Training Log Archive: ThumperIn the 31 days ending Jul 31, 2011:
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Sunday Jul 31, 2011 #
1 PM
Easy Running long 2:00:36 [3] 16.29 mi (7:24 / mi) +1991ft 6:38 / mi
slept:8.0
Lovely hungover run starting out at Woodbine cafe, round the fields at the back of Hope into Castleton, up Winnat's, then left at Mam Tor and round to Kinder, dropped down the soft option into Edale in an attempt to dodge DOMMS then picked the pace up along Edale road back to the Woodbine
Pb for the Winnat's ascent which was nice- as were the cheers from those queuing up for a peek at the Devils Arse.
I originally planned not to finsih on the road but continue round on the paths back to Hope but descended too early and wasn't 100% sure if I'd got my bearings right- I'll do that route again soon and make in into a 2hour 30 run- very enjoyable
Obviously had a Nags Special to recover
Pb for the Winnat's ascent which was nice- as were the cheers from those queuing up for a peek at the Devils Arse.
I originally planned not to finsih on the road but continue round on the paths back to Hope but descended too early and wasn't 100% sure if I'd got my bearings right- I'll do that route again soon and make in into a 2hour 30 run- very enjoyable
Obviously had a Nags Special to recover
Saturday Jul 30, 2011 #
Event: Northern 10000 Championships
2 PM
Easy Running warm up/down 15:00 [3] 2.0 mi (7:30 / mi)
3 PM
Race 15:37 [5] 3.12 mi (5:00 / mi)
Good afternoon sports fans
I DNFd - pretty gutted I just could not cope with the heat - feel like a big girl but I don't believe in forcing it :(
Hit 3k in bang one 74s then slowed and slowed and couldn't bring it back
I DNFd - pretty gutted I just could not cope with the heat - feel like a big girl but I don't believe in forcing it :(
Hit 3k in bang one 74s then slowed and slowed and couldn't bring it back
Accelerun 1:08:17 [4] 11.0 mi (6:12 / mi)
Had to do something but couldn't face mile reps so I did an acceleration run around ladybower. Had a good session of rehydration on the way hom and set of easy to see how I felt. Decided if I felt shit I'd easy run, if good mile reps, if average acelerun. Post run I found out the race results: Pleased that the majority of time were down- showing it wasn't just me who struggled today, but fed up of blaming the weather!
Mile splits were: 6:42, 6:37, 6:38, 6:22, 6:08, 6:11, 5:55, 5:32, 5:26, 5:40, 6:56
Mile splits were: 6:42, 6:37, 6:38, 6:22, 6:08, 6:11, 5:55, 5:32, 5:26, 5:40, 6:56
Friday Jul 29, 2011 #
5 PM
Easy Running 37:24 [2] 5.25 mi (7:07 / mi)
slept:8.0 weight:151lbs
Little run out down damflask - sooooo many midges!! Wasn't hungry but inhaled my weekly quota of protein
Feeling good, bring on the 10k!
Feeling good, bring on the 10k!
Thursday Jul 28, 2011 #
Note
slept:8.0 weight:153lbs (rest day)
Planned to run but bit stressed at work and half arsed dragged myself to the car to drive to Rivellin- then realised my garmin battery was dead- decision made Ill run tomorrow
Wednesday Jul 27, 2011 #
12 PM
Easy Running 29:45 [2] 4.12 mi (7:13 / mi)
Nice and easy on the golf course at work
6 PM
Easy Running 1:00:11 [3] 8.25 mi (7:18 / mi)
slept:7.5 weight:151lbs
With Sprotty and Adidasslers very own Andy Challenger fresh from warm weather "training"
Nice run through the parks and back down limb valley until a startled cow prompted Challanger to knee me in the calf- the irony.
Pay back from approximately 4 miles of wisecracking about sponsorships
Nice run, legs much better
Nice run through the parks and back down limb valley until a startled cow prompted Challanger to knee me in the calf- the irony.
