SUBSTITUTE RACE - CANTERBURY 10
Monday 21/01/13
AM: Easy run, very icy after yesterdays
snow fall, and back down to 4 miles in morning as taking this as a recovery
week after two big weeks of 103 & 120 mile.
PM: Another easy run again same as this
morning two laps of Lyminge, usual Monday night brigade having a rest day after
long run in the snow yesterday. Again no pace, just trying to stay upright and
not slip over.
AM: Distance: 4 miles Time: 00:36:50 Ave Pace: 9.02 m/m
PM: Distance 6 miles
Time: 00:54:52 Ave Pace: 9.07
m/m
Tuesday 22/01/13
AM: Easy run, 1 lap of Lyminge still very
icy.
PM: From club tonight, due to weather
conditions we could not really do our faster work tonight so just went out and
did steady 6.
AM: Distance: 4 miles
Time: 00:37:22 Ave Pace: 9.22
m/m
PM: Distance: 6 miles
Time: 00:49:13 Ave Pace: 8.08
m/m
Wednesday 23/01/13
AM: Easy run, 1 lap of Lyminge still very
icy.
PM: 2 Laps of Lyminge tonight, ice
beginning to disappear so tried to get a faster paced on parts of course that
were ice and snow free. Once I got into Lyminge roads were ok so picked up
pace. 7.56/6.54/6.42/6.45/ 6.49/7.58
AM: Distance: 4 miles
Time: 00:36:01 Ave Pace: 9.00
m/m
PM: Distance: 6
miles Time: 00:43:07 Ave Pace: 7.11 m/m
Thursday 24/01/13
AM: Easy run 1 lap of Lyminge
PM: 2 Laps of Lyminge tonight, ice
beginning to disappear so tried to get a faster paced run tonight at an even
effort, pleased with result of 7.27/7.28/7.26/7.32/ 7.14/7.22
AM: Distance: 4 miles
Time: 00:33:55 Ave Pace: 8.29
m/m
PM: Distance: 6miles Time: 00:44:32 Ave Pace: 7.25 m/m
Friday 25/01/13
AM: Easy run 1 lap of Lyminge
PM: 2 Laps of Lyminge tonight, again not
feeling too bad so pushed along at steady pace.
AM: Distance: 4 miles
Time: 00:34:55 Ave Pace: 8.44
m/m
PM: Distance: 6miles
Time: 00:45:03 Ave Pace: 7.30
m/m
Saturday 26/01/13
AM: Only one run today as Race tomorrow so
went out about lunchtime and ran relaxed, not looking at watch
PM: Distance: 7 miles
Time: 00:53:12 Ave Pace 7.36
m/m
Sunday 27/01/13 - CANTERBURY 10
AM: Been looking forward to this race all
week as first Road Race of 2013 and wanted to get some gauge as to how my
training had been going. However when I
woke up and heard torrential rain and gale force winds against the window I was
not too impressed!! But the forecast was
showing sunshine by 11:00 so I lived in hope.
Got over to Canterbury in plenty of time
and got number and chip before rest of team started arriving, I wanted to be ready
to go out for my warm up at 10:00 as I wanted to get about 4 miles in. I ran
out over the course to the 2 mile marker and then turned back to the start.
Wind was still gusty but clouds were breaking up and sunshine was starting to
come through, it was not cold though so just went for a vest!
Race got under way and I went off strongly
but knew to let the lead group of about 5-6 runners go away as it was too fast
for me, settled in behind Matt from Ashford and we went through first mile in
5.28, coming up to the second mile a Beckenham Vet went passed me and I tried
to go with him a bit as we were 1st and 2nd in the Kent
Champs V40, this took us passed Matt and soon we were onto the long downhill
stretch into Bridge. I could not live
with the Beckenham guy's pace down the hill and a 30m gap had opened by the
bottom, I tried to then concentrate on the flat to keep the pace going and went
through the 4th mile in 5:26. Then it was over the ford and up the
first steep hill, although I was pushing on I felt distinctly tired going up
this hill and was not really closing the gap to those in front, passed the 5
mile marker in 28:26 but the hill had taken its toll and this was the first
mile over 6 mins in 6:07. Really trying hard to bring pace back up, just got
under 6 mins again at mile 6 with 5:59 and following a downhill stretch into
Bekesbourne the 7th mile was 5:40. However it was now up the second
big hill and the effort expended in the last mile meant I was slowing up this
one, got over the brow and gave a wave to Tim’s kids before turning back into
the agricultural land and going through the eight mile in 6:27!!! Dear oh dear
as JT would say!! We turned a corner at
about 8.5 miles and boom straight into a strong wind, Matt had now pulled back up
onto my shoulder again and passed mile 9 in 6:06, I was trying desperately hard
to try and stay with Matt over the last mile and tried to pick up the pace but he
was gradually pulling away and even on the fast downhill section towards the
finish I could pull him back to me but the pace had picked back up to 5:48 with
a finishing of 58:42 and just 7 seconds behind Matt I was fairly pleased.
Came 9th overall and got 2nd
Vet 40 and Silver Medal in Kent Champs.
Have had some heavy weeks recently and in this recover week still
clocked up 74 miles so have to be happy with the result.
AM: Distance: 10 miles
Time: 00:58:42 Ave Pace: 5.50
m/m
Total Distance including warm up and cool
down: 17 miles.
Garmin Connect: Canterbury 10
Weekly
Summary
AM
|
PM
|
TOTAL
|
|
MON
|
4
|
6
|
10
|
TUE
|
4
|
6
|
20
|
WED
|
4
|
6
|
30
|
THUR
|
4
|
6
|
40
|
FRI
|
6
|
4
|
50
|
SAT
|
7
|
0
|
57
|
SUN
|
17
|
0
|
74
|
Lower mileage this week which was meant to
be recovery for the Southern XC Champs, however due to postponement did the
Canterbury 10 as substitute race, and due to weather conditions was looking
back on it very pleased with the result.
Next week higher week again with speed work
in form of Club handicap, long run on Wed due to race at weekend – Ashford
&District 10km. Don’t want to be presumptuous but would love 34 something
here!!!
