Its has been a while since my last blog, let me give you my excuse first of all! I just have not done allot of running through Aug, I was unable to get to any of the track races that I had planned to so in the end decided that I would take August very easy and even had a few weeks off running. A brake from running is always good, the running calender is full 12months of the year, Cross country, road relays, track season, road relays and then cross country again at what point do you take time off. From reading and researching the African Runners after they hit their aims for the season the then have 3 - 4 weeks off with no running at all, yes this does depend at what level you run and 2/3 runs a day you will need some time off at some point.
For me only running once a day is an easy day, here is a question for you, how much millage do you think you should run in a week?
I worked with a strength and conditioning coach in south wales for a few month and he hated training runners as all we do is run, he stated that Paula R does strength and conditioning work, to which I replied that she also cover in excess of 130miles a week and is full time. So what do you do lose a run and do strength work or run. I believe to get good at running you need to run. Steve Jones, Ron Hill, Dave Bedford all ran and did very little if any strength work Bedford was notorious for BIG millage well over 150miles a week. Again it comes down to a similar question what level you run at, but what If you have hit a plateau in your running whats the next step. It might be adding an extra run in your week or even splitting one run a day into two runs a day.
I would be very interested into finding out what other people's views are regarding running and weekly millage or weekly time spent running.
Well I followed a similar plan for August on the weeks that I have ran, no really set sessions bit of fartlek and a 5km time trail chucked in with Thetford AC mid month which I did in 15mins 51 secs.
Mon - 45min - 1hr run - Pick up pace at the end
Tues - Same as monday
Wed - 1hr to 1hr 15mins
Thurs - am - 40min easy / pm 40min easy (depending on how I feel)
Fri - 1hr Run
Sat - 1hr run with Fartlek efforts i.e 3 x 8 mins of 2min jog recovery
Sun - 1hr 30min or 1hr easy out then beat time back in run on a similar route
Looking forward Cross country is not far away and there will be a few Half's in there too, with Peterbrough and Norwich potentials.
Thursday, 30 August 2012
Tuesday, 10 July 2012
Training Diary 2 - 7 July
Mon - AM - 35Mins very easy (tired after Newmarket 10km)
PM - 45Mins Easy
Tue - AM - 40 Mins Progressive Run
PM - 24Mins out 21 mins back, same route out and back
Wed - AM - 35 Mins
PM - 65Mins - Icluding 6 hill eforts over a continueous loop
Thurs -AM - 1hr 22mins
Fri - Rest
Sat - AM - 52Mins Progressive run
Sunday - Steady 1hr out 55 Mins back in (2hrs in total)
Next week on Thursday 10,000 Track debut
PM - 45Mins Easy
Tue - AM - 40 Mins Progressive Run
PM - 24Mins out 21 mins back, same route out and back
Wed - AM - 35 Mins
PM - 65Mins - Icluding 6 hill eforts over a continueous loop
Thurs -AM - 1hr 22mins
Fri - Rest
Sat - AM - 52Mins Progressive run
Sunday - Steady 1hr out 55 Mins back in (2hrs in total)
Next week on Thursday 10,000 Track debut
Tuesday, 3 July 2012
Training and Racing
I did the Bury 5 a few weeks ago and took a heavy fall at half way, I managed to finish the race but was not able to run for the next few days, here is my training leading up to Newmarket.
Monday - No Running
Tuesday - 30mins very easy
Wednesday - 1hrs run finish strong just testing the knee
Thursday - AM - 35 Minutes
PM - 50Mins with efforts mixed in not set time limit for effort or recovery just went on feel
Friday - AM - 40Mins Easy
Saturday - AM - 1hr finish strong, stretch the legs out for Sunday
Sunday - AM - Newmarket 10km
PM 45mins Mountain Bike
The knee dictated a lot of what I did this week, so coming up on the `12th July is my debut 10,000 James Lawlor from Bedford and county has amassed a great field for the race and hopefully a PB should come to. I have attached the start list below.
Sunday, 24 June 2012
Its Here WEEK 6 Beginners Prog
Well done to have made it this far its the final week of the programme.
So session 4 is the key, see what you can do!!
Whats next; Take a few days off have a treat reward your self then just continue running you can hopefully run for 30mins just keep this for a few weeks and then add a little more on each week. If you need anymore help just pop into the shop and we can progress your programme onwards.
