AM: Easy run this morning could feel yesterdays mobility session in buttocks but eased a bit as run went on. Splits: 7.53/ 8.03/ 7.58/ 8.26/ 8.05/ 7.23/ 7.22/ 7.29.
Distance: 8 Miles Time: 01:02:44 Ave Pace: 7.48 m/m
LONDON MARATHON - 21 April 2013
Wednesday 11 July 2012
AM: Easy 4 miler this morning just to get stiffness out of legs after last nights relay leg, Right hip aching a little bit more than normal this morning but eased a bit during run. Took the dog with me as well. Splits: 7.43/8.09/ 7.57/ 8.32.
Distance: 4 Miles Time: 00:32:25 Ave Pace: 8.06 m/m
PM: Afternoon: Again just an easy paced run recovery run this afternoon, just relying on a pace that I felt comfortable with not being dictated by watch. Splits: 7.58/ 7.45/ 8.11/ 8.01/ 7.29/ 7.59/ 7.30/ 7.54.
Distance: 8 miles Time: 01:02:55 Ave Pace: 7.51 m/m
PM: Evening: Went up to Ashford with Lucy for a hurdle mobility class, which was concentrating on hip flexibility and movement, quite pleased not such a struggle as I thought it might be. Started with 15min jog warm up then some exercises then another jog followed by another exercise session finally finishing with a 3 mile run. Surprisingly cover 6 miles in total, last three miles were clocked at 8.23/7.35/7.19.
Distance: 6 miles
Distance: 4 Miles Time: 00:32:25 Ave Pace: 8.06 m/m
PM: Afternoon: Again just an easy paced run recovery run this afternoon, just relying on a pace that I felt comfortable with not being dictated by watch. Splits: 7.58/ 7.45/ 8.11/ 8.01/ 7.29/ 7.59/ 7.30/ 7.54.
Distance: 8 miles Time: 01:02:55 Ave Pace: 7.51 m/m
PM: Evening: Went up to Ashford with Lucy for a hurdle mobility class, which was concentrating on hip flexibility and movement, quite pleased not such a struggle as I thought it might be. Started with 15min jog warm up then some exercises then another jog followed by another exercise session finally finishing with a 3 mile run. Surprisingly cover 6 miles in total, last three miles were clocked at 8.23/7.35/7.19.
Distance: 6 miles
Inter Club Relays Canterbury - 10 July 2012
Inter Club Relays Canterbury - Last one of the series and all the teams were in the thick of it, we had a good turn out and had full teams in all the categories. Did the usual warm up drills and strides and by the time I was ready for the last leg Andy, Tim & Sam had done a fine job and got us up into 2nd position overall. As I handed over I could see Warren from Ashford just disappearing through the gate at the far end of the field, and having raced against him at Samphire Hoe about two weeks ago I was wondering if I could close down the gap before the end knowing that this was a shorter distance. Having him ahead of me really helped pull me round and as a turned each corner he seemed to be a little closer to me. Through the park and then back up the hill, through a few blind sections and then there he was only about 20 yards a head, was now working really hard and trying to push on, back down and under the subway still closing the gap and round the edge of the park, as we went through the gate I was on his shoulder and really tried to turn on the pace and try and go past and open up a gap. In the back of my mind I knew he was a track runner and would have a good turn of speed for the sprint finish. Down the edge of the field round the corner into the finishing straight I was still ahead and tried to change gear again for last 50 yards, I thought that I had done enough but with about two yards to yards he came up on my shoulder and just pipped me to the finish, gutted!!!! I thought I had a good finish but not quite as good as a young track runner, well done Warren and Ashford who won the wholes series for the senior men. Very gentle mile cool down.
Then onto the best bit the after race picnic whilst waiting for the results and presentations. Good night for Folkestone teams as follows:- Senior Women 1st, V35 Women 2nd, V45 Women 2nd, V55 Women 1st. Senior Men 3rd, Vet50 Men 3rd. Juniors 1st. Full Results click HERE
Well done everyone.
Total Distance: 7 miles Relay Time: 00:12:31 Ave Race Pace: 5.25 m/m
Then onto the best bit the after race picnic whilst waiting for the results and presentations. Good night for Folkestone teams as follows:- Senior Women 1st, V35 Women 2nd, V45 Women 2nd, V55 Women 1st. Senior Men 3rd, Vet50 Men 3rd. Juniors 1st. Full Results click HERE
Well done everyone.
