Macca's Diary of racing & training

5 weeks to Stockholm

2007-05-08T05:03:00.000-07:00

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

6 weeks to Stockholm

2007-05-03T05:08:00.000-07:00

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

7 weeks to Stockholm

2007-04-26T05:31:00.000-07:00

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

8 weeks to Stockholm - time to get serious!

2007-04-17T16:33:00.000-07:00

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

9 weeks to Stockholm

2007-04-17T16:01:00.000-07:00

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

10 Weeks to Stockholm

2007-04-03T00:59:00.000-07:00

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!

11 weeks to Stockholm

2007-03-27T06:01:00.000-07:00

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.

12 Weeks to Stockholm

2007-03-20T13:52:00.000-07:00

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

20th - 26th Nov'06 Solid Week - tough!

2006-11-25T10:02:00.000-08:00

Mon: Recovery run 'easy' - 65mins 15k. Home/Hyde Park/ Kensington Gardens/ St James's Park/ Green Park/Home.

Tue: Speed - 5x8mins with 3min float WU 24mins (5k) WD 25mins (5k). Tough session blew during 4th rep but got it back for the 5th. Covered approx 2.5k per rep. Session held around St James's Park.

Wed: Steady - 11.5k 44mins. Hyde Park/ Kensington Gardens/ St James's Park/ Green Park. Including 2k run to & from home.

Thur: Threshold run - 10mins easy 10mins steady 20mins hard 10mins easy. Went on heart rate for this session. easy = 144 - 153 steady = 173 - 176 hard 184 - 189.

Fri: Easy - 48mins 11k

Sat: Speed - 3x10mins with 2min float WU 20mins WD 20mins. Session held on grass at Regents Park covered approx 3k per rep.

Sun: Long Run 1hr44mins 25k through London

Total week = 107k

22 weeks out from London Marathon 2007

2006-11-21T13:02:00.000-08:00

After 5 weeks or so enjoying a good social life, putting on a bit of weight by spending more time in the pubs than out on the running track & having now recovered from a few back problems its time to pull the finger out & get fit. The focus is to build a good base leading into Christmas/ New year. Than crack on with a 16week build upto London. I will still enjoy the social life, but just cut out a few mid week pints!

Well, went down to Brighton on Sunday for the Southern England 10k Road Champs running for Thames Hare & Hounds. Ran 34:08 going through 5k in 16:52. Was pleased with run & it was better than expected, especially coming off the back of not much running. Wanted to crack 35mins & did that.

Week 16th - 22nd Oct'06

2006-10-18T13:10:00.000-07:00

Mon - relaxed 11k 48mins - Hyde Park
Tue - Rest
Wed - 12miles 1hr17mins. Included 30mins steady at 5:50 per mile pace - London

3 weeks after Berlin, time to get back running!

2006-10-15T10:00:00.000-07:00

Week: 9th - 15th Oct'06

Mon - 11k 50mins Hyde Park
Tue - 11k 42:37mins (2k 8:29/ 7k 25:21/ 2k 8:45) Hyde Park
Wed - 15.5k 61mins (2k 8min/ 11.5k 45:44/ 2k 8min) Hyde Park
Thur - 15.5k 62mins (2k 8:44/ 11.5k 45:06/ 2k 8:40) Hyde Park
Fri - rest
Sat - Fartlek 1/2/3/4/3/2/1/1/1/1 - all with 1 minute float WU18mins WD 20mins Somerset
Sun - Long run 1hr30mins 21k approx. Somerset

Berlin Marathon 2006

2006-09-25T10:20:00.000-07:00

42.2 k = 2:35:01 & 54th overall. conditions hot hot hot!!! & windy.

Splits = 5k 18:18/ 10k 36:25 (18:06) /15k 54:36 (18:10) /20k 1:12:30 (17:54) / 25k 1:31:00 (18:29)/ 30k 1:49:33 (18:32)/ 35k 2:08:03 (18:29)/ 40k 2:27:18 (19:15)/ 42.2k 2:35:20 (8:02). Actual chip time 2:35:01.

Race report to follow soon.

