PM: Been fine all day long and as soon as I step out of the door it starts raining!! Had a message today that might be needed to do a Southern League Match next Saturday, but I am not sure what kind of shape I'm in as I've had the easy month and and not raced since mid July. So thought I would tonight just go out and run hard and see what I could do! The route was two laps of Lyminge and the results was as follows: 6.57/ 7.01/6.37/6.56/6.40/6.28 - Not to bad perhaps I hadn't lost as much as I though!!
Distance: 6 Miles Time: 00:40:44 Ave Pace: 6.47 m/m
LONDON MARATHON - 21 April 2013
Thursday 23 August 2012
AM: Easy run went out up to Tolsford Hill along the North Downs Way which is cross country and quite hilly, it was a nice morning and I thought it would make a change! So due to the nature of the route the first three miles were very slow and the second half which changed to road at Postling Frith and followed Brady Road all the way down into Lyminge and then round it and back across golf course, was a bit quicker as can be seen by the splits: 9.03/ 8.30/ 9.15/ 7.26/7.12/7.29
Distance: 6 miles Time: 00:48:58 Ave Pace: 8.10 m/m
Distance: 6 miles Time: 00:48:58 Ave Pace: 8.10 m/m
Wednesday 22 August 2012
First run in 8 days and felt really fresh and eager to start new season. Did two laps of Lyminge. Pace was left to how I felt. Splits 7.16/ 7.30/ 7.18/ 7.46/ 7.07/ 7.19
Distance: 6 miles. Time: 00:44:20 Ave Pace: 7.23 m/m
Distance: 6 miles. Time: 00:44:20 Ave Pace: 7.23 m/m
READY TO GO!!!!!!
After about a month of easy running having had days off as and when needed, and doing any harder session at striding pace rather than flat out and after a week in some glorious sunshine in Greece I now feel refreshed and ready to start the Autumn training.
After the reflecting stage at the end of July I have now used this period to set my main GOAL for the Autumn and hopefully how I am going to achieve this. Planning is vital, my goal Sub 59 mins at the GREAT SOUTH RUN in Portsmouth on Sun 28 October 2012. I have one mesocycle to plan to get me fit and fast ready for this race, which I will break down into 10 weekly microcycles, building the endurance and speed on a weekly basis with a taper at the end so I am refreshed and ready. I will be doing other races along the way, but will not be easing off for them but training through them. Therefore I will be using these as pointers and indicators to how my training is going but will not be disappointed if the times are not to hot.
The Cross Country Season will also be starting in October and hopefully I will be looking for strong performances in these as well.
After the reflecting stage at the end of July I have now used this period to set my main GOAL for the Autumn and hopefully how I am going to achieve this. Planning is vital, my goal Sub 59 mins at the GREAT SOUTH RUN in Portsmouth on Sun 28 October 2012. I have one mesocycle to plan to get me fit and fast ready for this race, which I will break down into 10 weekly microcycles, building the endurance and speed on a weekly basis with a taper at the end so I am refreshed and ready. I will be doing other races along the way, but will not be easing off for them but training through them. Therefore I will be using these as pointers and indicators to how my training is going but will not be disappointed if the times are not to hot.
The Cross Country Season will also be starting in October and hopefully I will be looking for strong performances in these as well.
Easy Running Period
14 -21 August 2012 - HOLIDAY Santorini Greece. No running.
Mon 13 August 2012 - Easy 5 miler with Tim & Louis
Sun 12 August 2012 - No Run
Sat 11 August 2012 - Track Ashford 600m/400m/200m x 3 with 2 barriers per lap
Wed-Fri 8-10 Aug - No Runs, decorating
Tue 7 August 2012 - Club 6 x 3 mins with 1 min recovery.
Mon 6 August 2012 - Easy run with Tim & Angela & Lucy. 5 miles
Sun 5 August 2012 - Went to London to watch Olympic Women's marathon
Sat 4 August 2012 - Easy running with some hurdling. 6 miles
Friday 3 August 2012 - Easy run whilst Ashford 5km taking place - 3 miles
Tuesday 31 July 2012 - 5x 4 mins striding out only.
