Monday 25 June 2012

AM: went out for any easy run but as yesterday's run was not to taxing felt full of running this morning and as the sun was out and it was quite warm decided to extend run to 9 miles. Gradually picked pace up and last three miles were sub 7 min pace. Splits: 8.05/ 7.49/ 7.50/ 7.27/ 7.40/ 7.27/ 6.49/ 6.48/ 6.57.

Distance: 9 miles.       Time: 01:06:58.     Ave pace: 7.26 m/m


PM: another Facebook group run starting at Chambers going along to Sandgate then up enbrook valley through Saga grounds and then back into Folkestone. Nice easy recovery run. Splits: 8.31/ 8.23/ 8.28/ 10.18/ 8.40/ 2.43.

 Distance: 5 miles.      Time: 00:47:04.    Ave pace: 8.52 m/m

Sunday 24 June 2012

PM: Lucy wanted to get out and do a long run but she doesn't like my routes in the country side, so after a Facebook invitation to the running club about 8 of us turn up at the club house to do a 9 miles run around Folkestone. Start off by going down to Tesco's then down Horn Street to Seabrook back along promenade all the way to Folkestone Harbour. Then up the Durlocks to Wear Bay Road, over the top along Churchill Avenue bypass then down Cherry Garden Avenue back to the club. It turned out to be a 10 miler and Lucy's longest ever run!! I think she was ok for most of it but start to tire over the last few miles coming up Wear Bay Road which is quite a hill. Splits: 8.34/ 8.18/ 7.48/ 7.58/ 7.58/ 7.44/ 10.17/ 10.01/ 9.11/ 8.33. 

Distance: 10 miles.       Time: 01:26:31.      Ave pace: 8.39m/m


Weekly Summary

  AM PM Total
Mon 0 5 5
Tues 0 5 5
Wed 0 10 10
Thurs 0 8 8
Fri 0 0 0
Sat 4 0 4
Sun 0 10 10
       
Total 4 38 42

The result of some hard weeks training then a taper off resulted in a very pleasing result at the Kent 10000m Champs going Sub 36m for the first time in 18 months. Showing that focusing on speed work and milage does pay off. Now to decide what to do next?

Saturday 23 June 2012

AM: Went up to track with the intention of doing a session, but after warm up something did not feel right, calfs were still tight and seemed to have a dodgy tummy.  I think it was way of body telling me I need some more rest not a hard track session so just ended up doing 4 miles jogging.

Distance:  4 miles        Time: 00:38:51          Ave Pace: 9.42 m/m

Friday 22 June 2012

Rest Day - need recovery from 10000m on Wednesday, calfs very tight.

Thursday 21 June 2012

PM: Easy run tonight from the club, but was very quite so went out with Lucy and we did the 3 Kings in reverse but went over to Horn Street rather than hospital hill. This made the course exactly 8 miles from the club. Both calfs really tight from last nights 10km in spikes so had to take it very easy to loosen them up a little. Very windy but luckily wind behind us from Seabrook into Folkestone Harbour  Splits: 8.14/ 8.43/ 8.00/  8.06/ 8.16/ 8.33/ 8.10/ 8.22.