If you have followed the programme we would love to hear from you, feedback is essential to ensure that the programme hits the right level. Please either email and come in to the shop and let us know how you got on.
Good Luck and Happy running.
Week 6
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SESSION
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1
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5 Min walk / 15 Min Run / 5 Min Walk / 5 Min Run / 5
Min walk
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2
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22 Minute Run or Rest
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3
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5 Min Walk / 2 Times 12 Minute Run
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4
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30 Minute Run or 5 K Run – Record time or distance
covered
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So session 4 is the key, see what you can do!!
Whats next; Take a few days off have a treat reward your self then just continue running you can hopefully run for 30mins just keep this for a few weeks and then add a little more on each week. If you need anymore help just pop into the shop and we can progress your programme onwards.
If you have followed the programme we would love to hear from you, feedback is essential to ensure that the programme hits the right level. Please either email and come in to the shop and let us know how you got on.
Good Luck and Happy running.
Sunday, 17 June 2012
Beginners Training Programme WEEK 5
Hope it is going well and most of all enjoying your running, now the final two weeks before hopefully you will be able to run for 30mins.
Here is week 5's sessions
The key session this week is session 4, it does not matter how fast or slow you run its all about going for 20mins with no stopping.
Good luck!!
Here is week 5's sessions
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SESSION
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1
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5 Min walk / 12 Min easy Run / 2 Min Hard run / 5 Min Walk
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2
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5 Min walk / 2 Times 10 Minute Run
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3
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5 Min walk / 2 Times 8 Min Run / 5 Min Walk or Alt
Activity
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4
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20 Minute Run – No Walking
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The key session this week is session 4, it does not matter how fast or slow you run its all about going for 20mins with no stopping.
Good luck!!
Sunday, 10 June 2012
Beginners Running Progamme
WEEK 4
We are now over half way through hopefully your fitness levels and energy levels have started to improve and running has become the bit easier. This week we are going to start pushingyou a little harder, remember to stretch after every run and drink plenty of fluids - water or weak squash to keep yourself hydrated.
Well here go's
Good Luck!
We are now over half way through hopefully your fitness levels and energy levels have started to improve and running has become the bit easier. This week we are going to start pushingyou a little harder, remember to stretch after every run and drink plenty of fluids - water or weak squash to keep yourself hydrated.
Well here go's
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SESSION
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1
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5 Minute walk / 10 Minute Run / 5 Minute Walk
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2
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Run/Walk – 4 Mins Run / 1 Mins Walk - Total
20minuites
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3
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Rest or Alternative activity, swimming, cycling gym
work.
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4
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5 Min walk / 10 Min Run / 5 Min Walk / 5 Min Run / 5
Min walk
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Good Luck!
Friday, 8 June 2012
Latest results
The local Friday 5 series started with the Ipswich Jaffa Friday Five, this is a tough course with a very fast start. A Steep sharp climb in the final mile gives a real sting in the tail.
Vince on his return from injury recorded a time of - 31mins 23seconds for 34th Overall
Steve recorded a time of - 26.mins 21 seconds for 1st place
After the tough course of Ipswich Felixstowe road runners hold the seconds five mile event at Kirton village. A renound course for quick times Vince was unable to run this event. Steve was aiming for a fast time and took the pace out very early on recording 4mins 45 se3conds for the first mile. He managed to gain a 30 seconds advantage by the end of the race to finish in a time of 25mins 20 seconds for 1st place.
The next event is Stowmarket Striders five mile race
Vince on his return from injury recorded a time of - 31mins 23seconds for 34th Overall
Steve recorded a time of - 26.mins 21 seconds for 1st place
After the tough course of Ipswich Felixstowe road runners hold the seconds five mile event at Kirton village. A renound course for quick times Vince was unable to run this event. Steve was aiming for a fast time and took the pace out very early on recording 4mins 45 se3conds for the first mile. He managed to gain a 30 seconds advantage by the end of the race to finish in a time of 25mins 20 seconds for 1st place.
The next event is Stowmarket Striders five mile race
Sunday, 3 June 2012
Beginners Running Prog Week 3
Well 2 weeks down only 4 left hopefully this week you will see and feel and improvement in your fitness, don't let all the good work slip keep going.
