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