PM: only running once a day this week as it is a recovery week after three heavy weeks of high milage. Went out with Lucy who was looking for a steady run in preparation for her Folkestone 10km next week. We pushed on a fair pace on a course which included two hills and the wind was very strong. We did two laps of Lyminge and the splits were: 7.42/ 7.36/ 7.25/ 7.54/7.41/ 7.22. This worked out as average pace of 7'37 per mile and would equate to a 47:20 10km, well within her goal of trying to break 50 mins for the first time.!!
Distance: 6 miles. Time: 00:45:43 Ave Pace: 7'37 m/m
LONDON MARATHON - 21 April 2013
Rest Day - Sunday 20 May 2012
Up early to help with Scout Boot Fair at Green in Hythe, and then over to Dymchurch at about 11:00 to help at dog agility show my Mum was organising. This finished at about 18:00 and then we went out for a meal at Botolph's Bridge for my birthday which is on Wednesday.
Therefore no run today!
Weekly Total
Third high week in a row (71,82,76) so next week will be recovery week which will tie in well with Folkestone 10km next Sunday, so hopefully should be a little fresher than have been for recent races!!
Therefore no run today!
Weekly Total
| AM | PM | Total | |
| Mon | 6 | 4 | 10 |
| Tues | 6 | 8 | 14 |
| Wed | 0 | 15 | 15 |
| Thurs | 6 | 6 | 12 |
| Fri | 9 | 6 | 15 |
| Sat | 0 | 10 | 10 |
| Sun | 0 | 0 | 0 |
| Total | 27 | 49 | 76 |
Third high week in a row (71,82,76) so next week will be recovery week which will tie in well with Folkestone 10km next Sunday, so hopefully should be a little fresher than have been for recent races!!
Southern League 3000m - Saturday 19 May 2012
Long trip down to Southampton to take part in the Southern League meeting today. Arrived at about 11.00 and my race was not until 14.14 and Lucy's steeplechase was not until 16.10. So had a couple of hours relaxing in the intermittent sunshine At about 13.20 went out on my warm up running round the outskirts of the big park we were running at. The sun was peaking out between the clouds and it was getting very warm when it was shining. After my drills was time to get ready for the start. 13 runners were in the field and immediately 3 went straight away and it was no point in me chasing them sticking to my own plan, which was to try and keep to 80s laps. First 2 were 75s & 76s but then began to slow slightly. Had a Southampton guy on my should for laps 4,5 & 6 which kept me pushing on but just lost it a bit on the last lap and a half and he opened up about a 7s gap. I tried to push on hard round the last lap and managed to finish with a time of 00:10:04'9 and finished 8th/13. Quite happy as this was about 5.24 m/m but would have been good to get under 10 min. Cool down was another couple of laps around the park. Had an hours rest and then went on a warm up with Lucy before her steeplechase and we covered another 2 miles. Lucy had a really good race this week a bit more competitive than last week and ended up with a time of 8min 30sec which was 33 sec faster than last weekend so she was very happy.
Distance: 10 miles Race Time 10"04'9 Ave Race Pace: 5'24 m/m
Distance: 10 miles Race Time 10"04'9 Ave Race Pace: 5'24 m/m
Friday 18 May 2012
AM: Sunny and much warmer this morning, what a change for the better. Went a bit further today doing nine miles but still keeping the pace easy after last nights harder efforts in the parlauf. Splits 7.38/ 7.55/ 8.28/ 7.46/ 7.56/ 7.51/ 7.14/ 7.24/ 7.53.
Distance: 9 miles. Time: 01:10:11 Ave Pace: 7'48 m/m
PM: Easy run again tonight as racing tomorrow, went out with George and did two laps of Lyminge. Guess what, after a warm sunny run this morning it is raining again!! Splits - 7.45/ 7.45/ 7.28/ 7.54/ 7.39/ 7.42.
Distance: 6 miles. Time: 00:46:18 Ave Pace: 7'43 m/m
Distance: 9 miles. Time: 01:10:11 Ave Pace: 7'48 m/m
PM: Easy run again tonight as racing tomorrow, went out with George and did two laps of Lyminge. Guess what, after a warm sunny run this morning it is raining again!! Splits - 7.45/ 7.45/ 7.28/ 7.54/ 7.39/ 7.42.