Week 3
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SESSION
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1
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Run/Walk – 2 Mins Run / 2 Mins Walk - Total 28 minutes
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2
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10Min walk / 5Min run / 2Min walk Repeat / 5Min walk
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3
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Run/Walk – 2 Mins Run / 1 Mins Walk - Total 30 minutes
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4
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45 Minute Walk
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For session 2 you repeat the 5 min run between 1 and 3 times just see how you feel.
Good luck
Sunday, 27 May 2012
Beginners Training Plan WEEK 2
We hope that week 1 went well and you are ready to go for week 2, the weather has been hot at times but great for been outdoors.
Good luck with week 2, keep going don't worry about speeds just get out there and run, if you feel tired go a little slower if you feel good push it on a little.
Good Luck, and let us know how your getting on.
Good luck with week 2, keep going don't worry about speeds just get out there and run, if you feel tired go a little slower if you feel good push it on a little.
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SESSION
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1
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Run/Walk – 2 Mins Run / 2 Mins Walk - Total 24minuites
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2
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10 Min walk / 3Min Run / 3 Min walk repeat 3 times / 5min walk
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3
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Run/Walk – 2 Mins Run / 1 Min Walk - Total 24minuites
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4
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35/40 Minute Walk
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Good Luck, and let us know how your getting on.
Sunday, 20 May 2012
Beginners 6 Week Training Programme
This is a 6 week programme for anyone wanting to start
running. The programme is progressive allowing your fitness to increases while
also trying to allow the body time to recover and prevent injury.
This programme can be done outside, treadmill or both.
4 sessions a week is just a guide if you are able to train
then have the next day off then great but in today’s busy lifestyle that is not
always possible. If you have to train on consecutive days the so be it.
Weeks 1 – 3 are a progressive build up, the main aim is to start increasing you running but also the amount of time spent on your feet.
After you run drink plenty of after and have something to
eat as well as a good stretch and relax!
Good Luck!
Each week the following weeks
training will be put up on the blog page for you to follow. If you have any
questions regarding the programme or need some more advice just let us know and
we will be happy to help.
This programme is only a guide you should before you start
and new exercise programme see you GP to make sure your are fit to do so.
WEEK 1
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SESSION
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1
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Run/Walk – 2 Mins Run / 2 Mins Walk – Total 20minuites
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2
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Run/Walk – 2 Mins Run / 2 Mins Walk - Total 20minuites
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3
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Run/Walk – 2 Mins Run / 2 Mins Walk - Total 20minuites
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4
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30 Minute Walk
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Weeks 1 – 3 are a progressive build up, the main aim is to start increasing you running but also the amount of time spent on your feet.
All good runners know when to take a day off, if you feel
tired or have picked up and illness take an extra day off.
Monday, 7 May 2012
Training Diary - 30th - 6th May
This week ended with the Grand East Anglia Run in Kinds Lynn, this is a great race very well organised and well worth putting in your calenders for next year. All the main contenders were at the front with some very good cash prizes on offer the lure of a few UK based African runners was likely to happen which is good as it means a quick race.
So I managed to go with the Africans for just over 1k then the got a slight gap and a group of 3 was formed with myself, Sullivan smith and Adrian Mussett. The Africans pulled a little ahead so that was the first 2 places gone but as a group of 3 we worked together and hit 5k in 15.30 which is the fastest I have ran for nearly 18months, Sullivan put in a surge at 6k and Adrian dropped off slightly and I just could not hold the gap to Sullivan and managed to get 30meter on me. The pace did drop a little through the second half and Sullivan maintained his lead to the finish just over 15 seconds ahead, I managed 31mins 34 seconds for 4th place, my best 10k since November 2010, very pleased.
Weekly Diary;
Mon - AM - 35Mins
PM - Intervals - 2 x 300 (48/49) 1 x 200 (28) 1 x 300 (47/48) 1 x 300 (44/45) completed 3 times with roughly between 60/90 seconds between efforts
Tue - AM -38Mins easy
PM - 20Mins out / 18.33 back
Wed - AM - 75Mins
Thurs - AM - 35 Mins easy
PM - 20 Min Warm UP - 10mins tempo the 6 x 1mim of 60 secs easy jog to finish
Fri - AM - 48Mins
Sat - AM - 40Mins + 4 x 100m strides
Sun - AM - 17mins Jog to loosen legs off
AM - 10K Kings Lynn 31mins 34 seconds
Next week Suffolk county Champs
So I managed to go with the Africans for just over 1k then the got a slight gap and a group of 3 was formed with myself, Sullivan smith and Adrian Mussett. The Africans pulled a little ahead so that was the first 2 places gone but as a group of 3 we worked together and hit 5k in 15.30 which is the fastest I have ran for nearly 18months, Sullivan put in a surge at 6k and Adrian dropped off slightly and I just could not hold the gap to Sullivan and managed to get 30meter on me. The pace did drop a little through the second half and Sullivan maintained his lead to the finish just over 15 seconds ahead, I managed 31mins 34 seconds for 4th place, my best 10k since November 2010, very pleased.
