidence booster for races coming up. I think that getting the base mileage in over the last 8 weeks has really helped give the endurance strength to keep the pace going and not tiring to wards the end of the run.
Distance: 10 Miles Time: 01:15:03
Monday 24 January 2011
Easy recovery run today after yesterdays long run. Tops of quads feeling a little stiff after 7-8 miles but took it quite slowly as Club handicapp run tomorrow night.
Distance: 10 Miles Time: 01:23:22 Pace: 8.20 m/m
Distance: 10 Miles Time: 01:23:22 Pace: 8.20 m/m
Sunday 23 January 2011
Sunday Long Run - 20 miler, 2.5 laps taking in Lyminge, Rhodes Minnis, Lyminge Forest, West Lyminge and Skeet. Started off at fairly easy pace, after Longage Hill up to Rhodes Minnis picked pace up a little bit, had a sip of water every 3 miles and took two lucozade gels at 6 & 12 miles. Once I got into rythmn managed to picked the pace up a little. 5 miles splits as follows:- 5 miles: 38:40 (7.44 m/m) - 10 miles: 38:03 (7.37 m/m) - 15 miles: 36:45 (7.21m/m) - 20 miles: 35:03 (7.01 m/m).
Distance: 20 miles Time: 02:28:41 Pace: 7.26 m/m
WEEKLY TOTAL MILAGE : 80 Miles
Distance: 20 miles Time: 02:28:41 Pace: 7.26 m/m
WEEKLY TOTAL MILAGE : 80 Miles
Saturday 22 January 2011
AM. Had to take my daughter to gym in Folkestone, so decided to run from there, just for a change of scenary. Wet and windy morning, started off easy going up Cheriton High Street, then naturally picked pace up going down Horn Street, then for next 5 miles managed with quite little effort to maintain 7.00m/m along flat seafront to Folkestone Harbour, pace went up to 7.30 up Wear Bay Road, before getting back to 7's for last two miles down Blackbull Road back into Folkestone. Very pleased with run, it was one of those sessions that gives you a bit of confidence back.
Distance: 10 miles Time: 01:11:36 Pace: 7.10
PM. Easy recovery run going 1.5 laps round Lyminge, just to ease legs before tomorrows long run.
Distance: 5 miles Time: 00:41:09 Pace: 8.14 m/m
Distance: 10 miles Time: 01:11:36 Pace: 7.10
PM. Easy recovery run going 1.5 laps round Lyminge, just to ease legs before tomorrows long run.
Distance: 5 miles Time: 00:41:09 Pace: 8.14 m/m
Friday 21 January 2011
Time to get a quick run in between getting home from work and going to Scouts. Did a five miler going out quite hard from the start with no warm up. Probably getting rid of few frustrations of not being able to do proper tempo run last night. Miles were 6.46 6.37 6.24 6.35 6.40
Distance: 5 miles Time: 00:33:04 Pace: 6.37mm
Distance: 5 miles Time: 00:33:04 Pace: 6.37mm
Thursday 20 January 2011
Plan was to do a five mile tempo run tonight. Did two miles warm up then started session but almost straight away tummy felt a bit iffy therefore eased off pace straight away and managed to pop into local convenience (3 miles). Then got back and did rest off run and felt ok, managed to raise the pace from about 8.15mm for first three miles to 7.30 ish mm for the remainder of the run. Did not have the same problems as last week at the end of the run so felt quite relieved.
Distance: 10 miles Time: 01:17:48 Pace: 7.47mm
Distance: 10 miles Time: 01:17:48 Pace: 7.47mm
Wednesday 19 January 2011
Recovery run tonight following yesterdays fartlek session. 4.5 laps of Lyminge at easy pace.
Distance: 10 miles Time: 01:19:01 Pace:7.54mm
Distance: 10 miles Time: 01:19:01 Pace:7.54mm
Tuesday 18 January 2011
Club night - Decided to do Fartlek session around Polo ground in Folkestone, each complete circuit is about 1.1m. Did two laps warm up then went into five laps of fartlek, each lap contains five hard sections making twenty five efforts in total. Ground was very soft and muddy after a couple of days rain, so quite slippery underfoot, tried to float across top of mud on toes during hard efforts. Feeling good and strong tonight, which is due to the rest days over the weekend. Session concluded with two and a bit laps cool down. Running with DG & HW.
Distance: 10 miles Time: 01:18:10 Pace 7.49mm
Distance: 10 miles Time: 01:18:10 Pace 7.49mm
Monday 17 January 2011
Easyish run after a few days off, just to get back in the swing of things. Also doing some kind of speed session tommorrow so wanted to be fresh for that. Did 4.5 laps of Lyminge.