Monday 30 July 2012 - Easy Run Tim, Louis & Lucy. 5 Miles
Sunday 29 July 2012 - Long Run, with Tim, Angela, Steve & Lucy. 10 Miles
Saturday 28 July 2012 - Interval session 1x800m, 3x400m, 4x200m only performed at stride pace.
A TIME TO REFLECT!!!!!!!!
The time has come to assess my position and
work out the plan for the next year, following the visit from a good old friend of
mine from Canada, who I used to train with many years ago I have decided to
follow his wisdom and ease off and have a break. It would be very tempting to
push on racing and try and continue the fine vein of form that I have acquired
over the last few months, it has been a long while since I was able to get two
sub 36 min 10km’s in the summer. The head says keep going, push on for some more
good times however the body is getting older year after year and being closer to
50 rather than 40 I will have to listen to the body.
So I have decided to have 10 days off from
running all together whilst I am at Scout Camp, and then training very easy for
the next four weeks but trying to start some core and strength and conditioning. Then start up a build up again around the 20 Aug, which will include
training through races in Sept & Oct with the end goal of the Great South
Run on 28 Oct, with the aim to try and see how far under the hour I can get.
Following that have an easier four weeks through November ready for the start
of my Marathon training in December getting ready for London 2013.
It is important to sit back and take some
time to plan out your training and take some breaks otherwise you will find
that you can get stale and not get those improvements you seek. By having a
break before you get to this stage it will help with your motivation and
hopefully keep your mind and body fresh.
I am sure this approach will be quite difficult,
as with the Olympics coming up I will get caught up with the excitement and
want to get out running hard!! But remember those guys have all planned their
strategies very carefully, which will have included some breaks each year.
As you advance your running you start to
realize that it’s not quite as simple as putting one foot in front of the other
and plodding on. You want to push yourself on to get those PB’s and challenge
yourself.
So remember to take some time out to do
your own planning!!!!
Tuesday 17 July 2012
PM: From the club we went around the Three Kings course, but with a "twist". Easy running for first 20 mins then (5min hard 5 min easy)x3 followed by easy run back home. Last effort included 2.5mins up Hospital Hill!!!!
Distance: 8 miles Time: 01:02:39
Distance: 8 miles Time: 01:02:39
Monday 16 July 2012
PM: Easy run with Lucy and Tim around our regular Monday night course.
Distance: 5 miles Time: 00:46:11
Distance: 5 miles Time: 00:46:11
NEW ROMNEY 10KM - Sunday 15 July 2012
Romney Marsh 10km - Did a 4 mile warm up including drills and strides.
Race started and immediately went to the front with a young lad from Medway & Maidstone and we both pushed on together until the 7km mark at that stage I was tiring slightly and could not keep up the pace and he started to pull away from me. Therefore could't match last years win, but my time for second place was 1 min 6 sec quicker. Splits were 5.26/5.49/5.43/5.43/5.56/5.56/1.22
Distance: 10 miles Race Time: 00:35:58
Weekly Summary:
Another good week with a very pleasing race result today. So pleased with two sub 36m 10-km this summer.
Race started and immediately went to the front with a young lad from Medway & Maidstone and we both pushed on together until the 7km mark at that stage I was tiring slightly and could not keep up the pace and he started to pull away from me. Therefore could't match last years win, but my time for second place was 1 min 6 sec quicker. Splits were 5.26/5.49/5.43/5.43/5.56/5.56/1.22
Distance: 10 miles Race Time: 00:35:58
Weekly Summary:
| AM | PM | Total | |
| Mon | 5 | 5 | |
| Tues | 7 | 7 | |
| Wed | 4 | 14 | 18 |
| Thurs | 8 | 4 | 12 |
| Fri | 6 | 6 | |
| Sat | 4 | 4 | |
| Sun | 10 | 10 | |
| Total | 26 | 36 | 62 |
Saturday 14 July 2012
AM: Got up early 05:25 and walked the dog 4 miles around Lyminge as we are going to CRYSTAL PALACE later on to watch the Diamond League Aviva London Grand Prix. Plus also racing tomorrow so wanted to rest up.
Distance: 4 Miles
Distance: 4 Miles
Friday 13 July 2012
PM: afternoon easy 6 miler done today with race coming up on Sunday.
Distance: 6 Miles Time: 00:44:07
Distance: 6 Miles Time: 00:44:07
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