Distance: 6 miles. Time: 00:46:18 Ave Pace: 7'43 m/m
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Thursday 17 May 2012
AM: Easy recovery run this morning after yesterdays long run. Dry but a nip in the air pace fairly conservative as speed session tonight at club. Splits - 8.12/ 8.25/ 8.13/ 8.35/ 8.20/ 8.27.
Distance: 6 miles. Time: 00:50:16 AvePace: 8'22 m/m
PM : From club tonight, did warm up round Lucy Avenue & Polo Ground and then did some drills before commencing a Parlaaf Session. This was for twenty minutes and I managed to get in 11 efforts of about 1 min of hard running (300m) whilst jog recovery whilst partner was running their hard effort. This was finished with cool down of about 2 miles.
Distance: 6 miles. Time: 00:53:34
Distance: 6 miles. Time: 00:50:16 AvePace: 8'22 m/m
PM : From club tonight, did warm up round Lucy Avenue & Polo Ground and then did some drills before commencing a Parlaaf Session. This was for twenty minutes and I managed to get in 11 efforts of about 1 min of hard running (300m) whilst jog recovery whilst partner was running their hard effort. This was finished with cool down of about 2 miles.
Distance: 6 miles. Time: 00:53:34
Wednesday 16 May 2012
PM: Long Run - I did first 4 miles with Lucy and George, going around 1 lap of Lyminge. The sun was out but there was quite a chilly wind and it took quite a while to get warm. Once I had dropped Lucy and George off back at home I then went out on a 11 mile loop as I wanted to get my long 2 hr run in today. Once I got up Longage Hill at about 7 miles I felt a lot better and the pace upped slightly. Miles 13 & 14 were downhill and that is why picked up for them! Splits - 8.25/8.38/8.13/ 8.52/ 7.28/ 8.02/ 8.22/ 7.30/ 7.39/ 7.45/ 7.47/ 7.34/ 7.07/ 7.08/ 7.39.
Distance: 15 miles Time: 01:58:37 Ave Pace: 7'54 m/m
Distance: 15 miles Time: 01:58:37 Ave Pace: 7'54 m/m
Leg 1 - Inter-Club Relays Tuesday 15 May 2012
AM: Raining again when I left home but guess what? when I finish the sun comes out!! First inter-club relay tonight so just go out and do easy run this morning, two laps of Lyminge. Splits - 8.19/8.35/ 8.19/ 8.40/ 8.21/ 8.35.
Distance: 6 miles. Time: 00:50:51 Ave Pace: 8'28 m/m
PM: East Kent Inter-Club Relays Leg1- Folkestone
Cold blustery evening with rain threatening interspersed with a bit of sun but not very warm. FRC men managed to get compete Senior A & B, V40 & V50 teams out tonight and an incomplete C team with 3 runners, which is the best turnout we have had for some time. After getting all the paperwork and teams sorted out I managed to get out for my own warm up running a lap of the course, whilst shouting on encouragement to all our runners. My team had done really well and had pushed up to third place when I took over however there were big gaps in front and behind so I was just consolidating our position. I always find it hard to get the best out of myself when running in these conditions and my average pace for the run was 5'47 compared to 5'44 in the trial two weeks earlier. Splits for the race (2.62 miles) were 5.52/ 5.55/3.21. Went round most of the course again as a cool down. A good nights work our A team was 3rd, the Ladies A team was 1st and will have to await full results to find out where the other teams came.