Pay back from approximately 4 miles of wisecracking about sponsorships
Nice run, legs much better
Tuesday Jul 26, 2011 #
Event: Trafford 3000
12 PM
Easy Running 29:10 [2] 4.1 mi (7:07 / mi)
slept:8.5 weight:152lbs
Easy run at lunch time suffering badly from
DOMMS in my quads
DOMMS in my quads
6 PM
Race race 8:39 [5] 1.86 mi (4:39 / mi)
Following an SOS from Tom and michelle following a mini catastrophe with their car I headed back to sheff after work to pick them up. (I had taken annual Leave to get to stretford early and loosen my back off and get my quads loose) unfortunately we hit major traffic and I only managed a 10min warm up- quads still killing
However I felt Zippy on my strides which gave me a bit if confidence. My plan was to run target 5k pace (70s)for the first mile as I know from trying all
Summer I can do that. Then wind it up and hit the last lap hard. For once I hit the plan to perfection and I actually even mustered a kick which saw me catching the leaders. So I'm really pleased
A good night topped off with and awesome
South Indian curry and east and west on abbeydale- check it out it's outrageous!
However I felt Zippy on my strides which gave me a bit if confidence. My plan was to run target 5k pace (70s)for the first mile as I know from trying all
Summer I can do that. Then wind it up and hit the last lap hard. For once I hit the plan to perfection and I actually even mustered a kick which saw me catching the leaders. So I'm really pleased
A good night topped off with and awesome
South Indian curry and east and west on abbeydale- check it out it's outrageous!
Easy Running warm up/down 51:00 [3] 6.5 mi (7:51 / mi)
Monday Jul 25, 2011 #
6 PM
Easy Running 56:49 [3] 8.07 mi (7:02 / mi)
slept:8.0 weight:153lbs
Bloody DOMMS from yesterday what a nightmare!
Contemplated doing 4 miles at lunch so I can do sinlges at the end of the week, in hind sight im glad I didnt as I was shattered this afternoon. Nice easy run along abbeydale.millhouses,eccyroad, flwood road, home.
There were some outrageously mingign flies swarming around like the plague near hangingwater- still making me shudder!!
Contemplated doing 4 miles at lunch so I can do sinlges at the end of the week, in hind sight im glad I didnt as I was shattered this afternoon. Nice easy run along abbeydale.millhouses,eccyroad, flwood road, home.
There were some outrageously mingign flies swarming around like the plague near hangingwater- still making me shudder!!
Sunday Jul 24, 2011 #
12 PM
Easy Running 1:14:19 [3] 10.66 mi (6:58 / mi)
slept:8.0 weight:154lbs
Decided to check out the Monsal trail. Found a Parking spot near Cressbrook mill and set off up a cow of a rocky trail/big hill roughly 13minute miling thinking "how the hell is the Monsal trail flat?!" I ran under a bridge, through farms, fields and along all sorts of terrain then finally, having run through someone's back garden, stumbled upon what I suspected to be the trail.
I ran through a few tunnels and then saw a sign for Cressbrook, where I started. I then realised that the little bridge I ran under 30 seconds into my ascent of the cow of a rocky trail/ big hill was indeed the Monsal trail! Doh!
I then spent the final 5 miles easy running. A lovely trail
I ran through a few tunnels and then saw a sign for Cressbrook, where I started. I then realised that the little bridge I ran under 30 seconds into my ascent of the cow of a rocky trail/ big hill was indeed the Monsal trail! Doh!
I then spent the final 5 miles easy running. A lovely trail
6 PM
Easy Running 41:40 [3] 6.44 mi (6:28 / mi)
Having done 10.66 miles this morning I thought I would stretch tonight's run to 6.44 making 17 for the day and allowing me a shorter run tomorrow, pre stretford. I just explained this to Hatti feeling rather smug and she asked why I didn't just make it 6.34. Doh! I haven't had a very intelligent day! Inearly went to do another .4 to mike it a .5 or a .0
Set off from bakewell car park and got on the trail again- hatts and I have had a lovely day chillin in the sun and driving our new car around the peak district. Were now sat having our second Italian and my 7th (!) beer of the weekend. Good stuff
Set off from bakewell car park and got on the trail again- hatts and I have had a lovely day chillin in the sun and driving our new car around the peak district. Were now sat having our second Italian and my 7th (!) beer of the weekend. Good stuff
Saturday Jul 23, 2011 #
8 AM
Easy Running 1:30:00 [3] 12.75 mi (7:04 / mi)
slept:8.0 weight:150lbs
Inital 2 miles warm up then a brief pause for the new route explaination. Impressed how quickly and smoothly they sorted out a new route and it was pretty much 5k. Love the parkrun-they do a good thing
Then a run through the parks, explained in the session bit, followed by a further 2 miles warm down trying ot keep gaps between running to a minimum- but changing trainers between easy and efforts
Then 2 miles warm down
Then a run through the parks, explained in the session bit, followed by a further 2 miles warm down trying ot keep gaps between running to a minimum- but changing trainers between easy and efforts
Then 2 miles warm down
9 AM
Session 32:19 [5] 6.21 mi (5:12 / mi)
Plan for this session was 2 miles easy then the park run @ 10 mile/ 1/2 marathon pace, straight into 60 mins easy (this took in the parks then down through limb valley then a bit of farting aorund endcliffe running the clock down to 60mins (8.75 miles) then straight into a repeat of the park run, 2 miles warm down.