Distance: 8 miles.         Time: 01:07:16         Ave Pace 8.18 m/m

KENT CHAMPIONSHIP 10000m Canterbury 20 June 2012

PM: Arrived in Canterbury at the same time as Tim and Angela and we went to get changed and get our numbers but we were a little early for them as they were not quite ready for us. Once they had sorted themselves out the others had started to arrive and numbers were collected.  There was an air of nervousness around the Ladies competing in the 3000m and so I left them to it and went off and started my warm up, which mainly consisted of two laps of the Canterbury Relay course. When I got back the ladies were just starting to line up for the start of the 3000m race, so I got on a did my drills whilst they were in their early laps then watched them finish off the last few laps.  Then it was out onto the track to do last few strides before lining up for the 10000m.  In my mind I wanted to try and get under 36 mins which could be quite a tall order as my last 10km was 37'39, but its good to have a challenging target and I knew to do this I must be consistently lapping in about 1'26. I mucked the start of my watch up on the start line so therefore had to rely on the guy calling the lap times out and then do the calculations in my head on what I should be aiming for on each lap. I worked out for the first half of the race that I was about within 5s of my target and was concentrating really hard on trying to keep the even pace running going as long as possible. With about 4 laps to go I thought I had drifted about 10s outside of my target pace and I get a bit lost on where I should be, but the laps kept ticking by and before I knew it I was at the bell so I summoned all my effort for the last lap picking the pace up from the bell and gradually trying to increase after each 100m, down the final straight eyeballs out and over the line. I did not know the time until Lucy had come over and she had been recording the splits on her watch. Final time 35'53 WOW I couldn't quite believe it as I thought I had gone outside my splits on the last third of the race. Looking at the splits she had the first lap was run in 1'20 then all the others were between 1'25 & 1'27 with a 1'17 final lap. I was really please with the consistency of the splits and how close I was to the original target time of 35'50 (1'26 laps).
Tim also had a fine race as well going under 40m for the second time in three days with a sensational 38'36 knocking off another 40s.

Distance: 10 miles          Race Time:  00'35'53.9    Ave Race Pace: 5.46 m/m

Gold Medallists:  Tim V35 & Me V40

Tuesday 19 June 2012

PM: From Running Club just went out and did gentle jog around Lucy Avenue and Polo fields, finishing off with 5 x strides of about 50m.

Distance: 5 miles         Time: 00:44:06        Ave Pace:  8.53 m/m

Monday 18 June 2012

PM: Easy run from Folkestone down to Sandgate and back via Saga House and Shorncliffe Road, bright but very breezy especially for first half of run.  We had gone out with some other members of FRC so there were about 8 of us. Splits: 8.29/ 8.31/ 8.31/ 9.32/ 8.34.

Distance: 5 miles            Time:  00:43:37        Ave Pace: 8.30

Sunday 17 June 2012

Went to help marshall at the Race for Life on Sunday morning and then went out for a run on Sunday afternoon, Lucy wanted to get a longer run in and I did not want to do a long long run so was ideal as we settled for 9 miles.  Was quite breezy but sun was out so fairly warm. Splits: 8.26/ 8.46/ 9.21/ 8.52/ 9.14/ 9.05/ 8.26/ 8.31/ 9.01.

Distance:  9 miles            Time:  01:19:49           Ave Pace: 8.52 m/m


Weekly Summary

  AM PM Total
Mon 6 9 15
Tues 4 8 12
Wed 4 7 11
Thurs 0 9 9
Fri 6 0 6
Sat 4 0 4
Sun 0 9 9
       
Total 24 42 66

I felt that I had a good run at the Ashford relay and was a little disappointed with 3000m time on Wednesday, however for the track you have to put yourself on the line and if you are not completely ready it will find you out. Therefore I will learn from this lesson and make sure have good taper and be well rested for the 10000m next Wednesday.

Saturday 16 June 2012

PM: Went out over Tolsford Hill with Lucy and the dog running very easily off road, nice afternoon but surface quite greasy after all the rain. Forgot to start watch but would have been very slow as starting stopping to make sure dog was still with us.

Distance: 4 miles

Friday 15 June 2012

AM: Easy 6 miler this morning, starting to taper down now for next weeks Kent 10000m Track Champs, want to be in best shape I can be for these. Splits: 8.20/ 8.38/ 8.15/ 8.27/ 8.03/ 8.15.

Distance: 6 miles.     Time:  00:50:03       Ave Pace:  8.21 m/m

Thursday 14 June 2012

PM: one run only today to recover from two days racing, also has had to take Junior session at club tonight, so went out and did a very easy nine miler at about 4.00pm.  Calfs feeling a little tight from races. Splits: 8.17/ 8.14/ 8.46/ 7.45/ 8.42/ 8.23/ 8.09/ 8.12/ 8.43.

Distance: 9 Miles.        Time:  01:15:19       Ave Pace: 8.22 m/m

Dartford Open Meeting 13 June 2012

AM: Easy run 1 lap of Lyminge , just getting stiffness out of legs after yesterdays relay leg. Splits 8.36/ 8.47/ 8.28/ 8.55.

