PM - Went out for 10 miler tonight 4.5 laps of Lyminge. Easy pace to get back into running, bitterly cold and windy. it took about 4 miles before hands warmed up.
Distance: 10 miles Time: 01:20:06 Pace: 8.01 m/m
LONDON MARATHON - 21 April 2013
Sun 30 Jan 2011
Felt completely shattered today and tummy was churning over. Therefore decided to take a rest day to recover.
Week Milage: 65 Miles
Week Milage: 65 Miles
Sat 29 Jan 2011
SOUTHERN CROSS COUNTRY CHAMPIONSHIPS - PARLIAMENT HILL LONDON
Race distance 9 miles.
Bitterly cold afternoon, and fingertips were freezing. Did 3 mile warm up 1 lap of course just to get lay of land, and memories came flooding back of how tough the course was. Very hilly with some lovely deep gooeey MUD!!!.
Started off from bottom of hill by the Lido then hard dash straight up to top of first hill before dropping down again through the deep mud, witha series of up hill down hills before reaching the far end of the course, didn't manage to settle into runninmg until about 2.5 miles and then got pace going along top ridge before the end of the lap. On second lap manage to pick off a few runners ahead of me but on the whole we were all travelling at the same pace and so it was a constant battle with those a round you. Felt utterlt fatigued on first half of last lap but kept battling on, recovering a bit for the second half of the last lap when really tried to push on, had a good strong finish and took three or four places on the run into the finish.
Placed 211, in my mind wanted to get inside the top 200 but couldn't be too dissapointed as didn't ease off to much in the week before, had done a good time on the handicap run of Tuesday.
Did a slow mile warm down, too cold to do any more, had real difficulty in trying to undo laces as hands were so cold.
Total distance: 13 Miles Race Time : 00:59:09 Ave Race Pace: 6.34 m/m
Race distance 9 miles.
Bitterly cold afternoon, and fingertips were freezing. Did 3 mile warm up 1 lap of course just to get lay of land, and memories came flooding back of how tough the course was. Very hilly with some lovely deep gooeey MUD!!!.
Started off from bottom of hill by the Lido then hard dash straight up to top of first hill before dropping down again through the deep mud, witha series of up hill down hills before reaching the far end of the course, didn't manage to settle into runninmg until about 2.5 miles and then got pace going along top ridge before the end of the lap. On second lap manage to pick off a few runners ahead of me but on the whole we were all travelling at the same pace and so it was a constant battle with those a round you. Felt utterlt fatigued on first half of last lap but kept battling on, recovering a bit for the second half of the last lap when really tried to push on, had a good strong finish and took three or four places on the run into the finish.
Placed 211, in my mind wanted to get inside the top 200 but couldn't be too dissapointed as didn't ease off to much in the week before, had done a good time on the handicap run of Tuesday.
Did a slow mile warm down, too cold to do any more, had real difficulty in trying to undo laces as hands were so cold.
Total distance: 13 Miles Race Time : 00:59:09 Ave Race Pace: 6.34 m/m
Thurs 27 Jan 2011
PM - Dropped daughters off at Gym and run from there, going at steadyish pace met JC at about 4 miles and did a couple of miles with him before he turned off. Tough up Wear Bay Road with cold wind right in my face. No tempo run tonight as Southern CC on Saturday so easing off a bit.
Distance: 10 miles Time: 01:21:14 Pace: 8.07 m/m
Distance: 10 miles Time: 01:21:14 Pace: 8.07 m/m
Wed 26 Jan 2011
AM - easy run 2 laps of Lyminge not looking at watch just run how I felt.
Distance: 6 miles Time:00:54:42 Pace: 9.07m/m
PM - Easy recovery run after last nights handicap run, feeling quite tired. First 1.5m ran with daughter then rest on my own.
Distance: 10 miles Time: 01:24:23 Pace: 8.26 m/m
Distance: 6 miles Time:00:54:42 Pace: 9.07m/m
PM - Easy recovery run after last nights handicap run, feeling quite tired. First 1.5m ran with daughter then rest on my own.