Final week before Berlin

2006-09-19T13:16:00.000-07:00

Mon am - rest
Mon pm - rest. Went to Milton Keynes Bowl for Robbie Williams concert, along with 100,000 others - massive! I give RW credit tho - he certainly knows how to entertain. Home by 2am.
Tue am - rest
Tue pm - 'Half a Mona' 1x90sec/ 1x60sec/ 2x30sec/ 2x15sec with equal float 15min WU & WD.

As for remainder of week;
Tomorrow - easy 45mins
Thursday - easy 35mins including 6x30sec
Friday - rest
Saturday - easy 15 - 20mins in morning.

Sunday race day - Plan to go through halfway in 76mins & bring it home for a 2:35. Its going to hurt! I know I haven't done the speed work, but am hoping that my tempo runs, long runs & the halfs ive raced will be enough to get me through, & guts of course!

Inside 2 weeks to Berlin Marathon

2006-09-12T14:10:00.000-07:00

Mon am - Physio
Mon pm - Easy 11k 48mins Hyde Park
Tue am - rest
Tue pm - 4x1k with 90sec recovery splits = 3:14/3:10/3:06/3:02. WU 19mins/ WD 27mins. Wanted to do 5 reps, but didn't have it for the 5th.
Wed am - rest
Wed pm - 20k 80min through London in stormy conditions + 2k run to & from Hyde Park (where run start run from).
Thur am - rest
Thur pm - no running, a bit run down
Fri am - rest
Fri pm - rest
Sat am - rest
Sat pm - 90mins with Phill Sly along the Thames from Hammersmith
Sun am - 75mins 12.5 miles with the Thames guys at Richmond Park

Total weekly ks = 90k approx.

Inside 3 weeks to Berlin

2006-09-07T14:08:00.000-07:00

Mon am - rest
Mon pm - rest
Tues am - rest
Tues pm - 11k easy 45mins Hyde Park
Wed am - rest
Wed pm - 11k easy 48mins Hyde Park
Thur am - rest
Thur pm - Mona Fartlek Hyde Park covering close to 6k. WU 14min/ WD 17:47
Fri am - rest
Fri pm - rest
Sat am - rest
Sat pm - 5x1k 60sec recovery splits = 3:06/3:02/3:01/3:05/3:01. WU 18:48/ WD 20:05
Sun am - 1hr45min long run 25k in London
Sun pm - rest

Weekly total = 75.5k

21st Nike Budapest Half Marathon

2006-09-03T09:47:00.000-07:00

A good race in 28degs & humid conditions. Fantastic course passing some great/ historic land marks. The couse was majority flat with the only inclines being onto the bridges that crossed the Danube River. Although, it is a course that can be subject to very windy conditions & today there was a bit of a head windy for majority of the race.

Went throught 5k 16:38 10k 33:56 & finished in 72:48 and a new PB! Now time for a few beers & some goulash!

Felt strong all the way & never felt out of my comfort zone - didn't once think "have a gone out to quick? can I hold on?" Passed about 5 or 6 runners in the last 6k (no one passed me). It was wonderful seeing & hearing my sister Megs cheering me on at the 13k mark. She was great support on race day. Felt I kept a consistant tempo going in second half, even though the finishing time doesn't really reflect that. Probably lost a bit due to the head wind. Didn't ever tap into a group - was mainly on my own.

Confident leading into Berlin now & that I could possibly run a PB there too.

Budapest, an awesome city to visit - so rich in culture & so deep in history.

4 weeks to Berlin

2006-08-31T14:35:00.000-07:00

Mon am - rest
Mon pm - 18k Hyde Park, no watch no time.
Tues am - rest
Tues pm - couldn't be arsed to run really - so didn't.
Wed am - 5x400m (45sec recovery) averaged 70sec St James's Park. WU 5k/ WD 5k = 12k
Wed pm - 78mins 20k through London comfortable. Including 2k to & from start of run = 24k
Thur am - rest
Thur pm - socialising. Session planned but went out drinking with work instead. Not a huge one, only 5 pints!