Distance:  4 miles.       Time:  00:34:49    Ave Pace: 8.42 m/m


PM: Decided to go up to Dartford to take part in their Open Meeting 3000m, nice warm evening and quite low key with mainly only Dartford runners taking part.  Did a few laps warm up around Dartford's Central Park and then came back for Lucy and we did another couple of laps warm up together before going out onto the track to do our drills and strides.  The 3000m and 5000m were being held simultaneously and there were only three of us doing the 3000m. I went out from the front and by the end of the first lap I was clear of the field so it was going to be a lonely run.. First lap was 73s I think which was probably a bit fast and back to 2'31 for two laps, but although I felt like I was pushing on the middle laps must has slowed a little probably due to the hard relay leg last night, tried to pick it up a little for last couple of laps but finished in 10'10 which was about 20s slower than last week, never mind still good track time and experience. Lucy did manage to get a new PB 12'01 but again a little disappointed as I think she wanted to get under 12'00.  Finished with cool down of 4 laps of the track.

Total Distance: 7 miles           Race Time: 10'10'3     Ave Race Pace: 5.12 m/m

Tuesday 12 June 2012 - Ashford Relay

AM: Easy run 1 lap around Lyminge.

Distance:  4 Miles          Time: 00:33:25      Ave Pace: 8.21


PM: Ashford Relay Leg, 4.5 miles warm up and drills, then onto relay itself.  Hard big gap to get back and could not see next person as I left at changeover point but knew it was a Canterbury Harrier. Ran really hard to try and close the gap and was doing ok until half way round the second lap, when I started to feel a little tired and could not continuing to close down as he was catching the Invicta runner.  However managed to hold onto place and team finished 4th whilst trying to get a good strong finish in. Final time was 14'52.

Distance:  8 miles                   Time: 14:52          Ave Pace: 5.34 m/m

Monday 11 June 2012

AM: easy run two laps around Lyminge Splits: 8.00/ 8.23/ 8.06/ 8.38/ 8.06/ 8.26

Distance: 6 miles.         Time: 00:49:43.        Ave Pace: 8.17 m/m


PM: Good Run Ashford Relays tomorrow so not to hard. Splits: 7.23/ 7.29/ 7.48/ 7.08/ 7.39/ 7.41/ 6.59/ 7.17/ 7.35.

Distance:  9 miles         Time: 01:07:05       Ave Pace: 7.27 m/m

Long Run - Sunday 10 June 2012

AM: Long run this morning, feels like a long time since did last one.  Not feeling to bad hip doesn't feel so bad today and right calf not to much of a problems after yesterdays track session.  Easy start then started to work into run after getting to the top of Longage Hill. Splits were fairly even considering was on and off road and were as follows:- 7.37/ 7.34/ 8.03/ 7.13/ 7.26/ 7.08/ 7.08/ 7.19/ 7.13/ 7.17/ 7.31/ 7.33/ 6.39/ 7.20/ 7.09/ 7.18.

Distance:  16 miles        Time: 01:57:36     Ave Pace: 7.21 m/m


Weekly Summary

  AM PM Total
Mon 6 5 11
Tues 6 8 14
Wed 0 6 6
Thurs 0 9 9
Fri 0 0 0
Sat 6 0 6
Sun 16 0 16
       
Total 34 28 62

Really happy with 3000m time knocking 15s off previous time, needed a day off on Friday this week. Hopefully will get a good week in next week ready for the Kents 10000m on 20 June!!

Julie Rose Track Session - Sat 9 June 2012

AM: Mile and a half warm up and then drills.  Session was 10 x 300m with 100m walk recovery, followed by 5 x 100m strides. Very pleased with consistency of efforts which were as follows, 54,52,52,55,56,55,55,55,55,49. Last one a real burn up with Tim & Will.  Right calf tightened up a little again probably due to spikes and speed.  Finished with cool down of 4 laps.

Distance: 6 miles.              Time: 01:15:38      

Friday 8 June 2012

Very Tired - so took a day off!!!!

Old Folkestone 9 - Thursday 7 June 2012

PM: After yesterdays track race, needed a easy recovery run rather than another speed session, so a group of us went out and did the Old Folkestone 9 miler. Splits- 8.34/ 8.08/ 8.19/ 8.28/ 7.55/ 8.24/ 8.12/ 7.56/ 7.59.

