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
LONDON MARATHON - 21 April 2013
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
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
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
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
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
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 Alton Towers
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
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
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
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
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
Mon 14 Feb 2011
PM - Easy recovery run tonight after race and long run at the weekend and with tomorrows handicap. didn't look at watch and just let legs take me at whatever pace they wanted to go!!
Distance: 10 miles Time:01:21:52 Pace: 8.11 m/m
Distance: 10 miles Time:01:21:52 Pace: 8.11 m/m
Sun 13 Feb 2011
Long Run this morning. Not looking forward to it as wet and windy outside, however dragged myself out and got going. Legs feeling a little bit heavy after yesterdays race, just ran how I felt and wasn't trying to push pace on, had gels at 7 & 14 miles and having a sip of water every three miles or so. Went through a bad patch at about 11 miles and had to make a stop in the woods, got cold quite quickly but once going again it took a couple of miles to get body temp back to normal. Towards end really feeling quite tired, with the extra two miles making it my longest run this year at 22 miles.
Distance: 22 Miles Time: 02:54:25 Pace: 7.56 m/m.
WEEKLY TOTAL: 77 Miles
Distance: 22 Miles Time: 02:54:25 Pace: 7.56 m/m.
WEEKLY TOTAL: 77 Miles
Sat 12 Feb 2011 - Kent League Cross Country Swanley
Kent League Cross Country Swanley
Third Kent League Race this season at New Barn Court Park Swanley with 2.00pm start. Lovely sunny mild afternnon, just felt like a Spring day. Did 4 mile warm up including strides and stretches. Started race well and went off quite hard, found my relative position quite quickly, had a Medway Man on my shoulder for the first lap but managed to pull away from him on the up hill section where I felt quite strong. About thirty yards ahead I could see the next VET from Tunbridge Wells and so worked hard around the second lap to close this distance down, finally caught him going up hill second time round. Went straight past and tried to keep pace going and create a gap but he was tucking in behind me roughly at the same pace. All the way round the last lap I was pushing on and only managed to get about a 10 yard gap in the last 200m.
Finished 15th overall and was 3rd Vet home behind Darrell Smith & Barry Royden. Please with position but a lot of people missing HOWEVER you can only race the people that are there. Miles splits as follows :- 5.34/6.00/5.51/6.11/5.49/6.04/1.21 Ave Pace 5.56. Pretty good going as course was quite soft and muddy in places.
Distance: 11 Miles Time: Race 36:53 Pace: Race 5.56 m/m
PM (16:45) - Once home went out with dog for 2 mile jog
Distance: 2 Miles
PM(20:15) - 2 mile jog with Lucy when she got home from work.
Third Kent League Race this season at New Barn Court Park Swanley with 2.00pm start. Lovely sunny mild afternnon, just felt like a Spring day. Did 4 mile warm up including strides and stretches. Started race well and went off quite hard, found my relative position quite quickly, had a Medway Man on my shoulder for the first lap but managed to pull away from him on the up hill section where I felt quite strong. About thirty yards ahead I could see the next VET from Tunbridge Wells and so worked hard around the second lap to close this distance down, finally caught him going up hill second time round. Went straight past and tried to keep pace going and create a gap but he was tucking in behind me roughly at the same pace. All the way round the last lap I was pushing on and only managed to get about a 10 yard gap in the last 200m.
Finished 15th overall and was 3rd Vet home behind Darrell Smith & Barry Royden. Please with position but a lot of people missing HOWEVER you can only race the people that are there. Miles splits as follows :- 5.34/6.00/5.51/6.11/5.49/6.04/1.21 Ave Pace 5.56. Pretty good going as course was quite soft and muddy in places.
Distance: 11 Miles Time: Race 36:53 Pace: Race 5.56 m/m
PM (16:45) - Once home went out with dog for 2 mile jog
Distance: 2 Miles
PM(20:15) - 2 mile jog with Lucy when she got home from work.