Tomorrow morning (Fri am) will do 7k of 1minute on 1minute off before flying to Budapest Hunrgy for half marathon. Saturday will be easy 40mins in the morning. Sunday 'race day' Budapest half Marathon - will be going out to run a PB. Therefore need to run sub 72:53.

5 weeks to Berlin

2006-08-24T14:14:00.000-07:00

Mon am - rest
Mon pm - 1hr05mins 15k, along the Thames River out & back. Starting at Hammersmith Bridge & head west.
Tue am - Physio
Tue pm - rest
Wed am - rest
Wed pm - 16k 59mins42sec Hyde Park. Plus 2k run to & from park = 20k
Thur am - rest
Thur pm - 5x1k with 90sec recovery St James's park. 1k Splits = 3:03/3:03/2:57/3:05/2:59. WU 4.5k/ WD 4.5k = 14k
Fri am - rest
Fri pm - rest
Sat am - 21k (7k splits = 27:28/25:32/28:17) Hyde Park. Plus 2k run to & from park = 25k
Sat pm - rest
Sun am - Long run in london 2hrs40mins = 37.5k felt strong & comfortable. Ran with 2 others - chatted all the way. Nothing to eat before run & no fluid or gel during run. Conditions sunny & warm. Finshed off at home in ice bath!
Sun pm - rest

Weekly total = 111.5k

6 weeks to Berlin

2006-08-16T13:52:00.000-07:00

Mon am - rest
Mon pm - rest
Tue am - rest
Tue pm - 12k easy Hyde Park
Wed am - 8k easy Regents Park
Wed pm - 11.5k 41:43 Tempo, Hyde Park. 2k run to & from park. total ks = 15.5k
Thur am - rest
Thur pm - Mona Fartlek (approx 6k) at Regents Park. WU 3.5k/ WD 5k. total = 14.5k
Fri am - physio
Fri pm - 21k 90mins Hyde Park. 2k run to & from park. total = 25k
Sat am - 7k 23:28 Hyde Park. WU 5k/ WD 4k = 16k
Sat pm - rest
Sun am - Long run Brickhill Woods Milton Keynes 2hrs32mins = 32k
Sun pm - rest

Total ks = 125k

7 weeks to Berlin with a 73:52 half

2006-08-08T14:52:00.000-07:00

Mon am - easy 18k Hyde Park
Mon pm - Massage
Tues am - easy 11k Hyde Park
Tues pm - 3x6mins (5.5k approx) w 2min float. WU 4.5k/ WD 4.5k total = 15k
Wed am - rest
Wed pm - Tempo, 10miles (16k) 59mins25mins @ Hyde Park + 2k to & from park = 20k
Thur am- rest
Thur pm -rest
Fri am - 5x80sec (450m approx) Regents Park. WU 15min/ WD 15min total = 12k
Fri pm - rested - Headed up to Loughborough for weekend staying at & visiting friends the Yellings.
Sat am - easy 36mins 8k Loughborough in the woods
Sat pm - rest
Sun am - Newark Half Marathon Nottinghamshire 73mins52sec (WU4k/ WD 4k). Great run, felt strong all the way & in my comfort zone. Conditions horrible - unndulating course, driving rain, very windy & only 12degs. Will give a new PB a crack in Budapest on Sept 3rd.

Total ks = 112.5k

8 weeks to Berlin

2006-08-03T14:34:00.000-07:00

Mon am - rest
Mon pm - 18k 1hr18mins (Hyde Park)
Tue am - 5x1600m (2min recovery) St Jame's Park averaged 5:06 per rep. WU 5k/ WD 5k
Tue pm - Massage
Wed am - rest
Wed pm - 14k @ marathon pace 49:52. including 2k to & from park
Thur am- rest
Thur pm - 25k 1hr43min (21k 3x7k loop = 28:01/28:31/28:50) Hyde Park
Fri am - rest
Fri pm - rest
Sat am - 8k tempo Regents Park - 27:52. Felt relaxed & comfortable. WU 4k/ WD 4k
Sat pm - rest
Sun am - long run 36.5k = 2:31.09. (splits = 2k 8:56, 13.5k 56:30, 20.5k 1:25.15, 27.5k 1:53.40,34.5k 2:22.09, 36.5k 2:31.09) felt strong & kept relaxed. Conditions warm, humid, sunny. Ran in London 3 parks route.

