Monday 07.05.07
am - got out for long run (which i should have done yesterday, wasn't feeling to good) in Hyde Park - windy conditions loads of pollen around which was a nightmare. 2k (9:06)/ 7k (27:36)/ 7k (27:52)/ 7K (27:31)/ 7k (27:46)/ 2k (9:23) = 32k
pm - rest
Tuesday 08.05.07
am - rest
pm - 10k road race up at Silverstone on GB F1 track. Conditions cool & very very windy. Went through 1st k in 2:58 (way to quick) backed it off & went through 5k in 16:30. Was on target to run 33min, but new the second half was going to be tough & it was! finished in 34:09 drop a minute in the second half. Disappointed! Really wanted 33mins for confidence booster. Still got ITB probs too which isn't helping.
Wednesday 09.05.07
am - rest
pm - Relaxed 50mins Hyde Park 11k. ITB discomfort.
Thursday 10.05.07
No running - ITB
Friday 11.05.07
No running
Saturday 12.05.07
am - 'Endurance Speed' Regents Park on grass. WU - 20mins (4.5k) WD - 20mins (4.5k)
Session = 4miles averaging 5:50 per mile (3mis recovery) 4x1k averaging 3:25 per k (90s recovery between reps) 4miles struggled to keep mile splits under 6mins. Had 3mins revovery beween last 1k & begining of last 4mile set.
Total ks = 26k
Sunday 13.05.07
am - Long Run. Meet Nick & Matt in Hyde Park for a 9am start. Ran - Hyde Park/ Kensington Gardens/ St James Park/ Past Big Ben along river to Battersea Park/ Through Battersea Park/ Along river via Putney to Hammersmith Bridge/ Crossed river & made way back to Hyde Park. Conditions cool & raining - got drenched! But nice to run in the rain. Managed to cover distance in 2hrs05mins before ITB started playing up. Not sure on distance but some where around the 28 -30k mark.
Total ks = 28k
Tuesday, May 08, 2007
Thursday, May 03, 2007
6 weeks to Stockholm
Monday 30.04.07
am - Rested & flew back to London from Vienna
pm - Easy 20mins 4.5k in Regents Park. Tight calves
Total ks = 4.5k
Tuesday 01.05.07
am - Rest
pm - Easy 1hr 15k along Thames up Regents Canal towards Victoria Park & return. Tight calves
Totla ks = 15k
Wednesday 02.05.07
am - 45min spin cycle class at gym
pm - Relaxed 44:28 11k in Hyde Park. Best run all year, felt great! No issues of any niggles! ITB fine, back fine, hip fine, ran completely at ease.
Total ks = 11k
Thursday 03.05.07
am - Weights & core body work, 1hr total at gym
pm - Tempo around the 3 parks. Easy 15mins (3.5k) / 11.5k 41:09 (tempo)/ Easy 10mins (2.5k). Float around & felt great.
Total ks = 17.5k
Friday 04.05.07
REST!
Saturday 05.05.07
am - endurance speed at St James's Park 2x2mins (90sec recovery) 2x4.4k (3mins recovery) 2x2mins (90sec recovery WU 20mins 4.5k, WD 20mins 4.5k. Covered close to 65om for the minuters & ran 14:35 & 14:32 for the 4.4k. Total = 20.5k
pm - easy 35mins just over 7k, Hyde Park.
Total ks = 27.5k
Sunday 06.05.07
No run.
Total ks for week = 75.5k
am - Rested & flew back to London from Vienna
pm - Easy 20mins 4.5k in Regents Park. Tight calves
Total ks = 4.5k
Tuesday 01.05.07
am - Rest
pm - Easy 1hr 15k along Thames up Regents Canal towards Victoria Park & return. Tight calves
Totla ks = 15k
Wednesday 02.05.07
am - 45min spin cycle class at gym
pm - Relaxed 44:28 11k in Hyde Park. Best run all year, felt great! No issues of any niggles! ITB fine, back fine, hip fine, ran completely at ease.