Distance: 8 miles (Total) Time: 00:15:09 (Relay Leg) Ave Pace: 5'47 (Relay Leg)
Distance: 6 miles. Time: 00:50:51 Ave Pace: 8'28 m/m
PM: East Kent Inter-Club Relays Leg1- Folkestone
Cold blustery evening with rain threatening interspersed with a bit of sun but not very warm. FRC men managed to get compete Senior A & B, V40 & V50 teams out tonight and an incomplete C team with 3 runners, which is the best turnout we have had for some time. After getting all the paperwork and teams sorted out I managed to get out for my own warm up running a lap of the course, whilst shouting on encouragement to all our runners. My team had done really well and had pushed up to third place when I took over however there were big gaps in front and behind so I was just consolidating our position. I always find it hard to get the best out of myself when running in these conditions and my average pace for the run was 5'47 compared to 5'44 in the trial two weeks earlier. Splits for the race (2.62 miles) were 5.52/ 5.55/3.21. Went round most of the course again as a cool down. A good nights work our A team was 3rd, the Ladies A team was 1st and will have to await full results to find out where the other teams came.
Distance: 8 miles (Total) Time: 00:15:09 (Relay Leg) Ave Pace: 5'47 (Relay Leg)
Monday 14 May 2012
AM: Went out with the dog on a 6 mile recovery run run doing a couple of laps of Lyminge, it was a bright but breezy morning. Legs feeling a little stiff after yesterdays 5000m but seemed to ease a bit through the run. Splits 7.53/ 8.05/ 8.00/ 8.40/ 8.35/ 8.02.
Distance: 6 miles. Time: 00:49:16 Ave Pace: 8'13 m/m
PM: Run with Lucy, one lap of Lyminge 4 miles. I was going to do a little bit more once Lucy had finished but weather was now damp and windy and legs still felt very tired. Therefore I called it a day as well as the first Relay is tomorrow night! Splits - 8.26/ 8.32/ 8.08/ 8.36.
Distance: 4 miles. Time: 00:33:47 Ave Pace: 8'26 m/m
Distance: 6 miles. Time: 00:49:16 Ave Pace: 8'13 m/m
PM: Run with Lucy, one lap of Lyminge 4 miles. I was going to do a little bit more once Lucy had finished but weather was now damp and windy and legs still felt very tired. Therefore I called it a day as well as the first Relay is tomorrow night! Splits - 8.26/ 8.32/ 8.08/ 8.36.
Distance: 4 miles. Time: 00:33:47 Ave Pace: 8'26 m/m
Kent Championships - Sunday 13 May 2012
Well a much improved day, the sun was out and the wind was a lot less than yesterday. We made our way up to Ashford ready for Lucy to do the 1500m with Catherine at 13:05, both were very nervous as they set off for their warm up, but managed to compose themselves for the start of the race. Both put in very creditable performances with Lucy finishing in 05:35:6 and Catherine finished in 06:08:3.
Next up was my 5000m - so I headed out and did a 3 mile warm up with Janine Brown before coming back to do my drills. I started off the race trying to stick to 80s laps but this was vey ambitious and I could only keep this up for 3 laps and then I began to slip away from this. I found it a hard race as I was running on my own and I was feeling a little tired from all this weeks mileage in my legs as I hadn't eased down for this race as my plan was to train through it as I am targeting the 10000m in June. Anyway I managed to plough on round and finished in a time of 17:50, which on reflection was not too bad. After the race went out and did a couple of miles cool down.
Sundays Distance: 9 Miles
Next up was my 5000m - so I headed out and did a 3 mile warm up with Janine Brown before coming back to do my drills. I started off the race trying to stick to 80s laps but this was vey ambitious and I could only keep this up for 3 laps and then I began to slip away from this. I found it a hard race as I was running on my own and I was feeling a little tired from all this weeks mileage in my legs as I hadn't eased down for this race as my plan was to train through it as I am targeting the 10000m in June. Anyway I managed to plough on round and finished in a time of 17:50, which on reflection was not too bad. After the race went out and did a couple of miles cool down.
Finally at the end of the day was lucy's 2000m s/c, I went out and did a mile jog to keep her company on her warm up. Unfortunately the U20 women didn't turn up so Lucy was running the race all by herself. However it did mean she won and became Kent Champion, something I have never managed to do so you can believe the stick that I am getting!! Her time was 9:03:7 and she was told that she might be selected for an inter county match in August!!
