7.4 miles
To work: 3.5 miles @ 8.03 pace
Back: 3.9 miles @ 8.14 pace
Didn't feel particularly like running today, but as usual once you get going it feels much better. Maybe it was James waking me up for Teletubbies at 6am that was putting me off! Another grey dreary January day and a few more miles have been chalked off. Thick socks seem to be the answer to the blisters, touch wood. No more problems to report there. After a good tennis session on Monday night and the race on Sunday (I think this took more out of me than I expected), I do feel the leg muscles are a little tired, so it's a rest day tomorrow. The schedule says 'Run' but I think I'll be listening to my body, going out again at Bournville on Thursday. Incidently, had the official time for the Sunday race - I clocked exactly the same 'official' time as last year - 54.27. I wonder what the chances of that were? I guess I could run the course another hundered times and not replicate a time. Have to remember this if there's a Handicap race later in the year!
Wednesday, January 31, 2007
Sunday, January 28, 2007
Sunday 28th January 2007
Race - Not the Roman 1X (Stratford Upon Avon) - 12km race
7.44 miles in 54.18
7.18 mins p/m pace
Summary of week 3 - 25.8 miles
Interesting week. Mileage OK and enjoyed Sunday's race - good to be working at around 7 - 7.30 min mile pace after so many slower training runs. Definately feeling like the stamina is being built up, which I guess is the key in January, and no real aches and pains. Time to tackle now some longer runs in Feb
Race
Last year it was thick fog, this year a breezy, dull winter's day for the Not the Roman 1X. Very friendly race, well marshalled by Stratford Upon Avon Athletic Club with a particularly enthusiastic emcee. Seemed a decent turnout from Bourneville, possibly a dozen or so of us. Once the initial fields had been navigated through I had forgotten how the first few miles of the run, a very unusual distance of 12km, were based on a gradual incline, into the wind. Managing to slipstream a couple of runners seemed the best policy to save energy. One hill to test about 3 miles into the race and then it was left to pass through a couple of small picturesque villages, taking in a couple of treachorous downhill hairpin bends. It's funny the things you think about when on these runs. I was taking in some decent views and a little rare winter sun at about the 5 mile mark, when it finally dawned on me why I will never run particularly quickly. Apart from the obvious lack of a gazelle like build, I suspect I don't try hard enough in races! Giving blood and guts performance takes real motivation and if it deters from taking in views and talking to those around you, it seems to be just that little bit too serious! Anyhow, this little pyschological nugget induced a final spurt for the past couple of miles and I managed to up the work rate and gain a few places. Finished in pretty much the same time as last year and the race was a welcome change from the marathon training long runs. In talking to other runners this seems to be an annual event for many, definately recommended
7.44 miles in 54.18
7.18 mins p/m pace
Summary of week 3 - 25.8 miles
Interesting week. Mileage OK and enjoyed Sunday's race - good to be working at around 7 - 7.30 min mile pace after so many slower training runs. Definately feeling like the stamina is being built up, which I guess is the key in January, and no real aches and pains. Time to tackle now some longer runs in Feb
Race
Last year it was thick fog, this year a breezy, dull winter's day for the Not the Roman 1X. Very friendly race, well marshalled by Stratford Upon Avon Athletic Club with a particularly enthusiastic emcee. Seemed a decent turnout from Bourneville, possibly a dozen or so of us. Once the initial fields had been navigated through I had forgotten how the first few miles of the run, a very unusual distance of 12km, were based on a gradual incline, into the wind. Managing to slipstream a couple of runners seemed the best policy to save energy. One hill to test about 3 miles into the race and then it was left to pass through a couple of small picturesque villages, taking in a couple of treachorous downhill hairpin bends. It's funny the things you think about when on these runs. I was taking in some decent views and a little rare winter sun at about the 5 mile mark, when it finally dawned on me why I will never run particularly quickly. Apart from the obvious lack of a gazelle like build, I suspect I don't try hard enough in races! Giving blood and guts performance takes real motivation and if it deters from taking in views and talking to those around you, it seems to be just that little bit too serious! Anyhow, this little pyschological nugget induced a final spurt for the past couple of miles and I managed to up the work rate and gain a few places. Finished in pretty much the same time as last year and the race was a welcome change from the marathon training long runs. In talking to other runners this seems to be an annual event for many, definately recommended
Friday, January 26, 2007
Thurrsday 25th January 2007
9.52 miles - 1hr 21m @ 8.32 p/m
BVH
Clocking up the mileage after a meagre week. Ran to BVH and didn't feel like reps with a race coming up on Sunday, so joined Martin's group for a run. Icy evening but good gentle meander down to Selly park at 8.50 p/m pace. Funny how the miles seem to pass quicker when you're chatting to other runners and makes a change from running alone. Ran back to realise a good 9.5 miles for the evening with a carrot cake reward awaiting! Thick socks may be the answer on the blister front - certainly helped cushion the running today - I guess I'll have to wait and see.