Distance: 10 Miles Time :01:16:48 Pace 7.40 mm
Distance: 10 Miles Time :01:16:48 Pace 7.40 mm
14,15, 16 January 2011
Felt rough from last run and all in all felt very tired and drained and therefore decided to have long weekend off, to try and recharge batteries, rather than continuing to run myself into the ground. After all the basework that has gone in over the last 7 weeks I'm not going to lose a lot by having a couple of days off!!
Thursday 13 January 2011
PM - Started off with vision of doing 5 miles TEMPO run. So had easy two mile warm up and then started the fast running, after about 2.75 miles felt tummy drop and started to get stomach cramps, pushed on and did 4 miles fast running but then literally had to walk /jog back home for three miles. Couldn't duck into Lyminge toilets as they were out of order. Unfortunately got quite chilly on the way home as pace was so slow. (Tempo miles were 6.19 6.45 6.32 6.51) Total 9 miles Time: 01:15:05
Wednesday 12 January 2011
Recovery run again tonight after yesterdays hill session, once again feeling very tired and heavy legged. Did 4.5 laps of Lyminge, damp windy evening. 10 Miles Time : 01:18:44 Ave Pace: 7.52 min/mile
Tuesday 11 January 2011
PM - Folkestone RC - Was fed up with running Pologround (been doing it all winter) so decided to go and do some hills with the rest of the club. Did 2 mile warm up, then did 10 x Radnor Cliff (Lower Sandgate Hill). It was very congested with club runners, and seemed busier than M20 with number cars going up and down. But got a good work out done with DG and were running well over top of hill before jogging back down. Then did 4 mile warm down going through Sandgate towards Hythe then up Horn Street and back through Cheriton. 10 Miles Time: 01:23:34
Monday 10 January 2011
PM - Feeling really tired from weekend, so tonights run was a slow recovery run. There was a very strong wind from east which I had to run straight into on last two miles and was therefore virtually slow jogging at the end. 10 miles Time: 01:25:47 Ave Pace 8.35 min/mile
Sunday 9 January 2011
Long run this morning, 20 miles. I knew I was going to feel it today after hard race yesterday. So plan was just to go out and run how I felt at whatever pace was comfortable. Took gels at 6 and 12 miles.
Time 02:47:50 Ave pace 8.24 min/miles
Time 02:47:50 Ave pace 8.24 min/miles
Saturday 8 January 2011
KENT X-COUNTRY CHAMPS Wilmington Grammar School, Dartford
Woke up to a wild and windy morning, however local weather forecast promised a brigther outlook by early afternoon. We had 8 club members running, 6 ladies and 2 men. Wanted to get 3-4 mile warm up in before the race and went round the course a couple of times. The course consisted of playing fields and a small section about 400m through a wooded section which was really only single file. The race was a small lap round the top two playing fields and then four large complete laps.
I got a good start and due to the flatness of the small lap seemed very fast. I was in amongst my peers and had Luke Armitage just behind me and could see Andy Green about 20-30 yards ahead. Around the first two laps was constantly battling with Luke and every time he came up on my shoulder or past me I tried to put a spurt on and get back in front. Andy was in a group of about 7/8 runners still about 20 yards ahead and on the third lap I made a conscious effort to up the pace and catch this group which I managed to do. I was now in amongst them, I was feeling on the limit, stomach churning trying to keep the constant pace going. Really put my head down on the last lap, feeling strong from all the marathon milage I had been doing and tried to power on. Did not pass anybody but consolidated my position and no one else passed me.
Initially dissappoint, as finished 40th and wanted to try and be in top 30. But looking at the results it was a strong field and I had finished in front of three of the Vets who were in front of me at the Vets Champs just before Christmas. So all in all I was pleased with run
Woke up to a wild and windy morning, however local weather forecast promised a brigther outlook by early afternoon. We had 8 club members running, 6 ladies and 2 men. Wanted to get 3-4 mile warm up in before the race and went round the course a couple of times. The course consisted of playing fields and a small section about 400m through a wooded section which was really only single file. The race was a small lap round the top two playing fields and then four large complete laps.
I got a good start and due to the flatness of the small lap seemed very fast. I was in amongst my peers and had Luke Armitage just behind me and could see Andy Green about 20-30 yards ahead. Around the first two laps was constantly battling with Luke and every time he came up on my shoulder or past me I tried to put a spurt on and get back in front. Andy was in a group of about 7/8 runners still about 20 yards ahead and on the third lap I made a conscious effort to up the pace and catch this group which I managed to do. I was now in amongst them, I was feeling on the limit, stomach churning trying to keep the constant pace going. Really put my head down on the last lap, feeling strong from all the marathon milage I had been doing and tried to power on. Did not pass anybody but consolidated my position and no one else passed me.
Initially dissappoint, as finished 40th and wanted to try and be in top 30. But looking at the results it was a strong field and I had finished in front of three of the Vets who were in front of me at the Vets Champs just before Christmas. So all in all I was pleased with run
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