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| Kent Champion |
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| Is she doing a Usain Bolt? |
Weekly Summary:
| AM | PM | Total | |
| Mon | 6 | 0 | 6 |
| Tues | 6 | 9 | 15 |
| Wed | 0 | 16 | 16 |
| Thurs | 6 | 8 | 14 |
| Fri | 6 | 6 | 12 |
| Sat | 6 | 4 | 10 |
| Sun | 0 | 9 | 9 |
| Total | 30 | 52 | 82 |
Highest week for a couple of years so not surprising I felt sluggish for race, but looking at the long term goal!!
Saturday 12 May 2012
AM: It was a bit deceiving when I looked out the window and saw the sunshine I thought bit would be warm WRONG it was still very cold. Took me a good few miles to feel even my hands, however it was only 07.30 and wanted to get run in before we went up to track to see the County Champs 1500m with Joel in. My run was again a very easy recovery run as I am racing tomorrow. Splits - 8.27/ 8.53/ 8.19/ 9.02/ 8.38/ 8.39.
Distance: 6 miles Time: 00:51:58 Ave Pace: 8.40 m/m
PM: Very easy 4 miles tonight, felt a bit better than earlier run. Splits - 7.53/ 8.26/ 8.11/ 8.21
Distance: 4 miles Time: 00:32:51 Ave Pace: 8.13 m/m
Distance: 6 miles Time: 00:51:58 Ave Pace: 8.40 m/m
PM: Very easy 4 miles tonight, felt a bit better than earlier run. Splits - 7.53/ 8.26/ 8.11/ 8.21
Distance: 4 miles Time: 00:32:51 Ave Pace: 8.13 m/m
Friday 11 May 2012
AM: Easy run this morning. At last the sun is out and I wore a long sleeve t-shirt, schoolboy error!! Never mind just plodded round as easing down for Sundays race. Splits - 7.53/ 7.57/ 7.55/ 7.55/ 7.58/ 8.05
Distance: 6 miles Time: 00:47:43 Ave Pace: 7.57 m/m
Friday afternoon: 2.5 m dog walk
PM: Easy run with Lucy, 2 laps of Lyminge, splits: 8.30/ 8.26/ 7.56/ 8.04/ 7.55/ 7.16,
Distance: 6 miles Time: 00:48:08 Ave Pace: 8.01 m/m
Distance: 6 miles Time: 00:47:43 Ave Pace: 7.57 m/m
Friday afternoon: 2.5 m dog walk
PM: Easy run with Lucy, 2 laps of Lyminge, splits: 8.30/ 8.26/ 7.56/ 8.04/ 7.55/ 7.16,
Distance: 6 miles Time: 00:48:08 Ave Pace: 8.01 m/m
Thursday 10 May 2012
AM: When is the sun going to come out ! Yet another grey and windy morning, luckily the earlier heavy rain had now passed over so I stayed dry, but a lot milder today so feeling quite warm. Easy recovery run this morning following yesterdays 16 miler, so didn't look at the watch on the way round and just ran how it came, slow and easy. Splits were 7.53/ 8.20/ 8.13/ 8.45/ 8.32/ 8.31.
Distance: 6 miles. Time: 00:50:14 Ave Pace:8.22 m/m
Afternoon: 3 mile dog walk!!!!!
PM: As I was taking the junior session at the club tonight, I went out and did my run at about 5.00 ish. I did a two mile warm up then a 3 mile 'Tempo Run' hard fast pace, before easing back into a 3 mile cool down jog. The pace of the miles in the tempo bit were 6'17 / 6'37 (uphill) / 6'14 giving an average pace of 6'23 which I was fairly pleased with after a 16 miler yesterday and 6 this morning. Total splits were as follows: 8.19/ 8.49/ 6.17/ 6.37/ 6.14/ 8.18/ 8.21/ 8.14.
Distance: 8 Miles. Time: 01:01:12 Ave Pace: 7.39 m/m
Distance: 6 miles. Time: 00:50:14 Ave Pace:8.22 m/m
Afternoon: 3 mile dog walk!!!!!
PM: As I was taking the junior session at the club tonight, I went out and did my run at about 5.00 ish. I did a two mile warm up then a 3 mile 'Tempo Run' hard fast pace, before easing back into a 3 mile cool down jog. The pace of the miles in the tempo bit were 6'17 / 6'37 (uphill) / 6'14 giving an average pace of 6'23 which I was fairly pleased with after a 16 miler yesterday and 6 this morning. Total splits were as follows: 8.19/ 8.49/ 6.17/ 6.37/ 6.14/ 8.18/ 8.21/ 8.14.
