2 Weeks to go........W/b 8 April 2013


Monday 08/04/13
AM: No run
PM: No Run – Rest day after yesterdays hard 15 miler

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


Tuesday 09/04/13
AM: No Run
PM: Fartlek session around the Polo Ground 2 laps warm up, then 5 laps with 5 shortish efforts per lap making 25 efforts in total. Chilly evening, followed by 2 mile cool down

AM: Distance:  6 miles      Time: 00:00:00                Ave Pace: 0.00 m/m
PM: Distance:  9 miles      Time: 01:08:34               Ave Pace: 7.37 m/m


Wednesday 10/04/13
AM: No Run.
PM: No Run – Another rest day!!!

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


Thursday 11/04/13
AM: No Run
PM: Went out for a steady run and felt nice and relaxed and it did not seem as I was going as fast as I was, obviously taking advantage of easier week and legs feeling fresher.

PM: Distance:   0 miles     Time: 00:00:00      Pace: 0.00 m/m
PM: Distance:   9 miles     Time: 01:00:43      Pace: 6.46 m/m


Friday 12/04/13
AM: No Run.
PM: Easy recovery run after yesterdays steady paced effort

AM: Distance:  0 miles       Time: 00:00:00     Ave Pace: 0.00 m/m
PM: Distance:  9 miles       Time: 01:10:41     Ave Pace: 7.51 m/m


Saturday 13/04/13
AM: Went down to Folkestone to run with Tim and this was going to our last longer run before marathon. We had talked about trying to bash out even 7.30 m/m First mile was fairly steady, then as we went up Cherry Garden Avenue and round the by pass we wanted to compensate for the hill and picked the pace up a bit, this resulted in two miles of 6.55 and 6.59.  We were now coming down Wear Bay road to the harbor and obviously due to the downhill the pace remained high 6.30. Then along the seafront the wind had changed direction and was now blowing into us along this section and so was concentrating on keeping pace going, we had worked out that we would turn back when we got to 8 miles. I was thinking it would be good if we could hold the current pace until the turn  resulting in 6.43,6.52,6.55 and 6.59.  Now it was back to Folkestone with the wind behind, I didn’t want to take too much out of Tim but he said that he felt comfortable, with the sun now out it was a very pleasant morning. We chalked off the last 4 miles in 6.51, 6.49,6.50 and 6.58, very pleasing giving us an average pace of 6.55. Just the confidence boosting run Tim needed and really pleased that he had found it fairly comfortable.

AM: Distance:  12 miles       Race Time: 01:22:59      Ave Pace: 6.55 m/m    


Sunday 14/04/13 
Went down to Brighton to watch the Marathon and support our guys who were running. Travelled down by car leaving at 05:30 and getting to Brighton just after 07:00. We park and rode our way to Preston Park and met up the others
Great day with Steve King getting an 8 min PB finishing in 3:49:24, followed by Faith (2nd marathon in a week) 4:20:10, Mick 4:29:25 suffering with calf injuries and Angela 4:33:50 who had a cold the week before!!
Sadly we witnessed the unfortunate incident where a runner collapsed and then needed resuscitation, apparently after getting him to hospital they couldn’t revive he and he passed away.  Wishing his family our heartfelt condolences.

We walked about 7 miles in total and so after a hard day yesterday I will include it as recovery exercise.

AM: Distance:   7 miles      Time: 00:00: 00     Ave Pace: 0.00 m/m


Weekly Summary

AM
PM
TOTAL
Monday
0
0
0
Tuesday
0
9
9
Wednesday
0
0
9
Thursday
0
9
18
Friday
0
9
27
Saturday
0
12
39
Sunday
0
7
46

Feeling much better within myself this week and cold virtually gone now, had two rest days as this would probably do more good than harm at this stage in the Taper.
Only one more week to go now, looking back the time has seemed to have flown by. Some easy runs and a stride out on Tuesday are all that are now left to do. Feeling eager to get on with it now!!!!

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