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
Tuesday, 24 April 2012
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.
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