Distance: 8 Miles. Time: 01:01:12 Ave Pace: 7.39 m/m
Wednesday 9 May 2012
PM: As I am doing long run only ran once today Started out with rain jacket on as it had rained hard a bit earlier and still looked very gloomy outside. However I soon got too warm and at about 3 miles I had to take it off and tie it around my waist, this was for about 5 minutes then would you believe it the rain came down again quite hard so jacket went straight back on.
Feeling quite tired after yesterday's 3 minute efforts so was just running at a pace that was comfortable to me. After an easy opening few miles at around 7'45 pace suddenly felt a bit better and pace improved then went off road onto forest tracks and pace dropped back again. Tried to keep it quite even but the last 3 miles were slowing quite dramatically as I was feeling really stuffed now. Then about half a mile from home the garmin started playing up, repeatedly turning itself on and off and not allowing any of the buttons to function when I pressed them, just what I needed!!!
Distance: 16 miles. Time: 02:05:00 approx. Pace: 7'49 approx
Feeling quite tired after yesterday's 3 minute efforts so was just running at a pace that was comfortable to me. After an easy opening few miles at around 7'45 pace suddenly felt a bit better and pace improved then went off road onto forest tracks and pace dropped back again. Tried to keep it quite even but the last 3 miles were slowing quite dramatically as I was feeling really stuffed now. Then about half a mile from home the garmin started playing up, repeatedly turning itself on and off and not allowing any of the buttons to function when I pressed them, just what I needed!!!
Distance: 16 miles. Time: 02:05:00 approx. Pace: 7'49 approx
Tuesday 8 May 2012
AM: easy run twice round Lyminge, took the dog with me this morning and he trotted along side me remarkably well today with very minimal pulling. Pace: 7.33/ 7.49/ 8.00/ 8.18/ 7.49/ 7.54. Recovery run before tonights interval session.
Distance: 6 miles Time: 47:28 Pace: 7.54
PM: From Club, two laps of Polo Ground warm up and drills. Then main session was 8x3mins with 1 min standing recovery between each. Tough session tonight and we had a fair size group, at least 10 taking part. In future weeks we will move the standing recovery to jog recovery. Pace for each of the efforts tonight was as follows: 5.13/ 5.24/ 5.28/ 5.34/ 5.30/ 5.36/ 5.26/ 5.24. Although lost pace a little in middle of session recovered and bought in back over last couple of efforts. Two mile jog cool down.
Distance: 9 miles Time:1:12:43 Efforts Ave Pace: 5.27 m/m
Distance: 6 miles Time: 47:28 Pace: 7.54
PM: From Club, two laps of Polo Ground warm up and drills. Then main session was 8x3mins with 1 min standing recovery between each. Tough session tonight and we had a fair size group, at least 10 taking part. In future weeks we will move the standing recovery to jog recovery. Pace for each of the efforts tonight was as follows: 5.13/ 5.24/ 5.28/ 5.34/ 5.30/ 5.36/ 5.26/ 5.24. Although lost pace a little in middle of session recovered and bought in back over last couple of efforts. Two mile jog cool down.
Distance: 9 miles Time:1:12:43 Efforts Ave Pace: 5.27 m/m
Monday 7 May 2012
AM: Went out for run with Lucy this morning, weather brighter but breezy. We did 2 mile warm up then 1 min hard, 1 min recovery, 2 min hard, 1 min recovery - x5 finishing with a 1 mile cool down. Lucy was working very hard and I was trying to keep her running the same pace throughout each effort.
