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
LONDON MARATHON - 21 April 2013
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.
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
Distance: 3 Miles Time: 00:25:07 Pace: 8.25 m/m
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
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
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
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
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
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
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
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
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
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
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