BVH
Clocking up the mileage after a meagre week. Ran to BVH and didn't feel like reps with a race coming up on Sunday, so joined Martin's group for a run. Icy evening but good gentle meander down to Selly park at 8.50 p/m pace. Funny how the miles seem to pass quicker when you're chatting to other runners and makes a change from running alone. Ran back to realise a good 9.5 miles for the evening with a carrot cake reward awaiting! Thick socks may be the answer on the blister front - certainly helped cushion the running today - I guess I'll have to wait and see.
Wednesday, January 24, 2007
Monday 22nd January 2007
20km - exercise bike (45 mins)
I swore I would never be caught on an exercise bike in front of location, location! Well, I learnt a lot about the property market in Herefordshire, and burnt off a few calories whilst the boys slept, and Sian was at Pizza Express! Good workout on the bike - no tennis as again, the indoor dome is broken.
I swore I would never be caught on an exercise bike in front of location, location! Well, I learnt a lot about the property market in Herefordshire, and burnt off a few calories whilst the boys slept, and Sian was at Pizza Express! Good workout on the bike - no tennis as again, the indoor dome is broken.
Tuesday 23rd January 2007
No running - visited Dr Patel at Harborne Medical Centre regarding blistering. He remebered me from the stress fracture last year - thought maybe I was returning with another! He put my mind at rest, with a little surgical gauze and as long as the blister remains closed, it should go away swiftly. Feeling positive and with no long runs in the next fortnight (races for the next couple of weekends), this should help.
Wednesday 24th January 2007
8.8 miles
To work: 3.62m @ 8.00 mins p/m
Back: 5.2m @ 8.04 m/pm
Hmm, more thoughts on solving the blistering problems. Tried thick socks (Hilly Monoskin X-Country socks) to reduce the co-effiecient of friction. In theory this should ease blistering and worn on both runs today inside the shoe, they did feel comfortable although I knew the blister was still there. It's still unbroken, and more a distraction than a discomfort - I guess only resting it, and then controlling it, is the only way to get rid. I've ordered some Spenco Insoles - containing closed-cell neoprene to reduce friction on the underside of the foot. Maybe these will help. I need to ensure the foot stays dry (moist rather than wet is the worst possible cause of blisters), avoid any lubrication (only useful for runs of less than an hour - and after actually increase friction by holding water), wear acrylic or polyester socks (better than cotton or wool apparently), apply Moleskin (I'm using a surgical gauze), and according to the Internet, this should reduce blistering risks to nearly zero - I feel likel a Don of Blistering processes! Practically, when it is cured, I need to continue using the surgical spirit and toughen up the skin - I'll end up with Rhino Hind feet!
A new hazard for 2007 today - Ice. In the midst of a very cold spell - fantastic for running though. Couple of enjoyable runs - didn't feel like I was working too hard and body temperature well regulated by external environment. Enjoyed the Cotteridge circuit on the way home.