Total ks = 131.5k

9 weeks to Berlin

2006-07-30T02:44:00.000-07:00

Mon - rest
Tues - 11k 46min, Hyde Park
Wed - 15.5k 58:51, the 3 parks route
Thur - rest
Fri - rest
Sat - rest
Sun - 34k 2hr21min, Hyde Park

Total = 60.5k

Decided on a rest week this week before the final 8 weeks build up to Berlin marathon. Will now have a solid 6 weeks before a 2 week tappper.

Still very humid & warm in london.

NSPCC Milton Keynes Half Marathon

2006-07-24T13:44:00.000-07:00

Sunday 23/07/06

Half Marathon 74:40, mile splits = 4:55/5:22/5:33/5:39/5:40/5:34/5:44/5:53/5:54/5:51/5:54/5:49/6:00/45

Hadn't raced since Rotterdam Marathon back in April - was really happy with result as I wanted to run 75mins & I achieved that. Also got a podium finish (finished 3rd) & a bit of prize money, doesn't often happen, well actually never happens, so made the result that bit sweeter. 1st Phill Sly 65mins, 2nd Liz Yelling 73mins - both broke the course record.
I got a bit excited at the start & went out to hard & paid for it at around 7mile. May have ran quicker had I been more controlled in the first half of the race.
Start time was 10am, conditions were very humid & warm. Course not the easiest, very twisty & on cycle way, alot of short sharpe inclines heading onto foot bridges etc.

The arvo was spent in MK chillen with friends, enjoying a BBQ, a few drinks & the great weather.

Total weekly Ks = 104k

A very warm week

2006-07-22T06:16:00.000-07:00

Monday 17/07/06
am-rest
pm-Hyde Park/ Kensington Gardens - 18k easy

Conditions warm & dry 32degs

Daily total ks = 18k

Tuesday 18/07/06
am-St Jame's Park - 2x2.1k (2.30 jog recovery) 1x1k. Splits = 6.46 (2.30) 6.45 (2.30) 3.12. Warmup 21mins (4.5k approx), warmdown 22mins (4.5k approx).
pm-rest

Conditions cooler, sunny, 23degs

Daily total ks = 14.2k

Wednesday 19/07/06
am-rest
pm-Hyde Park/ Kensington Gardens - Tempo 18k 75mins. Was going to hitout 1hr30mins, but was really feeling the heat.

Conditions - It was tough out there - dry, windy, sunny 36degs & no water stops.

Daily total ks = 18k

Thursday 20/07/06

Rest

Friday 21/07/06
am-St James Park 5x1k (1.30 recovery jog) average 3.14 per k. Warmup 20.19mins (4.5k approx), warmdown 20.54mins (4.5k approx)
pm-rest

Conditions - humid, sunny 30degs

Daily total ks = 14k

Saturday 22/07/06
am-easy 11k around Hyde Park/ Kensington Gardens
pm-rest

Condtions - humid, sunny 28degs (stormed last night)

Daily total ks = 11k

Racing a half marathon up at Milton Keynes tommorrow. hope to run 75mins. Will sit on 5.45/mile & kick.

Weekly wrap

2006-07-16T12:04:00.000-07:00

Wednesday 12/07/06 - Tempo
am - rest
pm - Hyde Park 11.5k 43:35 including 2k run to & from park.

Daily total ks = 15.5k

Thursday 13/07/06 - Speed
am - rest
pm - Regents Park 10x90sec with 50sec float, including 21mins warmup/ 22mins warmdown

Daily Total ks = 15k

Friday 14/07/06 - Rest

Saturday 15/07/06 - Punishment!
am - Hyde Park 7k - 23:30 with 9k warmup & 9k warmdown
pm - rest

Daily Total ks = 25k

Sunday 16/07/06 - Long run - hot!
am - Hyde Park 29.5k 1:56:47
pm - rest

Daily total = 29.5k

Weekly Total = 116k

Early week post

2006-07-11T14:27:00.000-07:00

Monday 10/07/06 - easy
am - rest
pm - relaxed 18k Hyde Park. No watch - no time. Humid condtions, overcast.

