16 Weeks to go........W/b 31 December 2012

Monday 31/12/12 – News Years Eve

AM: Easy run 2 laps of Lyminge after yesterday’s long run

PM: Easy Run 1 lap of Lyminge, torrential rain and gale force wind reminiscent of the Deal 5

AM: Distance: 6 miles      Time: 00:53:19     Ave Pace: 8.53 m/m

PM: Distance: 4 miles      Time: 00:32:48     Ave Pace: 8.12 m/m

Tuesday 01/01/13 – New Years Day

PM: Easy run, only went out once today as felt a bit tired this morning after New Years Eve and also it’s a recovery week

PM: Distance: 6 miles      Time: 00:45:59     Ave Pace: 7.39 m/m

Wednesday 02/01/13

AM: Easy run 1 laps of Lyminge.

PM:  Faster paced run tonight to freshen up for race at weekend, good pace 7.00m/m but not to mad!!!

AM: Distance: 4 miles      Time: 00:34:09     Ave Pace: 8.32 m/m

PM: Distance:  6 miles     Time: 00:42:04     Ave Pace: 7.00 m/m

Thursday 03/01/13

AM: Easy run 1 lap of Lyminge

PM: Easy run 2 laps of Lyminge

AM: Distance: 4 miles     Time: 00:34:17     Ave Pace: 8.34 m/m

PM: Distance:  6miles      Time: 00:50:28     Ave Pace: 8.24 m/m

Friday 04/01/13

PM: Again another easy relaxed run 1 lap of Lyminge in readiness for race tomorrow.

PM: Distance:  4 miles      Time: 00:34:36     Ave Pace: 8.38 m/m

Saturday 05/01/13

PM: KENT CHAMPIONSHIPS XC at Detling, took the Juniors up and did about mile warm up with them before their race, before having a hour and a half wait for our race. Did a couple of laps of our course as warm up to familiarize myself with it, and then did drills and strides.

Race started and I tried to hold back a little and not to blast off, after about half a mile I was up with Barry Royden and Tony Tuohy both of who are peers that would be a good marker for me. Due to recovery training week I felt a lot fresher in this race and going up small hill at far side of course I felt very strong and pushed on. Into second lap I got ahead and started to try and close down on those ahead again feeling quite strong on uphill part again. Third and fourth laps still tried to push on as didn’t want anybody coming back at me from behind. Finished up 42^nd and was ahead of a good few people who were in front of me in the Vets champs in Dec. However really suffered afterwards with a bad stomach and couldn’t even manage warm down, when looking at the splits I averaged 6.16m/m for whole course which I was very pleased with considering it was cross country and a much softer surface.

PM: Distance:  4.5 miles      Warm up

PM: Distance:  7.5 miles      Time: 00:47:00     Ave Pace: 6.16 m/m

Sunday 06/01/13

Went out with Angela, Tim, Lauren and JT on Sunday for an easier long run, however feeling very tired after yesterdays race and also stiff as I didn’t manage to get a warm down in after race. Started to feel at bit better after about 7-8 miles.

PM: Distance: 13 miles      Time: 01:54:58     Ave Pace: 8.46 m/m

Weekly Summary

	AM	PM	TOTAL
MON	4	6	10
TUE	0	6	16
WED	4	6	26
THUR	4	6	36
FRI	0	4	40
SAT	0	12	52
SUN	0	13	65

Reduced milage week really paid off this week as I was really pleased with Kent Champs performance and was feeling a lot fresher all round.
Now two more heavier weeks coming up before another recovery week before Southern XC at end of month. Also going to start some longer intervals and tempo runs.

17 Weeks to go........W/b 24 December 2012

Monday 24/12/12 – Christmas Eve

AM: Easy Longer run with Lucy, Tim, Angela, Kirsty & Steve, after yesterdays faster paced run. Had to make a pit stop in Tesco’s so faster mile is me catching the others up.  Lucy’s longest run ever!!

PM: Easy Run 1 lap of Lyminge

AM: Distance: 12 miles      Time: 01:47:36     Ave Pace: 8.59 m/m

PM: Distance:   4 miles      Time: 00:35:03     Ave Pace: 8.46 m/m

Tuesday 25/12/12 – Christmas Day

AM: Easy run Christmas morning, very easy paced as have race tomorrow, very quite about, and weather grey but calm.

