27th Feb (am) 17 miles @ 8:37 pace
Gade Valley Harriers organise a series of runs, each progressively longer, in the lead up to London marathon. A few runners from my club were running there this morning, so I thought it would be a good way to do my long run, and a good change of scenery too.
Standing around at the start was freezing! But, once we got running, the sun came out and it felt like a beautiful spring day. The first three miles of the course are along the Grand Union Canal. We started right at the back, so it meant jogging very slowly for these first miles. Once onto the open road, Martin (club mate) and I were able to increase the pace a bit. We clicked off a few miles at around 8:20, then a few at closer to 7:20. There was some great scenery as we ran through the Ashridge forest area (made note to go back there bikejoring with Olly) and some nice long dragging climbs too - the one from 12-13 miles was really nice! :)
Felt good energy-wise when I finished, but my left achilles is very tight now. Massage and rest tonight and hope it's ok for training tomorrow :-/
Sunday, 27 February 2011
Saturday, 26 February 2011
Butterfly
26th Feb (am) 65min slow, 6.5miles
Woke really early this morning (530am) and waited for some sun before setting off on a run. Was raining throughout, so the trails were flooded - mid-shin puddles of mud, horse p**s and whatever else has washed onto the trail. Nice! But we did 6.5 miles real easy, just 10-min/miling. Really nice to get out so early when the trails were empty. Some good bonding time with Olly :-) Now getting ready to go out to the Opera. I'm taking my mother to see Madam Butterfly, so should be a nice afternoon.
Woke really early this morning (530am) and waited for some sun before setting off on a run. Was raining throughout, so the trails were flooded - mid-shin puddles of mud, horse p**s and whatever else has washed onto the trail. Nice! But we did 6.5 miles real easy, just 10-min/miling. Really nice to get out so early when the trails were empty. Some good bonding time with Olly :-) Now getting ready to go out to the Opera. I'm taking my mother to see Madam Butterfly, so should be a nice afternoon.
Friday, 25 February 2011
Recovery
Fr 25th Feb (pm) recovery session
Legs are quite heavy today. Hard run last night and it's the end of the working week, so it's to be expected. So tonight was just a 30min spin, 30min jog on the 'mill and a weights circuit session. Total of about 90min training, but all at low/moderate intensity.
I've couple of days off work next week, so a four day weekend means a couple of big training days, lots more recovery time and more fun time with the dogs. Think I'll get in some bikejoring with Olly and at least two of the days. Pic attached of Olly bikejoring last weekend.
Thursday, 24 February 2011
Club runnin'
24th Feb (pm) 8.5 miles, 1:07:28, 7:56pace.
I was feeling tired today after a hectic day at work getting bogged down in 'migrant health data'. Oh, the fun! But a pre-run bounty bar must have given me a bit of a rush as I had a great run. Was meant to be an average of 8min/miles, so I was close. Not a very steady pace though - steep, long hill in the first mile saw an 8:40, then a few miles at more like 7:15 pace, wrapped up with a couple at 8:15. Due to the hills on the course, it's to be expected. They make for a tough run too! But great to run with a group from the club - the conversation makes the run much easier... as does the promise of a cool, frosty pint of Magners waiting at the club-house at the end :-)
I was feeling tired today after a hectic day at work getting bogged down in 'migrant health data'. Oh, the fun! But a pre-run bounty bar must have given me a bit of a rush as I had a great run. Was meant to be an average of 8min/miles, so I was close. Not a very steady pace though - steep, long hill in the first mile saw an 8:40, then a few miles at more like 7:15 pace, wrapped up with a couple at 8:15. Due to the hills on the course, it's to be expected. They make for a tough run too! But great to run with a group from the club - the conversation makes the run much easier... as does the promise of a cool, frosty pint of Magners waiting at the club-house at the end :-)
Wednesday, 23 February 2011
I'm back!
It's so long since I posted on this blog, but I figured that I'd start to share my build up for the Kent 24-hour challenge. For those who don't know; I started this race in 2010, but started too fast. The race starts at 12 noon, so I was running hard when it was at its hottest. Result - I got dehydrated and had to play catch-up. I ended up pulling out of the event at the triple mara point (78.6 miles) which I'd hit in just over 17hrs. My legs felt great, but after a 30min nap, I pee'd blood, so knew that was my "time to stop" calling. So, I'll be prep'ing for this one again with the goal of running x4 mara's in the 24hr time limit.
Tue 22nd Feb (pm)
30min spin watching "Indulgence" with Anton Krupicka.
6.5 miles with barefoot tempo run on the track - last mile at 6:19 before cooling down.
Wed 23rd Feb (8miles)
(am)
4.75 miles jog with Olly on very muddy trails and in a nice cooling rain shower. Always a struggle to get out the door when it's raining, but love it once I'm out. Trails empty! :)
(pm)
Very tired after dragging into London for a conference. Home later than usual, so did a light session to loosen out: 30min spinning and 30min jogging on the 'mill.
Tue 22nd Feb (pm)
30min spin watching "Indulgence" with Anton Krupicka.
6.5 miles with barefoot tempo run on the track - last mile at 6:19 before cooling down.
Wed 23rd Feb (8miles)
(am)
4.75 miles jog with Olly on very muddy trails and in a nice cooling rain shower. Always a struggle to get out the door when it's raining, but love it once I'm out. Trails empty! :)
(pm)
Very tired after dragging into London for a conference. Home later than usual, so did a light session to loosen out: 30min spinning and 30min jogging on the 'mill.
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