Total Distance: 7 miles Relay Time: 00:12:31 Ave Race Pace: 5.25 m/m
Monday 9 Jul 2012
Only one run today as tapering a little bit for tomorrows relay. Went out with Tim and Lucy around the regular Monday night 5 mile route. Very easy pace with strong wind into our faces for first half of run. Splits: 8.43/8.25/8.23/9.43/8.19
Distance: 5 Miles Time: 00:44:16 Ave Pace: 8.43 m/m
Distance: 5 Miles Time: 00:44:16 Ave Pace: 8.43 m/m
Sunday 8 July 2012.
Typical summers day, raining. Couldn't muster the effort to get out in the morning then sat down to watch the Grand Prix. Then had to put tennis on Sky + on force ourselves out of the door. However as usual once outside and got going it was not too bad, heavy shower at about three miles and then some drizzle most of the way round but temperature not cold. Running with Lucy and she was only doing 9 so I added an extra mile onto end to make up to 10 miles. Splits: 8.43/8.29/ 9.17/ 7.45/ 8.44/ 8.27/ 8.01/ 7.51/ 8.08/ 7.55.
Distance: 10 miles Time: 01:23:17 Ave Pace 8.20 m/m
Weekly Summary
Another solid week- last relay leg on Tuesday and think I will do Romney Marsh 10km next Sunday and try and blast round, will probably taper off towards end of week. Also going to Crystal Palace next Saturday to watch Aviva Grand Prix - Diamond League Meeting
Distance: 10 miles Time: 01:23:17 Ave Pace 8.20 m/m
Weekly Summary
| AM | PM | Total | |
| Mon | 6 | 6 | |
| Tues | 4 | 6 | 10 |
| Wed | 15 | 15 | |
| Thurs | 8 | 3 | 11 |
| Fri | 0 | ||
| Sat | 8 | 8 | |
| Sun | 10 | 10 | |
| Total | 12 | 48 | 60 |
Saturday 7 July 2012
PM: Had a lie in not planned and missed club session along the canal bank. So went out in the evening. Not really sure what to do as I started run but felt surprisingly good and legs felt fresh. There decided to do 3 mile warm up, 4 miles at threshold pace and then a mile cool down. Went up Longage Hill and threshold section started at Rhodes Minnis for the threshold section managed to push out the following miles 6.34/ 5.59/ 6.08/ 5.48. Really chuffed with this effort especially as running on my own.
Distance: 8 Miles Time: 00:56:02 Ave Pace: 7.00 m/m
Distance: 8 Miles Time: 00:56:02 Ave Pace: 7.00 m/m
Thursday 5 July 2012
AM: Easy run today went slightly longer this morning as will be helping with Juniors later, very relaxed pace after yesterdays long run. Splits 8.24/ 8.20/ 8.43/ 8.31/ 8.08/ 8.26/ 8.07/ 8.17.
Distance: 8 miles Time: 01:06:58 Ave Pace: 8.22 m/m
PM: Helping with Juniors at Club, just jogging around, easy running.
Distance: 3 miles
Distance: 8 miles Time: 01:06:58 Ave Pace: 8.22 m/m
PM: Helping with Juniors at Club, just jogging around, easy running.
Distance: 3 miles
Wednesday 4 July 2012
PM: Didn't get long run in last weekend so today was a good opportunity for me to catch up and get it down. After interval session last night it was never going to be really fast, so just run with the intention of letting my legs dictate the speed. Conditions were perfect a light drizzle but not cold so had a really enjoyable run. Splits:7.47/ 7.45/ 8.10/ 7.24/ 7.36/ 7.41/ 7.39/ 7.49/ 7.32/ 7.46/ 8.02/ 8.04/ 7.19/ 7.24/ 8.00.
Distance: 15 miles Time: 01:56:01 Ave Pace: 7.44 m/m
Distance: 15 miles Time: 01:56:01 Ave Pace: 7.44 m/m
Tuesday 3 July 2012
AM: Easy 4 miler this morning calfs very tight after yesterdays track race. One lap of Lyminge splits: 7.49/ 7.44/ 7.39/ 7.59.
Distance: 4 miles Time: 00:31:15 Ave PAce: 7.48 m/m
PM: Interval session along promenade just below Coastal park running towards Sandgate and back. Jogged there from club, then did some drills and strides before starting session. Session was 6 x 3mins with 2 mins recovery. Longer recovery set as wanted all interval to be hard and consistent. The pace of them were as follows: 5.15/ 5.35/ 5.37/ 5.29/ 5.35/ 5.24. Apart from 1st one the others weren't to bad for consistency.