Had a nice group initially of Little Rob, Dyson and a lad from Oxford or Cambridge uni, this eventually petered out to me and Rob , then Rob dropped me for a bit. He started slowing and I realised I'd dropped my pace a bit, I worked towards him and we worked together on the road(pavements full of lapped runners) he finished in 1555 I got 1558 (but prob more like 1601 as my garmin is poop).
Straight after I cracked on with my easy run with Rob for company up to porter clough, he then headed home.
Disaster struck after th first effort, despite a full nights charging my garmin battery died so did the rest of the session with my normal watch. The second rep was difficult as 1) I was fatigued, 2) I wasnt sure how I was going as it was difficult to guage.
Unfortunately I was a lot slower on the second effort (1621). No disaster but Id have liked to be consistent. An enjoyable session nontheless. It also not the fasters 3 mile effort you'll ever do, the climb through the park is hard work
Had a nice group initially of Little Rob, Dyson and a lad from Oxford or Cambridge uni, this eventually petered out to me and Rob , then Rob dropped me for a bit. He started slowing and I realised I'd dropped my pace a bit, I worked towards him and we worked together on the road(pavements full of lapped runners) he finished in 1555 I got 1558 (but prob more like 1601 as my garmin is poop).
Straight after I cracked on with my easy run with Rob for company up to porter clough, he then headed home.
Disaster struck after th first effort, despite a full nights charging my garmin battery died so did the rest of the session with my normal watch. The second rep was difficult as 1) I was fatigued, 2) I wasnt sure how I was going as it was difficult to guage.
Unfortunately I was a lot slower on the second effort (1621). No disaster but Id have liked to be consistent. An enjoyable session nontheless. It also not the fasters 3 mile effort you'll ever do, the climb through the park is hard work
Friday Jul 22, 2011 #
Note
slept:8.0 weight:151lbs (rest day)
Just about made it to my rest day without anything falling off- left calf very sore last night hope it eases up for the park run tomorrow
Thursday Jul 21, 2011 #
12 PM
Easy Running 30:03 [3] 4.0 mi (7:31 / mi)
slept:8.0 weight:153lbs
Again. Could not get out of bed for my 6 mile at 6, well i did but I felt shattered and legs very tight so got back in bed
Did an easy one at lunch instead- hamstrings very sore- not sure why im not recovering well at the moment it's quite annoying
Did an easy one at lunch instead- hamstrings very sore- not sure why im not recovering well at the moment it's quite annoying
5 PM
Easy Running 1:12:21 [3] 9.36 mi (7:44 / mi)
Run to track from hunters bar then back home after track
Legs bloodly ruined so didn't force it at all- had back pack on
Last session on an "open" Woodbourn- me and a bunch of old men! Would rather it was the sea of young Hallamshire harriers we ha down on ties all in their club vests!
Legs bloodly ruined so didn't force it at all- had back pack on
Last session on an "open" Woodbourn- me and a bunch of old men! Would rather it was the sea of young Hallamshire harriers we ha down on ties all in their club vests!
6 PM
Session 4:07 [5] 1.0 mi (4:07 / mi)
Slight change in emphasis with sessions for a while now.