Daily total ks = 18k

Tuesday 11/07/06 - speed
am - rest
pm - session was set at 5x5mins (2min float) only managed 3x5mins (2min float) then blew! ran session at Regents Park on grass. warmup 18:45/ warmdown 18:50. Hot & sunny condtions.

Daily total ks = 13k

Weekly Wrap

2006-07-09T14:29:00.000-07:00

Thursday 06/07/06
am - rest
pm - easy run Hyde Park 11k 47:48

Friday 07/07/06
am - rest
pm - rest

Saturday 08/07/06
am - rest
pm - rest

Day spent with family friends who were by passing London on their way to Europe. Showed them around town.

Sunday 09/07/06
am - long run Hyde Park 27.5k 1:45:33 felt great - comfortable.

Arvo spent at Camden Markets. Evening World Cup Football final France v Italy

Total weekly ks = 75k

Shirtless runs - great weather!

2006-07-05T14:24:00.000-07:00

Tuesday 04/07/06
am - rest
pm - Easy 11k Hyde Park - 54:31

Great condtions hot & sunny 30degs. Ran with Imogen, who was in London for a conference. Great run felt good.

Wednesday 05/07/06
am - rest
pm - Tempo 9 miles (14.4k) Hyde Park - 51:53. Include a 2k run to park & 2k return.

Once again great condtions, very humid though, due to the earlier rain storms. Felt good, got into a nice comfortabel stride & could have kept going. Ran with the usual Wednesday group, but there was only 3 of us - Urban, Kevin & myself.

Tempo

2006-07-03T14:31:00.000-07:00

Monday 03/07/06
am - rest
pm - Hyde Park 11k 42:09 (splits 2k 8:26 7k 25:56 2k 7:46)

Conditions warm 32degs, run felt good.

Easy long

2006-07-03T14:28:00.000-07:00

Sunday 02/07/06

am - easy long run around London Parks 1hr23mins 17k

the arvo was spent relaxing in regents Park enjoying this great weather we are having in London.

Total weekly ks = 83k

Wimbledon

2006-07-03T14:17:00.000-07:00

Saturday 01/07/06

No running today. The day was spent at Wimbledon. Early start, up at 5.30am. Got to Wimbeldon & lined up with the thousands of others that didn't have tickets. Got into the All England Lawn Tennis & Croquet Club at 11.00am. Watched a womens singles match on court 3. Got a glimpse of Hewitt during his match. Relaxed on Hendman Hill watching Agassi's match against Nadal. Knocked back a few pims & then it was home for the football - England v Portugal.

Great day, great weather, & Wimbledon, what an experience.

Rest

2006-07-02T11:38:00.000-07:00

Friday 30/06/06

am - rest
pm - rest

A bit of culture

2006-07-02T11:31:00.000-07:00

Thursday 29/06/06
am - rest
pm - Along the Thames 6x75sec (6x400m approx) with 40sec float. warmup 20mins (4.5k), warmdown 20mins (4.5k) = 11.5k

condtions - hot, hot, hot! The evening it was off to Regents Park to the open air theatre for the Shakespere play 'Taming of the Shrew'

Total ks = 11.5k

Tempo Run

2006-06-28T14:44:00.000-07:00

Wednesday 28/06/06
am - rest
pm - Tempo run 3parks plus a bit extra - 8.5miles (approx 13.5k) 48:42. Plus 2k run to park & 2k home.

Ran with Urban, Kevin & Simon. Run felt comfortable, floated along nicely, although couldn't have pushed the pace much quicker. Kept even splits. Great conditions sunny & slight breeze.

total ks = 17.5k

Speed Session

2006-06-28T14:39:00.000-07:00

Tuesday 27/06/06
am - rest
pm - Speed session in Hyde Park 3k (5min) 2k. Splits = 3k 9:45 2k 6:20. Warmup 7k, warmdown 7k.

