Category Archives: Training

Training Week 4: 6.5.13

Monday - PM. 6.2miles / 10k in 39:51 Progressive Tempo Run. 6.48, 6.32, 6.30, 6.29, 6.19, 5.59 + 0.2@5.53 Garmin followed Cuckoo trail, felt good after 1 mile and managed to pick it up a little. 3.1m out, 3.1m back home.

Tuesday - AM. 8miles easy, split between outdoors and treadmill @ 12km/h and 8:00/mile. Watched an episode of Fringe to chill out before work :)
PM. 30 minutes stretching / foam rolling; small group session in the gym

Wednesday PM Circuits

Thursday Off

Friday Treadmill Marathon – 26.2miles – 3:35 (3/26)

Saturday Off

Sunday Hastings 5 Mile Road Race: 29:48, 11th place (5:58/mile average).

Weekly Summary: Total Mileage 45 / Hours: 8

Training Week 3 – 29.4.13

Monday AM. 4m TEMPO 6.04avg splits: 6.01, 5.46, 6.26, 6.05. Garmin

Tuesday AM. 8m STEADY 6.47avg splits: 6.53, 6.50, 6.46, 6.36, 6.50, 6.51, 6.43, 6.41 Garmin
AM. Stretching/Mobility 20mins
PM. Track Session.  400 1.15 / 600 1.47 / 800 2.38 / 1000 3.31 / 800 2.35 / 600 1.50 / 400 1.05 Garmin

Wednesday AM. 8m STEADY 7.25avg splits: 7:17, 7:19, 7:21, 7:34, 7:42, 7:24, 7:25, 7:18 Garmin
PM. Stretching 20 mins

*slight shin pain, calves still tight, not been a problem whilst running but noticeable otherwise, rest Thurs AM as a result.

Thursday PM. 6x300m, 2 sets (100m/1lap rest)
Set 1: 58,58,58,56,54,56 // 53,52,52,51,51,47 — uneven surface, chopped up grass track :(

Friday PM 6.2m/10k @ 7.57avg, Planned a little longer but got to 2.5m and out of nowhere my right soleus cramped up – grrr! Made it back home though a little annoyed… Garmin

Saturday – REST – Social / Alcohol in evening

Sunday – REST – Enjoyed a day off. Planned a run but spent time with family instead, leisurely walking in PM.

Summary: Happy with the week’s training. 35miles

Training Week 2 – 22.4.13

22.4.13

Monday Rest post marathon, except for a cycle to/from work, felt okay

Tuesday AM. 5 miles with 6 x 150m on Hailsham Rec.
PM. Light Foam Roller work PM.

Wednesday AM. 3 miles tempo @ 5.53, 5.44, 6.26. Last minute run with no prep and pants route! All sub 6 next time. Garmin
PM. Circuits 1 hour.

Thursday AM. 4 miles tempo @ 6.29, 6.12, 6.09, 6.13. Garmin
PM. Track Session, 6x600m (90s recovery)

Friday
PM. 6miles steady with Craig. Garmin

Saturday
AM. 10 x ( 200m on, 200m recovery)

Sunday
Rest

Weekly Summary
Mileage – 20

Training Week 1 – 15.4.13

Hello world,

So I’ve decided to start a new blog, as part of a new year’s resolution for which I wanted to record & plan my training more strictly. So this is it.

To date, 2013 has been a little up and down with regards to running, mainly due to me being hit by a number of cold/flu viruses (4 since January!?) – however I am hopefully over the worst of all that now. Blood tests at the Docs came back fine so it is just a combination of bad luck and not taking care of my immune system. Lauren for one has had enough of my “irritating coughs”, and by this she means it is irritating for her rather than me.

14.4.13 – Brighton Marathon – Trainer issue (write up coming later), and got cramp in my left calf at mile 3 – disaster!! Other than that, and having to “heelstrike” alot more, I felt OK until mile 16 at which point I suffered alot. I guess I hit the wall, and psychologically this was tough, facing 10 miles still to go. Stopped and walked alot, got overtaken alot, but tried to remain positive and kept up 9-10m miling for the remainder. Just wanted to finish!!

Garmin - mile 18 onwards, ouch.

Week Beginning 15.4.13

Following the Brighton Marathon 2013 I felt pretty shot up in my legs so I didn’t do much running that week.  Monday/Tuesday were interesting, hobbled everywhere!

Tuesday – A 3.7 mile jog round the town on Tuesday to run a few errands was enough and I still couldn’t walk that evening.

Wednesday – Able to walk & tackle stairs properly.

Thursday – Light sports massage helped loosen my legs up, was able to walk.

Saturday – 2 miles walk/jog with Freedom Runners & Bowling in the evening – tried to rest up for VLM.

Sunday – London Marathon 2013, Felt much more confident than the previous week and set off with the 3:30 pacer. Pretty much stayed with them around 8:00/mile, give or take a few seconds, and finished in 3:29. Final mile felt very strong and even picked up a sprint finish past Andrew Strauss at the finish line (unknowingly at the time).

Garmin

Finishing Sprint BBC Coverage http://www.youtube.com/watch?v=liLwfn61a1g – pink vest at 00:35

Mileage – 57

So that’s it for now! I will probably try and consolidate Training updates to one post per week, with posts interspersed.

Interview with Sussex Express today regarding my Marathon of Marathons Challenge. I am 2/26. Updates on all this to follow!