Mon 14 Nov 2011

Six miler tonight, have really got to get back to some serious training. Only got one run in last week, seemed to be looking for excuses not to run rather than getting on with it.  Marathon Build up start only about a month away now, so need to get some base milage in.
Did two laps of Lyminge, very dark and gloomy evening and a lot cooler than yesterday. Miles were 7.25/7.40/7.20/7.38/7.30/7.12.

Milage: 6 miles             Time 00:44:50        Pace:7.28 m/m

Saturday 5 Nov 2011

Training session at Brockhill Country Park with Folkestone RC. Hill session on the country, warm up round school playing fields and half of valley then some dynamic stretching before starting main part of training. This consisted of 2 x hill from bridge to main gate, then moving along to other end of valley 3 x circuit one way round (hard uphill, jog recovery and hard downhill) the swapping and doing 3 x same but in opposite direction. Then jog back passed lake for 2 x very steep short hill through picnic area. When this was done a good warm down back through the valley and up around school playing fields.

Milage:  6 miles+

Thursday 3 Nov 2011

From Club jog up to Leas, then ran with the juniors on their 2 Mile Time Trial and then jog back to Club, followed by about 5 laps of cricket field to bring milage up.

Milage:  6 miles

Wednesday 2 Nov 2011


Rest day

Tuesday 1 Nov 2011


Hill Session: Jog from Club to hill at Radnor Cliff followed by a few strides and dynamic stretches, then into 20 mins continuos hills running about 100m over the top to prevent the getting to the top of the hill and then looking for a rest feeling. After this we moved up to the Vets at the top of Sandgate Hill and did 5 x downhill along Radnor Cliff Crescent (approx 150m). Trying to practice running hard downhill as some of the club members indicated that they felt they were losing out going downhill.  From here we jogged back to the Club.

Milage:  7 miles           Time: 00:58:01

Monday 31 Oct 2011


Easy run from home, across golf course and 4 laps of Lyminge then returning home. Splits: 7.46, 7.47, 7.40, 7.55, 7.51, 7.51, 7.56, 7.55 & 7.53.  So all pretty consistent.

Milage:  9 miles          Time:  01:10:38      Ave Mileage: 7.53 m/m

Hi Back at Last!!!!!

Been a long time since my last post, had a good summer probably raced to much and did not have enough rest which resulted in hamstring injury during the Wingham 10km on 11 September.  Had a week off then a week light jogging thinking that would be enough, and as a member of the Folkestone RC team declared at the Southern 6 Stage Road Relays at Aldershot decided to test it out by running leg 3.  Did first mile in about 5-17 then coming down hill back into arena felt hamstring go again and had to virtually hobble round second lap so that I could hand over to 4 leg runner and keep team in competition.
After that decided to have three weeks off because I wanted to try and have it ok for the start of Marathon training in mid December.  Had to miss first Kent League Cross Country at Swanley which was awful as I love running on the country and it means that I wont be able to complete the whole series, where I finished 2nd vet overall this year. Never mind, I have been very lucky with injuries in the past and this is the longest time I have ever had off in 30 years!!!
Will now try and keep blog updated going forwards. Will use November as a building base getting ready for Marathon Training in December and I also start my Coach in Running Fitness Course on the last weekend in November, so busy times ahead.