Distance:  9 miles             Time: 01:15:40        Ave Pace: 8.12 m/m

Canterbury Open Meeting - 3000m 6 Jun 2012

Only one run today due to track race.  Windy and raining all day but thankfully wind seemed to have died down a little bit towards to evening.  Went out to warm up and went round the Canterbury Relay route and then came back to track to finish with drills and dynamics.
It was a big field of 26 runners men and women as they were only having one race. At the start it seemed like a lot of people surged ahead, but I think this was as a lot of the runners were youngsters and they started to fast as over the first two laps I went past quite a few. My opening two laps were run in 75 & 76s, my aim was for even 80s laps which should have bought me home in 10 mins. But now at least I had about a 9s buffer over the next 4 laps really concentrated on keeping pace even and could see Andy Cope from Invicta slowly coming back to me which helped in keeping the effort in the laps were 80,80,82,81 going through with 600m to go I heard the split called and I was still about 7s within my target so kept tempo going and seventh lap was run in 82s. With 200m to go I was bearing down on the next Invicta guy who was about 5 yards ahead with 100m to go, really dug deep for sprint finish and pulled along side him with about 20m left and felt him respond did I have enough left for that final few metres? Luckily just about as finished ahead of him by 0.2s. Final time 9"49'5, very please having knocked 15s off last time at Southampton. Average pace for race 4.59 m/m Wow!! Finished in 6th place overall.

Total Distance:  6 miles             Race Time: 09'49'5        Race Pace:  4.59 m/m


   
Nice to see FRC out in force!! Lauren, Will & Tim (Will & Tim's first track race)

Tuesday 5 June 2012

13:00: Lunchtime run, sun was out and skies had cleared so nice and sunny but a stiff breeze was blowing.  Very easy pace as run tonight and race tomorrow, first three miles were off road on the north downs and second three on roads down into Lyminge and home. Splits- 9.46/ 8.39/ 9.37/ 7.49/ 8.00/ 8.17.

Distance:  6 miles             Time: 00:52:13        Ave Pace: 8.42 m/m


PM: Club night and due to race tomorrow only wanted to do easy paced run and not efforts. Therefore a group of 10 of us went out around the 'Three Kings'. Nice easy pace  but weather was atrocious raining and windy. Opened up a little bit up Hospital Hill just to stretch legs out then eased off again for return back to the club. Splits- 8.47/ 8.40/ 8.16/ 8.05/ 8.45/ 8.43/ 8.18/ 7.51

Distance:  8 miles             Time: 01:07:28      Ave Pace: 8.26 m/m

Monday 4 June 2012

AM: 2 Laps of Lyminge at recovery pace, had a day off yesterday due to slight calf strain on Saturday. Luckily felt a lot better this morning and gave me a bit more confidence for race on Wednesday. Splits - 8.16/ 8.28/ 8.01/ 8.35/ 8.00/ 8.05,

Distance:  6 miles         Time: 00:49:29           Ave Pace: 8.14 m/m


PM: Drove down to Canal bank at Seabrook with Lucy to do the following session which I ran at Lucy's pace. 10 x 40sec (approx 200m) with 1 min jog recovery. We warmed up with a mile loop around the canal bank in Seabrook before starting the session along the lower gravel canal path. 5 lots of efforts got us all the way along to Twiss Road, then we turned to do the second 5 efforts back towards Seabrook. Finished off run with 2 mile cool down. Pace of efforts were as follows- 5.52/ 5.59/ 5.20/ 6.05/ 5.45/ 5.32/ 5.48/ 5.20/ 5.47/ 5.25.

Distance:  5 miles         Time: 00:44:10         Ave Pace: 8.50 m/m

Sunday 3 June 2012

Meant to go and do a long run today but right calf still very tight from yesterdays track session. Therefore decided to take day off as got 3000m track race on Wednesday that I want to do well in.