Total ks = 11k
Thursday 03.05.07
am - Weights & core body work, 1hr total at gym
pm - Tempo around the 3 parks. Easy 15mins (3.5k) / 11.5k 41:09 (tempo)/ Easy 10mins (2.5k). Float around & felt great.
Total ks = 17.5k
Friday 04.05.07
REST!
Saturday 05.05.07
am - endurance speed at St James's Park 2x2mins (90sec recovery) 2x4.4k (3mins recovery) 2x2mins (90sec recovery WU 20mins 4.5k, WD 20mins 4.5k. Covered close to 65om for the minuters & ran 14:35 & 14:32 for the 4.4k. Total = 20.5k
pm - easy 35mins just over 7k, Hyde Park.
Total ks = 27.5k
Sunday 06.05.07
No run.
Total ks for week = 75.5k
Thursday, April 26, 2007
7 weeks to Stockholm
Monday 23.04.07
am - rest
pm - Hyde Park relaxed 16k 1hr10mins
Total ks - 16k
Tuesday 24.04.07
am - rest
lunch - 45min spin cycle class
pm - Speed endurance session - 3sets 5x2:45 with 45sec recovery between each rep & 5mins between sets 20min WU & WD to & from St James's Park.
Session was tough & cut short, as ITB flared up again. Actual session ended up being 2sets 5x830m with 45sec recovery between each rep & 4mins between sets. Splits 1st set = 2:45/ 2:41/ 2:37/ 2:30/ 2:31. Splits 2nd set 2:42/ 2:38/2:35/ 2:32/ 2:40.
Total ks = 17k
Wednesday 25.04.07
am - physio (worked on ITB)
pm - ITB problems so decided to rest, stretched & iced most of the evening.
Total ks = 0k
Thursday 26.04.07
am - rest
pm - got out for a run in Hyde Park to test out the ITB. 20mins easy/ 3miles 16:12/ 20mins easy. ITB felt good.
Total ks = 14k
Friday 27.04.07
Arrived in Vienna for Sunday's half marathon which is part of the Vienna City Marathon.
Got out for a relaxed 53mins with 5x1min on 1min off at sunset along the Donaukanal & into Prater Park returned to Hotel. Run felt great & relaxed, ITB problem seems to have clear up, although still being careful.
Totla ks = 12k
Saturday 28.04.07
REST! spent the day site seeing, doing the tourist thing!
Total ks = 0k
Sunday 29.04.07
Race day, Vienna Half Marathon. Conditions warm & sunny, a slight wind which seem to build during race. Up hill start onto the bridge & the course had a slight gradient uphill the whole way except for the final 1k which was downhill for about 500m before flattening out to the finish. WU 15mins. Went through 5k 16:57, 10k 34:27 & then it all went tits-up! finished in 76:11 very disappointing as I really wanted something in the 72min zone (15min warmdown back to the hotel). Just had nothing in the legs once I knew I wasn't on target for 72:xx well I just lost focus & motivation. One good thing though - no ITB problems. Need a solid 4weeks now!
Even though the race didn't go to plan, I still had a fantastic time in Vienna, doing the tourist thing, visiting Cathedrals, Palaces, gardens & parks, chilling out at cafes & restaurants. A very safe & beautiful city.
Total ks = 27k
Total ks for the week = 86k
am - rest
pm - Hyde Park relaxed 16k 1hr10mins
Total ks - 16k
Tuesday 24.04.07
am - rest
lunch - 45min spin cycle class
pm - Speed endurance session - 3sets 5x2:45 with 45sec recovery between each rep & 5mins between sets 20min WU & WD to & from St James's Park.
Session was tough & cut short, as ITB flared up again. Actual session ended up being 2sets 5x830m with 45sec recovery between each rep & 4mins between sets. Splits 1st set = 2:45/ 2:41/ 2:37/ 2:30/ 2:31. Splits 2nd set 2:42/ 2:38/2:35/ 2:32/ 2:40.
Total ks = 17k
Wednesday 25.04.07
am - physio (worked on ITB)
pm - ITB problems so decided to rest, stretched & iced most of the evening.