Session tough - haven't done much speed in a while. Pulled up fine.

Total ks = 19k

Easy run

2006-06-26T14:19:00.000-07:00

Monday 26/06/06
am - rest
pm - easy 18k in Hyde Park, no watch, no time. Just enjoyed being out there, not looking or worrying about mile splits.

Conditions - raining, windy, 15degs.

London parks run

2006-06-25T06:30:00.000-07:00

Saunday 25/06/06
am - long run, easy, 22.5k 1hr30mins. Conditions - over cast, humid. Felt comfortable.
pm - rest

Weekly km = 88k

A beautiful day in London

2006-06-24T12:47:00.000-07:00

Saturday 24.06.06
am - rest
pm - Hyde Park 18k 1hr11mins.

Felt great, comfortable & relaxed, could have keep going. Beautiful conditons - warm, sunny 27degs. Thousands of people out enjoying the sunshine which was great to see. Made for a really good run.

Friday 23.06.06
am - rest
pm - rest

Easy run

2006-06-22T14:10:00.000-07:00

Thursday 22/06/06
am - rest
pm - Regents Park 11.5k no time as didn't wear a watch. Just ran easy & relaxed - wired to sound!

Conditions - gusty & cool, overcast.

Australia are through to final 16 in the World Cup.

Tempo

2006-06-21T13:19:00.000-07:00

Wednesday 21/06/06
am - rest
pm - 2x2parks (Hyde Park/ Kensington Gardens) 14k 49:54 (1st 7k = 25:14 2nd 7k = 24:39)
Run to park 2k run home 2k.

conditions: very gusty & cool.

Ran with Urban, Kevin & Simon. Pace felt good, comfortable. The pace picked up for second lap through Simon, meant we all finished strong.

Easy again!

2006-06-21T01:12:00.000-07:00

Tuesday 20/06/06
am - rest
pm - Regents Park 7k 30mins

Easy Run

2006-06-19T12:14:00.000-07:00

Monday 19/06/06
am - rest
pm - Hyde Park & Kensington Gardens 11k 46.15

Legs heavy & sore. Think yeasterday took its toll on the body. Track sess tomorrow - 800s.

End of week wrap

2006-06-18T13:03:00.000-07:00

Thursday 15/06/06
am - rest
pm - rest

Arvo, it was England v Trinidad & Tobago, atmosphere absolutley electric in London. Pubs were pack top capacity, streets lined 5 deep outside the pubs as people who couldn't get in, tried to get a glimpse of the action. Thanks to my sister's work I had a pass to get into one of the pubs. London, well England was frozen in time for 90mins, the city had come to stand still! Close game, frustrating at times. Thankfuly England won - means everyone was in good spirits the next day.

Friday 16/06/06
am - rest
pm - rest

Arvo, more World Cup football & more drinking!

Saturday 17/06/06
am - Was going to do 5k time trial in Bushy Park, but I slept in (Buster ran it last weekend & set new course record 14mins). So it was a tempo run Hyde Park/ Kensignton Gardens 18k - 1hr09mins.

Condtions very warm & sunny 29degs. Run felt great, wired to sound & floated around!

Arvo was spent catching up with friends in Northampton (approx 1hr by train, Nth of London) - chillen out at a village pub in Blisworth on the canal, enjoying the sunshine. A fabulous day.

Sunday 18/06/06
am - long run Richmond Park - 25k 1hr40mins.

Conditions warm in the high 20s. A good group of 6. Pace was quick, felt good up untill about 1hr 25mins, then got dropped when Phil Sly & Johnny Mac picked the pace up. The wheels just fell off, the legs felt like lead. Good to hitout 1hr40mins though, longest run since the marathon (back on April 9th).

Weekly total = 88k

Arvo was spent knocking back a few pints & cheering on the Aussies as they put up an awesome fight against Brazil in the World Cup. Charing Crossed Road was lined with Brazilian's flying their flags, playing drums, dancing & singing in the street - awesome sight to see! such fantastic atmosphere.