Distance: 6 miles. Time: 50:56 Ave Pace: 8.35
Distance: 6 miles. Time: 50:56 Ave Pace: 8.35
Hythe Round The Houses - Sunday 6 May 2012
AM: It started out looking like another wet miserable morning as we set out for the race in Hythe this morning. However it was going to be a change in venue as Hythe High Street and Dental Street were being dug up with roadworks. Therefore it had been moved to the footpaths around South Road Park and the canal bank. Started off on the warm up and the rain was clearing and it was starting the look a bit brighter. Finished off with some drills and was now ready for the race. Josh Kennedy went off hard straight from the gun and I tried to tuck in behind him was he was too strong for me and gradually eased a little bit further and further ahead after each lap. Although going through first mile in 5.29 they dropped off to 5.50 and 6.00 subsequently, so I think I am missing some of the strength that has help me hold the pace in the past. But did have a heavy week, starting to run twice a day again and also doing a track session yesterday, with my aim more on the 5000m Kent Champs next week. However had to be pleased with 2nd place overall and 1st Vet. Lucy did well coming ion 3rd lady and other members of the club did well with Andy F 3rd, Kevin N 4th, Lauren 2nd, Catherine 4th & 1st Vet, Blake 2nd, Joel 4th, Charlotte 2nd and Sophia 3rd.
Did half mile warm down with Lucy before presentations.
PM: Went along The Leas for two miles with Lucy and her friend Connor who is training for Army selection test. Weather was now quite warm and the sun was out.
Distance: 10 miles Race Time: 0:22:10 Race Pace: 5.49 m/m
WEEKLY DISTANCE: 71 miles - Highest week for some months, didn't even reach this figure in marathon build up this year! However looking to build up the strength to try and help me hold the pace in shorter races.
Did half mile warm down with Lucy before presentations.
PM: Went along The Leas for two miles with Lucy and her friend Connor who is training for Army selection test. Weather was now quite warm and the sun was out.
Distance: 10 miles Race Time: 0:22:10 Race Pace: 5.49 m/m
WEEKLY DISTANCE: 71 miles - Highest week for some months, didn't even reach this figure in marathon build up this year! However looking to build up the strength to try and help me hold the pace in shorter races.
Saturday 5 May 2012
AM: Early start (08.40) at Julie Rose stadium in Ashford, after a 1.5 mile warm up we went down onto the track for drills and session. Session was 10 x 300m with 100m walk/jog recovery. As I am racing tomorrow at the Hythe Round the Houses I pitched the session about 80% effort and splits were as follows 52s/54s/53s/56s/55s/56s/55s/52s/54s/57s. This was followed by 2 laps of striding out the 100m straights and jogging the bends and finally 5 laps jogging cool down.
Distance: 7 miles Time: Pace: as above
Distance: 7 miles Time: Pace: as above
Friday 4 May 2012
PM: Easy run today following yesterdays interval session, legs feeling a little tired particularly right calf which is still feeling a bit stretched out from the faster paced running. So took it easy tonight doing two laps of Lyminge. Pace -7.52/ 8.02/ 8.01/ 8.16/ 8.02/ 8.04.
Distance: 6 miles. Time: 0:48:22 Pace: 8.02 m/m
Distance: 6 miles. Time: 0:48:22 Pace: 8.02 m/m
Thursday 3 May 2012
AM: easy run once round Lyminge, very easy pace to get yesterdays run out of legs.
Pace: 7.43/ 7.59/ 7.56/ 8.09.
Distance: 4 miles. Time: 00:31:48 Pace: 7.57 m/m
PM: From club went out and did warm up and dynamic drills before starting the main session. The main session consisted of 10 x 1 min with 30s recovery followed by 5 x 30s with 30s recovery. The important thing for me know is to try and get the old legs turning over a little faster now as I have decided to make the Kent Track 10000m champs my main goal for the early summer, which is about 7 weeks away. My strategy for this will be to push the milage up similar to marathon training except the longest run will not exceed 2 hours. Also to get some quality speed sessions in as well, by doing this I should be working on speed endurance which hopefully means that I can get to run at a good pace and have the strength to hold the pace throughout the whole race.
Couple of miles warm down with JC.
Distance: 7 Miles Time: 01:03:28 Pace: Ave reps about 5.25 m/m
Pace: 7.43/ 7.59/ 7.56/ 8.09.
Distance: 4 miles. Time: 00:31:48 Pace: 7.57 m/m
Want a laugh - click HERE!