2 main sessions a week then a very small "top end" speed session tontry get my overall leg speed quicker
8(200/200jog)
30,31,31,31,31,31,31,31
2 main sessions a week then a very small "top end" speed session tontry get my overall leg speed quicker
8(200/200jog)
30,31,31,31,31,31,31,31
Wednesday Jul 20, 2011 #
6 AM
Easy Running 44:34 [2] 6.0 mi (7:26 / mi)
slept:7.5 weight:152lbs
Absolutely heart broken when the alarm went off this morning
Legs sore from last night but hammy miles better
Legs sore from last night but hammy miles better
6 PM
Easy Running 1:12:35 [3] 10.0 mi (7:16 / mi)
Nice run with Dr. J up through dore, down through totley eccy woods then I did a lap of millhouses and down abbey lane
Lovely run finishing in pleasant rain. We discussed the pitfalls of the NHS, running goals, my stag do and a few other bits
Good fun- legs in bits
Lovely run finishing in pleasant rain. We discussed the pitfalls of the NHS, running goals, my stag do and a few other bits
Good fun- legs in bits
Tuesday Jul 19, 2011 #
6 PM
Easy Running warm up/down 52:00 [2] 7.0 mi (7:26 / mi)
slept:8.0 weight:151lbs
Usual tescos track with some add ons for the figures
Had a medial hamstring/adductor pain all day today. Defo not a tear as no way it could be from the running I had but it was very very tight and wouldnt release.
I hoped it would ease off on warm up so took it easy. It didnt, and it didnt feel great on the strides.
The plan was to run hard without killing myself tonight so decided to let the leg dictate pace in the session
Had a medial hamstring/adductor pain all day today. Defo not a tear as no way it could be from the running I had but it was very very tight and wouldnt release.
I hoped it would ease off on warm up so took it easy. It didnt, and it didnt feel great on the strides.
The plan was to run hard without killing myself tonight so decided to let the leg dictate pace in the session
Session 24:22 [5] 5.25 mi (4:38 / mi)
Session was out of the Daniels Running Formula book. Ive been having trouble planning things with Bud for a few reasons, so I've had a long think about what I need and put a few ideas from diffferent places together. Im regularly sending them to Bud for him to veto, tweak or concur.
For me Daniels Running Formula is the best running book out there but there are a lot of other good resources and I've picked a few of the best things from each. I've also had a go at making the odd session up, hopefully to suit what I need- bit of fun. May work, may not.
Today was some decent VO2 max work with some speed at the end, as ultimately- this is my biggest weakness.
6(1000/2mins) then 6(400/3mins)
Times were: 2.59, 2.57, 2.58, 2.58, 2.59, 2.58, 65, 66, 66, 65, 65, 66.
Pretty solid session, pleased with it. Legs felt heavy but hammy got through it with regular trigger pointing.
The 400s off 3 minutes just highlight how little speed I've got, hopfully my plans to address it help to make the most out of what I've got
For me Daniels Running Formula is the best running book out there but there are a lot of other good resources and I've picked a few of the best things from each. I've also had a go at making the odd session up, hopefully to suit what I need- bit of fun. May work, may not.
Today was some decent VO2 max work with some speed at the end, as ultimately- this is my biggest weakness.
6(1000/2mins) then 6(400/3mins)
Times were: 2.59, 2.57, 2.58, 2.58, 2.59, 2.58, 65, 66, 66, 65, 65, 66.
Pretty solid session, pleased with it. Legs felt heavy but hammy got through it with regular trigger pointing.
The 400s off 3 minutes just highlight how little speed I've got, hopfully my plans to address it help to make the most out of what I've got
Monday Jul 18, 2011 #
Note
slept:6.0
I planned to do 6 miles this am but a combination of staying up late to watch the apprentice final (well done Jarvis) and a late night baked alaska made by Hatti for Hannahs birthday rendered me totally wired- it was 1 o'clock before I nodded off- the alarm was set for 615- so at 1230 I revised that to 7am.
I was gonna run at lunch time but I feel knackered so jsut gonna do one run today. Bit annoying
I was gonna run at lunch time but I feel knackered so jsut gonna do one run today. Bit annoying
6 PM
Easy Running 1:17:45 [3] 11.17 mi (6:58 / mi)
weight:151lbs
So after all that I then got a migraine in the afternnon. Perhaps I shouldn't have run but I hate the thought of working all day then not doing the one thing you enjoy afterwards. I was reallypleased when my regular offer to Lickle Sprot to join me was finally accepted and we got out at meadow head and had avery enjoyable run through Totley, Eccy Woods, then home via fulwood road.
