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.
Tuesday, March 27, 2007
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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