Total ks = 0k
Thursday 26.04.07
am - rest
pm - got out for a run in Hyde Park to test out the ITB. 20mins easy/ 3miles 16:12/ 20mins easy. ITB felt good.
Total ks = 14k
Friday 27.04.07
Arrived in Vienna for Sunday's half marathon which is part of the Vienna City Marathon.
Got out for a relaxed 53mins with 5x1min on 1min off at sunset along the Donaukanal & into Prater Park returned to Hotel. Run felt great & relaxed, ITB problem seems to have clear up, although still being careful.
Totla ks = 12k
Saturday 28.04.07
REST! spent the day site seeing, doing the tourist thing!
Total ks = 0k
Sunday 29.04.07
Race day, Vienna Half Marathon. Conditions warm & sunny, a slight wind which seem to build during race. Up hill start onto the bridge & the course had a slight gradient uphill the whole way except for the final 1k which was downhill for about 500m before flattening out to the finish. WU 15mins. Went through 5k 16:57, 10k 34:27 & then it all went tits-up! finished in 76:11 very disappointing as I really wanted something in the 72min zone (15min warmdown back to the hotel). Just had nothing in the legs once I knew I wasn't on target for 72:xx well I just lost focus & motivation. One good thing though - no ITB problems. Need a solid 4weeks now!
Even though the race didn't go to plan, I still had a fantastic time in Vienna, doing the tourist thing, visiting Cathedrals, Palaces, gardens & parks, chilling out at cafes & restaurants. A very safe & beautiful city.
Total ks = 27k
Total ks for the week = 86k
Tuesday, April 17, 2007
8 weeks to Stockholm - time to get serious!
Monday 16.04.07
am - rest
lunch - 45min spin class at gym
pm - rest
Tuesday 17.04.07
am - rest
pm - Session 3x4.4k (3mins recovery between sets) targetting 14:30 per rep, at St James's Park. WU 19mins 4.5k/ WD 17mins 4.5k.
Rep splits = 1st rep -14:27(3mins) 2nd rep - 14:24(3mins) 3rep - went through 2.2k in 7:18 & blew, pulled the pin on that one.
Total ks = 20k
Wednesday 18.04.07
am - rest
lunch - 45min spin class at gym
pm - Tempo Session, Hyde Park. Relaxed 2.5k 10mins/ Tempo 14k 50:04/ Relaxed 2.5k 10:14
Total ks = 19k
Thursday 19.04.07
am - rest
pm - Session in Hyde Park 20mins easy (HRZ2) 20mins steady (HRZ3) 20mins easy (HRZ2)
Total ks = 16k
Resting tomorrow as Saturday will be a key session. Session planned WU 20mins followed by 3miles at marathon pace/ 3x1k at 10k pace/ 3miles at marathon pace & than a 20min WD.
Friday 20.04.07
REST! & kept my drinking to 3 pints!
Saturday 21.04.07
am - Session in Regents Park. WU20mins, 3mins rest & it was then straight into a 3mile tempo at marathon pace on a 1mile course - 1st mile 5:27 (to quick) backed off & averaged 5:55 for miles 2 & 3. 3mins rest & into 3x1k averaging 3:20 per k. 3mins rest & into a final 3mile tempo struggled with this but managed to average 6:05 per mile. Completed session with a 20min WD & half hour of stretching & core body work.
Total = 22k
pm - Rested & chilled out with friends the Yellings at the docks behind elite hotel at Tower Bridge before tomorrow's big race - the London Marathon.
Tomorrow I will be up early for my long run, before heading out on the London Marathon course to spectate.
Sunday 22.04.07
am - Was a spectator at the London Marathon, it was great being out there supporting & cheering the runners on. It was tough conditions for the runners, but a great day for the spectators.
pm - My long run in Hyde Park 2hrs20mins 32k. Didn't fell good at all, completely zapped of energy, similar experince to how I felt when in Melb over a year ago doing my long after spectating at the Comm Games Marathon. I felt completely depleted.
Total ks = 32k
Total for week = 109k
am - rest
lunch - 45min spin class at gym
pm - rest
Tuesday 17.04.07
am - rest
pm - Session 3x4.4k (3mins recovery between sets) targetting 14:30 per rep, at St James's Park. WU 19mins 4.5k/ WD 17mins 4.5k.
