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

Training and Racing

The above was taken at the Newmarket 10km last Sunday, this was the first time I have done this race and its a tough course with the last 3k mainly up hill. I managed to come first in a time of 32.39 which I was happy with as I just wanted a run out. My next race is a 10,000 a Biggleswade so looked for a tough 10k and Newmarket fitted the Bill.

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.

Neilson Hall (Bedford & County) 29:17 road
Ian Kimpton (Lincoln Wellington) 29:31
Ben Fish (Blackburn) 29:38 road
Paul Martelletti (Victoria Park & Tower Hamlets) 29:43
Adrian Marriott (Wells City) 29:47
Darren Deed (Bedford & County) 29:48 road
Dave Norman (Altrincham AC) 29:49 road
Matt Bowser (Lincoln Wellington) 29:57 road
Aaron Scott (Notts) 30:14
Tommy Davies (Cardiff) 30:15 road
Neil Addison (Shaftsbury Barnet) 30:18 road
John Gilbert (Kent) 30:22
Steve Naylor (Bedford & County) 30:39 road
Dermot Cummins (Waterford, Ireland) 14:36 *5000m PB
Matt Almond (Coventry) 30:40
Shaun Dixon (Highgate) 30:47 road
Mike Burrett (Leeds City) 30:53
Michael Crawley (Durham) 30:53
Harry Carter (City of Portsmouth) 30:54
Henry Dodwell (Highgate) 31:00
Ben Pochee (Highgate) 31:10 road
Matt Clough (Leeds City) 31:12
Steven Robinson (Bedford & County) 31:13 road
Fabian Downs (Chiltern) 31:43
William MacKay (Bedford & County) 31:47
Dave Alcock (Victoria Park & Tower Hamlets) 31:52
Josh Entwistle (City of Norwich) 31:53
Richard Phillips (Serpentine) 31:54
Jack Parslow (Dacorum & Tring) 32:08
Sean Ledger (Mansfield) 32:10
Mark Ryall (Victoria Park & Tower Hamlets) 32:20
Josh Stone (Lincoln Wellington) 32:25
Adrian Lowther (Medway & Maidstone) 32:45
Chris Curtis (Corby) 32:50