Weekly Summary:-

  AM PM Total
Mon 0 0 0
Tues 4 7 11
Wed 4 8 12
Thurs 0 6 6
Fri 7 10 17
Sat 0 7 7
Sun 0 0 0
       
Total 15 38 53


Funny sort of week, Monday started off badly due sore hip, but it eased enough to run hard on Tuesday & Wednesday, good to get first Three Kings run in and then a very pleasing track session on Saturday very happy with splits. Shame stretched calf a little and felt it best to rest it today so I'm ready for next week.

Saturday 2 June 2012

AM: Track work at Julie Rose.  Started off with mile and half warm warm up then onto drills and strides. Main session  400m (100m rec) 300m (200m rec) X4 then 4x200m (200m rec). Breakdown of splits as follows-  
400m - 75s, 300m - 57s, 400m - 75s, 300m - 56s, 400m - 76s, 300m - 57s, 400m - 76s,  300m - 59s.
200m - 36s, 200m - 35s, 200m - 35s, 200m - 33s.  Then about 1.5 mile cool down. Right calf felt a little stretched at the end of session, did some static stretches to try and ease.

Distance: 7 miles        Total Time: 01:16:23

Friday 1 June 2012 - My first THREE KINGS!!!

AM: up at 05.00 to get down to Chambers at 05.45 to meet Will, Lauren & Tim. A nice bright morning and couldn't help thinking that the few drivers we saw were a little stunned to see a group of runners that time of the morning. Nice easy pace splits - 9.21/ 8.49/ 8.48/ 9.36/ 9.42/ 9.08/ 8.45

Distance:  7 Miles            Time: 01:05:36          Ave Pace: 9.08 m/m

PM: Longer run this afternoon feeling a lot better than the last couple of days. Splits - 7.25/7.45/ 8.01/ 7.26/ 7.31/ 7.44/ 7.38/ 7.25/ 7.25/ 7.56

Distance:  10 Miles           Time: 01:16:23         Ave Pace:  7.38 m/m

Thursday 31 May 2012

PM: Only one run today feeling quite tired after two days of racing so just went out with the guys at Folkestone Running Club for an easy run along side of the channel tunnel site, right along to the goods entrance and back again. Splits-8.53/ 8.40/ 8.55/ 8.08/ 8.06/ 8.11

Distance: 6 miles          Time:  00:50:57           Ave Pace: 8.29 m/m

Samphire Hoe 5km - Wednesday 30 May 2012

AM: easy run one lap of Lyminge a little stiff after last night, but not too bad. splits- 8.14/ 8.29/ 8.01/ 8.16

Distance:  4 miles            Time: 00:33:03         Ave Pace: 8.16 m/m


PM: SAMPHIRE HOE 5km -  Warm up and drills before race covering about 4 miles. Race started and went off hard looking a the splits was probably a little to hard, but was following a Medway runner and was trying to use him to drag me round, at far end of apron we went off road onto a rough loose gravel path and very uneven and straight up a small hill, this change of surface probably effected my rhythm causing me to slow a little, but quickly back onto tarmac path and long push for home as we turned last corner you could see finish a long way in this distance so was a long slog back. Finished 3rd overall, 1st Vet 40 and 1st Team. Splits- 5.12/ 5.52/ 5.40/ 1.16.

Total Distance:  8 miles        Race Time: 00:18:02    Race Ave Pace: 5.36 m/m

THANET INTER-CLUB RELAY - Tuesday 29 May 2012

AM: Easy run this morning just testing hip out before relay tonight. Managed to do run ok although was aching a little but did not affect the pace. Splits-  8.16/ 8.33/ 8.12/ 8.20

Distance:  4 miles          Time:  00:33:24   Ave Pace: 8.21 m/m

PM: Inter Club Relay Thanet - After arranging all the teams managed top get out and do a 3 mile warm up along the promenade. A little bit cooler tonight. Andy went off on first leg followed by Tim & Mick before I took off on last leg. Bigs gaps in front and behind so I was running against the clock, went out quite hard but not suicidal and second mile was quicker than first. Splits- 5.39/ 5.35/1.35 total time 12:50 which was at about 25s slower than last year, but I was pleased tonight.  Cool down for about a mile.

