Saturday, February 27, 2010
Sunday, February 21, 2010
Training Week 22nd February 2010
Sunday
AM: 2:24:46 / 20.32 miles / 7:07mm - good long run bagging another 20 - did first hour v. easy with club over muddy/hilly terrain with 1:00:25 / 7.76 / 7:45ish before leaving with Oz, Anupam and Matt (for 15 minutes) to nail out half an hour up then down the fairly muddy canal - 1:00 / 9.65 / 6:13 - pace started relaxed at 6:10-6:20 chatting with Matt then picked up a bit when he headed back. Then after the turnaround Anupam started nailing it (5:48,6:03,6:04) before he knackered himself and we eased down to 6:20s or so. V. pleased as was really relaxed at that pace and then we all jogged back through town for the last bit.
Monday
AM: 55:02 steady @ ~6:50mm - Garmin not locking on for love nor money. First run with Lockett's Rockets with Paul (I think!) for part of it and Matt Morgan who I'd done a long run with previously.
PM: 48:06 steady/AeT @ 5:56mm + 15 wd jog
Tuesday
PM: Track session with Urban's Group - 18 wu (inc. extensive drills + strides), 4 x 1600 (lap jog) + 5 x 100 hard, 20 wd - 1600s in 5:17, 5:19 ,5:11 ,5:05
Wednesday
AM: 40 recovery @ 9:20 (might be a bit faster as garmin struggling for signal)
Thursday
AM: 37:08 recovery @ 8:06mm inc. 5 x strides with Hayley
PM: 15 wu, 3 x lap Battersea Park (90) - 10:03,10:27,9:47 21wd - the warm up for this session began less than 5 minutes after eating a McDonalds...
Friday
AM: 42:03 recovery @ ~8:30
Saturday
AM: 23 wu, National XC 171st 43:58 (5:54mm), 7 wd
Total: 600 minutes / ~ 80 miles
Summary: Start of the week was incredibly brutal with the 38 miles with the majority done at ~6:30 pace or better. I'm not totally sure I'm not still feeling this in my legs. Sessions on Tuesday and Thursday were both deliberately done well under what I could do them at. Was actually quite pleased with the national- far better performance than Southerns ~30-60 seconds better I reckon over a shorter distance. I went out pretty hard and so was gradually drifting back - aerobically I can compete much further up but I really struggle on the hills and any attempt at seriously running XC would need extensive hill work. The muddy and tough courses really don't suit me. On the whole another very solid week and good progress I think...
AM: 2:24:46 / 20.32 miles / 7:07mm - good long run bagging another 20 - did first hour v. easy with club over muddy/hilly terrain with 1:00:25 / 7.76 / 7:45ish before leaving with Oz, Anupam and Matt (for 15 minutes) to nail out half an hour up then down the fairly muddy canal - 1:00 / 9.65 / 6:13 - pace started relaxed at 6:10-6:20 chatting with Matt then picked up a bit when he headed back. Then after the turnaround Anupam started nailing it (5:48,6:03,6:04) before he knackered himself and we eased down to 6:20s or so. V. pleased as was really relaxed at that pace and then we all jogged back through town for the last bit.
Monday
AM: 55:02 steady @ ~6:50mm - Garmin not locking on for love nor money. First run with Lockett's Rockets with Paul (I think!) for part of it and Matt Morgan who I'd done a long run with previously.
PM: 48:06 steady/AeT @ 5:56mm + 15 wd jog
Tuesday
PM: Track session with Urban's Group - 18 wu (inc. extensive drills + strides), 4 x 1600 (lap jog) + 5 x 100 hard, 20 wd - 1600s in 5:17, 5:19 ,5:11 ,5:05
Wednesday
AM: 40 recovery @ 9:20 (might be a bit faster as garmin struggling for signal)
Thursday
AM: 37:08 recovery @ 8:06mm inc. 5 x strides with Hayley
PM: 15 wu, 3 x lap Battersea Park (90) - 10:03,10:27,9:47 21wd - the warm up for this session began less than 5 minutes after eating a McDonalds...
Friday
AM: 42:03 recovery @ ~8:30
Saturday
AM: 23 wu, National XC 171st 43:58 (5:54mm), 7 wd
Total: 600 minutes / ~ 80 miles
Summary: Start of the week was incredibly brutal with the 38 miles with the majority done at ~6:30 pace or better. I'm not totally sure I'm not still feeling this in my legs. Sessions on Tuesday and Thursday were both deliberately done well under what I could do them at. Was actually quite pleased with the national- far better performance than Southerns ~30-60 seconds better I reckon over a shorter distance. I went out pretty hard and so was gradually drifting back - aerobically I can compete much further up but I really struggle on the hills and any attempt at seriously running XC would need extensive hill work. The muddy and tough courses really don't suit me. On the whole another very solid week and good progress I think...