Cool down was jog back to the club.
Distance: 6 miles Time: 01:07:32 Ave Pace Interval: 5.29 m/m
Distance: 4 miles Time: 00:31:15 Ave PAce: 7.48 m/m
PM: Interval session along promenade just below Coastal park running towards Sandgate and back. Jogged there from club, then did some drills and strides before starting session. Session was 6 x 3mins with 2 mins recovery. Longer recovery set as wanted all interval to be hard and consistent. The pace of them were as follows: 5.15/ 5.35/ 5.37/ 5.29/ 5.35/ 5.24. Apart from 1st one the others weren't to bad for consistency.
Cool down was jog back to the club.
Distance: 6 miles Time: 01:07:32 Ave Pace Interval: 5.29 m/m
Monday 2 July 2012: 3000m SVL Ashford
PM: Running for Ashford AC tonight, anything to get another track race in that is local. After what turned out to be a very overcast and blustery day the wind actually dropped a little in the evening and to be fair conditions were not that bad at all. Did a three mile warm followed by some drill and strides.
Race started and nobody took it out so I was at the front as I wanted to to do approx 77s laps, went through first two both in 75s still in the lead after four laps and could hear them right on my shoulder coming down the home straight with three laps to go four runners all came streaming past me, it didn't feel like I was slowing rather they were going faster. Three opened up a gap but I managed to keep hold of the fourth placed Andy Green of Dartford. I could sense that he was not going to break away from me so I dug in sticking tightly to him round the penultimate couple of laps and then into the last half lap he quickened with 200m to go but still I went with him and with 100m left I gave it all I had and managed to open up a gap coming down the home straight to the line. Time was 9'56'2 not quite my best this year but very pleased to go under 10 mins again.
Distance: 6 miles Race Time: 9'56'2
Race started and nobody took it out so I was at the front as I wanted to to do approx 77s laps, went through first two both in 75s still in the lead after four laps and could hear them right on my shoulder coming down the home straight with three laps to go four runners all came streaming past me, it didn't feel like I was slowing rather they were going faster. Three opened up a gap but I managed to keep hold of the fourth placed Andy Green of Dartford. I could sense that he was not going to break away from me so I dug in sticking tightly to him round the penultimate couple of laps and then into the last half lap he quickened with 200m to go but still I went with him and with 100m left I gave it all I had and managed to open up a gap coming down the home straight to the line. Time was 9'56'2 not quite my best this year but very pleased to go under 10 mins again.
Distance: 6 miles Race Time: 9'56'2
Sunday 1 July 2012
PM: Went up to the Leas early Sunday afternoon to watch the Street Athletics that Kevin Daly was helping out with, which is run by Linford Christie!! I think all the parents were more excited than the kids who didn't really know who he was! Ended up being a time keeper for the races and it was a good fun afternoon, also managed to get my book autographed by Linford.
Afterwards went out with Lucy, Tim and Angela to do a 10 miler which was one of Angela's routes, very pleasant run weather had cleared up and wind was behind us on homeward stretch. we came across Linford and his family sitting on the promenade in Sandgate and gave a shout as we went by.
Distance: 10 miles Time : 01:30:00 Ave Pace: 9.00 m/m
Afterwards went out with Lucy, Tim and Angela to do a 10 miler which was one of Angela's routes, very pleasant run weather had cleared up and wind was behind us on homeward stretch. we came across Linford and his family sitting on the promenade in Sandgate and gave a shout as we went by.
Distance: 10 miles Time : 01:30:00 Ave Pace: 9.00 m/m
WEEKLY SUMMARY:
| AM | PM | Total | |
| Mon | 9 | 5 | 14 |
| Tues | 6 | 6 | |
| Wed | 4 | 8 | 12 |
| Thurs | 12 | 12 | |
| Fri | 0 | ||
| Sat | 6 | 6 | |
| Sun | 10 | 10 | |
| Total | 13 | 47 | 60 |
Another good week considering two hard races in there, another track 3000m tomorrow. Really enjoying the shorter stuff this summer but now must really get some longer speed endurance efforts in to consolidate the good work so far.
