Monday 04/02/13
AM: Easy run, feeling very tired after
yesterdays race, just trying to get legs turning over.
PM: Another easy run still feeling tired
after yesterdays race, and right calf niggling a little bit, however nothing
serious.
AM: Distance: 6 miles
Time: 00:53:05 Ave Pace: 8.51
m/m
PM: Distance 9 miles
Time: 01:15:29 Ave Pace: 8.16
m/m
Tuesday 05/02/13
AM: Easy run, 2 laps of Lyminge.
PM: Hill session from club, 3+m warm up
then 30minutes continuous circuits of two long up hills and a short downhill
section, pushing on well but could feel tiredness in legs!!!
AM: Distance: 6 miles
Time: 00:51:45
Ave Pace: 8.37 m/m
PM: Distance: 9 miles
Time: 01:12:37
Ave Pace: 7.49 m/m
Wednesday 06/02/13
AM: Easy run, 2 laps of Lyminge.
PM: Still recovering from last night’s hill
session so did same run as this morning.
AM: Distance: 6 miles
Time: 00:51:33 Ave Pace: 8.36
m/m
PM: Distance: 6 miles
Time: 00:49:07 Ave Pace: 7.49
m/m
Thursday 07/02/13
AM: No Run
PM:16:30 - 2 Laps of Lyminge very tired so
very easy pace.
PM:18:45 – Went out with juniors around
Lucy Avenue whilst they did 8X 1min with 2 mins recovery, with good warm up and
cool down, I went with middle group .
PM: Distance: 6 miles
Time: 00:50:09 Ave Pace: 8.22
m/m
PM: Distance: 3 miles
Time: 00:00:00 Ave Pace: 00.00
m/m
Friday 08/02/13
AM: No run – Easing off for Kent League
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: 00:31:42 Ave Pace: 7.55
m/m
Saturday 09/02/13
My favorite cross-country course, as it is
quite technical twisting and turning and up and down short banks. Did a couple of laps warm up, in dry cold
conditions, however as we lined up it began to drizzle with rain making it feel
very cold. Went out hard on the first lap and was well up the pack and settled
in behind Paul Hasler of Paddock Wood, who has well beaten me all season and was
leading the Vets League table. I was
expecting him to pull away but about half way round the first lap I managed to
get in front of him and this was quite a boost for me and also I could see the
great V50 Graham Saker of Tonbridge not to far ahead. Really had to dig in on
second lap as it felt a bit harder probably paying for going off too hard but
hung in there getting ready for the last lap, with some good people behind me
this spurred me on over the last lap and did not get passed by anybody and finished
28th, my best league position all season. To cap it off well I came
13th overall in Senior Men’s League Table and 2nd in the Vets category :-
Senior Men’s Individual League Table
:- CLICK HERE
Vets Men’s Individual League Table :- CLICK HERE
PM: Race Distance: 5.5 miles Race Time: 00:34:54 Ave Pace: 6.24 m/m
Garmin Connect: Kent League Cross Country
Sunday 10/02/13 - Deal Half Marathon
AM: Didn’t want to race hard this morning
as did the Cross Country yesterday, so decided to unofficially run this event
with Lucy to give her some moral support. We jogged from the HQ at Fowlmead
down to the start and then around the start area getting about a mile in as
warm up. It was a bitterly cold day with
a strong SW wind blowing and after the gun Lucy quickly got into her stride
covering the first two miles in 7.22 & 7.20, then the hills started and we
were more or less running straight into a headwind and the next mile slowed to
8.01, but with a downhill following this the pace picked up again and we got
back to 7.30 for mile 4. Due to the nature of the course we could see the next
big hill looming up and it seemed to go on for ever, the pace dropped again and
Lucy said that she was starting to feel tired, however we had caught the guy
ahead but he would not let us go passed, every time Lucy moved up to his shoulder he
speeded up a bit. I could tell that this was winding her up a bit so she
finally put a bit of a spurt on and went clear of him, this helped to pick the
pace up again having just done 8.21 up the hill the little battle had brought
mile 6 down to 7.44 . In the distance we
could see ‘Cads’ and he didn’t seem to be pulling away from us and I was trying
to work out the gap, which was in the region of 30 seconds. We went passed the
Half Way point in 50:06 which would mean a 1hr 40m run, which was well within
her 1hr 45m target. Anyway we were starting to go downhill now and the 7th
mile was passed in 7.36. We were trying
to relax the shoulders and arms whilst at the same time trying to pick up the
cadence of the legs on these down hill parts and astonishingly miles 8,9,10
& 11 went past in 7.17, 6.49!!! 7.03 and 7.10 – at one stage we had closed
the gap down on Cads to 10 seconds but he had a crafty look over his shoulder
and put his head down and started to pull away again. We had also closed the gap on the other women
in the race and we could see the 4th, 5th, 6th
and 7th ladies lined up ahead, we managed to get past one and
literally onto the back of the next. After going passed Tim, his Kids and
Kirsty who were supporting at mile 11,the final hill came into view as we
turned the corner. Lucy’s hip was now starting to hurt her but with the
encouragement that there were only two miles to go she dug in well, we went
past mile 12 in 7.44 and now only had a downhill mile to the finish, she could
not quite get back to the 6th lady but tried valiantly really
picking the pace up again going through mile 13 in 7.03, the last 0.1m was a
sprint for the line to try and beat the clock which she managed to do getting
01:37:58!!!!! J As she crossed the line she
was given a Spot Prize (alright for some hey!!). 7th Lady overall & 1st
U23
1st 6.5 miles
= 50m 06s
2nd 6.5 miles = 46m 54s
0.1 miles = 58s
AM: Distance: 13.1 miles Time: 01:37:58 Ave Pace: 7.27 m/m
Total Distance including warm : 14 miles.
Garmin Connect: Deal Half Marathon
Weekly
Summary
AM
|
PM
|
TOTAL
|
|
Monday
|
6
|
9
|
15
|
Tuesday
|
6
|
9
|
30
|
Wednesday
|
6
|
6
|
42
|
Thursday
|
0
|
9
|
51
|
Friday
|
0
|
4
|
55
|
Saturday
|
0
|
10
|
65
|
Sunday
|
14
|
0
|
79
|
1st half of Marathon training schedule now completed summarised below:-
Week
|
Week
Ending
|
Miles
|
Cumulative
Miles
|
1
|
9/12/12
|
100
|
100
|
2
|
16/12/12
|
100
|
200
|
3
|
23/12/12
|
100
|
300
|
4
|
30/12/12
|
100
|
400
|
5
|
6/1/13
|
65
|
465
|
6
|
13/1/13
|
103
|
568
|
7
|
20/1/13
|
120
|
688
|
8
|
27/1/13
|
74
|
762
|
9
|
3/2/13
|
90
|
852
|
10
|
10/2/13
|
79
|
931
|
1st 10 weeks Marathon training
Average
weekly mileage = 93.1 miles
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