To work: 3.62m @ 8.00 mins p/m
Back: 5.2m @ 8.04 m/pm
Hmm, more thoughts on solving the blistering problems. Tried thick socks (Hilly Monoskin X-Country socks) to reduce the co-effiecient of friction. In theory this should ease blistering and worn on both runs today inside the shoe, they did feel comfortable although I knew the blister was still there. It's still unbroken, and more a distraction than a discomfort - I guess only resting it, and then controlling it, is the only way to get rid. I've ordered some Spenco Insoles - containing closed-cell neoprene to reduce friction on the underside of the foot. Maybe these will help. I need to ensure the foot stays dry (moist rather than wet is the worst possible cause of blisters), avoid any lubrication (only useful for runs of less than an hour - and after actually increase friction by holding water), wear acrylic or polyester socks (better than cotton or wool apparently), apply Moleskin (I'm using a surgical gauze), and according to the Internet, this should reduce blistering risks to nearly zero - I feel likel a Don of Blistering processes! Practically, when it is cured, I need to continue using the surgical spirit and toughen up the skin - I'll end up with Rhino Hind feet!
A new hazard for 2007 today - Ice. In the midst of a very cold spell - fantastic for running though. Couple of enjoyable runs - didn't feel like I was working too hard and body temperature well regulated by external environment. Enjoyed the Cotteridge circuit on the way home.
Sunday, January 21, 2007
Sunday 21st January 2007
Summary after 'week 2'
33.4 miles - all going well to plan. Excellent long run and motivated work runs during the week. Have to keep an eye on blistering problems but so far, so good. Still can't seem to manage the 'slow run' times, meandering between the more managable 3.45 marathon schedule and that set out for the 3.30 pace.
12.34 m (1hr 41 mins) @ 8.15 p/m
A4040 to Handsworth and canals on return
The calm after the storm. After spending the early part of the weekend hunting out replacement conifors after the midweek battering, I couldn't have asked for better conditions for this weekends long run. An early start, to Sian's dismay, as I was out by 7am, taking in a glorious sunrise over Winson Green, passing the clubbers on the way home. Road ran to Handsworth and in true Mr Ben style, just as I lost the route to the canal, it appeared! Run was excellent, took it steady and enjoyed it. No problem with fitness, but a slight concern with right foot blistering, a large area is now tender - unbroken skin but irritated, especially after about 10 miles. Have to be careful, maybe go for a checkup.
Love the new Garmin especially with the SportTracks free downloadable software - gives every possible statistic on the running performance that any techie geek could ask for!
33.4 miles - all going well to plan. Excellent long run and motivated work runs during the week. Have to keep an eye on blistering problems but so far, so good. Still can't seem to manage the 'slow run' times, meandering between the more managable 3.45 marathon schedule and that set out for the 3.30 pace.
12.34 m (1hr 41 mins) @ 8.15 p/m
A4040 to Handsworth and canals on return
The calm after the storm. After spending the early part of the weekend hunting out replacement conifors after the midweek battering, I couldn't have asked for better conditions for this weekends long run. An early start, to Sian's dismay, as I was out by 7am, taking in a glorious sunrise over Winson Green, passing the clubbers on the way home. Road ran to Handsworth and in true Mr Ben style, just as I lost the route to the canal, it appeared! Run was excellent, took it steady and enjoyed it. No problem with fitness, but a slight concern with right foot blistering, a large area is now tender - unbroken skin but irritated, especially after about 10 miles. Have to be careful, maybe go for a checkup.
Love the new Garmin especially with the SportTracks free downloadable software - gives every possible statistic on the running performance that any techie geek could ask for!
Friday, January 19, 2007
Friday 19th January
A deserved Rest Day!
Should have been playing tennis but the Dome split at David Lloyd so all indoor tennis was cancelled. Good to have a day off - it is only the second official week - so celebrated with a Subway and later, a curry!
Should have been playing tennis but the Dome split at David Lloyd so all indoor tennis was cancelled. Good to have a day off - it is only the second official week - so celebrated with a Subway and later, a curry!
Thursday 18th January
BVH 600m reps. 5.1 miles in all
Good rep session at Bourneville after a day of major storms - responsible for uprooting the remaining conifers in the front garden. Daniel was upset that the trees will have to shredded tomorrow, Sian is livid that we now have a wonderful panoramic view of the route 11 bus shelter. Bummer really.