Couple of miles warm down with JC.
Distance: 7 Miles Time: 01:03:28 Pace: Ave reps about 5.25 m/m
Wednesday 2 May 2012
PM: Went out the door and it was raining again, I don't believe it - fine all day then wet when I want to go out for a run. Oh well it didn't turn out to bad as rain was quite refreshing once I got going. Wasn't expecting to feel to good tonight after yesterdays fast relay trial and left hamstring and right calf aching slightly to start with but began to ease a bit as time progressed. At six miles had an altercation with a terrier that came running out of a garden and snapped at my ankles. After that started to feel more comfortable and pace increased over the second half of the run as I was feeling much better now.
Pace: 7.29/ 7.30/ 7.48/ 7.01/ 7.18/ 7.18/ 7.15/ 7.17/ 7.10/ 6.54/ 6.46/ 7.09.
Distance: 12 Miles. Time: 01:27:01 Pace: 7.15 m/m
Pace: 7.29/ 7.30/ 7.48/ 7.01/ 7.18/ 7.18/ 7.15/ 7.17/ 7.10/ 6.54/ 6.46/ 7.09.
Distance: 12 Miles. Time: 01:27:01 Pace: 7.15 m/m
Tuesday 1 May 2012
The start of another month, where has the year gone so far?
AM: Easy run once round Lyminge, after earlier rain it has now cleared up and wind doesn't seem to be as strong today. I bet that changes later when we go down to the seafront for the relay trial! Left hamstring and right calf seemed tight to start with but eased off towards end of run.
Pace 8.00/ 8.06/ 8.01/ 8.16.
Distance: 4 miles. Time: 0:32:23. Pace: 8.07 m/m.
PM: Summer Relays Time Trials - Jogged from the club down to the old Rotunda site on Folkestone seafront and for once the the weather was very favourable for the this event with a light SW blowing into our faces on the way out. After good warm up we set off, I pushed on right from the start as I had last years time in mind as a target, up the first slope to the toll road and could here someone quite close behind so continued to push on, a brief relief down our hill rep hill before turning in Sandgate for return journey. At the turn could see Tom only about 5-10 yards behind, so really tried to dig in up hill rep hill but to no avail as I could hear him even closer behind. Eventually Tom got past me just before we turned back down onto the seafront. Tried to hold the distance between us over the last half mile but Tom was to strong for me and I just couldn't back to him. Finished with a time of 14:36 compared with 14:42 last year, but not sure if the start and finish points were in the same place. Everybody seemed to be pushing hard at the end to get a good time.
Pace: 5.46/ 5.51/ 2.58 = 14.36
Distance: 6.75 miles. Time: (Race 14:36). Pace: (Race 5.44 m/m)
AM: Easy run once round Lyminge, after earlier rain it has now cleared up and wind doesn't seem to be as strong today. I bet that changes later when we go down to the seafront for the relay trial! Left hamstring and right calf seemed tight to start with but eased off towards end of run.
Pace 8.00/ 8.06/ 8.01/ 8.16.
Distance: 4 miles. Time: 0:32:23. Pace: 8.07 m/m.
PM: Summer Relays Time Trials - Jogged from the club down to the old Rotunda site on Folkestone seafront and for once the the weather was very favourable for the this event with a light SW blowing into our faces on the way out. After good warm up we set off, I pushed on right from the start as I had last years time in mind as a target, up the first slope to the toll road and could here someone quite close behind so continued to push on, a brief relief down our hill rep hill before turning in Sandgate for return journey. At the turn could see Tom only about 5-10 yards behind, so really tried to dig in up hill rep hill but to no avail as I could hear him even closer behind. Eventually Tom got past me just before we turned back down onto the seafront. Tried to hold the distance between us over the last half mile but Tom was to strong for me and I just couldn't back to him. Finished with a time of 14:36 compared with 14:42 last year, but not sure if the start and finish points were in the same place. Everybody seemed to be pushing hard at the end to get a good time.
Pace: 5.46/ 5.51/ 2.58 = 14.36
Distance: 6.75 miles. Time: (Race 14:36). Pace: (Race 5.44 m/m)
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