Weekly Diary;
Mon - AM - 35Mins
PM - Intervals - 2 x 300 (48/49) 1 x 200 (28) 1 x 300 (47/48) 1 x 300 (44/45) completed 3 times with roughly between 60/90 seconds between efforts
Tue - AM -38Mins easy
PM - 20Mins out / 18.33 back
Wed - AM - 75Mins
Thurs - AM - 35 Mins easy
PM - 20 Min Warm UP - 10mins tempo the 6 x 1mim of 60 secs easy jog to finish
Fri - AM - 48Mins
Sat - AM - 40Mins + 4 x 100m strides
Sun - AM - 17mins Jog to loosen legs off
AM - 10K Kings Lynn 31mins 34 seconds
Next week Suffolk county Champs
Tuesday, 1 May 2012
Training Diary
23rd - 29th April 2012
Mon - AM - 34mins
PM - 15 X 300 Every 5th Effort 400m in Sub 66secs (all 49/50 secs)
Tue - AM - 37mins
PM - Warm Up Then 20Mins Out 18min back slightly picking up the pace
Wed - PM - 70mins
Thurs - AM - 34mins
PM - Hill Repeats 12 X 50secs jog back down recovery 40min wu/cd
Fri - AM - 37mins
Sat - AM - Legs tired 50Mins steady with a 2k effort to finish (6.17) Not feeling too good with that one
PM - Should have been 40mins steady but decided after the morning that no run would be better.
Sun - AM 1hr 32mins
Mon - AM - 34mins
PM - 15 X 300 Every 5th Effort 400m in Sub 66secs (all 49/50 secs)
Tue - AM - 37mins
PM - Warm Up Then 20Mins Out 18min back slightly picking up the pace
Wed - PM - 70mins
Thurs - AM - 34mins
PM - Hill Repeats 12 X 50secs jog back down recovery 40min wu/cd
Fri - AM - 37mins
Sat - AM - Legs tired 50Mins steady with a 2k effort to finish (6.17) Not feeling too good with that one
PM - Should have been 40mins steady but decided after the morning that no run would be better.
Sun - AM 1hr 32mins
Tuesday, 24 April 2012
16 - 22nd April Training diary
Not a lot happened this week, I was looking forward to watching the marathon hoping hat some of the British runners would get some good times. Looking ahead my next event will be on the 6th May in Kings Lynn this should give me a good idea of how the training has gone over the past 6/7 weeks. That will be followed by some track races and the Suffolk county champs.
Mon - AM - 37mins
PM - 20min wu/cd
3 blocks of 5 x 300meter with the 5th been in 45secs all done in 49's
TUE - Rest day, thought I should have one as its been over 4 weeks since that last day I had off running
Wed - AM - 30 mins
PM - 55mins - Progressive run
THURS - AM - 34mins
PM - 55 mins Including 30mins of Fartlek training mixed distance and recovery
FRI - AM - 34 Mins
PM 35 Mins (tired)
SAT - AM 15mins Flat out followed by 4 x 60 secs off 60 secs recovery
SUN - AM - 1 hr 38 mins finish Strong
Mon - AM - 37mins
PM - 20min wu/cd
3 blocks of 5 x 300meter with the 5th been in 45secs all done in 49's
TUE - Rest day, thought I should have one as its been over 4 weeks since that last day I had off running
Wed - AM - 30 mins
PM - 55mins - Progressive run
THURS - AM - 34mins
PM - 55 mins Including 30mins of Fartlek training mixed distance and recovery
FRI - AM - 34 Mins
PM 35 Mins (tired)
SAT - AM 15mins Flat out followed by 4 x 60 secs off 60 secs recovery
SUN - AM - 1 hr 38 mins finish Strong
Monday, 16 April 2012
Training Update
9th - 15th April 2012
A standard week, I got a late entry into the Cambridge running festival for the Sunday but did not realise it was all off road and also very cold. I had a chat with a fellow runner from Cambridge Sullivan Smith and we decided that we would use it as more of a hard tempo run and not go all out and race. It worked out very well we finished 1st and 2nd in around 33 mins. A very well organised event with over 100peoplke in attendance, one to look for next year.