Jogged down to the Bristol Road and did 10 600m reps on a path with track like virtues. All about technique we were told and it was testing. Ran each in about 6.10 per mile pace - the new Garmin dosen't reset each lap after you stop it, so I don't have exact readings. Whole session averaged at 7.26 p/m pace.
Good rep session at Bourneville after a day of major storms - responsible for uprooting the remaining conifers in the front garden. Daniel was upset that the trees will have to shredded tomorrow, Sian is livid that we now have a wonderful panoramic view of the route 11 bus shelter. Bummer really.
Jogged down to the Bristol Road and did 10 600m reps on a path with track like virtues. All about technique we were told and it was testing. Ran each in about 6.10 per mile pace - the new Garmin dosen't reset each lap after you stop it, so I don't have exact readings. Whole session averaged at 7.26 p/m pace.
Wednesday 17th January 2007
7.5 miles
To work: 3.5 miles @ 8.16 p/m
Back: 3.8m @ 8.09 p/m
Dithered about running to work today as it's so much easier to drive! Forced myself out and had a couple of good runs. Strangely I seem to have slowed - I know I'm trying to slow down from regular tempo, maybe it's affecting shorter runs to. Or maybe listening to the Beatles rather than dance music has the same effect! Blister area not great on the right foot - it feels tender but rest seems to cure it. No other niggles to report
To work: 3.5 miles @ 8.16 p/m
Back: 3.8m @ 8.09 p/m
Dithered about running to work today as it's so much easier to drive! Forced myself out and had a couple of good runs. Strangely I seem to have slowed - I know I'm trying to slow down from regular tempo, maybe it's affecting shorter runs to. Or maybe listening to the Beatles rather than dance music has the same effect! Blister area not great on the right foot - it feels tender but rest seems to cure it. No other niggles to report
Wednesday, January 17, 2007
Tuesday 16th January 2007
8.5 miles
To work: 3.5 m @ 8.18 p/m
Back: 5.19m @ 8.33 p/m
Building up the miles. Good runs, favourite route back through Cotteridge. Legs feeling quite fresh although must watch right foot blisters. maybe wrong socks? Should have another couple of work runs tomorrow
No running on Monday - had a good tennis lesson though at david Lloyd annd tried to callibrate the HRM on the treadmill. Couldn't get herat rate max above 171 - not sure if this is right!
To work: 3.5 m @ 8.18 p/m
Back: 5.19m @ 8.33 p/m
Building up the miles. Good runs, favourite route back through Cotteridge. Legs feeling quite fresh although must watch right foot blisters. maybe wrong socks? Should have another couple of work runs tomorrow
No running on Monday - had a good tennis lesson though at david Lloyd annd tried to callibrate the HRM on the treadmill. Couldn't get herat rate max above 171 - not sure if this is right!
Sunday, January 14, 2007
Sunday 14th January 2007
10.6 miles in 1hr 27 mins @ 8.11 p/mile
Town - Science Park - canal
Summary of official 'Week 1' - 32 miles
Loosly followed the guide for a 3.30 marathon and certainly enjoyed the long run. More of the same to follow and feeling fresh - MUST slow down for the long run next week though I think.
Fantastic conditions for my long run today - cold but blue clear skies and a negligible wind. Managed to get out at about 8.30am in what seemed a full set of armour, with the new HR monitor with the Garmin 305, a water bottle holder and the usual music acompaniament. The HR monitor seems pretty good. It took a little while to settle down but then confirmed what I suspected - that with an average of 149 bpm, it constitutes a moderate work out. However, this is very roughly calculating my max HR at 186 - I'll work on calculating this properly in the gym tomorrow. It was also comfortable enough. Wouldn't usually go out with the bottles but I'm trying to get used to it for the longer runs. Ran to town and through to the Aston Science Park before following an old industrialised part of the canal network with a myriad of tunnels. Will explore this side of the canal fuller with the longer runs, but the training guide suggests no more than a 10 miler for an 'official' first week. I suspect I haven't sussed this slow run thing yet though - I really need to get used to doing nearer 9 minute miles, although it really did feel very comfortable. No injury worries, just the usual irritation of blisters - just par for the course unfortunately. All in all, a good session and a good week!
