Monday 21 May 2012

PM: only running once a day this week as it is a recovery week after three heavy weeks of high milage. Went out with Lucy who was looking for a steady run in preparation for her Folkestone 10km next week. We pushed on a fair pace on a course which included two hills and the wind was very strong. We did two laps of Lyminge and the splits were: 7.42/ 7.36/ 7.25/ 7.54/7.41/ 7.22. This worked out as average pace of 7'37 per mile and would equate to a 47:20 10km, well within her goal of trying to break 50 mins for the first time.!!

Distance:  6 miles.      Time: 00:45:43    Ave Pace: 7'37 m/m

Rest Day - Sunday 20 May 2012

Up early to help with Scout Boot Fair at Green in Hythe, and then over to Dymchurch at about 11:00 to help at dog agility show my Mum was organising.  This finished at about 18:00 and then we went out for a meal at Botolph's Bridge for my birthday which is on Wednesday.

Therefore no run today!

Weekly Total

	AM	PM	Total
Mon	6	4	10
Tues	6	8	14
Wed	0	15	15
Thurs	6	6	12
Fri	9	6	15
Sat	0	10	10
Sun	0	0	0
Total	27	49	76

Third high week in a row (71,82,76) so next week will be recovery week which will tie in well with Folkestone 10km next Sunday, so hopefully should be a little fresher than have been for recent races!!

Southern League 3000m - Saturday 19 May 2012

Long trip down to Southampton to take part in the Southern League meeting today. Arrived at about 11.00 and my race was not until 14.14 and Lucy's steeplechase was not until 16.10. So had a couple of hours relaxing in the intermittent sunshine  At about 13.20 went out on my warm up running round the outskirts of the big park we were running at. The sun was peaking out between the clouds and it was getting very warm when it was shining. After my drills was time to get ready for the start. 13 runners were in the field and immediately 3 went straight away and it was no point in me chasing them sticking to my own plan, which was to try and keep to 80s laps. First 2 were 75s & 76s but then began to slow slightly. Had a Southampton guy on my should for laps 4,5 & 6 which kept me pushing on but just lost it a bit on the last lap and a half and he opened up about a 7s gap. I tried to push on hard round the last lap and managed to finish with a time of 00:10:04'9 and finished 8th/13. Quite happy as this was about 5.24 m/m but would have been good to get under 10 min.  Cool down was another couple of laps around the park.  Had an hours rest and then went on a warm up with Lucy before her steeplechase and we covered another 2 miles.  Lucy had a really good race this week a bit more competitive than last week and ended up with a time of 8min 30sec which was 33 sec faster than last weekend so she was very happy.


Distance:  10 miles              Race Time 10"04'9         Ave Race Pace:  5'24 m/m

Friday 18 May 2012

AM:  Sunny and much warmer this morning, what a change for the better. Went a bit further today doing nine miles but still keeping the pace easy after last nights harder efforts in the parlauf. Splits 7.38/ 7.55/ 8.28/ 7.46/ 7.56/ 7.51/ 7.14/ 7.24/ 7.53.

Distance:  9 miles.       Time:  01:10:11         Ave Pace: 7'48 m/m


PM: Easy run again tonight as racing tomorrow, went out with George and did two laps of Lyminge. Guess what, after a warm sunny run this morning it is raining again!! Splits - 7.45/ 7.45/ 7.28/ 7.54/ 7.39/ 7.42.

Distance: 6 miles.       Time: 00:46:18          Ave Pace: 7'43 m/m

RECOMMENDATION

CHASING A DREAM- Town of Runners is a feature documentary about young runners from Bekoji - an Ethiopian highland town which has produced some of the world's greatest distance athletes, including Tirunesh Dibaba, Kenenisa Bekele and Derartu Tulu.  Details can be found at www.townofrunners.com 

The DVD out on 11 June 2012 is now available for pre-order at Amazon 

This looks like a really good film and I have already pre-ordered my copy.

Thursday 17 May 2012

AM: Easy recovery run this morning after yesterdays long run. Dry but a nip in the air pace fairly conservative as speed session tonight at club. Splits - 8.12/ 8.25/ 8.13/ 8.35/ 8.20/ 8.27.

Distance:  6 miles.      Time:  00:50:16       AvePace:  8'22 m/m


PM : From club tonight, did warm up round Lucy Avenue & Polo Ground and then did some drills before commencing a Parlaaf Session. This was for twenty minutes and I managed to get in 11 efforts of about 1 min of hard running (300m) whilst jog recovery whilst partner was running their hard effort.  This was finished with cool down of about 2 miles.

Distance:  6 miles.      Time:  00:53:34

Wednesday 16 May 2012

PM: Long Run - I did first 4 miles with Lucy and George, going around 1 lap of Lyminge. The sun was out but there was quite a chilly wind and it took quite a while to get warm. Once I had dropped Lucy and George off back at home I then went out on a 11 mile loop as I wanted to get my long 2 hr run in today. Once I got up Longage Hill at about 7 miles I felt a lot better and the pace upped slightly.  Miles 13 & 14 were downhill and that is why picked up for them! Splits - 8.25/8.38/8.13/ 8.52/ 7.28/ 8.02/ 8.22/ 7.30/ 7.39/ 7.45/ 7.47/ 7.34/ 7.07/ 7.08/ 7.39.

Distance:   15 miles               Time: 01:58:37              Ave Pace: 7'54 m/m