Went out from home tonight up through Lyminge and into Lyminge Forest and looping back. After last nights hard run very pleased with pace tonight. Splits- 7.08 / 7.15 / 7.42 / 7.10 / 8.50 / 6.37 / 7.05 / 7.14 / 7.15.
Distance: 9 Miles Time: 01:06:21 Pace: 7.22 m/m
LONDON MARATHON - 21 April 2013
Tues 21 Jun 2011
INTER CLUB RELAY - Leg 4 Deal
Ran 4th leg tonight after 3 mile warm up. Took over in 4th place about 20m down on Ashford AC pushed hard over first hard of course and caught him and second place guy at the turn, however used up to much energy and could not keep pace going on the return with wind behind and they both pulled away from me and opened up about a 30m gap at the end. Distance was 2.33 miles splits 5.25 / 5.43 / 1.54.
Distance: 6 miles Time(Race): 00:13:03 Pace(race): 5.37 m/m
Ran 4th leg tonight after 3 mile warm up. Took over in 4th place about 20m down on Ashford AC pushed hard over first hard of course and caught him and second place guy at the turn, however used up to much energy and could not keep pace going on the return with wind behind and they both pulled away from me and opened up about a 30m gap at the end. Distance was 2.33 miles splits 5.25 / 5.43 / 1.54.
Distance: 6 miles Time(Race): 00:13:03 Pace(race): 5.37 m/m
Mon 20 Jun 2011
Steady run from home, went out not really sure how I would go and was quite pleased with result. Splits-7.07 / 7.10 / 6.58 / 7.29 / 7.13 / 7.20.
Distance: 6 miles Time: 00:43:22 Pace: 7.13 m/m
Distance: 6 miles Time: 00:43:22 Pace: 7.13 m/m
Thurs 16 Jun - Sun 19 Jun 2011
Thurs 16 - Session at Folkestone 4 miles total
1.5mile warm up
4x200m with a 200m recovery
then
8x100m with 100m recovery
800m jog
Stretches
1.5mile warm up
4x200m with a 200m recovery
then
8x100m with 100m recovery
800m jog
Stretches
Fri 17 - No Run
Sat 18 - No Run
Sun 19 - Easy run with Lucy around Lyminge - 4 Miles
Wed 15 Jun 2011 Kent 10000m Championships - Dartford
Kent AA 3000m & 10000m Track Championships - Dartford
Went up with Lucy who was doing the 3000m, did a couple of Laps with her round Dartford Central Park, before she went in to get ready for her race, I continued and did about 4 miles warming up including stretching and strides. Just getting back in time to watch the 3000m. The Club were well represented with Rona winning the whole race, next came Nikki, Lucy, Catherine, Kim & Tina. All recording good times faster than they had run at a time trial previously on Saturday.
Then Mens 10000m followed and I did not blast off and got into a good steady pace following Dave for probably the first 8-10 laps, legs not feeling to bad but just has a slight ache at top of calf behind left knee.
Went past Dave expecting him to stick to my shoulder but opened up about a 10m or so gap, as faras I could judge listening to the supporters. Went through half way in 17'47 which is equilivant to 5.44 m/m pace.
Very fine rain now coming down, and got lapped by leader twice before the end of the race. really concentrating on trying to keep pace going and keep a head of Dave. Lap counter got very confusing towards the end as it is counted down for the leader. With about two laps to go Dave came past me at quite a pace that I could not respond to as I needed to keep something for the last lap. I pushed hard over the last lap and finished with a time of 36'33. Second 5km had taken 18'39 (ave pace 5.58 m/m). Very pleased with end result after a difficult 2 weeks and got a lot of confidence back. Finished 3rd Vet 40. Dave S got 1st Vet 50 and Grahame got 2nd Vet 60. So all in all a good night for Folkestone RC.
Distance Race: 10000m Time: 00:36:33 Pace: 5.51 m/m
Distance Overall: 10 Miles
Went up with Lucy who was doing the 3000m, did a couple of Laps with her round Dartford Central Park, before she went in to get ready for her race, I continued and did about 4 miles warming up including stretching and strides. Just getting back in time to watch the 3000m. The Club were well represented with Rona winning the whole race, next came Nikki, Lucy, Catherine, Kim & Tina. All recording good times faster than they had run at a time trial previously on Saturday.
Then Mens 10000m followed and I did not blast off and got into a good steady pace following Dave for probably the first 8-10 laps, legs not feeling to bad but just has a slight ache at top of calf behind left knee.
Went past Dave expecting him to stick to my shoulder but opened up about a 10m or so gap, as faras I could judge listening to the supporters. Went through half way in 17'47 which is equilivant to 5.44 m/m pace.
Very fine rain now coming down, and got lapped by leader twice before the end of the race. really concentrating on trying to keep pace going and keep a head of Dave. Lap counter got very confusing towards the end as it is counted down for the leader. With about two laps to go Dave came past me at quite a pace that I could not respond to as I needed to keep something for the last lap. I pushed hard over the last lap and finished with a time of 36'33. Second 5km had taken 18'39 (ave pace 5.58 m/m). Very pleased with end result after a difficult 2 weeks and got a lot of confidence back. Finished 3rd Vet 40. Dave S got 1st Vet 50 and Grahame got 2nd Vet 60. So all in all a good night for Folkestone RC.
Distance Race: 10000m Time: 00:36:33 Pace: 5.51 m/m
Distance Overall: 10 Miles
Tues 14 Jun 2011
From Club tonight, went out with Dave G, Dave S & Will for an easy 5 miler, we are all racing tomorrow night in the 10000m at Dartford. After last nights run I decided that I would give it ago tomorrow if anything just to assess where I am at the moment.
Distance: 5 Miles Time: 00:38:44 Pace: 7.48 m/m
Distance: 5 Miles Time: 00:38:44 Pace: 7.48 m/m
Mon 13 Jun 2011
Dropped youngest daughter off at Folkestone Sports Centre, so I went for a run from there, going across Polo Ground up to Brickfields and then along the track by the side of the Channel Tunnel all the way along to Newington Lane and then turned and came back same way. Tried to run at a good pace just to see how I was feeling for Wednesday night. Quite pleased with result, splits were:- 7.43 / 6.55 / 7.11 / 6.42 / 6.30 / 6.58. Not to bad after a week off and a very easy week.
Distance: 6 Miles Time: 00:42:02 Pace: 7.00 m/m
Distance: 6 Miles Time: 00:42:02 Pace: 7.00 m/m
Subscribe to:
Posts (Atom)