Thursday, February 18, 2010
Training 14th February 2010
Week Commencing 4th January 2010
Sunday
AM: 56:49 easy @ 7:36mm, Run-In XC League 4.74 miles 28:18 (5:59mm) 1st, Short wd - ran with Steve for an hour around Stortford before the race. During the race was in flats which was tough on the muddy bits but lots was crushed gravel. Ran with Nick till 2 miles when I edged clear- spent more time watching over my shoulder to make sure Andrew was clear for a Strider clean-sweep! Winning mens, ladies and overall means we've won the ladies and overall outright and as long as we don't finish last at our home fixture the mens as well! V. happy.
Monday
AM: 2:30:03 / 21.75 miles steady @ 6:54mm - long run starting out with Hayley and Anupam. First few miles were uphill and slow (~8:00) then once we got onto better footing the pace gradually dropped until by the end we were going through mud at 6:50 pace- dropped the pace to 6:00 for the last 1.75 miles- felt good.
Tuesday
PM: 39:03 recovery @ 8:34mm - first day in London flat- didn't get out till 11ish- explored trying to find Battersea Park but failed.
Wednesday
AM: 40:41 recovery @ 8:13 - found Battersea Park.
PM: 18 minute wu, 5 x 4:30 off 90 w. Clapham Chasers paces were (5:20,5:39,5:39,5:15,4:30(!?)) - ran with affable chap called Neil for most of it then pushed on a bit on my own on last one- more like 4:48 pace- garmin was playing up around the Park- 5:39s more like 5:20 pace. 23 wd
Thursday
AM: 41:41 recovery @ 7:13mm - surprisingly fast- found route to Wimbledon Common (i.e. A3) but a bit too far to go on a recovery run.
PM: 24 wu, 5 x 1200 off 90 seconds (accelerating at 600 and 1000 from 10k->5k->3k pace or in my case, HM->10M->3k/1500), 20 wd First 600s were (2:04,2:08,2:05,2:05,1:47), 400s (79,80,80,81,71), 200s (36,35,34,35,34) - yes that meant the last 1200 was in 3:32...
Friday
REST
Saturday
AM: 36:26 @7:50mm / 16:54 @ 5:11mm (Parkrun 5k - 3rd)/ 44:09 @ 8:38mm
Totals:
Time: 10 Hours 2 Minutes
Miles: 81.62
Pace: 7:22 mm
Summary: Solid week with the move and v. nice to get my first 20 (and 21!) miler in on a v. good run with Anupam - bit annoyed not to do a bit better at the Parkrun and really poor mental attidude during it but there's another one every week! Really feel like I'm making progress now.
Sunday
AM: 56:49 easy @ 7:36mm, Run-In XC League 4.74 miles 28:18 (5:59mm) 1st, Short wd - ran with Steve for an hour around Stortford before the race. During the race was in flats which was tough on the muddy bits but lots was crushed gravel. Ran with Nick till 2 miles when I edged clear- spent more time watching over my shoulder to make sure Andrew was clear for a Strider clean-sweep! Winning mens, ladies and overall means we've won the ladies and overall outright and as long as we don't finish last at our home fixture the mens as well! V. happy.
Monday
AM: 2:30:03 / 21.75 miles steady @ 6:54mm - long run starting out with Hayley and Anupam. First few miles were uphill and slow (~8:00) then once we got onto better footing the pace gradually dropped until by the end we were going through mud at 6:50 pace- dropped the pace to 6:00 for the last 1.75 miles- felt good.
Tuesday
PM: 39:03 recovery @ 8:34mm - first day in London flat- didn't get out till 11ish- explored trying to find Battersea Park but failed.
Wednesday
AM: 40:41 recovery @ 8:13 - found Battersea Park.
PM: 18 minute wu, 5 x 4:30 off 90 w. Clapham Chasers paces were (5:20,5:39,5:39,5:15,4:30(!?)) - ran with affable chap called Neil for most of it then pushed on a bit on my own on last one- more like 4:48 pace- garmin was playing up around the Park- 5:39s more like 5:20 pace. 23 wd
Thursday
AM: 41:41 recovery @ 7:13mm - surprisingly fast- found route to Wimbledon Common (i.e. A3) but a bit too far to go on a recovery run.
PM: 24 wu, 5 x 1200 off 90 seconds (accelerating at 600 and 1000 from 10k->5k->3k pace or in my case, HM->10M->3k/1500), 20 wd First 600s were (2:04,2:08,2:05,2:05,1:47), 400s (79,80,80,81,71), 200s (36,35,34,35,34) - yes that meant the last 1200 was in 3:32...
Friday
REST
Saturday
AM: 36:26 @7:50mm / 16:54 @ 5:11mm (Parkrun 5k - 3rd)/ 44:09 @ 8:38mm
Totals:
Time: 10 Hours 2 Minutes
Miles: 81.62
Pace: 7:22 mm
Summary: Solid week with the move and v. nice to get my first 20 (and 21!) miler in on a v. good run with Anupam - bit annoyed not to do a bit better at the Parkrun and really poor mental attidude during it but there's another one every week! Really feel like I'm making progress now.
Wednesday, February 10, 2010
Training 7th February 2010
Sunday
AM: 15:24 wu, Great Bentley Half 3rd 70:55 @ 5:25mm, 15:11 wd - Report up shortly!
