Saturday
County Champs- Lloyd Park Croyden 6.5km????
30.09mins
( we think that the distance was much longer than 6.5km as last year i ran 27mins in same place but this year i ran much quicker and course had been changed ( hawkins only ran 28mins today so it must have been longer, also pretty pleased as that means i am only 2mins behind him compared to 4-5mins couple of months ago)
This i think has been the best run of my cross country season i felt strong and was on my toes (although my calfs were mighty tight afterwads) (should i be running on my toes in cross country, mum said i was the only one in the race)
Am pleased as i got a good warm up and did just under 2x2min strides which i think did make a huge diffrence, struggled at 14mins instead of 11mins and this time it was only for a little bit of time...i got out sprinted to the top of a hill and then struggled to get going again which was dissapointing but i court the guy and beat him by quite a bit on the last 1km.
Best part of the race where i felt good was on the gradual long climb where i made up a lot of ground.
Got selected for the race in Nottingham on 7th march
Sunday
112.38.....Fin 138.....Ave 134.....Max 143
1-114
2-106
Slow and steady, HR never jumped around stayed steady at about 135....only got into the 140s with the last 10mins
Monday
Morning- 46.13.....Fin 158.....Ave 146.....Max 158
1-121
2-108
couldnt beleive it, woke up this morning and the ground was coverd in snow (not much though), meant i was more cautious as some of the ground was slippery.
Running was comftable (didnt look at my watch during run) and HR looks to be right, running strong and relaxed. Do not think my finishing HR is right as i did ot change my speed when finishing, just kept it steady. when i stopped almost stright away HR went down to 150.
Tuesday
Morning- 52.35.....Fin 155.....Ave 144
1-120
1-107
felt good on this run. did the longer route than normal which i have done once before, however i was about 30 seconds slower - did it on wednesday 30th dec last time but in the afternoon and at a higher heart rate than today so pretty pleased overall, esspically as it was also icey so was being cautious in places
Evening- 54. 57.....Fin 141.....Ave 144
1-113
2-109
ICY! On the dry patches i ran well, on the icy patches i ran slowly, that was my run for the hour.
Wednesday
Morning- 56.09.....Fin 156.....Ave 139.....Max 158
1-112
2-106
Was very slippery this morning which meant i went slow for the first 20mins, as i got onto some dryier roads i couldnt really pick the pace up legs were feeling particually lazy so just carried on like this...legs quite clearly were not in the mood to stride out
Evening- 48.57......Fin 159.....Ave 153
dont know what to say about this run except that it was effortless, legs just rolled along quite nicly and i felt like i was running well (standing tall and stable) the run was about 50seconds off my best with i think a slightly higher Ave HR but thats all i can complain about
......have just spent the last hour looking through my blog from the begging of 2008 (im not avoiding revision i promise???) and i think i used to moan alot so thanks for putting up with it!! anyway it was intressting, was only running 3-4 times a week average a year ago so it was good to see improvments like that
Thursday
20min easy controlled run picking up pace but didnt really get to maxium
Friday
4 comments:
The race sounds great - well done. I am not sure about the toes bit without seeing you. You will run higher whatever because you are physically a different runner from the others. We shall just have to see if years of training changes this. Good about selection, but what is this for????
Its the Inter-counties in nottingham
1 108 Luke Caldwell Dorking & Mole V 26.18
2 103 Mickey Reed Aldershot Farnham&D 26.50
3 132 Michael McManus South London H 26.51
4 116 Ben Wallis Guildford&Godalming 27.10
5 136 Ralph Street Tiffin School 27.13
6 112 Alex Hawkins Epsom & Ewell H 28.03
7 101 Ben Snowball Aldershot Farnham&D 28.32
8 109 Alex Ward Dorking & Mole V 29.01
9 130 Daniel Sellman South London H 29.13
10 124 Alex Robinson Hercules Wimbledon 29.47
11 104 Joe Morwood Aldershot Farnham&D 30.10
12 113 Alex Jackson Epsom & Ewell H 30.30
13 115 Josh Hart Epsom Oddballs 30.43
14 114 Jamie King Epsom & Ewell H 31.00
15 110 Evan Erskine-Thomas Dorking & Mole V 31.45
16 131 Joe Hook South London H 31.58
17 137 Luke Curwell Tiffin School 32.00
18 117 Ben Egan Guildford&Godalming 32.02
19 119 Charlie Carrington Hercules Wimbledon 32.14
20 144 Gilbert Crundy Woking AC 32.35
21 127 Laurent Crevel Oxted County School 33.19
22 126 Aljosa Isakovic Kingston AC & Poly H 34.21
23 140 Alex Aylett Walton AC 35.07
24 145 Eliot Osher Striders of Croydon 35.08
25 138 Dan Ayres Tiffin School 36.25
26 111 Iain Cook Dulwich Runners 42.14
UNDER 20 MEN TEAM RESULT
1 Aldershot Farnham&D 20 (2, 7, 11)
2 Dorking & Mole V 24 (1, 8, 15)
3 South London H 28 (3, 9, 16)
4 Epsom & Ewell H 32 (6, 12, 14)
5 Tiffin School 47 (5, 17, 25)
INCOMPLETE TEAMS
Guildford&Godalming (4, 18)
Hercules Wimbledon (10, 19)
Epsom Oddballs (13)
Woking AC (20)
Oxted County School (21)
Kingston AC & Poly H (22)
Walton AC (23)
Striders of Croydon (24)
Dulwich Runners (26)
sorry, forgot to mention that i stopped my watch when i did up my shoe laces and pretty much lost the leading group (sorry i did not mention it in the blog did not want to sound like i was making excusses, which it did when i mentioned it to the parents) the 30.09min was my unoffical time. Have a race this saterday where i will not allow any mistakes!
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