Town - Science Park - canal
Summary of official 'Week 1' - 32 miles
Loosly followed the guide for a 3.30 marathon and certainly enjoyed the long run. More of the same to follow and feeling fresh - MUST slow down for the long run next week though I think.
Fantastic conditions for my long run today - cold but blue clear skies and a negligible wind. Managed to get out at about 8.30am in what seemed a full set of armour, with the new HR monitor with the Garmin 305, a water bottle holder and the usual music acompaniament. The HR monitor seems pretty good. It took a little while to settle down but then confirmed what I suspected - that with an average of 149 bpm, it constitutes a moderate work out. However, this is very roughly calculating my max HR at 186 - I'll work on calculating this properly in the gym tomorrow. It was also comfortable enough. Wouldn't usually go out with the bottles but I'm trying to get used to it for the longer runs. Ran to town and through to the Aston Science Park before following an old industrialised part of the canal network with a myriad of tunnels. Will explore this side of the canal fuller with the longer runs, but the training guide suggests no more than a 10 miler for an 'official' first week. I suspect I haven't sussed this slow run thing yet though - I really need to get used to doing nearer 9 minute miles, although it really did feel very comfortable. No injury worries, just the usual irritation of blisters - just par for the course unfortunately. All in all, a good session and a good week!
Saturday 13th January 2007
4.5 miles - Treadmill
An active day with Dan playing tennis and swimming at David Lloyd and later picking up Sian's new car. Had a chance to run whilst Dan had his lesson - an easy 40 minutes or so on the treadmill.
An active day with Dan playing tennis and swimming at David Lloyd and later picking up Sian's new car. Had a chance to run whilst Dan had his lesson - an easy 40 minutes or so on the treadmill.
Friday, January 12, 2007
Thursday 11th January 2007
8.05 miles
BVH training
2.28m run to BVH @ 8.27 p/m
1m warm up @ 9.06 p/m
3.07m at average of 7.23 p/m - intervals
1.66m run home @ 8.24 p/m
Good training at BVH. Ran to the club to increase my mileage and then we did interval traing around the roads off Bristol Rd. Left ankle still a little sore, feels like bruising - although not when I'm running. Club was very busy, I guess it's the New Year hiatus. Then had a good run back and the first dry run for a while! Yesterday assembled the exercise bike so should have another good outlet for cardio work. Need a good long run at the weekend if I'm to keep roughly to the training schedules
BVH training
2.28m run to BVH @ 8.27 p/m
1m warm up @ 9.06 p/m
3.07m at average of 7.23 p/m - intervals
1.66m run home @ 8.24 p/m
Good training at BVH. Ran to the club to increase my mileage and then we did interval traing around the roads off Bristol Rd. Left ankle still a little sore, feels like bruising - although not when I'm running. Club was very busy, I guess it's the New Year hiatus. Then had a good run back and the first dry run for a while! Yesterday assembled the exercise bike so should have another good outlet for cardio work. Need a good long run at the weekend if I'm to keep roughly to the training schedules
Friday 12th January 2007
No running today - busy day at work. Justin called - hoping he'll join me for a half marathon in March.
Wednesday, January 10, 2007
Monday 8th January 2007
Rest day - tennis
No running today - but a decent run out with the tennis at David Lloyd. Had a freak accident though - a ball hit me square in the eye and I was seeing stars for a while. Feeling very tender. The lady who hit me probably couldn't have managed it again, in the same place, if she tried with 1000 balls - just one of these things!
No running today - but a decent run out with the tennis at David Lloyd. Had a freak accident though - a ball hit me square in the eye and I was seeing stars for a while. Feeling very tender. The lady who hit me probably couldn't have managed it again, in the same place, if she tried with 1000 balls - just one of these things!
Tuesday 9th January 2007
9miles
5.55m @ 8.44 p/m Run back from work
3.59 m @ 8.39 p/m Run to work
Celebrating Sian's birthday but boy, does it rain in Birmingham! Got soaked on the way home (and nearly run over by a car) doing the Stirchley, Bourneville factory circuit. Felt pretty lousy all day - tired and sore eye, and the run felt a bit of a drag. I guess it's all character building. Have a sore left shin - not something that's hurting whilst running, but I'll need to keep an eye on it. Looking forward to a dry day! Will give the body a rest tomorrow before increasing the mileage at training on Thursday.
