Monday 07/01/13
AM: No Run – Still tired from race &
long run so decided to run just once today.
PM: Easy Run with Tim, Angela, Lucy &
George, feeling a lot better tonight and stiffness in legs had gone!!
AM: Distance: 0 miles Time: 00:00:00 Ave Pace: 0.00 m/m
PM: Distance: 7 miles Time: 01:07:23 Ave Pace: 9.37 m/m
Tuesday 08/01/13
AM: Easy run, 2 laps of Lyminge very slow
but feeling a lot better hills tonight!!!!
PM: Hill Session from Club, off up to
Tesco’s then Military Ave & Military Hill down into Sandgate to the bottom
of hill at Lower Sandgate Road. Circuit was hard up Lower Sandgate Road Hill
& about 100m over top, then stop and turn for jog back to the top of the
hill ready for second hill finishing outside Vets Surgery, then jog half way
down Sandgate Hill to bench, then hard to Rectory at bottom of hill, turn left
then jog back to start point to repeat. This was a continuous circuit for 25
minutes. I managed 4 complete circuits (each circuit 0.85m) plus 1 hill. At end
turned back and picked up other members of the group, everybody together at top
of Sandgate hill then jog back via Grimston Road and Shorncliffe Road to Club
House.
AM: Distance: 6 miles Time: 00:52:47 Ave Pace: 8.48 m/m
PM: Distance: 9 miles Time: 01:15:04 Ave Pace: 8.20 m/m
Wednesday 09/01/13
AM: Easy run 2 laps of Lyminge, not feeling
too bad after last night’s hills.
PM: Longer run tonight and wanted to try
and make it a bit brisker than some of my runs lately. Also fed up of Lyminge
Country Lanes so drove down and started in Tesco’s car Park Cheriton, as I thought
by going Horn Street to start with that should pick pace up and then I would
try an maintain it as long as possible. So all going well pushed on into Hythe
and up to the Light Railway Station, then back to Red Lion Sq and across Green
and up to sea front (now about 4.5m) and still holding pace at around 7.00m/m.
Then along seafront all the way through Seabrook, Sandgate and along promenade
into Folkestone did a lap of the roads around the Burstin and by now was up to
10 miles and pace had remained constant and was 6.56 m/m average. Very pleased
as not putting too much effort in and it seemed I was just floating along
(don’t get that feeling often!!!). Then
as I had done hill session last night and I was starting to feel the pace I
eased off up the Durlocks and into East Cliff and just ran easy for final 6
miles back round bypass, down Cherry Garden Avenue and across to Shorncliffe
Road, then up to KAP across passed FHODS Tower Theatre and down Military Ave
and back round to Tesco’s. Only had down to do 12 tonight but was feeling good
so got 16 done!!!
AM: Distance: 6 miles
Time: 00:52:45 Ave Pace: 8.47
m/m
PM: Distance: 16 miles
Time: 02:00:51 Ave Pace: 7.33
m/m
Thursday 10/01/13
AM: Easy run 2 laps of Lyminge
PM: Easy run 2 laps of Lyminge, very tired
after yesterdays long run so did another easy recovery run.
AM: Distance: 6 miles
Time: 00:53:06 Ave Pace: 8.51
m/m
PM: Distance: 6miles
Time: 00:51:20 Ave Pace: 8.33
m/m
Friday 11/01/13
AM: Easy run 2 lap of Lyminge.
PM:
Was going to do tempo run today, did the 3 miles of easy running but
when tried to start the tempo and go faster found that stomach was very tender
and did not feel that I could run at that pace so eased off after about half a
mile. However to take my mind off
stomach I was running past a house at about 5.5miles and a Jack Russell came
through the fence yapping, then proceeded to dart in and nip me on the shin
which took me by surprise. It didn’t break the skin but there was blood under
the skin and felt very bruised. But managed to get round rest of run.
AM: Distance: 6 miles
Time: 00:52:32 Ave Pace: 8.45
m/m
PM: Distance: 10 miles
Time: 01:25:01 Ave
Pace: 8.31 m/m
Saturday 12/01/13
AM: Cross Country training up at Smeeth,
very cold windy morning but dry at least. We did good warm up then a variety of
various hills, long and short, followed by a cool down and then cakes and
coffee.
PM:
Easy run 1 lap of Lyminge
PM: Distance: 7 miles
Time: 01:07:25
PM: Distance: 4 miles
Time: 00:33:18 Ave Pace: 8.19
m/m
Sunday 13/01/13
AM: Went out late morning an the wind was
bitterly cold really had to push myself out of door as enthusiasm was waning
badly. Only really though about the first 10 times and went on a different
route almost making it up as I went along. Took new collapsible water bottle
with me, which was quite cumbersome to start with but as then as the water
inside decrease it got easily and light to hold, was taking a sip every three
miles. Eventually got to 10 miles and nervously went passed Dog Nip cottage but
he was nowhere to be seen!! Pushed on into second 10 miles but wind was more on
my back now, which made thing’s feel easier. Eventually got the last few miles
done and finished the run. At the end felt tired but not obliterated which I
took as a good sign.
PM: Distance: 20 miles Time: 02:44:52 Ave Pace: 8.15 m/m
Weekly Summary
| AM | PM | TOTAL | |
| MON | 0 | 7 | 7 |
| TUE | 6 | 9 | 22 |
| WED | 6 | 16 | 44 |
| THUR | 6 | 6 | 56 |
| FRI | 6 | 10 | 72 |
| SAT | 7 | 4 | 83 |
| SUN | 20 | 0 | 103 |
Another good high milage week, with a good hill session on Tues and good 16 miler on Wed, but feeling pretty tired towards end of the week. It really turned cold on Sat & Sun which did not help!
Another big week next week then a recovery week up to Southern XC Champs.
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