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Monday 14th July 2003
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in Training
7 miles steady with some fartlekking
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Miles makes smiles.
Progression
What: am, 8M easy rec run. pm 8M steady
Why: marathon training
Last hard: Sat & Sun
Last rest: 17 day's ago
Training starts again today
What: Club night, 8-10 miles hard.
what: BodyPump tonight & cycling to the gym and back
last hard: yesterday
last rest: Saturday
Laura, the terrible race award is in my trophy cabinet and I've welded the doors shut as no-one is going to be taking this one back, surely!
What: 6-7M easy
Why: Recovery run
Last hard run: Yesterday was brutal despite snails pace.
Last rest day: Saturday
what: 8 mile recovery run followed by weights
have a good day everybody
Did a 12 miler last night. The heat wasn't as bad as I thought it would be. I ran later than usual meaning I got back home at 10:00pm. That seemed to do the trick regarding the heat.
Gym work tonight, then running again Tuesday.
Have a good day!
I've been in Derbyshire all w-e and started runing again after the back problem on Friday. Pleased to report all went well. Two 8 milers under my belt.
What: About 7M steady
Why: Because my back'sbetter and I can!
Last hard: Sat up massive hills in the peaks.
Last rest: yesterday
Matt - V. impressive. I guess if the 1/2M had been on road you'd have beaten your pb
Matt-that was a very good performance off road. As already said it looks like you're in shape to grab a few new pb's!
What:not sure, I've got rest day on my schedule so I might just stick to that as my right calf is giving a bit of gyp! Otherwise it's circuits day.
Off work myself today, but I've got a job interview at 12.15-YIKES! Haven't been for an interview for 6 years, so feeling a little nervous. I'll just look at the interviewers and imagaine beating them in a marathon! Or if that doesn't work think of them sat there in their PJ's!!
Have a good day all!
what slow run as have been feeling tired.
good luck with the intervew, Hilly.
Enjoy the day!
Raced yesterday, only 10K, spent the afternoon napping before giving in and retiring to bed at 9 o'clock, and sleeping through to 6. I think I avoided dehydration, but I'm beginning to wonder!
Anyway, today will be a rest day, I'm glad to say.
Have fun dodging the uv's.
Here's my belated race report from Friday night - I never seem to manage to post at weekends.
Arrived at the park the race was taking place feeling tired and not really like racing, however, it was nice and cool. Found Popsider who went off to start at the front of the race, I went off into the main crowd and joined a group of clubmates. Estimated that I needed to be just inside 5:20 each km to be sub 53 mins which was the target. Started off steadily and managed to keep with a couple of clubmates who usually beat me. Went through 2k in 11:05 which was outside my target but wasn't too worried. Through 3k in 5:05 and next 2k in 10:14. Pleased with the times now as i was feeling quite strong and still keeping up with clubmates. Went through 6k in 5:12. 7k came up in 5:58 - not sure what happened, I didn't feel that I'd slowed but I'm not very good at pacing. I was still feeling quite good so pushed on a bit to try and get back the lost time. Surprised to see none of my clubmates come with me. 8k in4:14 and realise the km markers were a bit wayward. Anyway still feeling good (I really struggled from this point last time. I saw one of my other clubmates ahead and I was catching so knew I was doing OK - when I caught her though she was walking as she had severe stomach cramps. 9k in 5:21 now overtaking people although someone comes charging past me and I can't keep up with her. Popsider shouted encouragement on the last stretch (he'd already been finished over 10 minutes) I overtake another clubmate and nearly but not quite catch the girl who charged past me. Stopped my watch in 51:23, hopefully the official time will be something close to this. Very very pleased, I felt much stronger - perhaps the extra miles and track sessions of the last month or so are starting to pay off. A sub 50 min 10k before the end of the year is looking more achievable.
Very glad the race was Friday evening and not yesterday as it looked very hard going. I ddin't go out for a run until about 7:30 and still struggled - well done to all those who raced yesterday.
What: try to get to track and do 3x1600
Hope the interview goes well Hilly.
What: 12 miles satrting slow building to moderate pace not exceding 80% MWHR.
Why: Lovely morning for a run - very warma nd sunny - beats going to Tesco's
Last Hard: 3 days ago (23 miles in 3 hours)
Last rest: Yesterday (a Guinness day)
Next run: Tomorrow, Rottingdean Windmill Marathon.