5.55m @ 8.44 p/m Run back from work
3.59 m @ 8.39 p/m Run to work
Celebrating Sian's birthday but boy, does it rain in Birmingham! Got soaked on the way home (and nearly run over by a car) doing the Stirchley, Bourneville factory circuit. Felt pretty lousy all day - tired and sore eye, and the run felt a bit of a drag. I guess it's all character building. Have a sore left shin - not something that's hurting whilst running, but I'll need to keep an eye on it. Looking forward to a dry day! Will give the body a rest tomorrow before increasing the mileage at training on Thursday.
Sunday, January 7, 2007
Sunday 7th January 2007
First week review - a very decent 34 miles! Feeling very good and looking forward to the rest of the training plan. Races have been entered so there's no going back
4.5 miles @ 8.45 pace
James has no respect for the woken dead and insisted on a 6.30am rise - after just 4.5 hrs sleep and a hang over, not the best start to the day. The day's plan was simply survival and this was just about achieved! Sian was feeling ropey as well, so we all soaked up the alcahol with a slap up TGI Friday's and then crawled back home into our shells
In the evening I braved the weather and fatigue and managed a surprisingly enjoyable run. Simple 4.5 miles of the Uni and Selly Oak hospital circuit at a leisurely 8.45 pace. Amazed to have totted up 34 miles this week - must be careful not to overtrain and get another stress fracture
4.5 miles @ 8.45 pace
James has no respect for the woken dead and insisted on a 6.30am rise - after just 4.5 hrs sleep and a hang over, not the best start to the day. The day's plan was simply survival and this was just about achieved! Sian was feeling ropey as well, so we all soaked up the alcahol with a slap up TGI Friday's and then crawled back home into our shells
In the evening I braved the weather and fatigue and managed a surprisingly enjoyable run. Simple 4.5 miles of the Uni and Selly Oak hospital circuit at a leisurely 8.45 pace. Amazed to have totted up 34 miles this week - must be careful not to overtrain and get another stress fracture
Saturday 6th January 2007
3m Treadmill @ David Lloyd - very easy
A very easy 3m at the gym, whilst Dan had his tennis lesson - without the headphones it is quite monotonous on the treadmill though. Felt good
Pete Williams up today for Pete C and Eve's engagement party in town. After the boys finally relented and went to sleep, we headed out for a few drinks. Got to bed at 2am, good bash but will sugger for it tomorrow - bang goes the minimal drinking plans - Guiness and Gin + tonics's put paid to that!
A very easy 3m at the gym, whilst Dan had his tennis lesson - without the headphones it is quite monotonous on the treadmill though. Felt good
Pete Williams up today for Pete C and Eve's engagement party in town. After the boys finally relented and went to sleep, we headed out for a few drinks. Got to bed at 2am, good bash but will sugger for it tomorrow - bang goes the minimal drinking plans - Guiness and Gin + tonics's put paid to that!
Friday, January 5, 2007
Friday 5th January
Rest Day
Legs feeling good after yesterday's reps. No running today but still avoiding the 12" Subways!
Legs feeling good after yesterday's reps. No running today but still avoiding the 12" Subways!
Thursday 4th January
5.5 miles @ 7.25 p/m: BVH pyramid reps:
1m warm up @ 7.51 p/m
400 m @ 5.52 p/m
800 m @ 6.50 p/m
1200m @ 6.20 p/m
1200m @ 7.24 p/m
800m @ 6.17 p/m
400 m @ 5.55 p/m
1.5 mile warm down @ 8.42 p/m
Good pyramid training session at Bourneville Harriers, along the Bristol Road. It worked various muscles being on variable gradients and was done at full tilt. Felt good afterwards, probably the effect of a good few recent runs, although I have a sore left shin - possibly the product of a kick from Daniel!
