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
LONDON MARATHON - 21 April 2013
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
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
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.
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
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
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
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
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
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
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.
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.
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
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
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
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!!!
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:-
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.
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!!!!!!!!!!!!!!
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
Distance: 10 miles Time: 01:11:06 Pace: 7.07 m/m
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
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
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
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
Distance: 10 Miles Time: 01:19:52 Pace: 7.59m/m
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