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!
LONDON MARATHON - 21 April 2013
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
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.
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
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
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
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.
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
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
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
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
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
Distance: 9 miles Time: 01:09:51 Pace:7.46m/m
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
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
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
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
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
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
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)
Duistance: 6 Miles Time: 00:46:37 Pace: 5.35m/m (efforts)
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
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
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.
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.
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
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
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
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
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
Distance: 6 Miles Time: 00:48:25 Pace: 8.04 m/m
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