Distance: 10 miles Time: 01:24:23 Pace: 8.26 m/m
Tue 25 January 2011
AM - Very easy run starting at 06.15, didn't look at watch just run how I felt (very slow). Did two laps of lyminge and then returned home.
Distance: 6 miles Time: 00:53:27 Pace: 8.54 m/m
PM - Folkestone RC - Club Handicap. Did a three mile warm up with DG then did a few strides before starting out on the handicap run. We were last to go and our handicap time was 12 mins. Hit it hard from the start which was about a half a mile flat along Shorncliffe Road from start point at Nailbox Pub, we then dropped down into the Golden Valley downhill for a further half mile going through the mile point in 5.21. We then dropped down onto Miltary Road finally coming to Sandgate Road, that was the end of the downhill, now was a hard climb up Sandgate Hill, concentrated hard to try and keep pace going, shortened stride and was using arms well to try and power up the hill. Up over the top of the hill and the two mile point was outside the Metropole, second mile run in 6.16. Then left into Grimston Avenue which was slightly downhill, now passing other runners who had started on smaller handicaps. Still concentrating on keeping the speed going and driving on. Turned left at end of Grimston onto Shorncliffe Road and past finish line. Round Corner in Audley Road and left round corner in Coolinge Lane, three mile point was here and passed that mile in 5.42. Now hardest part as beginning to feel tired and really used steep downhill from Girls school to Sandgate Road to keep momentum going and push up the last part of Sandgate Hill again. Using runners ahead to draw on and use to keep speed going. Into Grimston Avenue again half way along went past 4 mile point, last mile was 5.51. It was now head down for half a mile, to finish. Once onto Shorncliffe Road again try to sprint as hard as I could over last couple of hundred yards to finish line.
Finishing Time was 25:48 only second time I have gone under 26 mins, best was in March last year at 25:33. Very pleased with run coming off 80 miles last week and good confidence booster for races coming up. I think that getting the base mileage in over the last 8 weeks has really helped give the endurance strength to keep the pace going and not tiring to wards the end of the run.
Distance: 10 Miles Time: 01:15:03
Distance: 6 miles Time: 00:53:27 Pace: 8.54 m/m
PM - Folkestone RC - Club Handicap. Did a three mile warm up with DG then did a few strides before starting out on the handicap run. We were last to go and our handicap time was 12 mins. Hit it hard from the start which was about a half a mile flat along Shorncliffe Road from start point at Nailbox Pub, we then dropped down into the Golden Valley downhill for a further half mile going through the mile point in 5.21. We then dropped down onto Miltary Road finally coming to Sandgate Road, that was the end of the downhill, now was a hard climb up Sandgate Hill, concentrated hard to try and keep pace going, shortened stride and was using arms well to try and power up the hill. Up over the top of the hill and the two mile point was outside the Metropole, second mile run in 6.16. Then left into Grimston Avenue which was slightly downhill, now passing other runners who had started on smaller handicaps. Still concentrating on keeping the speed going and driving on. Turned left at end of Grimston onto Shorncliffe Road and past finish line. Round Corner in Audley Road and left round corner in Coolinge Lane, three mile point was here and passed that mile in 5.42. Now hardest part as beginning to feel tired and really used steep downhill from Girls school to Sandgate Road to keep momentum going and push up the last part of Sandgate Hill again. Using runners ahead to draw on and use to keep speed going. Into Grimston Avenue again half way along went past 4 mile point, last mile was 5.51. It was now head down for half a mile, to finish. Once onto Shorncliffe Road again try to sprint as hard as I could over last couple of hundred yards to finish line.
Finishing Time was 25:48 only second time I have gone under 26 mins, best was in March last year at 25:33. Very pleased with run coming off 80 miles last week and good confidence booster for races coming up. I think that getting the base mileage in over the last 8 weeks has really helped give the endurance strength to keep the pace going and not tiring to wards the end of the run.
Distance: 10 Miles Time: 01:15:03
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