Mon - 78Mins
Tue - AM - 36Mins Easy
PM - 41mins - 20mins out easy then 20mins faster pace coming back on the same route
Wed - AM - 36 Mins easy
Pm - 4 X 800meter the 1 x 40meter 2 sets
The aim was to run controlled at 2.30 for the 8's then 61/62 for the 400's
Times were - 2.28/2.29/2.29/2.27/61secs/2.28/2.29/2.28/2.27/60secs
Thurs - PM 65mins, legs felt very tired
Fri - PM 55Mins + 6 x 100m strides (uphill)
Sat - AM - 41mins easy
Sun - AM 10k Tempo in 33.15 at Cambourne 10k, all off road
PM 37 Mins very easy to flush the legs out
A standard week, I got a late entry into the Cambridge running festival for the Sunday but did not realise it was all off road and also very cold. I had a chat with a fellow runner from Cambridge Sullivan Smith and we decided that we would use it as more of a hard tempo run and not go all out and race. It worked out very well we finished 1st and 2nd in around 33 mins. A very well organised event with over 100peoplke in attendance, one to look for next year.
Mon - 78Mins
Tue - AM - 36Mins Easy
PM - 41mins - 20mins out easy then 20mins faster pace coming back on the same route
Wed - AM - 36 Mins easy
Pm - 4 X 800meter the 1 x 40meter 2 sets
The aim was to run controlled at 2.30 for the 8's then 61/62 for the 400's
Times were - 2.28/2.29/2.29/2.27/61secs/2.28/2.29/2.28/2.27/60secs
Thurs - PM 65mins, legs felt very tired
Fri - PM 55Mins + 6 x 100m strides (uphill)
Sat - AM - 41mins easy
Sun - AM 10k Tempo in 33.15 at Cambourne 10k, all off road
PM 37 Mins very easy to flush the legs out
Wednesday, 11 April 2012
Training Log + Trowse 10k
02 - 08 April 2012
This week ended with running the Trowse 10k in Norwich. It is a very well organised event which takes place each year on Easter Sunday. It is a tough course of 2 laps running up next to Norwich dry ski slop so a long gradual hill in the middle (twice)
I ended up running 32mins 42seconds coming in 2nd place only 20 seconds behind the winner.
Mon - AM - 35Mins
PM - 2 sets of 8X300meter with 600 Meter T/T at the end all done in 50/51secs
Tue - 1hr Run (easy)
Wed - AM - 36Mins
PM Hill Reps 3 x 60secs then 1 x 90 secs repeat 3 times 90 seconds recover. 20min WU/CD
Thurs - PM - 65 Mins
Fri - AM - 35Mins
PM - 37 Mins + 4 x 100m strides
Sat - 41Mins Nice and easy
Sun 10k - 32.42 with 20min w/u and 10 min C/D
This week ended with running the Trowse 10k in Norwich. It is a very well organised event which takes place each year on Easter Sunday. It is a tough course of 2 laps running up next to Norwich dry ski slop so a long gradual hill in the middle (twice)
I ended up running 32mins 42seconds coming in 2nd place only 20 seconds behind the winner.
Mon - AM - 35Mins
PM - 2 sets of 8X300meter with 600 Meter T/T at the end all done in 50/51secs
Tue - 1hr Run (easy)
Wed - AM - 36Mins
PM Hill Reps 3 x 60secs then 1 x 90 secs repeat 3 times 90 seconds recover. 20min WU/CD
Thurs - PM - 65 Mins
Fri - AM - 35Mins
PM - 37 Mins + 4 x 100m strides
Sat - 41Mins Nice and easy
Sun 10k - 32.42 with 20min w/u and 10 min C/D
Monday, 2 April 2012
Latest Training 26th Mar - 01st Apr
The weather this week was perfect for running, shorts and t-shirt all the way, the leggins did not come out at all, but looking at the following week they might have to stay out a little longer before packing away for the summer.
