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.

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.