AM: Distance: 10 miles      Time: 01:25:35     Ave Pace: 8.35 m/m

Wednesday 26/12/12 – Boxing Day

AM: Easy run 1 laps of Lyminge – very slow as race later on today.

PM:  Boxing Day Run – went and watched Lucy, Tim, Will, Kirsty & Nikki do a dip in the sea, before going up to Saltwood, they must be mad!!!   Once in Saltwood did lap of the course as warm up and to see how muddy the course was. Probably worst I have seen it and absolutely water logged. Got back to village and did some drills and strides in readiness for the race.  Start was very chaotic with little children right at the front and as we started I nearly trod on one little girl, but once we got going I was about in 10^th position going up the road, which was hard work in spikes, however once onto Brockhill Park then the tides turned as those ahead in trainers began to struggle a bit.  Up the 40 steps and up to Pedlinge the path was very hard going and boggy but I think all the miles I have been putting in recently paid off as I felt quite strong and was now up to 4^th place. Pushed on hard down through the woods to Slaybrook but could not make any ground up on the 3^rd placed man Nick Clark (who finished 2^nd last year). Tried to push hard up to the orchards but so boggy it was very hard work, think I pulled away from guy behind but could make no inroads on Nick. Down past orchards and onto road was really pushing, as this was downhill section and quite fast. Pushed onto finish and was 4^th (two places better than last year!!).

Once finished did about a mile warm down.

AM: Distance: 4 miles      Time: 00:38:17     Ave Pace: 8.39 m/m

PM: Distance:  7 miles     Race Time: 00:18:27     Ave Race Pace: 6.49 m/m

Thursday 27/12/12

AM: Easy run, raining hard the entire way round, pace very easy after yesterdays race as this was recovery run. Feeling quite tired.

PM: From the Club just tagged onto the back of someone else’s tempo run as had run early today. So did 1.5m warm up, then 4 miles at 7.53m/m pace and 1.5m cool down. Total distance was about 7.27m so rounded down

AM: Distance: 10 miles     Time: 01:26:26     Ave Pace: 8.39 m/m

PM: Distance:   7 miles      Time: 01:03:51     Ave Pace: 8.47 m/m

Friday 28/12/12

AM: Easy run, raining hard the entire way round, did same route as yesterday morning except went the other way round

PM: Again another easy relaxed run

AM: Distance: 10 miles     Time: 01:23:41     Ave Pace: 8.22 m/m

PM: Distance:   7 miles      Time: 01:03:51     Ave Pace: 8.58 m/m

Saturday 29/12/12

AM: Club Cross Country Training this morning at Brockhill Park, course very waterlogged but did good warm up, then various hill and flat reps before cool down to finish.

PM:  one laps of Lyminge, to help recovery from this mornings run.

AM: Distance:  6.6 miles      Time: 01:13:43     Ave Pace: m/m

PM: Distance:  4.4 miles      Time: 00:40:04     Ave Pace: 9.06 m/m

Sunday 30/12/12

Did two miles on my own before meeting Tim & Angela, and then we did our regular 12 miler round Folkestone down Horn Street into Hythe to the Light Railway station and then back home through Seabrook & Sandgate. When we got back to central station I left the others and continued back up to Tesco’s and back in order to get my final 4 miles in to make 18 for the day. Felt absolutely shattered at end, and really looking forward to recovery week!!!

PM: Distance: 18 miles      Time: 02:38:51     Ave Pace: 8.49 m/m

Weekly Summary

	AM	PM	TOTAL
MON	12	4	16
TUE	10	0	26
WED	4	7	37
THUR	10	7	54
FRI	10	7	71
SAT	6.6	4.4	82
SUN	0	18	100

4th consecutive week at 100 miles, new record for me - most miles run over 4 week period!!! Pleased with effort on Boxing Day finishing 4th, however was feeling very tired and jaded by end of week.

Now looking forward to a reduced milage recovery week, next week. So hopefully should be a bit tapered for Kent Champs XC next Saturday.

18 Weeks to go........W/b 17 December 2012

Monday 17/12/12

AM: Easy run, 1 lap of Lyminge .

