PM - Easy recovery run tonight after race and long run at the weekend and with tomorrows handicap. didn't look at watch and just let legs take me at whatever pace they wanted to go!!
Distance: 10 miles Time:01:21:52 Pace: 8.11 m/m
LONDON MARATHON - 21 April 2013
Sun 13 Feb 2011
Long Run this morning. Not looking forward to it as wet and windy outside, however dragged myself out and got going. Legs feeling a little bit heavy after yesterdays race, just ran how I felt and wasn't trying to push pace on, had gels at 7 & 14 miles and having a sip of water every three miles or so. Went through a bad patch at about 11 miles and had to make a stop in the woods, got cold quite quickly but once going again it took a couple of miles to get body temp back to normal. Towards end really feeling quite tired, with the extra two miles making it my longest run this year at 22 miles.
Distance: 22 Miles Time: 02:54:25 Pace: 7.56 m/m.
WEEKLY TOTAL: 77 Miles
Distance: 22 Miles Time: 02:54:25 Pace: 7.56 m/m.
WEEKLY TOTAL: 77 Miles
Sat 12 Feb 2011 - Kent League Cross Country Swanley
Kent League Cross Country Swanley
Third Kent League Race this season at New Barn Court Park Swanley with 2.00pm start. Lovely sunny mild afternnon, just felt like a Spring day. Did 4 mile warm up including strides and stretches. Started race well and went off quite hard, found my relative position quite quickly, had a Medway Man on my shoulder for the first lap but managed to pull away from him on the up hill section where I felt quite strong. About thirty yards ahead I could see the next VET from Tunbridge Wells and so worked hard around the second lap to close this distance down, finally caught him going up hill second time round. Went straight past and tried to keep pace going and create a gap but he was tucking in behind me roughly at the same pace. All the way round the last lap I was pushing on and only managed to get about a 10 yard gap in the last 200m.
Finished 15th overall and was 3rd Vet home behind Darrell Smith & Barry Royden. Please with position but a lot of people missing HOWEVER you can only race the people that are there. Miles splits as follows :- 5.34/6.00/5.51/6.11/5.49/6.04/1.21 Ave Pace 5.56. Pretty good going as course was quite soft and muddy in places.
Distance: 11 Miles Time: Race 36:53 Pace: Race 5.56 m/m
PM (16:45) - Once home went out with dog for 2 mile jog
Distance: 2 Miles
PM(20:15) - 2 mile jog with Lucy when she got home from work.
Third Kent League Race this season at New Barn Court Park Swanley with 2.00pm start. Lovely sunny mild afternnon, just felt like a Spring day. Did 4 mile warm up including strides and stretches. Started race well and went off quite hard, found my relative position quite quickly, had a Medway Man on my shoulder for the first lap but managed to pull away from him on the up hill section where I felt quite strong. About thirty yards ahead I could see the next VET from Tunbridge Wells and so worked hard around the second lap to close this distance down, finally caught him going up hill second time round. Went straight past and tried to keep pace going and create a gap but he was tucking in behind me roughly at the same pace. All the way round the last lap I was pushing on and only managed to get about a 10 yard gap in the last 200m.
Finished 15th overall and was 3rd Vet home behind Darrell Smith & Barry Royden. Please with position but a lot of people missing HOWEVER you can only race the people that are there. Miles splits as follows :- 5.34/6.00/5.51/6.11/5.49/6.04/1.21 Ave Pace 5.56. Pretty good going as course was quite soft and muddy in places.
Distance: 11 Miles Time: Race 36:53 Pace: Race 5.56 m/m
PM (16:45) - Once home went out with dog for 2 mile jog
Distance: 2 Miles
PM(20:15) - 2 mile jog with Lucy when she got home from work.
Distance: 2 Miles Time: 00:17:11 Pace: 8.36 m/m
Thurs 10 Feb 2011
Wanted to do faster paced run tonight but not flat out as have Kent League Cross Country on Saturday. Therefore decided to do a restrained temp run. Therefore did 2 mile warm up then 4 miles faster running tempo and 4 miles cool down. Tempo miles were 6.26/6.50/6.30/6.28 Ave 6.34.
Distance: 10 Miles Time: 01:14:30 Pace: 7.27 m/m
Distance: 10 Miles Time: 01:14:30 Pace: 7.27 m/m
Wed 9 Feb 2011
Easy recovery run tonight after yesterdays intervals, so took pace nice and easy.
Distance: 10 Miles Time: 01:20:30 Pace: 8.03 m/m
Distance: 10 Miles Time: 01:20:30 Pace: 8.03 m/m
Tue 8 Feb 2011
Folkestone Running Club tonight, twoo laps of Polo Ground warm up, then a few strides before starting session of 8 x 3mins with 90s stand recovery. Pace for each effort as follows:- 5.27/5.50/5.40/5.51/5.33/5.45/5.41/5.47 Average for whole session 5.42. Then did 3.5m warm down, 3 laps of Polo Ground. Did session with HW & SK.
Distance: 10 Miles Time: 01:15:06 Overall Pace: 8.41 m/m
Distance: 10 Miles Time: 01:15:06 Overall Pace: 8.41 m/m
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