Monday 18/03/13
AM: Easy run 2 laps of Lyminge
PM: Went down to Folkestone and ran with
Tim Angela and Lucy we did very easy 6 miles, as the last club handicap is
tomorrow
AM: Distance: 6 miles
Time: 00:47:33 Ave Pace: 7.55
m/m
PM: Distance: 6 miles
Time: 00:56:21 Ave Pace: 9.24
m/m
Tuesday 19/03/13
AM: Easy run 2 laps of Lyminge
PM: Last Club Handicap run of the season,
went out and did about 2.5 miles warm up and drills and strides. Again I was
last to go off with a 15-minute handicap a minute behind Fletch who I know is
on good form at the moment. Went off at a fast pace and really tried to make
the most out of the down hill section through the Golden Valley, 1st
mile passed in 5.17, I knew this was good as on the last handicap I went
through in 5:30 got to the bottom of Sandgate Hill and knew it has to be a good
controlled run up here, go a little to fast at the bottom and you struggle at
the top. So eased up first half of hill and then dug in from bend up to the bus
shelters, cars coming down Coolinge Lane were a pain. At the top of hill really
tried to push on, as it is easy to be a bit complacent thinking you are tired
from hill and so you do not pick the pace up so much. Through the second mile
in 6.14 again up on last time so I knew a good run was on the cards if I could
continue to push on. About half way along Grimstone Avenue I spotted someone
just going round the corner onto Shorncliffe Road. This helped as it was the
first time I had seen someone, so still pushing I got round completing the
first big lap and now only had the small lap to go. Up Audley Road I was
starting to close down on the runner ahead and went through the 3rd
mile in 5.48. Went passed Will just
round corner in Coolinge Lane and could now see two or three runners up ahead
using them to work off I kept the tempo up passing them by the girls school,
then fast downhill section to Sandgate Road and up the other side going past
still some more runners. Giving it all I got going round into Grimstone for the
second time knowing that I had just over half a mile to go, and went past Cads,
there was a good line of runners ahead of me now through 4 miles in 5.38, just
had to keep pace going over last 0.45 miles and I should have a good time, round
the corner back onto Shorncliffe Road and I could see Tim ahead, I could feel
him speeding up as I got closer to him ( I found out later that he thought it
was Cads catching him up). Got passed Tim with about 400m to go and could now
see Mick but could not quite catch him even though closing down on him all the
way to the line. Final time, by my watch
25:22, best ever round there in the last three years. I knew Fletch must have
had a good run, as I had not managed to catch him and he had knocked about 2
mins off his previous best!!
Garmin Connect: LAST
HANDICAP
AM: Distance: 6 miles
Time: 00:47:50 Ave Pace: 7.58 m/m
PM: Distance: 7 miles
Handicap Time: 00:25:22 Ave
Pace: 5.42 m/m
Wednesday 20/03/13
AM: Easy run 2 laps of Lyminge
PM: Went out round Folkestone & Hythe
with Tim, Cads, JT and Will, easyish pace after last nights handicap, on the
way back I had to cut short at Coolinge Lane as I needed to be back at the club
by 8.00pm for circuit training
AM: Distance: 6 miles
Time: 00:50:33 Ave Pace: 8.25
m/m
PM: Distance: 11 miles
Time: 01:33:03 Ave Pace: 8.19
m/m
Thursday 21/03/13
AM: Easy run 2 laps of Lyminge
PM: 16:20- Feeling really tired this
afternoon and with a bitterly cold wind my forearms got very cold. Could not
really raise pace so just ran easy.
PM: 18:45 – 2 mile warm up with Junior’s
around Broadmead Village.
PM: Distance: 6
miles Time: 00:51:19 Pace: 8.32 m/m
PM: Distance: 10 miles Time: 01:18:21 Pace: 7.50 m/m
PM: Distance: 2 miles
Time: 00:00:00 Pace: 0.00 m/m
Friday 22/03/13
AM: No runs todays feeling absolutely
exhausted and with long run coming up tomorrow I thought the rest would do me
good!!!
PM: No Run
AM: Distance: 0 miles
Time: 00:00:00 Ave Pace: 0.00 m/m
PM: Distance: 0 miles
Time: 00:00:00 Ave Pace: 0.00
m/m
Saturday 23/03/13
AM: Did my long run today as I am going to
watch the Hastings Half tomorrow and I suspect due to the large nature of the
race it will be difficult to get about.
Freezing cold morning with snow showers, it was a real struggle to get
out of the door but once underway it was not to bad. Thankfully has taken a day
off yesterday had proved the right thing today as I was feeling a lot fresher
and the first mile was completed in 7.04. I wanted to try and maintain an even
paced run this morning and then try and pick the pace up over the last few
miles. They were all pretty constant only really falling a little bit on the
hilly sections. Even the section for a couple of miles through Elham Park Wood
did not drop off on the gravely and muddy surface. Didn’t get that usual tired
feeling approaching 15 miles and still going along quite comfortably. The mile
20 was downhill and that got my momentum up so managed to plug a 6.54 mile in
there and then tried to continue this pace on until the end which resulted in
mile 21 6.55 and mile 22 6.42. So very pleased with that run as I was on my own
as well, plus feel ok at end of run and not totally annihilated as usual.
Garmin Connect: LONG
RUN
AM: Distance: 22miles
Race Time: 02:39:27 Ave Pace:
7.15 m/m
Sunday 24/03/13
AM: Warm up at Hastings Half with Tim,
Angela & Lucy, so got a couple of miles gentle jogging in. However got so freezing cold did not feel
like running any further. Having done the long 22 miler yesterday I took the sensible
option and rested for the rest of the day.
AM: Distance: 2miles
Time: 0:19:40 Ave Pace: 9.50
m/m
Weekly
Summary
AM
|
PM
|
TOTAL
|
|
Monday
|
6
|
6
|
12
|
Tuesday
|
6
|
7
|
25
|
Wednesday
|
6
|
11
|
42
|
Thursday
|
6
|
12
|
60
|
Friday
|
0
|
0
|
60
|
Saturday
|
22
|
0
|
82
|
Sunday
|
0
|
2
|
84
|
Really pleased with handicap time on
Tuesday the fasted I have been round it in at least the last three years.
However was really tired on Friday and took the sensible option of a day off,
which proved the right thing to do as was much fresher for long run on
Saturday.
Next week will be last high mileage week
before taper. Also looking to get some speed work in there too!!
No comments:
Post a Comment