We had a fun chat about our favourite patients over the years which was a nice topic and rather emotional. Sparked by a patient I had today who was a stupidly lovely old lady with Rheumatoid Arthritis and had a lovely husdabn we struck a chord about art and then she showed me some pictures of her own paintings they were absolutely unbeleivable- Ive never seen art so good by someone ive met.
The beauty of the conversation was cut short when we witness a shocking display of road rage- a mini was practically bumping the car inforont, zig zagging right up behind it and honking furiously. THe car it was chasing then made a move and over took 5 cars, going through at read at the lights at the glosspo raod juntion in Fulwood. God knows what was going on but it loked bloming serious- one of those events that will bug me for a long time as I'd like to know what the craic was- my theory was a love crime!
Anyway- run done, really enojyed it and we totally forgot about the ridiculous wind!
We had a fun chat about our favourite patients over the years which was a nice topic and rather emotional. Sparked by a patient I had today who was a stupidly lovely old lady with Rheumatoid Arthritis and had a lovely husdabn we struck a chord about art and then she showed me some pictures of her own paintings they were absolutely unbeleivable- Ive never seen art so good by someone ive met.
The beauty of the conversation was cut short when we witness a shocking display of road rage- a mini was practically bumping the car inforont, zig zagging right up behind it and honking furiously. THe car it was chasing then made a move and over took 5 cars, going through at read at the lights at the glosspo raod juntion in Fulwood. God knows what was going on but it loked bloming serious- one of those events that will bug me for a long time as I'd like to know what the craic was- my theory was a love crime!
Anyway- run done, really enojyed it and we totally forgot about the ridiculous wind!
Sunday Jul 17, 2011 #
10 AM
Easy Running long 1:43:01 [3] 15.13 mi (6:49 / mi)
slept:9.0 weight:151lbs
Great to be back running- particularly following the food poisoning (hangover) suffered yesterday. I slept Most of yesterday feeling more rough than I deserved, I then slept through all night last night so felt really refreshed this morning following my break.
Did a great route from my mum and dads house round a local nature reserve then hooking up onto the TPT. Ran really relaxed and easy, slowing down if I accidentally sped up( as often does wen I day dream about the yorkshires)
Really enjoyed my morning, chest tight and hips a bit tight. It'll be interesting to see how much fitness is gone
Did a great route from my mum and dads house round a local nature reserve then hooking up onto the TPT. Ran really relaxed and easy, slowing down if I accidentally sped up( as often does wen I day dream about the yorkshires)
Really enjoyed my morning, chest tight and hips a bit tight. It'll be interesting to see how much fitness is gone
Saturday Jul 16, 2011 #
Note
(rest day)
Final rest day- decided to let my hair down last night and got drunk with the missus. I'm now totally crippled with tummy ache and can't move! Gods punishment- hope it doesn't stop me running tomorrow!
Session for me on tues is 6(1k/2mins) followed by 6(400/3mins) if any one would care to join me
Session for me on tues is 6(1k/2mins) followed by 6(400/3mins) if any one would care to join me
Friday Jul 15, 2011 #
Note
slept:8.0 weight:151lbs (rest day)
Thursday Jul 14, 2011 #
Note
weight:150lbs (rest day)
And so begins the rest break- I do not like these!
Plan is to totally chill- I might even get pissed on Friday
Plan is to totally chill- I might even get pissed on Friday
Wednesday Jul 13, 2011 #
Event: Doncaster Town Centre 5k
8 PM
Race race 15:06 [5] 3.15 mi (4:48 / mi)
I started the race feeling really crap, legs felt heavy and I contemplated sacking it off. Then I decided it was my last 5k and I should at least finish it and try to enjoy it.
Mick hill took it out and he took it out hard, I was really impressed and worried he was gonna keep it up. A lead group of Mick, phill Hoole and mike burret of leads formed with me just off the back- struggling.
On the start of the second lap I started feeling a bit better and this coincided with them all starting to pay a smidge for a hard start. I moved onto their shoulders to let them know I was there. At this point I started to think it was on so I decided to wait for a good point to make a suprise break.
I did this by under taking them on the left turn coming off the cobbled bit at the top of the course, I tries to make it a hard move and only Mick came with me. I then tried to run away from him so that when we turned right onto the hill to start the final lap, I could accelerate hard out of the corner before he got there.