Saturday 30 June 2012
AM: Julie Rose Stadium for a track session, usual 1.5 miles warm up followed by drills and strides before main session. Main session was 8 x 400m, which I was aiming to try and consistently do 75s laps. However there was a very strong breeze blowing down the home straight which we would have to work hard into to get the consistency required. So off we went and 400m efforts were as follows: 75, 74, 75, 74, 77, 74, 75, 75. Very happy with this set except for the 77 but I think it was a strong breeze for that one!!!! Followed by 5 x 100m strides then 4 lap(1 mile) cool down
Distance: 6 miles
Distance: 6 miles
Thursday 28 June 2012
PM: As racing on Monday coming could not go to long on Sunday so decided to get a longer run out of the way this afternoon. So went out and did 12 miles, unusually it was a very warm after noon and felt quite relaxed pushing this along at an easy pace. Splits: 7.42/ 7.46/ 8.03/ 7.19/ 7.31/ 7.36/ 7.55/ 8.11/ 8.00/ 7.33/ 7.23/ 8.03.
Distance: 12 miles Time: 01:33:08 Ave Pace: 7.46 m/m
Distance: 12 miles Time: 01:33:08 Ave Pace: 7.46 m/m
SAMPHIRE HOE 5KM - Wed 27 June 2012
AM: Easy run 1 lap of Lyminge to try and get some of stiffness out of calfs after yesterdays relay leg.
Splits: 8.18/ 8.34/ 8.10/ 8.46
Distance: 4 miles Time: 00:33:51 Ave Pace: 8.27 m/m
PM: Here we are again at Samphire Hoe the second night in a row. However tonight although a bit misty to start with the wind had died right down since yesterday and so really perfect conditions for running in. Went out and did a lap of the course as a warm up before doing a few drills and strides. Numbers were slightly down probably due to relay being there the night before but a small friendly crowd amassed for the start. I went straight into the lead and was aware of Warren from Ashford on my should for about the first 2km, as we went round the cone at the Dover end we double back on ourselves and could see the rest of the race behind us, it all looked very close between Tim, Dave S and Kevin so was hoping they would pull each other round to good times. It was a long slog all the way along the apron, last time did the 1st mile in 5'10 which was too fast so held back a little and went through it in 5'18 then the second mile took us up the small hill on the gravelly rutted path so pace naturally dropped a little to 5'55 last mile and a bit were down hill and flat so really tried to push hard as desperately wanted to get under 18 mins, it paid off with a finishing time of 17:54 phew and first position. Club did really well Rona 1st Lady, Dave S 1st V50, Mens Team 1st & Ladies Team 1st. Plus a new PB for Tim. So prizes all round!!
Distance: 8 miles Race Time: 00:17:54 Ave Race Pace: 5.38 m/m
Splits: 8.18/ 8.34/ 8.10/ 8.46
Distance: 4 miles Time: 00:33:51 Ave Pace: 8.27 m/m
PM: Here we are again at Samphire Hoe the second night in a row. However tonight although a bit misty to start with the wind had died right down since yesterday and so really perfect conditions for running in. Went out and did a lap of the course as a warm up before doing a few drills and strides. Numbers were slightly down probably due to relay being there the night before but a small friendly crowd amassed for the start. I went straight into the lead and was aware of Warren from Ashford on my should for about the first 2km, as we went round the cone at the Dover end we double back on ourselves and could see the rest of the race behind us, it all looked very close between Tim, Dave S and Kevin so was hoping they would pull each other round to good times. It was a long slog all the way along the apron, last time did the 1st mile in 5'10 which was too fast so held back a little and went through it in 5'18 then the second mile took us up the small hill on the gravelly rutted path so pace naturally dropped a little to 5'55 last mile and a bit were down hill and flat so really tried to push hard as desperately wanted to get under 18 mins, it paid off with a finishing time of 17:54 phew and first position. Club did really well Rona 1st Lady, Dave S 1st V50, Mens Team 1st & Ladies Team 1st. Plus a new PB for Tim. So prizes all round!!
Distance: 8 miles Race Time: 00:17:54 Ave Race Pace: 5.38 m/m
Tuesday 26 June 2012 - Summer Relays Leg 4
PM: Leg 4 of the Summer relays at Samphire Hoe. Ran round the course as a warm up and there was a fairly fresh south westerly breeze that was straight into our faces for the first half mile, then round onto the hilly off road section before coming back down hill onto apron for fast finish with wind behind. Ran last leg nobody really to chase as leaders to far ahead and no one pushing from behind so I had to use it like a time trial and just push as hard as I could the whole way. Splits were 5'49 / 5'37/ 1'20 giving average pace of 5'36. With wind behind finish was very fast. Followed by about 1 mile cool down.
Distance: 6 miles Leg Time: 00:12:45 Ave Leg Pace: 5.36 m/m
Distance: 6 miles Leg Time: 00:12:45 Ave Leg Pace: 5.36 m/m
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