Rep splits = 1st rep -14:27(3mins) 2nd rep - 14:24(3mins) 3rep - went through 2.2k in 7:18 & blew, pulled the pin on that one.
Total ks = 20k
Wednesday 18.04.07
am - rest
lunch - 45min spin class at gym
pm - Tempo Session, Hyde Park. Relaxed 2.5k 10mins/ Tempo 14k 50:04/ Relaxed 2.5k 10:14
Total ks = 19k
Thursday 19.04.07
am - rest
pm - Session in Hyde Park 20mins easy (HRZ2) 20mins steady (HRZ3) 20mins easy (HRZ2)
Total ks = 16k
Resting tomorrow as Saturday will be a key session. Session planned WU 20mins followed by 3miles at marathon pace/ 3x1k at 10k pace/ 3miles at marathon pace & than a 20min WD.
Friday 20.04.07
REST! & kept my drinking to 3 pints!
Saturday 21.04.07
am - Session in Regents Park. WU20mins, 3mins rest & it was then straight into a 3mile tempo at marathon pace on a 1mile course - 1st mile 5:27 (to quick) backed off & averaged 5:55 for miles 2 & 3. 3mins rest & into 3x1k averaging 3:20 per k. 3mins rest & into a final 3mile tempo struggled with this but managed to average 6:05 per mile. Completed session with a 20min WD & half hour of stretching & core body work.
Total = 22k
pm - Rested & chilled out with friends the Yellings at the docks behind elite hotel at Tower Bridge before tomorrow's big race - the London Marathon.
Tomorrow I will be up early for my long run, before heading out on the London Marathon course to spectate.
Sunday 22.04.07
am - Was a spectator at the London Marathon, it was great being out there supporting & cheering the runners on. It was tough conditions for the runners, but a great day for the spectators.
pm - My long run in Hyde Park 2hrs20mins 32k. Didn't fell good at all, completely zapped of energy, similar experince to how I felt when in Melb over a year ago doing my long after spectating at the Comm Games Marathon. I felt completely depleted.
Total ks = 32k
Total for week = 109k
9 weeks to Stockholm
Monday 09.04.07
Rested
Tuesday 10.04.07
am - rest
pm - 46mins easy Hyde Park 11k
Legs felt heavy, hamstrings very tight.
Wednesday 11.04.07
am - rest
pm - Session Regents Park 3x 3mins(90sec) 2mins(60sec) 1min (3min recovery between sets). 20min WU & 20min WD
Legs felt shattered & heavy, hamstrings very tight still.
Thursday 12.04.07
am - rest
pm - Session Mona Fartlek Regents Park. WU 20mins WD 20mins
Hamstrings still tight & legs still heavy
Friday 13.04.07
am - Physio
pm - 45mins steady Hyde Park 11k with run throughs.
Legs felt alot better after this morns physio.
Saturday 14.04.07
National 12stage Road Relays in Birmingham at Sutton Park, comprising the top 70clubs within the UK & a few from Wales & Scotland. I ran leg (long leg) 5.4miles for Thames Hare & Hounds & I ran shit! 29:58 & felt dead. Team came 23rd, which was a great result as the competion was very tough, we finished in a overall time of 4hrs33mins.
Other than my run it certainly was a great experince, awesometo be involved in & to be representing the club at a National event. Weather wise the day was perfect sunny, blue sky 26deg - made for enjoyable day out.
Sunday 15.05.07
Long Run. Meet with Phill. Ran from Hammersmith to Richmond Park via Putney, Putney Heath, Wimbledon Common, than into Richmond Park for 1hr20mins with the Thames guys & return. Total 2hrs23mins approx35k. Conditions Sunny & hot.
Wanted to run 2hrs30mins but complete blew after 2hrs & struggled, pulled the pin at 2hrs23mins
Rested
Tuesday 10.04.07
am - rest
pm - 46mins easy Hyde Park 11k
Legs felt heavy, hamstrings very tight.
