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
LONDON MARATHON - 21 April 2013
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