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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