Wednesday 11.04.07
am - rest
pm - Session Regents Park 3x 3mins(90sec) 2mins(60sec) 1min (3min recovery between sets). 20min WU & 20min WD
Legs felt shattered & heavy, hamstrings very tight still.
Thursday 12.04.07
am - rest
pm - Session Mona Fartlek Regents Park. WU 20mins WD 20mins
Hamstrings still tight & legs still heavy
Friday 13.04.07
am - Physio
pm - 45mins steady Hyde Park 11k with run throughs.
Legs felt alot better after this morns physio.
Saturday 14.04.07
National 12stage Road Relays in Birmingham at Sutton Park, comprising the top 70clubs within the UK & a few from Wales & Scotland. I ran leg (long leg) 5.4miles for Thames Hare & Hounds & I ran shit! 29:58 & felt dead. Team came 23rd, which was a great result as the competion was very tough, we finished in a overall time of 4hrs33mins.
Other than my run it certainly was a great experince, awesometo be involved in & to be representing the club at a National event. Weather wise the day was perfect sunny, blue sky 26deg - made for enjoyable day out.
Sunday 15.05.07
Long Run. Meet with Phill. Ran from Hammersmith to Richmond Park via Putney, Putney Heath, Wimbledon Common, than into Richmond Park for 1hr20mins with the Thames guys & return. Total 2hrs23mins approx35k. Conditions Sunny & hot.
Wanted to run 2hrs30mins but complete blew after 2hrs & struggled, pulled the pin at 2hrs23mins
Tuesday, April 03, 2007
10 Weeks to Stockholm
Monday 02.04.07
am - rest
pm - core body work
Had on the programme to run 60mins easy in morning, but hip wan't too good.
Tuesday 03.04.07
am - rest
Had on the programme to run easy 30mins this morning, decided it was still best to rest the hip. Will get out for 60mins tonight though, pluse strength training. Physio appointment set for Thursday morning.
Wednesday 04.04.07
REST!
Thursday 05.04.07
REST! + physio
Friday 06.04.07
Escaped London for the Easter Bank Holiday weekend. Headed off on a Road Trip with Phill, Danielle & Kara to the Cornish Coast (southwest England)
Easy 40mins with Phill along the coastal path at Bude.
Saturday 07.04.07
Drove from Bude & Headed to Newquay, stopped in at Tintagel (home of King Arthur).
Easy 1hr10mins with Phill along coast path at Newquay.
Sunday 08.04.07
Spent day in Padstow
Long run with Phill, ran from Padstow to Newquay along costal path 2hr20mins. Phill made it to Newquay, I walk the final 1.5miles - legs blew!
am - rest
pm - core body work
Had on the programme to run 60mins easy in morning, but hip wan't too good.
Tuesday 03.04.07
am - rest
Had on the programme to run easy 30mins this morning, decided it was still best to rest the hip. Will get out for 60mins tonight though, pluse strength training. Physio appointment set for Thursday morning.
Wednesday 04.04.07
REST!
Thursday 05.04.07
REST! + physio
Friday 06.04.07
Escaped London for the Easter Bank Holiday weekend. Headed off on a Road Trip with Phill, Danielle & Kara to the Cornish Coast (southwest England)
Easy 40mins with Phill along the coastal path at Bude.
Saturday 07.04.07
Drove from Bude & Headed to Newquay, stopped in at Tintagel (home of King Arthur).
Easy 1hr10mins with Phill along coast path at Newquay.
Sunday 08.04.07
Spent day in Padstow
Long run with Phill, ran from Padstow to Newquay along costal path 2hr20mins. Phill made it to Newquay, I walk the final 1.5miles - legs blew!
Tuesday, March 27, 2007
11 weeks to Stockholm
Monday 26.03.07
am - rest
pm - Hyde Park/ Kensington Gardens 11k 48mins
Tuesday 27.03.07
am - Hyde Park 7k 30mins
pm - 'Progressive' in Hyde Park - Easy 20mins 6:30min miling/ Steady 20mins 6min miling/ Brisk 10mins 5:50min miling/ Easy 10mins 6:30min miling. Calves were really tight.