Distance: 2 Miles Time: 00:17:11 Pace: 8.36 m/m
Thurs 10 Feb 2011
Wanted to do faster paced run tonight but not flat out as have Kent League Cross Country on Saturday. Therefore decided to do a restrained temp run. Therefore did 2 mile warm up then 4 miles faster running tempo and 4 miles cool down. Tempo miles were 6.26/6.50/6.30/6.28 Ave 6.34.
Distance: 10 Miles Time: 01:14:30 Pace: 7.27 m/m
Distance: 10 Miles Time: 01:14:30 Pace: 7.27 m/m
Wed 9 Feb 2011
Easy recovery run tonight after yesterdays intervals, so took pace nice and easy.
Distance: 10 Miles Time: 01:20:30 Pace: 8.03 m/m
Distance: 10 Miles Time: 01:20:30 Pace: 8.03 m/m
Tue 8 Feb 2011
Folkestone Running Club tonight, twoo laps of Polo Ground warm up, then a few strides before starting session of 8 x 3mins with 90s stand recovery. Pace for each effort as follows:- 5.27/5.50/5.40/5.51/5.33/5.45/5.41/5.47 Average for whole session 5.42. Then did 3.5m warm down, 3 laps of Polo Ground. Did session with HW & SK.
Distance: 10 Miles Time: 01:15:06 Overall Pace: 8.41 m/m
Distance: 10 Miles Time: 01:15:06 Overall Pace: 8.41 m/m
Mon 7 Feb 2011
PM - Easy run after yesterdays race, feeling a little tired but not too bad, however have interval session planned for tomorrow so will keep off pace tonight.
Distance: 10 Miles Time:01:25:09 Pace: 8.31 m/m
Distance: 10 Miles Time:01:25:09 Pace: 8.31 m/m
Sun 6 Feb 2011 - Ashford & District RR 10KM
AM - Arrived at Sandyhurst Lane race HQ at 09.30 and was ready to start warm up at 09.55. Although racing today still wanted to get some milage in, so decided to longer warm up. Followed course up to start then round to the 7.5km before returning back to base. Changed into racing shoes did some dynamic stretches before heading off up to the start which was about half a mile away. Once there did three lots of strides and jogged around to keep warm. Warm up distance 5.25m.
Went off at a hard pace from the start, just behind Grahame Saker and with JC, pushed on hard through second km which was down hill but GS had opened up about 10 yards on me and I had pulled away from those behind and was running on my own. Caught by a Larkfield runner at 3km but held onto him and we ran together up until 6km. I knew the hill was coming up and put head down and really tried to dig in, up ahead I could see that GS had caught and overtaken to young Invicta guy and up the hill I was closing down on him quite dramatically probably down to about 5metres. Off the top of the hill and passed the 8km (5 mile) mark and still the gap was the same and I was giving everything I had, eventually just passed the 9km I managed to catch him and tried to go past but we were running shoulder to shoulder, down the last hill I tried to break away but he covered my move and his younger legs managed a faster sprint finish than mine and he took 5 seconds out of me. However very please with time on a very windy morning , mile splits as follows:- 5.24 5.31 5.26 5.37 5.58 5.25 - 1.27(0.25m) RACE TIME : 00:34:50
Cool down was 3.5 miles.
Distance: 15 Miles Time: Race Pace: 5.34 m/m
PM - Very easy run with daughter Sunday evening, still very windy and we managed to do three miles, when she came back home I carried on and did a couple more to make it up to 5 miles.
Distance: 5 miles Time: 00:42:57 Pace: 8.35 m/m
WEEKLY MILAGE : 70 Miles
Went off at a hard pace from the start, just behind Grahame Saker and with JC, pushed on hard through second km which was down hill but GS had opened up about 10 yards on me and I had pulled away from those behind and was running on my own. Caught by a Larkfield runner at 3km but held onto him and we ran together up until 6km. I knew the hill was coming up and put head down and really tried to dig in, up ahead I could see that GS had caught and overtaken to young Invicta guy and up the hill I was closing down on him quite dramatically probably down to about 5metres. Off the top of the hill and passed the 8km (5 mile) mark and still the gap was the same and I was giving everything I had, eventually just passed the 9km I managed to catch him and tried to go past but we were running shoulder to shoulder, down the last hill I tried to break away but he covered my move and his younger legs managed a faster sprint finish than mine and he took 5 seconds out of me. However very please with time on a very windy morning , mile splits as follows:- 5.24 5.31 5.26 5.37 5.58 5.25 - 1.27(0.25m) RACE TIME : 00:34:50
Cool down was 3.5 miles.