Monday
Rest day
Tuesday
AM: 42:43 recovery @ 8:39
PM: 15 easy @ 7:13, 30 steady @ 6:26, 15 easy @ 7:54
Wednesday
AM: 41:52 recovery @ 8:41mm
PM: 65:21 easy @ 7:35- went out in Harlow with Noel - absolutely skating on the ice so we ended up going to a park and running around this large slightly uneven field in the pitch black - now Noel's partially sighted but coped with it much better than I did!
Thursday
AM: 40:32 recovery @ 8:46
PM: Short wu, Session with Paul Evans, ran out on track for time, then recovery then had to run back at same pace. Track ended up getting totally jammed up at end and having to run in 5th/6th lane. 1,2,3,3,2,1 (and of course return runs), 16 wd
Friday
Rest
Saturday
AM: 57:17 easy @ 7:41
Totals:
Time: 7 Hours 40 Minutes
Miles: 62.28
Pace: 7:24mm
Summary
AM: 15:24 wu, Great Bentley Half 3rd 70:55 @ 5:25mm, 15:11 wd - Report up shortly!
Monday
Rest day
Tuesday
AM: 42:43 recovery @ 8:39
PM: 15 easy @ 7:13, 30 steady @ 6:26, 15 easy @ 7:54
Wednesday
AM: 41:52 recovery @ 8:41mm
PM: 65:21 easy @ 7:35- went out in Harlow with Noel - absolutely skating on the ice so we ended up going to a park and running around this large slightly uneven field in the pitch black - now Noel's partially sighted but coped with it much better than I did!
Thursday
AM: 40:32 recovery @ 8:46
PM: Short wu, Session with Paul Evans, ran out on track for time, then recovery then had to run back at same pace. Track ended up getting totally jammed up at end and having to run in 5th/6th lane. 1,2,3,3,2,1 (and of course return runs), 16 wd
Friday
Rest
Saturday
AM: 57:17 easy @ 7:41
Totals:
Time: 7 Hours 40 Minutes
Miles: 62.28
Pace: 7:24mm
Summary
Tuesday, February 02, 2010
Training 31st Jan 2010
Slightly changing the format from now on- just found out that the garmin I use for every run actually has a weekly total and average (which won't be particularly relevant due to rep recoveries etc. but could be interesting) so am going to do training on a Sunday-Saturday schedule now!
Sunday: 70:27 easy @ 7:04mm - run into Oxford with backpack then 50 minutes easy with Hayley around Oxrad.
Monday:
AM: 2:15:10 / 19.25 miles / 7:01mm - first 50 with Hayley then linked up with Hawcroft and Das- lap of Oxrad with Hawcroft nattering away (some useful fueling tips) before a final lap with Das - awesome run - really pleasant.
Tuesday:
AM: 41:45 recovery @ 8:19mm
PM: 40 @ 6:18mm / 8:28 @ 5:45mm / 11:31 @ 8:37mm - 40 steady with Striders then picked it up for a bit before a nice warm down relaxing jog with Tim (60)
Wednesday:
PM: 13 wu, 27:21 tempo @ 5:25, 25 wd - set out hardish on tempo with Steve on BSTT course - slowed a little up long final hill (is a tough course) - set new CR by 70 seconds.
Thursday:
AM: 40:57 recover @ 8:10mm
PM: 23:24 wu, 22:17 AeT @ 5:34, 4 x 200 avg 31, 20:45 wd
Friday:
AM 17:36 wu, 15 @ 6:22mm, 14:56 wd
Saturday:
AM: 36:32 recovery @ 9:01mm
Totals
Time: 9 hours 29 minutes
Miles: 77.66 miles
Pace: 7:19mm
Sunday: 70:27 easy @ 7:04mm - run into Oxford with backpack then 50 minutes easy with Hayley around Oxrad.
Monday:
AM: 2:15:10 / 19.25 miles / 7:01mm - first 50 with Hayley then linked up with Hawcroft and Das- lap of Oxrad with Hawcroft nattering away (some useful fueling tips) before a final lap with Das - awesome run - really pleasant.
Tuesday:
AM: 41:45 recovery @ 8:19mm
PM: 40 @ 6:18mm / 8:28 @ 5:45mm / 11:31 @ 8:37mm - 40 steady with Striders then picked it up for a bit before a nice warm down relaxing jog with Tim (60)
Wednesday:
PM: 13 wu, 27:21 tempo @ 5:25, 25 wd - set out hardish on tempo with Steve on BSTT course - slowed a little up long final hill (is a tough course) - set new CR by 70 seconds.
Thursday:
AM: 40:57 recover @ 8:10mm
PM: 23:24 wu, 22:17 AeT @ 5:34, 4 x 200 avg 31, 20:45 wd
Friday:
AM 17:36 wu, 15 @ 6:22mm, 14:56 wd
Saturday:
AM: 36:32 recovery @ 9:01mm
Totals
Time: 9 hours 29 minutes
Miles: 77.66 miles
Pace: 7:19mm
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