Tempo run

2006-06-14T13:30:00.000-07:00

Wednesday 14/06/06
am - rest
pm - 3 parks run: Kensington Gardens, Hyde, St James's & Green Parks = 11.5k 41:15
plus 2k run Hyde Park & 2k return.

Total ks = 15.5k

Cooler evening down to 13degs, a big difference to the 28degs we had yesterday. Run felt great, ran with 3 others & we all kept a nice pace going. A little tight in hamstrings, a result of last nights session I guess.

Will rest tomorrow. Friday morning I will hitout a track session.

Track session

2006-06-13T13:26:00.000-07:00

Tuesday 13/06/06
am - rest
pm - Track 10x400m splits = 71(51)71(50)72(49)72(50)73(2.02)71(50)72(50)73(49)74(51) 74
Warmup 8k 36.25 Warmdown 6k 26.20
Total ks = 18k

Condtions - very humid

Track session was on my own at Battersea Park.

Warmup - ran from work (near Tower Bridge) along the Thames. Taking in some great sights such as; Tower of London, Tower Bridge, London Eye, Westminster Abbey/ Big Ben, just to name a few.

Warmdown - another nice route through Chelsea, Knightsbridge, Hyde Park then home.

Was pleased with session as I haven't done any speed work for over 2 weeks. It was tough, went into the session wanting to keep splits under 75sec, so was happy. No injuries to report.

Relaxing now, lounged up, watching Croatia v Brazil in World Cup.

Hot Stuff!

2006-06-12T14:10:00.000-07:00

Monday 12/06/06 - easy
am - rest
pm - 46:25 covered approx 11.5k Regents Park. Condtions warm/sunny 32degs.

The great weather continues

2006-06-12T00:52:00.000-07:00

Saturday 10/06/06
am - relaxed 1hr 10mins - 16k from home to Battersea Park return (including lap of park).

Chilled out at cafe for a few hours, arvo spent outdoors enjoyinjg a few pints watching the World Cup.

Sunday 11/06/05
am - easy 40mins - 9k from home Regrents Park return (including 2 laps of park).
pm - 1hr 15mins - 17k from home Hampstead Heath return (including lap of heath).

The day was spent relaxing & chillen out on the river at Richmond.

Bring on the Weekend

2006-06-09T00:56:00.000-07:00

After enjoying a nice run in Richmond Park last Sunday, this week I have just been enjoying a relaxing 45mins to 1 hour run each morning soaking up the morning sunshine! Plus its so peaceful at 6am in the morn. Running has been a mixture of Regents Park, Thames river pathway & Battersea Park. The evenings have been relaxing outside enjoying a pint or 2...... & the great weather.

Will gradually get back into some speed work & structured sessions over the next week. Want to run a good 10k & half over the next 2 to 3 months, before my build up to the Sacremento Marathon, California on December 3rd.

Finally a shirtless run - yes!

2006-06-04T14:25:00.000-07:00

Sunday 04/06/06

Morning run at Richmond Park 16k 1hr4mins. Felt really good & comfortable.

The arvo was spent in Covent Garden, chillen & enjoying the sunshine ; )

A low week - just not motivated!

2006-06-03T14:37:00.000-07:00

Monday 29/05/06
no running

Tuesday 30/05/06
no running

Wednesday 31/05/06
no running

Thursday 01/06/06
no running

Friday 02/06/06
no running

Saturday 03/06/06
no running.
Was advised to get of my sorry arse & run - enjoy each day.

Sunday 04/06/06
The plan is to get out for a morning long run. Had planned for 90mins along the Thames, but got a late call from from DT to join the guys at Richmond Park. So will run with them for what will be a cracking pace.

Weekly wrap - 4 pints & a session a day keeps the........

2006-05-30T14:54:00.000-07:00

Monday 22/05/06
am - rest
pm - relaxed 16.5k 1hr 5mins Regents Park. Conditions - cold/windy/raining

Daily total - 16.5k

Tuesday 23/05/06
am- rest
pm - track 8x800m splits = 2.33/2.30/2.28/2.28/2.30/2.32/2.32/2.32 (recovery 1.40). Conditons very tough - cold/windy/raining. Warmup 5k/ warmdown 5k.

