Monday 25/02/13
AM: No Run
PM: Went out with Tim from his house up to
Chambers to pick up Cads, we then went around Folkestone 9 including Horn
Street, started off slower and then gradually picked up the pace, after leaving
Cads at Chambers we ran back round Radnor Park to make distance up to 12
AM: Distance: 0 miles
Time: 00:00:00 Ave Pace: 0.00
m/m
PM: Distance: 12 miles
Time: 01:31:51 Ave Pace: 7.42
m/m
Tuesday 26/02/13
AM: Easy Run 2 laps of Lyminge, felt a bit
fresher this morning and pace was a little quicker than usual on my morning
runs.
PM: Club AGM tonight so no run from there
so went out a little earlier and got a good interval session in. Easy running
to the top of Longage Hill then 3 x two miles with 3 mins jog recovery between
them. Aim was to try and run them at marathon pace, didn’t do too badly as
splits came out as 12.17(6.09 m/m) – 12.34(6.17 m/m) – 12.04(6.02 m/m). Incorporated this into my 10 mile route so
this gave me about 0.75m at the end as a cool down
AM: Distance: 6 miles
Time: 00:47:25 Ave
Pace: 7.54 m/m
PM: Distance: 10 miles
Time: 1:12:04
Ave Pace: 7.13 m/m
Wednesday 27/02/13
AM: No Run
PM: Longer run with Tim, we set off going a
slightly different route to Angela Lucy & Kirsty and aim was to catch them
up somewhere along Seabrook Rd in Hythe. This we managed to do, then we
continued a did a mile further than the girls and were again trying to catch
them up on the way back to Folkestone doing so at about the Metropole. Pace
started off easily with 7.56 and 8.02 before speeding up to
7.18/7.27/7.17/6.59/7.07/7.22/7.18/7.17 then slowed reaching Sandgate Hill and
did not want to do ourselves in for the race at the weekend so last two miles
slowed to 8.25/8.11
AM: Distance: 0 miles
Time: 00:00:00 Ave Pace: 0.00
m/m
PM: Distance: 12 miles
Time: 01:30:38 Ave Pace: 7.33 m/m
Thursday 28/02/13
AM: No Run
PM: As doing the Thanet 20 at the weekend
didn’t really want to put any pace on the run, so just did a nice easy one
PM: Also did warm up and cool down jog with
the Folkestone Juniors.
PM: Distance: 10 miles
Time: 01:19:10 Ave Pace: 7.55
m/m
PM: Distance: 2 miles
Time: 00:00:00 Ave Pace: 0.00
m/m
Friday 01/03/13
AM: No Run
PM: Easy 6 miler racing at weekend
AM: Distance: 0 miles
Time: 00:00:00 Ave Pace: 0.00
m/m
PM: Distance: 6 miles
Time: 00:49:08 Ave Pace: 8.11
m/m
Saturday 02/03/13
AM: Again as Thanet 20 tomorrow went out
and did a very easy 6 miler, three minutes slower than last night
PM: Distance: 6miles
Race Time: 00:52:03 Ave Pace:
8.40 m/m
Sunday 03/03/13
AM: Thanet 20 – After an early start we met
Tim, Angela & Rachel in Folkestone to all go over to Ramsgate in one car.
Timings were about perfect and we arrived just before 8.00 meaning that we had
an hour to get ready. I went out and just did a 2 mile warm up as it was a 20
mile race. Came back to the school HQ and got ready for the race and then
jogged down to the start to do a few drills and strides.
At start I was sussing out the competition,
I’d already spoken to Tom Collins from Medway and he said that Mark Wilkins had
a problem and wasn’t there, so there was Dan Watt from Tunbridge Wells, Matt
Britton & Anthony Forsyth from Ashford & Gavin Kitchenham from
Orpington.
Tom & Dan went straight out into the lead and this left the rest of us in a group, and from quite early on I was at the front of the group trying subtly push on.