Chatted to Sean and Paul at the club afterwards and it wise to re-evalaute my targeted marathon time. A prediction sheet cites a 45 min 10K time to translate to a 3.25 marathon. I've done a 41.5 min 10km race so perhaps I should be targeting a 3.30 marathon, and training accordingly. Infact the RW guide puts between two stalls. I fit in with the 20m 5km, and 41.30 10km race pace, although this predicts a 1.32 1/2 mthon and 3.11 marathon (of which I'm not capable of!). Perhaps the best guide is my half martahon time (being 1.39) which, as 1.41, translates as a 3.30 marathon time. I guess this further validates training for a 3.30, rather than a 3.45 marathon this spring (unless I go for the more comfortable option!)
This translates then for training as:
Marathon pace = 8 mins p/m
Easy / Slow pace = 9 mins p/m
Threshold pace = 7.10 - 7.30 mins p/m
New Forerunner 305 arrived - hope it's easy to work!
1m warm up @ 7.51 p/m
400 m @ 5.52 p/m
800 m @ 6.50 p/m
1200m @ 6.20 p/m
1200m @ 7.24 p/m
800m @ 6.17 p/m
400 m @ 5.55 p/m
1.5 mile warm down @ 8.42 p/m
Good pyramid training session at Bourneville Harriers, along the Bristol Road. It worked various muscles being on variable gradients and was done at full tilt. Felt good afterwards, probably the effect of a good few recent runs, although I have a sore left shin - possibly the product of a kick from Daniel!
Chatted to Sean and Paul at the club afterwards and it wise to re-evalaute my targeted marathon time. A prediction sheet cites a 45 min 10K time to translate to a 3.25 marathon. I've done a 41.5 min 10km race so perhaps I should be targeting a 3.30 marathon, and training accordingly. Infact the RW guide puts between two stalls. I fit in with the 20m 5km, and 41.30 10km race pace, although this predicts a 1.32 1/2 mthon and 3.11 marathon (of which I'm not capable of!). Perhaps the best guide is my half martahon time (being 1.39) which, as 1.41, translates as a 3.30 marathon time. I guess this further validates training for a 3.30, rather than a 3.45 marathon this spring (unless I go for the more comfortable option!)
This translates then for training as:
Marathon pace = 8 mins p/m
Easy / Slow pace = 9 mins p/m
Threshold pace = 7.10 - 7.30 mins p/m
New Forerunner 305 arrived - hope it's easy to work!
Wednesday, January 3, 2007
Wednesday 3rd January 2007
3.5 miles (To work) - 28.13 (8.04 p/m)
3.5 miles (Back) - 28.44 (8.13 p/m)
Sub-marathon pace
Freshness: 8/10
Couple of runs today - running to and from work. Still running a little too quickly for the schedule, although conscientiously slower than normal pace. Gentle run in through the Uni and Canon Hill Park but had a rotton raindrenched, gale force run back - good for the soul I suppose. Legs feeling good but will have to watch the right ankle - don't want to overdo things
3.5 miles (Back) - 28.44 (8.13 p/m)
Sub-marathon pace
Freshness: 8/10
Couple of runs today - running to and from work. Still running a little too quickly for the schedule, although conscientiously slower than normal pace. Gentle run in through the Uni and Canon Hill Park but had a rotton raindrenched, gale force run back - good for the soul I suppose. Legs feeling good but will have to watch the right ankle - don't want to overdo things
Tuesday, January 2, 2007
Tuesday 2nd January 2007
Rest Day
Back to work and the world of resumes and wannabee IT professionals, so after a long run yesterday it's a day off
With this running programme I've put a fair bit of thought into my eating habits. Work's fine but must cut out the Subways! Also loading up on more water - aiming for at least 2 litres a day and cutting out the 'Snackzone' - my greatest problem is the 8pm - 10pm cupboard snacking, so I'm having to train my mindset away from this. So far so good ..... but it is only the 2nd day.
Feeling good after yesterday's run - looking forward to stretching the legs again tomorrow
Back to work and the world of resumes and wannabee IT professionals, so after a long run yesterday it's a day off
With this running programme I've put a fair bit of thought into my eating habits. Work's fine but must cut out the Subways! Also loading up on more water - aiming for at least 2 litres a day and cutting out the 'Snackzone' - my greatest problem is the 8pm - 10pm cupboard snacking, so I'm having to train my mindset away from this. So far so good ..... but it is only the 2nd day.