It worked a treat and then I pinned my ears back the finish and hoped for the best. Shame I didn't sneak a 14xx but I was really pleased with how I raced today, it's prob my best "racing" performance, especially considering a crappy start. A nice way to end my summer of faster stuff before some big mileage.
Great to see top runs from Paul and Tom despite recent setbacks too!
Mick hill took it out and he took it out hard, I was really impressed and worried he was gonna keep it up. A lead group of Mick, phill Hoole and mike burret of leads formed with me just off the back- struggling.
On the start of the second lap I started feeling a bit better and this coincided with them all starting to pay a smidge for a hard start. I moved onto their shoulders to let them know I was there. At this point I started to think it was on so I decided to wait for a good point to make a suprise break.
I did this by under taking them on the left turn coming off the cobbled bit at the top of the course, I tries to make it a hard move and only Mick came with me. I then tried to run away from him so that when we turned right onto the hill to start the final lap, I could accelerate hard out of the corner before he got there.
It worked a treat and then I pinned my ears back the finish and hoped for the best. Shame I didn't sneak a 14xx but I was really pleased with how I raced today, it's prob my best "racing" performance, especially considering a crappy start. A nice way to end my summer of faster stuff before some big mileage.
Great to see top runs from Paul and Tom despite recent setbacks too!
Easy Running warm up/down 37:30 [2] 5.0 mi (7:30 / mi)
Tuesday Jul 12, 2011 #
Note
slept:8.0 weight:151lbs (rest day)
I didn't plan for today to be a rest day but when I got home I felt shattered and didn't really see what a 5 miler was gonna do for me
So this week will now include 4 rest days and I will lose fitness
So this week will now include 4 rest days and I will lose fitness
Monday Jul 11, 2011 #
6 PM
Easy Running 38:49 [2] 5.12 mi (7:35 / mi)
weight:153lbs
Drove out to Wortley for this run. I've lost my love for running this week so called up my mate from uni, Dave who doesn't run much but never says no when u ask and ran with him and had a nice natter.
I'm still really tired, stopped sleeping in the damn tent now though thank goodness
I'm still really tired, stopped sleeping in the damn tent now though thank goodness
Sunday Jul 10, 2011 #
1 PM
Easy Running long 1:20:00 [3] 10.71 mi (7:28 / mi)
A cheeky run out on Blackamoor following the good Dr. J. Tried to slow him down by talking but he was having non of it I did 80 to his 90mins
Left calf very tight the next few days are gonna be short runs, I'm racing sonny then having 3 days off. Trying not to be a mizzo, but a bit sa about how the track season went. But now it's time to get fit enough to smash the cross...
Left calf very tight the next few days are gonna be short runs, I'm racing sonny then having 3 days off. Trying not to be a mizzo, but a bit sa about how the track season went. But now it's time to get fit enough to smash the cross...
Saturday Jul 9, 2011 #
Event: BMC 5000 Solihul Grand Prix
11 AM
Easy Running warm up/down 16:12 [3] 2.0 mi (8:06 / mi)
2 mile shakeout along rivellin valley road-felt nice running so slow. I'm really worried tonight is gonna be a total disaster, I've felt totally knackered all week.
I've felt good over the past few weeks training in sessions + at dam flask but I wonder if I've over cooked it a little bit. Plan tonight is tuck in for first mile an keep to 72s, then take a risk, pin my ears back and aim for 70s. I guess we'll see...
I've felt good over the past few weeks training in sessions + at dam flask but I wonder if I've over cooked it a little bit. Plan tonight is tuck in for first mile an keep to 72s, then take a risk, pin my ears back and aim for 70s. I guess we'll see...
6 PM
Race 15:08 [5] 3.12 mi (4:51 / mi)
So.... I bombed, more so than I was expecting. I think it was a combo of being unusually tired this week, slightly rough conditions (hot and a tough wind). But ultimately I'm just not at the level I want to be at.
The pace maker went off in 68/69 and never corrected himself, which messed a few people up, I went through as follows:
69,70,71,71,72,72,72,73,75,74,75 ,75,73,35
Sonpretty obvious what happened there. I think with a 4.49 first mile I can hit 1450, but it wont be this year!
I was actually working away from a group of 8 who i was leading whenthe times dropped, the group became 4 of us and they dropped me on the 75laps, the 74 was a lap where Phil Hoole came past me and I tried in vein to go with him.
A tough night, feeling pretty down. Gonna try to right this all at donny.