Wednesday 28.03.07
am - physio
pm - Tempo session in Hyde Park/ Kensington Gardens. Easy 2k (9mins) Brisk 14k (49mins 54sec) Easy 2k (9mins). With Kev & Ian, they continued for another 11.5k. I stop after 14k with them. Calves still tight. Slight prop with hip bone right side.
Thursday 29.03.07
am - rest
pm - 'Speed' at St James's Park 2x4.4k just under 15mins per rep with 3mins recovery bewteen each. WU (4,5k) & WD (4.5k) approx 20mins each.
Friday 30.03.07
REST!!!
ITB has improved & therefore no longer a problem. Plenty of stretching & physio seemed to do the trick along with strength work exercises (which is still on going). Still got problem with right side of hip bone though. A little frustrating, but its not stopping me running nor is the pain getting worse. Just need to keep an eye on it!
Tomorrow will be 25min steady running in Hyde Park with 15mins WU &WD with some strides thrown in, as Sunday I am racing for Thames Hare & Hounds in the Southern 12stage Road Relays up at Milton Keynes. Running the short leg of 5.5k.
Saturday 31.03.07
am - Tempo with Strides in Hyde Park. 15mins warmup (3.5k) 15mins warmdown (3.5k) session 7k (with 60m strides) 24:20.
pm - Rest
Sunday 01.04.07
am - Rest
pm - Southern 12 Stage Road Relays at Milton Keynes. Ran the 4th leg (short leg) 5.4k in a time of 17:40 - windy conditions, tough run. Caught 4 guys & no one passed me. The team came 5th overall - great result, a good day. Next its the National 12 stage Road Relay champs in Birmingham.
Straight after race it was off for a 50min run 13.5k approx. Along the river to Willen Lake & 2 laps of the lake, in Milton Keynes.
am - rest
pm - Hyde Park/ Kensington Gardens 11k 48mins
Tuesday 27.03.07
am - Hyde Park 7k 30mins
pm - 'Progressive' in Hyde Park - Easy 20mins 6:30min miling/ Steady 20mins 6min miling/ Brisk 10mins 5:50min miling/ Easy 10mins 6:30min miling. Calves were really tight.
Wednesday 28.03.07
am - physio
pm - Tempo session in Hyde Park/ Kensington Gardens. Easy 2k (9mins) Brisk 14k (49mins 54sec) Easy 2k (9mins). With Kev & Ian, they continued for another 11.5k. I stop after 14k with them. Calves still tight. Slight prop with hip bone right side.
Thursday 29.03.07
am - rest
pm - 'Speed' at St James's Park 2x4.4k just under 15mins per rep with 3mins recovery bewteen each. WU (4,5k) & WD (4.5k) approx 20mins each.
Friday 30.03.07
REST!!!
ITB has improved & therefore no longer a problem. Plenty of stretching & physio seemed to do the trick along with strength work exercises (which is still on going). Still got problem with right side of hip bone though. A little frustrating, but its not stopping me running nor is the pain getting worse. Just need to keep an eye on it!
Tomorrow will be 25min steady running in Hyde Park with 15mins WU &WD with some strides thrown in, as Sunday I am racing for Thames Hare & Hounds in the Southern 12stage Road Relays up at Milton Keynes. Running the short leg of 5.5k.
Saturday 31.03.07
am - Tempo with Strides in Hyde Park. 15mins warmup (3.5k) 15mins warmdown (3.5k) session 7k (with 60m strides) 24:20.
pm - Rest
Sunday 01.04.07
am - Rest
pm - Southern 12 Stage Road Relays at Milton Keynes. Ran the 4th leg (short leg) 5.4k in a time of 17:40 - windy conditions, tough run. Caught 4 guys & no one passed me. The team came 5th overall - great result, a good day. Next its the National 12 stage Road Relay champs in Birmingham.
Straight after race it was off for a 50min run 13.5k approx. Along the river to Willen Lake & 2 laps of the lake, in Milton Keynes.
