Tue, Mar 27, 2012 5:13 PM: 17:30 (2.5mi, 7:00/mi) - Normal warm up with John and Neil. John had the better weekend amongst us, running and winning a local 10k then driving down to Milton Keynes to run a long leg at the relays.
|Going down the hill at 12 stage|
Tue, Mar 27, 2012 5:41 PM: 34:28 (6.06mi total, 5:41/mi) - Session was 8 x 1k off 200 jog, reps in 2:59, 3:00, 3:00, 2:58, 2:58, 2:58, 2:57, 2:53. Legs felt heavy from the half but couldn't turn down a vest off session. Hard work but got it done. To be honest wasn't meant to be doing any sessions at all this week!
Tue, Mar 27, 2012 6:23 PM: 18:01 (2.17mi, 8:18/mi) - Standard cool down, legs very tired.
Wed, Mar 28, 2012 5:24 PM: 1:19:32 (11.74, 6:46/mi) - Run out through Burghley to the Southorpe loop. Lovely weather, but legs felt terrible. Too tired to even do strides.
Thu, Mar 29, 2012 5:21 PM: 20:58 (3mi, 7:00/mi) - Longer warm up as a shorter session, all on the grass.
Thu, Mar 29, 2012 5:49 PM: 25:33 (4.17mi, 6:08/mi) - Light session: 1mi tempo (400), 4 x 400 (200),(5) 4 x 200 (200). Reps in 4:50, 67, 65, 65, 65, 30, 29, 30, 30. Did session on my own in great weather again. Wore spikes for first time and got a little blister, but all in all the session felt controlled and good.
Thu, Mar 29, 2012 6:18 PM: 22:46 (2.87mi, 7:56/mi) - Cool down with Sean in which I ranted about kids jogging in lane one and generally getting in the way.
Fri, Mar 30, 2012 4:05 PM: 44:39: (6.48mi, 6:54/mi) - Easy run on the river loop on my own. Got home early from work but legs felt terrible throughout, once again binned the strides.
Sat, Mar 31, 2012 12:02 PM: 18:45, 2.5mi (7:30/mi) - Warm up around Sutton Park on my own with strides, felt okay a lot better than yesterday, had the standard five or six toilet stops.
Sat, Mar 31, 2012 1:00 PM: 27:00: (5.4mi, 5:00/mi) - Midlands 12 Stage Relays: I got my time slightly quicker than official time, which seems about right considering I also looked at the total time when I came in and it differed from what was in the results. Just ran the leg tempo as never had anyone to run off and after passing the third guy at mile 3 never saw another runner to chase. Felt reasonably good throughout and looking forward to getting in a race in two weeks time and running sub 26:30. Legs a little heavy on the uphill drags but to be honest a lot better than they have felt all week. Finally got my new Streak XCs off Lisgo and was nice doing a race where my feet weren't being cut to pieces. 8th fastest long leg of the day, so not too bad considering how the last week has felt.
Sat, Mar 31, 2012 1:46 PM: 56:15 (7.35mi, 7:39/mi) - Long cool down, first with Blunden then Lisgo after he had finished his leg and a little session. Gave a shout to O'Dowd who was so alone on his leg that he thought he had gone the wrong way until he saw us, shows how lonely and spread out it was out there. Finally received our gold medals for the first English team at Great South Run, only the five months late...
Sun, Apr 1, 2012 10:05 AM: 1:34:01 (14mi, 6:43/mi) - Long run from Thorpe Wood and out through the villages with Neil. Legs felt a little tired again and weather a little cooler than earlier in the week. Pleased to get something done a little steadier though.
Sun, Apr 1, 2012 5:12 PM: 27:12 (4mi, 6:49/mi) - Easy few miles to shake the legs out, out and back on the meadows, felt okay.
|English 10mi champs winning team (note: Mens team despite how Martin appears on the right)|
Total Weekly Mileage 82.26 miles - Easier week after the half, but pleased with the run out on Saturday and hopefully things will be a whole lot quicker at Nationals in two weeks time. Maybe heading to Watford on Wednesday for a cheeky 3000, however if it is -3 like it says it may well be ran in hat, gloves and tights!