Feeling good after yesterday's run - looking forward to stretching the legs again tomorrow
Monday, January 1, 2007
Monday 1st January 2007
14 miles
2.03 @ 8.49 per mile (Easy Run pace) - probably too quick)
Canal run
Freshness: 8/10
Start of a New Year and a commitment to a sustained marathon training plan. I'm basing the plan on a 16 week programme (loosley based on www.runnersworld.co.uk) with the Shakespeare Marathon the goal on April 29th. Failed to get a place in the FLM (again!) but being more local, this could be good fun with less pressure to run on the back of charity money (I'd feel terrible if I collected a big fund and then failed to go through with it), especially after being injured last year after over-training
Strictly speaking this run came a week early for the start of the programme (although Eurodisney will lose me a week in early March) but once Dan and James were up and about, it seemed like a great way to start the year. Bright blue skies and off to do my favourite run, to town on the canals and over to Smethwick, taking in the Hockley canal loop. Excellent places for future photograhy - derelict warehouses around Winson Green junction. Usually I run at 8 min mile pace for training runs (7.30 p/m for my usual 1.40 half marathon) and aiming for a sub 3.45 marathon, I purposely tried to run slowly. Went off too quickly (7.30 p/m) but managed to slow and enjoy after about 4 miles. Felt really good and relaxed, even surviving a major downpour after about 9 miles (always at Smethwick!). Passed through half marathon in about 1.55 and although feeling a little stiff now, a good start. Later invested in a Garmin 305 Forerunner HRM - must research body HRM levels and use this as a guide to effort. Currently working on the basis that:
3.45 marathon = 8.30 p/m pace
Eazy Run (EZ - slow) = 9.10 - 9.30 p/m
Marathon (MP - steady) = 8.30 p/m
Tempo / Threshold (TP - hard) = 7.50 / 8.00 p/m
So. I'm already ahead of schedule and once the proper programme begins, I'll need to probably run a little less to begin with. As a marathon virgin, I want to enjoy the training rather than see it as a burden - the race itself will be the traing reward, rather than the holy grail!
2.03 @ 8.49 per mile (Easy Run pace) - probably too quick)
Canal run
Freshness: 8/10
Start of a New Year and a commitment to a sustained marathon training plan. I'm basing the plan on a 16 week programme (loosley based on www.runnersworld.co.uk) with the Shakespeare Marathon the goal on April 29th. Failed to get a place in the FLM (again!) but being more local, this could be good fun with less pressure to run on the back of charity money (I'd feel terrible if I collected a big fund and then failed to go through with it), especially after being injured last year after over-training
Strictly speaking this run came a week early for the start of the programme (although Eurodisney will lose me a week in early March) but once Dan and James were up and about, it seemed like a great way to start the year. Bright blue skies and off to do my favourite run, to town on the canals and over to Smethwick, taking in the Hockley canal loop. Excellent places for future photograhy - derelict warehouses around Winson Green junction. Usually I run at 8 min mile pace for training runs (7.30 p/m for my usual 1.40 half marathon) and aiming for a sub 3.45 marathon, I purposely tried to run slowly. Went off too quickly (7.30 p/m) but managed to slow and enjoy after about 4 miles. Felt really good and relaxed, even surviving a major downpour after about 9 miles (always at Smethwick!). Passed through half marathon in about 1.55 and although feeling a little stiff now, a good start. Later invested in a Garmin 305 Forerunner HRM - must research body HRM levels and use this as a guide to effort. Currently working on the basis that:
3.45 marathon = 8.30 p/m pace
Eazy Run (EZ - slow) = 9.10 - 9.30 p/m
Marathon (MP - steady) = 8.30 p/m
Tempo / Threshold (TP - hard) = 7.50 / 8.00 p/m
So. I'm already ahead of schedule and once the proper programme begins, I'll need to probably run a little less to begin with. As a marathon virgin, I want to enjoy the training rather than see it as a burden - the race itself will be the traing reward, rather than the holy grail!
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