Tuesday, March 20, 2007
12 Weeks to Stockholm
Monday 19.03.07
am - Physio
pm - easy recovery run 11.5k 48mins from work to home via the Thames River, St James Park & Hyde Park. Condtions, cold near freezing & snowed!
Tuesday 20.03.07
am - Rest
pm - Speed session at St James Park 2x 4x2mins with 60sec jog recovery between reps & 6mins float between sets. Covering approx 650m per rep. 20min WU & WD to park. Conditions freezing -1deg.
Wednesday 21.03.07
am -
pm - Steady run 13k 53mins from work to home via the Thames River, St James Park & Hyde Park. Condtions, cold 6deg!
Thursday 22.03.07
am -
pm - easy run 11k 48mins Hyde Park. Condtions, cold 4deg!
Friday 23.03.07
am - physio
pm - rest
Racing the Reading Half Marathon & hoping to run 75mins, sitting on 5:43min miles. With 11weeks to go before Stockhom, it will be a good indication as to where I am at. Saturday will be an easy run with a few strides.
Saturday 24.03.07
am - 11k 45mins. Hyde Park. Felt really comfortable & legs felt good. Threw in a few 60m strides during run. Confident about tomorrow's race. The plan is still to target the 75min barrier, going through halfway in 37mins. Start will be manic with 17,000 runners, but will hopefully fall into a comfortable pace 2miles into run. Watch this space for result!
pm - rest
Sunday 25.03.07
am - Asics Reading Half Marathon, finished in a time of 73min14sec. Mile splits = 5:27/5:31/5:44/5:08/5:36/5:40/5:37/5:43/5:33/5:41/5:35/5:51/5:23/0:39. A great course with a few inclines, very cold at start (glooved up whole race) but warmed up slightly towards end of race, overcast& quite windy too.
I had a fantastic run, legs felt good & didn't fatigue at all, there was alot more left in them. Disappointed though as I carried a stich from end of 4th mile through to mile 12 - my breathing was really restricted. We often say what could have happened if? but had I not stiched up I could have been on for a PB, as I only finished 26sec outside my PB.
pm - rest
am - Physio
pm - easy recovery run 11.5k 48mins from work to home via the Thames River, St James Park & Hyde Park. Condtions, cold near freezing & snowed!
Tuesday 20.03.07
am - Rest
pm - Speed session at St James Park 2x 4x2mins with 60sec jog recovery between reps & 6mins float between sets. Covering approx 650m per rep. 20min WU & WD to park. Conditions freezing -1deg.
Wednesday 21.03.07
am -
pm - Steady run 13k 53mins from work to home via the Thames River, St James Park & Hyde Park. Condtions, cold 6deg!
Thursday 22.03.07
am -
pm - easy run 11k 48mins Hyde Park. Condtions, cold 4deg!
Friday 23.03.07
am - physio
pm - rest
Racing the Reading Half Marathon & hoping to run 75mins, sitting on 5:43min miles. With 11weeks to go before Stockhom, it will be a good indication as to where I am at. Saturday will be an easy run with a few strides.
Saturday 24.03.07
am - 11k 45mins. Hyde Park. Felt really comfortable & legs felt good. Threw in a few 60m strides during run. Confident about tomorrow's race. The plan is still to target the 75min barrier, going through halfway in 37mins. Start will be manic with 17,000 runners, but will hopefully fall into a comfortable pace 2miles into run. Watch this space for result!
pm - rest
Sunday 25.03.07
am - Asics Reading Half Marathon, finished in a time of 73min14sec. Mile splits = 5:27/5:31/5:44/5:08/5:36/5:40/5:37/5:43/5:33/5:41/5:35/5:51/5:23/0:39. A great course with a few inclines, very cold at start (glooved up whole race) but warmed up slightly towards end of race, overcast& quite windy too.
I had a fantastic run, legs felt good & didn't fatigue at all, there was alot more left in them. Disappointed though as I carried a stich from end of 4th mile through to mile 12 - my breathing was really restricted. We often say what could have happened if? but had I not stiched up I could have been on for a PB, as I only finished 26sec outside my PB.
pm - rest
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