The pace maker went off in 68/69 and never corrected himself, which messed a few people up, I went through as follows:
69,70,71,71,72,72,72,73,75,74,75 ,75,73,35
Sonpretty obvious what happened there. I think with a 4.49 first mile I can hit 1450, but it wont be this year!
I was actually working away from a group of 8 who i was leading whenthe times dropped, the group became 4 of us and they dropped me on the 75laps, the 74 was a lap where Phil Hoole came past me and I tried in vein to go with him.
A tough night, feeling pretty down. Gonna try to right this all at donny.
Easy Running 40:00 [2] 5.0 mi (8:00 / mi)
Friday Jul 8, 2011 #
Note
(rest day)
Shattered
Thursday Jul 7, 2011 #
6 PM
Easy Running 59:07 [3] 8.32 mi (7:06 / mi)
I've felt absolutely knackered all day today- this run was one of the worst I've had in a long time. Did it with Andy c from Tescos out along middlewood road with 4x 200/200jog in the middle
Felt so bad and light headed/tired afterwards that I dragged Hatti out for an emergency pizza and beer- sometime when I feel this shut I just have to indulge- was perfect race weight- but won't be tomorrow. The weekend will be interesting
Felt so bad and light headed/tired afterwards that I dragged Hatti out for an emergency pizza and beer- sometime when I feel this shut I just have to indulge- was perfect race weight- but won't be tomorrow. The weekend will be interesting
Wednesday Jul 6, 2011 #
Note
slept:8.0 weight:148lbs
Still mulling over this proposed rest after Donnie. I hate rests
6 PM
Easy Running 45:00 [3] 6.0 mi (7:30 / mi)
Annoyingly I got a stinker of a migraine as I was Leavin work an could barely see. Took tablets ad hoped fornthe best. Was planning to meet fishy and Andy Heyes for an easy 8 we waited for Andy but no joy and I had to shoot so we cracked on.
I felt shit from the off so when fishy turned off for home I called it a day- hate doing that, I'm not gonna sleep tonight now I've lost those two miles
Forgot my watch too so times and distance are sketchy
I felt shit from the off so when fishy turned off for home I called it a day- hate doing that, I'm not gonna sleep tonight now I've lost those two miles
Forgot my watch too so times and distance are sketchy
Tuesday Jul 5, 2011 #
6 PM
Easy Running warm up/down 45:44 [2] 6.25 mi (7:19 / mi)
slept:7.5 weight:149lbs
Session intervals 16:25 [5] 3.5 mi (4:41 / mi)
Session was 1600,1200,1k,800, 600,400/300
Planned to simulate my dream race so set off at 72s for the mile then 70s until the 600, the plan then was to hit the first 200in 70 then start winding it up. The last 400 was to be flat out to simulate a "kick"
Not far off times but struggle to hit them- off 300jog this should be cruised. Bit Of a shame as I don't think I'm in shape to hit the time I wanted. I'm still gonna go for it though
4.49
3.29
2.56
221
1.44
65
Planned to simulate my dream race so set off at 72s for the mile then 70s until the 600, the plan then was to hit the first 200in 70 then start winding it up. The last 400 was to be flat out to simulate a "kick"
Not far off times but struggle to hit them- off 300jog this should be cruised. Bit Of a shame as I don't think I'm in shape to hit the time I wanted. I'm still gonna go for it though
4.49
3.29
2.56
221
1.44
65
Monday Jul 4, 2011 #
6 AM
Easy Running 45:34 [2] 6.0 mi (7:36 / mi)
slept:9.0 weight:150lbs
A tired plod- suprisingly tired actually, but this is my only double day this week as I drop the mileage for Solihull.
Had an e mail from Bud who agrees with what I said about Frankfurt. Bit of a bummer but you can't do everything. So the marathon debut comes in London 2012.
Next conundrum is when to rest. Race schedule now changes to include Peterborough half marathon whcih I'm quite excited about as I've heard its good
Had an e mail from Bud who agrees with what I said about Frankfurt. Bit of a bummer but you can't do everything. So the marathon debut comes in London 2012.
Next conundrum is when to rest. Race schedule now changes to include Peterborough half marathon whcih I'm quite excited about as I've heard its good
6 PM
Easy Running 56:10 [3] 8.18 mi (6:52 / mi)
Id be lying if I said I felt electric on tonights run.