Distance: 15 Miles Time: Race Pace: 5.34 m/m
PM - Very easy run with daughter Sunday evening, still very windy and we managed to do three miles, when she came back home I carried on and did a couple more to make it up to 5 miles.
Distance: 5 miles Time: 00:42:57 Pace: 8.35 m/m
WEEKLY MILAGE : 70 Miles
Sat 5 Feb 2011
Had to do run early this morning , and left home at about 8.00am, wanted to get 10 miles in but with race tomorrow pace had to be quite gentle, as not to make me too tired for tomorrow. Very windy and although not raining as such, there was a very damp atmosphere. Went out thorough Lyminge, up Longage Hill, around past Rhodes Minnis Chapel and Lord Whiskeys before heading through Lyminge Forest. Out the other side then down through West Lyminge, back into Lyminge before heading home. felt nice and relaxed for whole of run.
Distance: 10 miles Time: 01:19:18 Pace: 7.56 m/m
Distance: 10 miles Time: 01:19:18 Pace: 7.56 m/m
Thurs 3 Feb 2011
Would usually do tempo run tonight but with race coming up at weekend, and having already done interval session this week, didn't really want another hard session tonight.
Therefore just went out for a steady run, see what first mile was and then try and keep an even paced effort for whole run. Miles went as follows :- 7.09 7.06 6.51 7.05 6.51 7.00 6.52 6.46 7.11 6.45, did 4 laps of Lyminge and the slightly slower miles were the ones taking in the hill.
Quite pleased that managed to finish run with sub 7m/m average.
Distance: 10 miles Time: 01:09:46 Pace: 6.58 m/m
Therefore just went out for a steady run, see what first mile was and then try and keep an even paced effort for whole run. Miles went as follows :- 7.09 7.06 6.51 7.05 6.51 7.00 6.52 6.46 7.11 6.45, did 4 laps of Lyminge and the slightly slower miles were the ones taking in the hill.
Quite pleased that managed to finish run with sub 7m/m average.
Distance: 10 miles Time: 01:09:46 Pace: 6.58 m/m
Wed 2 Feb 2011
Recovery run after yesterdays interval session. Felt fairly sprightly tonight, put it down to the fact that we were only running interval yesterday at about 80% effort and we were doing them on tarmac surface rather then the soft muddy grass.
Distance: 10 miles Time : 01:14:50 Pace: 7.28 m/m
Distance: 10 miles Time : 01:14:50 Pace: 7.28 m/m
Tue 1 Feb 2011
Folkestone RC Club night - Didn't fancy doing the intervals on the Pologround tonight as it had been raining and ground would probably be slippery and muddy. Decided with DG to do the session along the Leas as weather was not too windy. We did 3.5 mile warm up on the way up to the Leas then got into session, which consisted of 12 x 90 seconds with 60 seconds stand recovery. The intensity of the efforts was not flat out as we are both racing in the Ashford 10km at the weekend, but we aimed them at about 80%. We did a series of three efforts in one direction starting off into slight wind and then turned and did three in the other direction, this set was repeated once more, to complete the 12 efforts we set out to do. After having done a lot of intervals on the Pologround over the winter having a change of scenery had the desired effect and the session seemed to pass quite quickly. The average pace of each effort was as follows:- 6.00/6.11/5.54/5.23/5.41/5.37/5.54/5.50/5.50/5.19/5.40/5.33 Average Pace : 5.44
We then followed this with a 3.2 mile cool down to make ti milage up to 10 for the night.
Distance: 10 Miles Time: 01:14:06
We then followed this with a 3.2 mile cool down to make ti milage up to 10 for the night.
Distance: 10 Miles Time: 01:14:06
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