Monday 11/02/13
AM: No Run had to get 06:30 train to London
with Elly
PM: Easy 6 miler, couldn’t do much else as
so much snow and ice everywhere in Lyminge
AM: Distance: 0 miles
Time: 00:00:00 Ave Pace: 0.00
m/m
PM: Distance: 6 miles
Time: 00:56:10 Ave Pace: 9.20
m/m
Tuesday 12/02/13
AM: London again this time drove up to
Greenwich with Elly.
PM: 2 mile warm up making our way from the
club to the Leas, where we had ago at the Yasso 800’s. The idea is you run
8x800m with 90s recovery then take the average time and that should equate to
your marathon time roughly. My efforts were
2.45/2.45/2.48/2.45/2.49/2.52/3.02/2.48 giving an average of 2.49 thus should
equate to 2hr 49m marathon. Please as this is sort of time I would be happy
with at London. Then did cool down jog back to the club.
AM: Distance: o miles
Time: 00:00:00
Ave Pace: 0.00 m/m
PM: Distance: 8 miles
Time: 01:18:14 800’s
Ave Pace: 2.49 m/m
Wednesday 13/02/13
AM: No Run.
PM: Easy 6 miler.
AM: Distance: 0 miles
Time: 00:00:00 Ave Pace: 0.00
m/m
PM: Distance: 6 miles
Time: 00:48:39 Ave Pace: 8.06
m/m
Thursday 14/02/13
AM: No Run
PM:16:30 - 2 Laps of Lyminge steady as
Southern’s on Saturday
PM:18:45 – Went out with juniors around
Lucy Avenue whilst they did easy 3km as some were also racing on Saturday.
PM: Distance: 6 miles
Time: 00:43:08 Ave Pace: 7.11
m/m
PM: Distance: 3 miles
Time: 00:00:00 Ave Pace: 00.00
m/m
Friday 15/02/13
AM: No run – Easing off for Southern XC
Championships tomorrow
PM: 1 Lap of Lyminge tonight, nice easy
pace
AM: Distance: 0 miles
Time: 00:00:00 Ave Pace: 0.00
m/m
PM: Distance: 4 miles
Time: 00:31:32 Ave Pace: 7.54
m/m
Saturday 16/02/13
After a good trip up to Parliament Hill by
train, we arrived at a rather soggy Hampstead Heath. We just about managed to
find a dryish piece of ground to put our tent up on. We organized the
youngsters who were doing the earlier races but showing them the course and
doing the warm ups.
Whilst the ladies were doing their race I
managed to get my warm up in and was able to give them a shout from various
points round the course.
Then it was time for my race, the start had
been brought forward from previous years to half way up the hill so we had even
less time to prepare for the bottle- neck at the top of the hill. I took the
first lap a little bit easier than usual, as this is the longest XC on the
calendar at 9 miles. Some parts were very soft and this was particularly hard
work especially on the up hill parts, there we a couple of parts that were
firmer towards the end of each lap and here I managed to be able to pick up my
pace a little. Started to pass a few people on the second lap and was feeling a
little stronger and managed to keep this up into the third lap and felt like
that I was moving up the field. Had a
particularly good finish down the last hill and into the home straight and was
in a dramatic sprint finish to the line with a guy from Woodford Green. I has
just edged past him on the finish line by a couple of inches, but when I saw
the results I was behind him with the same time, the only thing I can think is
that I lead with my micro chipped leg over the line and my opponent lead with
his chipped foot!!!! Doh
However finished in 134th
position, my best ever. Ok the field might have been smaller due to the
rearrangement and being a week before the Nationals, but at the end of the day
you can only race who was there!!!
PM: Race Distance: 9.0 miles Race Time: 01:00:05 Ave Pace: 6.45 m/m
Total Distance run today: 14 miles
Garmin Connect: Southern XC Championships
Sunday 17/02/13
AM: Long run with Tim, Angela & Lucy.
The girls went straight off out up Park Farm Road and Tim and I went round
Radnor Park then up Blackbull Road with the intention of then catching the
girls up along the usual route. My first couple of miles were a bit slow as was
still stiff from yesterdays cross country race. However soon worked into it and
we were soon down into the 7:30 m/m pace. We caught up with the girls along
Seabrook Road near St Saviours Hospital. Angela was going to turn at the Light
Railway Station, Lucy at the Prince of wales Pub and Tim & I went out to
the Redoubt Fort at the beginning of Dymchurch. The return home was a little
harder as we were running into the wind but wanted to try and maintain the
pace. Miles 12-16 were all run between 7.23 and 7.28 m/m pace. I suffered a bit
going up Sandgate Hill as my quads had worked hard up the hills yesterday and I
had no power in them today and I lagged behind Tim and the mile split dropped
to 8.12, however we picked it up over the last mile and finished with a
7.28. This gave us an average pace of 7.35,
which gave Tim a huge boost. Lucy had finished about a couple a minutes before
us, and was expecting us to catch her up!!
AM: Distance: 18.0 miles Time: 02:16:38 Ave Pace: 7.35 m/m
Weekly
Summary
|
|
AM
|
PM
|
TOTAL
|
|
Monday
|
0
|
6
|
6
|
|
Tuesday
|
0
|
8
|
14
|
|
Wednesday
|
0
|
6
|
20
|
|
Thursday
|
0
|
9
|
29
|
|
Friday
|
0
|
4
|
33
|
|
Saturday
|
0
|
14
|
47
|
|
Sunday
|
18
|
0
|
65
|
Recovery week of only running once per day
done and finished with a very pleasing result at the Southern’s. Next week need
to get long run in during the week as we are travelling up to Sunderland for
Nationals at week-end so I think it will be another reduced mileage week.
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