It was blooming hot when the wind wasn't there!
Legs heavy and felt kanckered from work
Back and hips generally very tight
All will be well as the week goes on though, with no double days
It was blooming hot when the wind wasn't there!
Legs heavy and felt kanckered from work
Back and hips generally very tight
All will be well as the week goes on though, with no double days
Sunday Jul 3, 2011 #
11 AM
Easy Running long 1:40:06 [3] 15.17 mi (6:36 / mi)
Absolutely stunning. The only way to describe ladybower this morning. You would pay shitloads to go away and experience a view and weather like that the water looked so blue...
...spoiled only by the horror show that was Andrew Challenger. Initally he tried to do a Jurgen Klinnsmen impression whilst running topless. But what really spoiled the day was his impromptu fartlek session which developed as he tried to make it back to the car without crapping himself.
Nonetheless a fantastic run with Fishy and Andy C
...spoiled only by the horror show that was Andrew Challenger. Initally he tried to do a Jurgen Klinnsmen impression whilst running topless. But what really spoiled the day was his impromptu fartlek session which developed as he tried to make it back to the car without crapping himself.
Nonetheless a fantastic run with Fishy and Andy C
Saturday Jul 2, 2011 #
9 AM
Easy Running warm up/down 47:00 [2] 6.0 mi (7:50 / mi)
slept:8.0 weight:149lbs
10 AM
Session 23:26 [5] 5.0 mi (4:41 / mi)
Session was
2k @ 10k pace/lap jog
5(400@3kpace/100jog)/lap jog
2(1k@5kpace)/lap jog
5(400@5kpace/lap jog) all paces are"target race paces"
Seeing as though it's my last one of the season I might as well state that I hoped to run sub 1440 for 5k. I'm nowhere near it at present- but I'm still gonna stick it all on black on Saturday and see what I can get-it could end up being 1530 though!
A beautiful combo of Andy C an fishy for company in gorgeous weather ensure a great morning on the track, which flew.
Got most of the session spot on but unfortunately I wanted 2.55 for the ms but didn't hit it.
They're still quicker than current pb pace though so can't complain
Times were:
6.05
68,68,68,68,68
2.57, 2.58
70,70,70,69,67
On the 69 I thought it was the last one so thought I'd try to keep the quality as I was tired. I turned to Andy and he didnt look like we'd finished, I then realsied we had another to do!
So I decided to approach it as the last lap of the race. I dont often do this but, I've noticed I'm a bit of a fanny on the last laps and if I could pop out a decent enough one it could be the difference between 15 mins and 14 mins. SO hence the 67. Not exactly gonna set the world alight as a kick is it?!
2k @ 10k pace/lap jog
5(400@3kpace/100jog)/lap jog
2(1k@5kpace)/lap jog
5(400@5kpace/lap jog) all paces are"target race paces"
Seeing as though it's my last one of the season I might as well state that I hoped to run sub 1440 for 5k. I'm nowhere near it at present- but I'm still gonna stick it all on black on Saturday and see what I can get-it could end up being 1530 though!
A beautiful combo of Andy C an fishy for company in gorgeous weather ensure a great morning on the track, which flew.
Got most of the session spot on but unfortunately I wanted 2.55 for the ms but didn't hit it.
They're still quicker than current pb pace though so can't complain
Times were:
6.05
68,68,68,68,68
2.57, 2.58
70,70,70,69,67
On the 69 I thought it was the last one so thought I'd try to keep the quality as I was tired. I turned to Andy and he didnt look like we'd finished, I then realsied we had another to do!
So I decided to approach it as the last lap of the race. I dont often do this but, I've noticed I'm a bit of a fanny on the last laps and if I could pop out a decent enough one it could be the difference between 15 mins and 14 mins. SO hence the 67. Not exactly gonna set the world alight as a kick is it?!
5 PM
Easy Running 48:12 [3] 6.75 mi (7:08 / mi)
Nice and easy with challenger. Lots of people getting ready to go out.. For the third night in a row I feel like I wanna get pissed too! But I'm gonna keep the motto in my head "boring people run fast"
Friday Jul 1, 2011 #
Note
slept:8.0 weight:149lbs (rest day)
Ready for this
Legs actually felt quite good today but Im pretty knackered
Legs actually felt quite good today but Im pretty knackered