11am: Went out with the intention to do an easy 4 miler and then do a longer run this evening. However it was such a beautiful warm day and I was feeling good so decided to swap it around and do the 10 now and the 4 later. Started off at an easy pace and gradually picked up the pace from easy to steady finishing strongly with four sub 7 minute miles. Felt really good today after yesterdays easy run.
8.00/ 7.25/ 7.37/ 7.02/ 6.58/ 7.11/ 6.56/ 6.31/ 6.33/ 6.55
Distance: 10 miles. Time: 1:11:19. Ave pace: 7'08 m/m
PM: Made the right decision earlier as it is now raining hard, knew the nice weather wouldn't last. Anyway easy jog once round Lyminge to ease legs after earlier steady run. Very easy pace 7.51/ 8.08/ 8.05/ 8.15.
Distance: 4 miles. Time: 0:32:19. Ave Pace: 8'06 m/m
LONDON MARATHON - 21 April 2013
Sunday 29 April 2012
Race for Life training started to day at the bandstand on the Leas in Folkestone, with high winds and heavy rain not the ideal start but at least half a dozen willing participants turned up. Catherine had things well under control so I was chatting to Graham while they did the session. Good to see Del out along the Leas, still getting a run is as and when with his child minding duties, I know how that feels but luckily I am long since out the other end of child minding, now they have to mind me!!
Once session finished I went out on my own run, along the Leas down Remembrance Hill then back along seafront all the way to the Imperial in Hythe (passing Sam on the way, who was looking good running head on into the wind). Then down Twiss Road and back along Canal bank towards Folkestone, up Sandgate Hill and to where I left the car in Clifton Crescent. Just got back in time before it really chucked it down, phew!! Easy running.
Distance: 8 Miles
Milage w/e 29/4/12 : 16 miles Recovery week after London Marathon
Once session finished I went out on my own run, along the Leas down Remembrance Hill then back along seafront all the way to the Imperial in Hythe (passing Sam on the way, who was looking good running head on into the wind). Then down Twiss Road and back along Canal bank towards Folkestone, up Sandgate Hill and to where I left the car in Clifton Crescent. Just got back in time before it really chucked it down, phew!! Easy running.
Distance: 8 Miles
Milage w/e 29/4/12 : 16 miles Recovery week after London Marathon
Saturday 28 April 2012
Having had five days off after the marathon, apart from a couple of miles jog on Thursday evening, it is now time to start my summer build up and what better way to start out as you mean to go on with a track session at the Julie Rose Stadium.
The warm up jog and drills were fine and legs were feeling ok, so slipping on a pair of newly purchased track spikes (first time for many years, probably about 20 since I last wore spikes on the track) I set off to do 3 x 600m/400m with 200m jog recovery. 600m 1'52 - 400m 1'15 - 600m 1'58 could feel calfs tightening so slowed a fraction. Next 400m was 1'15 but now decided to call it a day and calfs were quite tight due to first session in spikes and not having run much through the week. Leaving the others to finish off their last set I did some static stretches to try and loosen the calfs off a bit.
I was quite pleased with the two 400m in 75's and I was expecting them to be nearer 80's. Can now look to build on this through the season. Finished off with a mile cool down round the track.
Total Distance: 6 miles
The warm up jog and drills were fine and legs were feeling ok, so slipping on a pair of newly purchased track spikes (first time for many years, probably about 20 since I last wore spikes on the track) I set off to do 3 x 600m/400m with 200m jog recovery. 600m 1'52 - 400m 1'15 - 600m 1'58 could feel calfs tightening so slowed a fraction. Next 400m was 1'15 but now decided to call it a day and calfs were quite tight due to first session in spikes and not having run much through the week. Leaving the others to finish off their last set I did some static stretches to try and loosen the calfs off a bit.
I was quite pleased with the two 400m in 75's and I was expecting them to be nearer 80's. Can now look to build on this through the season. Finished off with a mile cool down round the track.
Total Distance: 6 miles
London Marathon Sunday 22 April 2012
Instead of blogging my usual build up to the London Marathon, I find myself in a different position this year. For various reasons 1. A hamstring injury before Christmas, 2. Concentrating on getting the practical experience in for my UKA coaching course & 3. Being made redundant at work - I have not been able to put in the same training for the marathon that I have in previous years. Looking at my log my milage for the 20 week build up to London previously, was 2010 - 1524 miles, 2011- 1356 miles and this year only 894 miles of which the amount of quality speed work was also down. Therefore my blog starts with the Marathon and hopefully my progression through the summer months.
Due to the above reasons my ultimate goal this year was just to try and get under 3 hours.
Setting off from the start I did not blast of as usual but tried to run at a more controlled pace, whereas the first few miles has been sub 6'00 m/m pace in other years it was more like 6'15 m/m. However did not feel that comfortable at 6 miles (Folkestone cheerleaders team 1 - were doing a great job) and thought it was going to be a long slog. However once I got onto Tower Bridge and past the half way point I started to feel a lot better. Half way was reached in about 01:22:50 approx 4.5 mins down on previous years, and at this stage went pasted Rona who was starting to look heavy legged. The next target was to reach Folkestone cheerleaders team 2 just before 16 miles who did a brilliant job of lifting my spirits, before the tough section through Canary Wharf and the 20 mile point. After this it was a long slog for home over the final 6 miles, it felt like I was going backwards but was still maintaining the pace at about 7'15 m/m. Finally getting into Birdcage Walk I was totally spent and moving on autopilot, had pain in left thigh and last mile was a real struggle but managed to cross the line in 2'56'52 and achieve my ultimate goal of another sub 3 hour marathon.
It was a long walk back up the Mall to collect my bags and the worst I think I have felt at the end of a marathon. However managed eventually to recover and wait for the rest of my team mates from Folkestone who all did brilliantly and put in some amazing performances, from the first timers to the old hands.
Job done, my annual marathon out of the way for this year and therefore will work on speed work through the summer and hopefully get in some Track Racing this season.
Due to the above reasons my ultimate goal this year was just to try and get under 3 hours.
Setting off from the start I did not blast of as usual but tried to run at a more controlled pace, whereas the first few miles has been sub 6'00 m/m pace in other years it was more like 6'15 m/m. However did not feel that comfortable at 6 miles (Folkestone cheerleaders team 1 - were doing a great job) and thought it was going to be a long slog. However once I got onto Tower Bridge and past the half way point I started to feel a lot better. Half way was reached in about 01:22:50 approx 4.5 mins down on previous years, and at this stage went pasted Rona who was starting to look heavy legged. The next target was to reach Folkestone cheerleaders team 2 just before 16 miles who did a brilliant job of lifting my spirits, before the tough section through Canary Wharf and the 20 mile point. After this it was a long slog for home over the final 6 miles, it felt like I was going backwards but was still maintaining the pace at about 7'15 m/m. Finally getting into Birdcage Walk I was totally spent and moving on autopilot, had pain in left thigh and last mile was a real struggle but managed to cross the line in 2'56'52 and achieve my ultimate goal of another sub 3 hour marathon.
It was a long walk back up the Mall to collect my bags and the worst I think I have felt at the end of a marathon. However managed eventually to recover and wait for the rest of my team mates from Folkestone who all did brilliantly and put in some amazing performances, from the first timers to the old hands.
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