At about 3-4 miles as we were coming into Broadstairs I was aware that the foot steps from behind were getting fainter and fainter. I had my first gel at about 5 miles and I was now in clear 3rd position, at this point we turned and were again heading back towards Ramsgate, going up through the narrow part of Broadstairs we were now passing runners who were still on their outward journey and I was watching out for Tim & Lucy but didn’t see them. At about 8 miles we doubled back on ourselves down from the cliff top to the promenade and it was a good point to see how far behind the others were, Matt & Anthony had broken away from Gavin and were about 50m behind with Gavin another 50m behind them, and that was all I could see!!.
Tom & Dan went straight out into the lead and this left the rest of us in a group, and from quite early on I was at the front of the group trying subtly push on.
At about 3-4 miles as we were coming into Broadstairs I was aware that the foot steps from behind were getting fainter and fainter. I had my first gel at about 5 miles and I was now in clear 3rd position, at this point we turned and were again heading back towards Ramsgate, going up through the narrow part of Broadstairs we were now passing runners who were still on their outward journey and I was watching out for Tim & Lucy but didn’t see them. At about 8 miles we doubled back on ourselves down from the cliff top to the promenade and it was a good point to see how far behind the others were, Matt & Anthony had broken away from Gavin and were about 50m behind with Gavin another 50m behind them, and that was all I could see!!.
Pushing on past Ramsgate Marina and then up
the hill passing halfway (10 miles) in 59:30, doing the maths this meant I had
to run the second half better than 63:30 to get a PB. The gaps behind seemed
constant from what I could see as we turned some corners. We were now on our way out to Pegwell Bay and
going through the drinks station at 13 miles my tummy didn’t feel quite right
and the pace had dropped off a little. I was now convinced I could hear a
number rustling behind and sure enough Anthony caught me at 14 miles, I thought
Matt was there to but they had parted company a little earlier up the road. As
Anthony was a Vet 40 this was now competition time. I didn’t want to lose 3rd
place or the Kent Vets Champs Gold, so I grimly held onto Anthony’s pace
through 15-16 miles, here we had to go onto the old Pfizer Sports Field which
was very rutted and really played havoc with the even paced running. I was now
starting to recover a bit and was quite comfortably staying with him. I could sense that he was tiring as well and
I was starting to think that I could get past him in the last half mile if
needs be. At 18.5m he looked behind and
said that Matt was closing on us, I asked how far behind he was and got the
reply about 30m but there was a Dartford guy right behind (Rob White). This
spurred me into action and up the slight uphill section I pushed the pace on as
hard as I could and had soon opened up a 30 second gap. But it wasn’t until we
were on the seafront with about ¼ mile to go that I felt confident that no one
was going to catch me.
Finished 3rd overall and 1st
Vet 40, plus getting Kent Champs Overall Bronze and V40 Gold.
Just about managed a mile warm down
supporting the rest of the team coming in Tim had a superb run finishing in
2:24:42 then Lucy was next in 2:38:29, brilliant time faster than Tim did here
last year!! And then Rachel who finished dead on 3 hours. Some good runs and a lot of confidence
boosted!!
AM: Distance: 20.0 miles Time: 02:02:01 Ave Pace: 6.06 m/m
Total Running Distance: 23 Miles
Weekly
Summary
AM
|
PM
|
TOTAL
|
|
Monday
|
0
|
12
|
12
|
Tuesday
|
6
|
10
|
28
|
Wednesday
|
0
|
12
|
40
|
Thursday
|
10
|
2
|
52
|
Friday
|
0
|
6
|
58
|
Saturday
|
0
|
6
|
64
|
Sunday
|
23
|
0
|
87
|
Very pleased with Race this week, a new PB by
about a minute, pleased with mileage as only ran twice a day a couple of times,
and tough race last weekend at the National. Good longer intervals on Tuesday
(3x 2miles – 3 min jog recovery). Now looking forward to fast flat ‘Half’ at
Lydd next weekend.
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