PM: Easy recovery run with Lucy, & Tim, , from Folkestone down to    

        Hythe and back, Started slow and each mile got progressively faster until we

        got to Sandgate Hill, then picked it up on last mile to about 8.07

AM: Distance:   4 miles      Time: 00:35:47     Ave Pace: 8.55 m/m

PM: Distance: 10 miles      Time: 01:27:07     Ave Pace: 8.43 m/m

Tuesday 18/12/12

AM: Easy run, 1 lap of Lyminge, 05:24am, early start as had to go to Bluewater.

PM: Went out with Andy F from club, we did first mile easy warm up then picked it up and did 8 miles at fast tempo pace before doing easy last mile cool down. Ave of tempo miles was 6.34 m/m, wouldn’t have been able to keep that pace going if I was one my own!! Especially up Sandgate Hill and Wear Bay Road!!

AM: Distance:   4 miles      Time: 00:37:18     Ave Pace: 9.19 m/m

PM: Distance: 10 miles      Time: 01:08:52     Ave Pace: 6.34 m/m of tempo miles

Wednesday 19/12/12

AM: Easy run 1.5 laps of Lyminge - feeling very tired

PM:  Longer run again tonight but this week it was after a tough tempo 8 miler yesterday. So didn’t worry about pace and just ran how I felt without looking at watch. Just as I went out of the door it began to rain slightly but never got any worse. Really feeling it tonight and felt exhausted towards end of run!

AM: Distance:   5 miles      Time: 00:43:35     Ave Pace: 8.43 m/m

PM: Distance: 12 miles      Time: 01:38:46     Ave Pace: 8.14 m/m

Thursday 20/12/12

AM: Easy run, 1.5 laps of Lyminge. raining hard.

PM: Easy run, recovering from 12 last long and before long run tomorrow

PM: Christmas Lights run with the Club, easy jog social run inc juniors.

AM: Distance:    5 miles      Time: 00:45:03     Ave Pace: 9.00 m/m

PM: Distance:    8 miles      Time: 01:05:38     Ave Pace: 8.12 m/m

PM: Distance:    4 miles      Time: 00:53:45     Ave Pace: 12.49 m/m

Friday 21/12/12

PM: Long run with Tim this afternoon, did our usual Monday night 10 miles but extended a further 2.5 miles the other side of Hythe along the canal bank and back. Good pace and last 7 miles were about 1 min 10 secs faster than first 7 miles and this included going up Sandgate Hill!!  At times was feeling very tired but running with someone helps to keep the pace up rather than slowing.

PM: Distance:  15 miles      Time: 01:54:24     Ave Pace: 7.38 m/m

Saturday 22/12/12

AM: Club Cross Country Training this morning at Evegate Mill, but absolutely pouring down with rain and only 4 of us turned up!! Warm up course so waterlogged and running ankle deep in water at times. Due to long run yesterday only ran efforts at an easy pace behind the others. But got a good six miles in.

PM:  Two laps of Lyminge, still raining but had eased off a bit and so was not too bad. Again run at an easy pace

AM: Distance:  6 miles      Time: 01:11:10     Ave Pace: 11.53 m/m

PM: Distance:  6 miles      Time: 00:52:01     Ave Pace: 8.40 m/m

Sunday 23/12/12

No long run today as managed to get it done with Tim on Friday, so decided to try and run with a little pace, as a few on my runs have been at an easy pace this week.  Went out at a good pace right from the start and was thinking if I could hold this for about 6 miles, then if needs be I would then drop off and do next 5 a bit easier. However managed to keep the pace up all the way round, the 2 slower miles were two big hills, so not worried about them. The weather was dry thank goodness after yesterday and very mild, had to take my gloves off after a couple of miles. Very pleased with pace of run after another heavy week.

PM: Distance: 11 miles      Time: 01:16:35     Ave Pace: 6.57 m/m

Weekly Summary

	AM	PM	TOTAL
MON	4	10	14
TUE	4	10	28
WED	5	12	45
THUR	5	12	62
FRI	0	15	77
SAT	6	6	89
SUN	0	11	100

Third week of 100 miles, most amount of consecutive miles I've done!! Good getting long run in with Tim on Friday, and also happy with Tuesdays & Sundays faster paced runs. Looking forward to Boxing Day Run on Wednesday, and next week will be last big week before a recovery week prior to the Kent XC Champs at Detling.