Sunday 13th July: -
What: Rottingdean Windmill Marathon, 26 miles virtually all off road, very sunny, vey hot and very hilly - tough event, finished strongly and in good shape in 3:55
Last hard: 4 days ago
Last rest: 2 days ago
Next run: this evening - 8 miles recovery
I don't think I'd have been wise to run anyway as we had a bit of a session on Saturday night and I spent most of yesterday trying to rehydrate: still had a headache when I went to bed so not sure how successful I was.
Today: 4 miles easy.
Why: Half-marathon schedule says so, and I have plenty of time to train as the race isn't until 28 September. I'm starting early to factor in two complete weeks without any running while I'm on holiday. (As I'm on safari or in the Namibian desert, running is not really an option unfortunately).
Last hard: 3-mile time trial on Friday - 23:02, so time coming down. Want to see how quickly this happens once I start speedwork 'proper' so need a starting point from which to measure progress.
Last rest: Yesterday and Saturday (guilt trip ...)
What: First club run tonight
Why: Need to improve.
Have a good rest of the day.
Why: am a bloater!
end of story!
Countdown one is to two weeks vacation, having not had any time off since January I'm really feeling the need for a break.
Countdown two is back to the sports injury clinic to see what the next stage of treatment is for my running injury.
Over the last few weeks I've been running less and less and in the last two weeks I have run a total of 4k. Maybe I'm imagining things but my knee seems to be less sore and maybe what is needed is this extended rest.
However, still pounding away at the cycling.
Saturday was 40 km road biking over a hilly route and yesterday was two hours mountain biking, so if anything I'm doing more work that when in full running training.
Today: 30 minutes indoor bike and 10 minutes run on treadmill.
Why: Staying in a hotel and this is turning into my typical Monday session.
Last rest: Last Tuesday
Last Hard: Saturday.
When: Started before the heat at 05:45. Finished at 08:41 - pleased to do inside 3 hours!
Where: Along the River Thames to Windsor then around the park to work!
Why: Marathon Training - Robin Hood Marathon - 14th September
Have been feeling drained most of the day but a plate of rice and oriental Beef something sorted me out at lunchtime! Have suffered from a bit of chaffing too as lycra shorts gave way after 45 minutes!
Pleased with performance... next long run, 22 miles, in 2 weeks...
BB
belated congratulations to Drew for fighting your way thru difficult conditions to a higly respectable time yesterday.
ditto Alison for Friday & a great time.
currently the weather station website at Bidston Observatory has a temperature reading of 27.8C, despite a steady southeasterly.
what: short blast - 3 miles max at hopefully sub 6 minute mile pace
why: seem to be no lasting effects from yesterday & have 5K(ish) race Wednesday
last hard day: Sun
last planned hard day: Fri
last rest day: Sat
and after Wednesday, the focus will shift towards 10Ks....
No running today - upper body work at the gym this morning and a fitness session with my Reserve Corps colleagues tonight which will involve trying to learn how to climb a rope.....GULP! This is all so that I can get onto a parachuting course in Sep - must be mad.....
Last hard - 10m in v v hot sun yesterday morning
Last rest - Saturday
Today: am - 35 minute recovery, pm - 60 minute bike ride
Why: scheduled recovery run and just fancied a nice leisurely bike ride this afternoon, although it was a bit hilly!
Last rest: Saturday
Last hard: yesterday
Last hard: Sat and Sun
BT - a recovery day of 16 miles?? Wow!
Have tried to keep the mileage down for this marathon, make the quality better. I feel fitter and faster but will I run out of steam on the big day?
No such worries for you mate.
Why - Well at 13:00 a 13 mile run seemed a bit silly , glad I cut it down in the end
Havnt run so badly in a long time
what : nothing
why : still recovering with sprained ankle
club night so will probably pop down and meet the gang for a beer. They will have earned it in this heat.
swelling not gone yet. think my aim for running later this week was a bit optimistic.
Did a 16 mile bike ride early this morning, while it was still misty up in the hills, and so cold, I needed a jacket.
Unfortunately it seemed somebody replaced my legs with lead weights overnight, and I really did struggle. Put it down to two hard runs at the weekend.
Glad I'm not running this evening though. Good luck if you are.
Why : strength training
Was going out on bike too - but got invited to BBQ