Daily total - 16.5k

Wednesday 24/05/06
am - rest
pm - tempo, 2x Hyde & Kensignton Parks - 13.5k 51:10. Conditions - Horrible, gale force winds/ driving rain & bloody cold! with 2x2k run to & from park.

Daily total - 17.5k

Thursday 25/05/06
am - rest
pm - 4x6mins with 2min float - blew up during 3rd rep. Therfore completed 2x6mins 3x3mins. Warmup 6k 25mins /warmdown 3k 15mins

Daily total - 16k

Friday 26/05/06
Rest day! Long weekend over here - Head to Devon (Iffracombe) for surfing weekend.

Saturday 27/05/06
am - surfing
pm - mona fartlek on the beach - soft sand. Conditions horrible couldn't see 50m in front of you (misty/windy/driving rain) warmup 15mins 3k warmdown 15mins 3k

Daily total - 12k

Sunday 28/05/06
am - surfing
pm - long run - costal. 1hr 25mins 19k hilly.

Daily total - 19k

Weekly total = 97.5k

Weekly wrap!

2006-05-22T15:36:00.000-07:00

Saturday 20/05/06
am - Tempo 6k = 20:06 Regents Park. 5k warmup/ 5k warmdown
conditions horrible windy, cold & wet.
pm - rest

daily Total = 16k

Sunday 21/05/06
am - long run Regents Park/ Primrose Hill/ Hanpstead Heath.
conditions horrible windy, cold & wet.
1hr 20mins - 17k
pm - rest

Daily total = 17k

Weekly Total = 132.5k

Hayfever has hit.....

2006-05-19T06:31:00.000-07:00

Thursday 18/05/06
am - rested
pm - was going to do track. Ended up running easy 40mins 9k in Battersea Park.

Daily total = 9k

Friday 19/05/06
am - Track 5x1k at Highgate Harrier's track - Hampstead Heath (home of England XC) on my own
Conditions horrible - gale force winds, very gusty almost blown off the track - very tough.
1k splits = 3.20/3.17/3.12/3.15/3.10 with 1.40 jog recovery
warmup 5k, warmdown 5k.

Daily Total = 15k

Saturday will be a 5k time trial at Bushy Park. Sunday long run at Richmond Park.

Best of luck to those running SMH.

Motivation is back.....

2006-05-18T03:49:00.000-07:00

Monday 15/05/06
am - Regents Park relaxed 45mins 10.5k
pm - Hampstead Heath easy 1hr15min 16k

Daily total = 26.5k

Tuesday 16/05/06
am - Regents Park relaxed 45mins 10.5k
pm - Track with Highgate Harriers 12x400m 60sec recovery with 5k warmup, 5k warmdown
splits = 70/69/70/69/69/69/71/71/69/71/70/69

Daily Total = 25k

Wednesday 17/05/06
am - Regents Park relaxed 40mins 9k
pm - 3 Parks run Hyde, Green & St Jame's Park 11k 42:10 + 2k easy run to & from Hyde Park - Felt comfortable

Daily Total = 24k

Thursday 18/05/06
am - rested this morning.
pm - track session.........

End of Week Wrap Up

2006-05-14T15:19:00.000-07:00

Wednesday 10/05/06
Lack of motivation - no running
total = 0k

Thursday 11/05/06
Lack of motivation - no running
total = 0k

Friday 12/05/06
Easy 45mins in Regents Park 10k
total = 10k

Saturday 13/05/06
Was going to do 5k time trial at Bushy Park.
Ended up going to Lords for Test Match England v Sri Lanka
total = 0k

Sunday 14/05/06
Richmond Park 74mins 19k
total = 19k

Tuesday 09/05/06

2006-05-09T15:34:00.000-07:00

Track session at Hampstead Heath 5x800m with 1.30 recovery
splits = 2.30/ 2.25/ 2.26/ 2.27/ 2.28
Warmup 5k Warmdown 5k

Total = 14k