Distance:  7 miles    Relay Time: 00:12:50        Ave Relay Time: 5.35

Monday 28 May 2012

AM: Tried to go out for a run this morning but only made about 100m as right hip was extremely sore so abandoned run. Did fell a little under the weather all day which was probably an after effect of yesterdays race.

FOLKESTONE COASTAL 10KM - Sun 27 May 2012

Looking forward to this race, however the weather was unseasonably hot which effected the performances of a lot of the field.
Did a three mile warm up going along the course.  Then got back in time for some drills and strides.
The Race started and got off to a good pace in a little group of about 4 and we were all pushing on. It felt like one moment I was struggling to stay attached and then the next I was pushing on ahead, at about the 2 mile mark did forge a little ahead and opened up a gap over those chasing. At the water station the drink went straight over my head and again pushed on through. The breeze was behind us on the way out and it was getting extremely warm. At the half way point we turned round 180 degrees on ourself and was now running back into a fairly stiff breeze,which was in fact quite hard to battle against.  Started to go past the other runners and was watching out for my team mates, Andy & Tim weren't to far behind and then I saw Lucy just behind Lauren about 20m. Got caught by Medway guy and a Larkfield guy on the promenade back into Sandgate and couldn't do anything to respond. Then at about Sandgate Castle a young Canterbury Harrier came up on my shoulder and this time I really tried hard to dig in and managed to stay with him over the last mile and a half. I managed to do this and as we came round past the Mermaid Cafe you could see the finish line a long way off. Still I battled on and as when came up to the Rotunda area I could see the feather flags that lined the way to the finish line and decided that I would try and make my move from the first flag.  I did this but misjudged the distance which was more like 200m than the 100m I expected, luckily the Canterbury runner did not have a sprint finish so I managed to pull clear and finished in 10th place. Looking at the splits I felt that I lost about 1m30s on the way back, due not to disappointed due to the hot conditions.  Splits- 5.22/ 5.38/ 5.49/ 6.28/ 6.37/ 6.26/ 1.12




















Distance:    9 miles          Race Time:  00:37:39   Ave Pace: 6.03 m/m


Weekly Summary

AM PM Total
Mon 0 6 6
Tues 0 8 8
Wed 0 12 12
Thurs 0 9 9
Fri 0 3 3
Sat 0 6 6
Sun 0 9 9
Total 0 53 53


Recovery week after three high weeks, only running once a day. feeling good up to the race particularly during 12 miler on Wed.  However the extremely hot weather put paid to a good time, but good to see where I finished amongst peers.

Saturday 26 May 2012

PM: Easy run just to loosen up for race tomorrow, weather has been really warm. Nice easy pace splits- 8.16/ 8.29/ 8.09/ 8.17/ 7.58/ 8.24

Distance: 6 Miles           Time: 00:49:36          Ave Pace: 8.16 m/m

Friday 25 May 2012

Feeling a little tired today so just went out Lucy this afternoon and did an easy three miles. Splits- 8.38/ 8.21/ 8.31.

Distance:  3 miles          Time: 00:25:33           Ave Pace:  8.30 m/m

Thursday 24 May 2012

Went for a run on my own before going to club tonight as we had a CRSG meeting to attend. So just run how I felt splits- 7.43/ 7.54/ 8.22/ 7.46/ 8.21/ 8.04/ 7.40/ 7.41/ 7.46

Distance: 9 miles             Time: 01:11:23           Ave Pace: 7.56 m/m

BIRTHDAY RUN - Wed 23 May 2012

Long run tonight but as a recovery week only doing 12 miles. However feeling very good even after yesterdays interval session. Weather nice and warm and conducive for a good paced run. Splits- 7.22/ 7.30/7.45/ 6.53/ 7.06/ 7.01/ 7.01/ 7.05/ 7.00/ 6.44/ 6.50/ 7.05.

Distance:  12 miles            Time: 01:12:25          Ave Pace: 7.07 m/m

Tuesday 22 May 2012

PM: Interval session at club, warm up and drills followed by 10x90s with 60s stand recovery, pace of efforts between 4.55/5.19 m/m with ave of 5.08 m/m, a very warm evening so very pleased with this effort. Good cool down.

Distance:  8 miles            Time: 01:17:39