This weeks training;
Mon - AM - 30Min Very east
PM - 20 x 200meter of 75 secs recover all done in 31/32 - 20min warm up/10min cooldown
Tue - AM - 70Min (off road)
Wed - AM 30Min
PM 6 X Hill efforts (same as last week) all done in under 1min 45secs (5 secs better than last week) + 4 x 30 second efforts with 30 secs recovery
Thurs - AM - 60 Mins
Fri - AM 68 Mins + 5 x 100meter strides
Sat - AM - 35min very easy
Sunday - AM Braintree 5mile road race; 2nd place overall in 26min 12 secs - Q multi terrain course with some rolling hills, felt a lot better than the previous weeks so heading in the right direction. Last time I did a 5mile race was in 2010
Next week, Trowse 10k on the Sunday.
This weeks training;
Mon - AM - 30Min Very east
PM - 20 x 200meter of 75 secs recover all done in 31/32 - 20min warm up/10min cooldown
Tue - AM - 70Min (off road)
Wed - AM 30Min
PM 6 X Hill efforts (same as last week) all done in under 1min 45secs (5 secs better than last week) + 4 x 30 second efforts with 30 secs recovery
Thurs - AM - 60 Mins
Fri - AM 68 Mins + 5 x 100meter strides
Sat - AM - 35min very easy
Sunday - AM Braintree 5mile road race; 2nd place overall in 26min 12 secs - Q multi terrain course with some rolling hills, felt a lot better than the previous weeks so heading in the right direction. Last time I did a 5mile race was in 2010
Next week, Trowse 10k on the Sunday.
Monday, 26 March 2012
19th - 25th March Training Diary
Common sense prevailed this week and decided not to go and run the Stowmarket half marathon. Instead I ran the 9th leg of the South England 12 stage road relays for Bedford. Overall we finished 6 and qualified for the National finals. The 12 stage is a brilliant event and also a challenge for any club to get 12 runners out all n the same day at various times. The event is 12 stages starting with a short 5km leg then a 7.5km leg and this is repeated for 12 stages and the fastest team wins. The first 25 teams qualify for the National finals in a few weeks against Midlands and Norther teams who will be holding the 12 stage events over the next few weekends.
Training for the week;
Mon - 20min warm up - 20 x 200m with 90 secs recovery (with P Barker)
Tues - AM - 40 min
PM 37 min easy
Wed - 1hr
Thursday - 20min warm up / 6 x hill effort in Thetford forest / 20min warm down
Fri - 55 min Progressive run
Sat - 55min easy
Sun - 12stage 9th Leg, 20 min easy jog after the event.
Training for the week;
Mon - 20min warm up - 20 x 200m with 90 secs recovery (with P Barker)
Tues - AM - 40 min
PM 37 min easy
Wed - 1hr
Thursday - 20min warm up / 6 x hill effort in Thetford forest / 20min warm down
Fri - 55 min Progressive run
Sat - 55min easy
Sun - 12stage 9th Leg, 20 min easy jog after the event.
Monday, 19 March 2012
Just Running
After a few weeks out with illness, my plan this week was just to go out and run, just go on how I feel and see what happens. I did go and run the East Anglian league race on Wednesday at RAF Barnham and a lack of running showed.
Mon - 50mins
Tues - 35mins
Wed - East Anglian League 3rd overall - 6mile plus 20min Warm Up
Thurs - 40mins + 6 100metre strides
Fri - 55min
Sat - 30min
Sun - 72mins
Still undecided on weather to run the Stowmarket Half next Sunday.
Have a good week of running
Mon - 50mins
Tues - 35mins
Wed - East Anglian League 3rd overall - 6mile plus 20min Warm Up
Thurs - 40mins + 6 100metre strides
Fri - 55min
Sat - 30min
Sun - 72mins
Still undecided on weather to run the Stowmarket Half next Sunday.
Have a good week of running
Monday, 12 March 2012
End of the Cross Country Season
The cross country season drew to a close this weekend with the Inter Counties cross country race held in Birmingham. Thanks to a chest infection I was unable to run, but now we look forward to marathon season and also the road relays before that track season starts.
So Final results from the Suffolk Winter League:
Overall Male Winner;
1st Steve Robinson - Runability (St Edmund Pacers) Overall score 5 Points
2nd Adam Thomas - Waveney Valley Score 9 Points
5th Vincent Coogan - Runability (Newmarket Joggers) Score - 27 Points
Well done to Jo who won the Women's League.