19 weeks to go........ W/b 10/12/2012

Monday 10/12/12

AM: Easy run, 1 lap of Lyminge .

PM: Easy recovery run with Lucy, Tim, Angela & Kirsty, from Folkestone down to    

        Hythe and back, very cold and felt quite tired after yesterday’s long run.

AM: Distance:   4 miles      Time: 00:34:36     Ave Pace: 8.38 m/m

PM: Distance: 10 miles      Time: 01:38:12     Ave Pace: 9.23 m/m

Tuesday 11/12/12

AM: Easy run, 1 lap of Lyminge, snowing!!!!

PM: Three Kings from Club tonight, very easy paced run as temperature freezing

         And very icy underfoot, therefore no need to take any chances at this stage

AM: Distance:    4 miles      Time: 00:36:47     Ave Pace: 9.11 m/m

PM: Distance: 7.5 miles      Time: 01:08:22     Ave Pace: 9.05 m/m

Wednesday 12/12/12

AM: Easy run 1 lap of Lyminge + a mile, very slow as lot of ice about.

PM:  Decided to drive down to Seabrook and do a run along the canal bank as all    

         the country lanes were very slippery due to the ice. With the canal path

         being gravelly there would be a little more traction!!  Very cold again as I set

         off from Seabrook towards West Hythe, but sheltered a little from wind. 6.5

         miles was about a mile beyond the far end of Port Lympne Animal Park

         where I just turned and came back. It was getting dark by now but could just

         make the path out, feeling quite tired by the time I was getting back to Hythe

         town with still a couple of miles to go but managed to slog on!!

AM: Distance:   5 miles      Time: 00:44:56     Ave Pace: 8.58 m/m

PM: Distance: 13 miles      Time: 01:47:58     Ave Pace: 8.18 m/m

Thursday 13/12/12

AM: Easy run, 1.5 laps of Lyminge.

PM: Easy run, no tempo as race on Saturday

AM: Distance:   5.5 miles      Time: 00:49:39     Ave Pace: 9.02 m/m

PM: Distance:    10 miles      Time: 01:24:21     Ave Pace: 8.26 m/m

Friday 14/12/12

AM: Did longer run this morning as have Kent Vets race tomorrow, horrible

         morning, raining hard and very windy, did extra mile earlier on in the week      

         so only had to do 9 miles this morning

PM: Again very easy pace as race tomorrow.

AM: Distance:  9 miles      Time: 01:13:48     Ave Pace: 8.12 m/m

PM: Distance:  4 miles      Time: 00:34:12     Ave Pace: 8.32 m/m

Saturday 15/12/12

Kent Vets Champs Tunbridge Wells. Very wet and muddy underfoot.  Got about 4 miles in as a warm up including drills and strides.  Probably went off too hard in first mile and was in lead for first half lap, then slowed due to legs feeling very heavy due to high milage, as slipped back to 12^th place. However managed to rally a bit on the last lap and was able to get two places back!! So finished 10^th.

Did 1 mile cool down

PM: Distance: 10 miles      Race Time: 00:35:28     Ave Race Pace: 7.09 m/m

Sunday 16/12/12

Woke up and felt exhausted, hips feeling stiff and felt tired from Club Christmas party the night before. Had to call off morning run with Tim and Angela and decided to go out later in the day.  Finally got out at about 4:30pm and dragged my way round 18 miles, did two laps of the Folkestone 9 and got gradually slower and slower as run progressed!! About 10 mins slower than last week!!

PM: Distance: 18 miles      Time: 02:26:13     Ave Pace: 8.41 m/m

Weekly Summary

	AM	PM	TOTAL
MON	4	10	14
TUE	4	7.5	25.5
WED	5	13	43.5
THUR	5.5	10	59
FRI	9	4	72
SAT	10	0	82
SUN	0	18	100

Another good high milage week, due to cold icy conditions didn't push pace as very slippery, however at this stage speed work not so important. Had to compromise race a little as did not ease off and trained through.