In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running, mostly off road||4|| 3:27:41|| 29.29||(7:06)|| 47.13||(4:24)|| 730|
| ||Road Running||2|| 2:56:44|| 31.68||(5:35)|| 50.98||(3:28)|| 140|
| ||Total||6|| 6:24:25|| 60.96||(6:18)|| 98.11||(3:55)|| 870|
Running, mostly off road 1:03:02  14.61 km (4:19 / km) +330m 3:53 / km
Relaxed run in the forest then coming back over Tom's Cairn to the village, a few little climbs on the way. Halfway round I started feeling really good and could have gone a lot faster. Everything feels fine after the race except a slightly tight hamstring for the first 1km. I've started doing all my exercises again now that I'm less knackered so it should help. Strides were good too.
Running, mostly off road 52:05  12.05 km (4:19 / km) +180m 4:01 / km
Easy run in the forest and strides. Bit better than yesterday, still not completely recovered but the strides felt good. Two circuits of TE's after the run.
Running, mostly off road 46:34  10.23 km (4:33 / km) +110m 4:19 / km
Easy run around the estate. Feeling better after a few km, legs recovering okay.
Running, mostly off road 46:00  10.24 km (4:30 / km) +110m 4:16 / km
Easy run around Hazlehead woods in Aberdeen. Nice smooth trails but cold sleety windy weather. Legs a bit better, no real pain but just feeling a bit low on fuel so took it easy and as surprised at the pace.
Road Running 31:40  6.58 km (4:49 / km) +20m 4:44 / km
Nice little leg stretcher along the river in the sunshine. Stiff at the start but loosening off. Both feet feeling a bit battered but all manageable so far.
Road Running warm up/down 10:00  2.2 km (4:33 / km)
Road Running race 2:15:04  42.2 km (3:12 / km) +120m 3:09 / km
London marathon. Pleased with how the race went, making the very optimistic target of WC qualification and getting the CWG time. During the whole race there was never a point I felt great but also it didn't get as bad as last year.
The race started fast, too quick for the first 10-12km which everyone paid for later in the race. Josh didn't go with us and gradually reeled us in by halfway as we slowed down to run about the same as last year's half split. By 25km I was already feeling a bit low on energy, probably because of having such an early breakfast and feeling hungry at the start (being on a bus at 6.40am for a 10am start is crazy). Had my backup gel at 25km which helped and when the pacer dropped out me and Josh took turns pushing it. Went by Lemoncello and an injured Tewelde then dropped everyone else in the group between 23 and 28km. Josh passed me with 5km to go just as we went by Mellor then it was a case of holding on and finishing in one piece. Disappointed not to break 2.15, wish I didn't stop for the 40km drink bottle as it was far outside on a corner and cost a few seconds!
One annoying part- think I made the gel drinks too dilute and it was impossible to drink 250-300ml each 5km so I couldn't take in much carbohydrate. Two bottles were energy powder which worked better.
all weeks |