Up next, get back to running and hopefully run the Stowmarket half Marathon organized by Stowmarket Striders on the 25th March. http://www.stowmarketstriders.org.uk/StowHalf.shtml
So Final results from the Suffolk Winter League:
Overall Male Winner;
1st Steve Robinson - Runability (St Edmund Pacers) Overall score 5 Points
2nd Adam Thomas - Waveney Valley Score 9 Points
5th Vincent Coogan - Runability (Newmarket Joggers) Score - 27 Points
Well done to Jo who won the Women's League.
Up next, get back to running and hopefully run the Stowmarket half Marathon organized by Stowmarket Striders on the 25th March. http://www.stowmarketstriders.org.uk/StowHalf.shtml
Sunday, 22 January 2012
Training Diary 16th - 22nd Jan
After a few weeks of injury, illness and mixed form here is a good weeks training. I always believe if you hit a plateau then you should change something maybe just one run but challenge the body and mind in a different way. It also helps to know plenty of people who run that you can get advice from as everyone is different in how they react to training/adaption.
Monday - AM - 52Mins Off Road steady running (7)
PM - 65Mins 1 Hour at a good pace, close to tempo running (9) If anyone fancies joining me on a Monday feel free just let me know, I go round bury from the shop starting at 5.30pm
Tuesday - PM - 1hr 25Min Finish strong (12)
Wednesday - AM - 34 Min Easy running (4)
PM - Track Bury, 5 x 4mins 2 sets average just over 1200m, not pushing just aiming for a constant pace but not working flat out. 40min WU/CD (12)
Thursday - AM - 40Mins easy running (6)
PM - 1HR Progressive Run (9)
Friday - PM - 1Hr 30Min including 6 x 200m, after reading an article on HIT training (High intensity training) Short effort up to 30 seconds at max effort then full active recovery (13)
Saturday - pm - 56Mins Very easy, loosen up for Sunday (8)
Sunday - AM - Suffolk Cross Country 1st Place, (6)
PM - 35 Mins easy running - (5)
Total miles for the week 91, only count miles for this purpose, its the time spent running that is more important.
Monday - AM - 52Mins Off Road steady running (7)
PM - 65Mins 1 Hour at a good pace, close to tempo running (9) If anyone fancies joining me on a Monday feel free just let me know, I go round bury from the shop starting at 5.30pm
Tuesday - PM - 1hr 25Min Finish strong (12)
Wednesday - AM - 34 Min Easy running (4)
PM - Track Bury, 5 x 4mins 2 sets average just over 1200m, not pushing just aiming for a constant pace but not working flat out. 40min WU/CD (12)
Thursday - AM - 40Mins easy running (6)
PM - 1HR Progressive Run (9)
Friday - PM - 1Hr 30Min including 6 x 200m, after reading an article on HIT training (High intensity training) Short effort up to 30 seconds at max effort then full active recovery (13)
Saturday - pm - 56Mins Very easy, loosen up for Sunday (8)
Sunday - AM - Suffolk Cross Country 1st Place, (6)
PM - 35 Mins easy running - (5)
Total miles for the week 91, only count miles for this purpose, its the time spent running that is more important.
Thursday, 19 January 2012
Update
Its been a whie since the last blog, a New year and New goals. Just a quick update of a few races that happened over the last few weeks.
New Years Eve 10k at Ely - Steve Robinson 4th Place 32min 39 secs
Suffolk Cross Country Champs 2012 - Steve Robinson 3rd Senior Man
Ryston Runners Open Series Cross Country 5K - Steve Robinson 2nd Place 15min 35 secs
The next event is the 3rd Round of the Suffolk winter league at Nowton park Bury St Edmunds this Sunday (22nd Jan). Look out for Vince posting his Paris Marathon training up here soon.
New Years Eve 10k at Ely - Steve Robinson 4th Place 32min 39 secs
Suffolk Cross Country Champs 2012 - Steve Robinson 3rd Senior Man
Ryston Runners Open Series Cross Country 5K - Steve Robinson 2nd Place 15min 35 secs
The next event is the 3rd Round of the Suffolk winter league at Nowton park Bury St Edmunds this Sunday (22nd Jan). Look out for Vince posting his Paris Marathon training up here soon.
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