Saturday
7.5 miles wimblodn comman
50.00min
was a ran od thirds. the first two laps were awful was not feeling good at all and was also using it as a warm up (hawkins slept through his alarm so we had 20mins to warm up)
the two laps combined the time was 35mins. the last lap i got my confidence back and started to enjoy the race....last lap was 15mins compared to about 17.30 with the others.
the last lap i generally thought i could have sustained this for another 10mins or so was running really well and very relaxed....so need to find a way of warming up so i am in this state when the race starts.
not sure if i should do 10mins hard or build up over 30-40mins from steady running
Sunday
116.02.....Fin 141.....Av3 134....Max 142
1- 110
2- 105
felt pretty drained when finished, legs where espically tired
Monday
Morning- 46.25.....Fin 147.....Ave 137.....Max 152
1-111
2-108
quite tight this morning and not really fresh, ran quite flat footed, however was moving pretty steadily
Tuesday
had a very late night and was not in the mood to run
Wednesday
Christmas eve was busy with family and could not find time to run
Thursday
chrstmas, again busy with family
Friday
felt liked doing a 20min hardish run. ran 20min warm up and the hard 20mins in the morning on the downs. the distance was probably just over 3.6miles, felt a little tight as i hadnt ran for couple of days
Monday, 22 December 2008
Monday, 15 December 2008
13th-19th
Saturday
Traveling home
Sunday
Evening- 114.17.....Fin 145.....Ave 135.....Max 151
1-115
2-108
last 14mins was starting to ache but otherwise the whole run got in to a pretty good rythem and moved at a better pace than i have ever ran at this distance, was moving fastest for about 20mins after 70mins of running. Did run this session on the road though and i do find it easier to get into a rythem when on road compared to xc.
Monday
Morning- (though i had been up for a couple of hours and had had breafest)
45.39.....Fin 165.....Ave 152.....Max 165
1- 120
2- 113
was running well till HR reached 160 after 20mins where i slowed down quite a bit, the last 25mins was running at Hr at 152ave. However this route was very muddy and about 7mins i was running through alot of mud so my hr was quite low for parts (in the 140s)
A note about the hills- hit the hill and i naturally slowed down and could feel my legs working slightly harder, was surprised to find HR was actually decreasing as i went up hill. I know i have got stronger as last time i did this route this hill would be very slow going up it but this time managed a slow but much steadier pace.
was suprised at the fnishing HR as i tried to stride out and finsih strong but i did not think i was putting that much more effort in and was not going overly fast
Evening- 48.24.....Ave 160.....ave 154.....Max 160
1-122
2-110
run was ok but thought the HR average would have been lower but least i kept it pretty steady, the pace didnt seem very quick and didnt seem much of a diffrence from running at HR of 148 and 155. Also tried to stay relaxed
Tuesday
i was thinking the same that it was going to take a while for my body to adapt to this training and although i took my HR in the morning and it was fine my legs were aching slightly and i very much struggled to wake up this morining so thought it best to wait till the afternoon and train just once today so that i would have a good couple of runs tomorrow.
Afternoon - 44.17 min....fin 162.....Ave 154....Max 162
1-120
2-108
Again it was the last 14mins where i started to losse rythem, the HR also stayed around the 158-160 area, stayed at the same steady pace but before i had been running at HR of about 152 for the first 30mins.
Anyway didnt feel like i was going fast but ran the same route that i was doing in the summer at 165HR and did it in 30mins where as it used to take me 35min at a higher hr rate.
Wednesday
Morning- 46.43.....Fin 156.....Ave 152.....Max 159
1-117
2- 117 (was at 108 but sneezed on the second minute and HR jumped, 10seconds later it feel to 113.
just let my body roll on this morning, the run was not as smooth as yesterday and did the same route as yesterday.
the run was slower and the HR would never drop below 144 and would often naturally jump or stay at 149-152 even if i slowed the pace down and then speeded back up it would stay in this range
Evening- 48.15.....Fin 146......Ave 151.....max 160
1-119
2-111
took it slower at the beging and took a while to get into the run, first 10min could be runing slowly at about 145hr. however from then after got into a good rythem and ran quite comftably and was 10seconds faster than on monday evening (same route) and at a lower hr in average.
Thursday
morning- 48.22.....fin 158.....Ave 145.....Max 158
1-117
2-110
felt quite slow but conisdering that the HR averaged out at 145 thinking about it it was quite a good pace. i know that the HR really only went into the 150s in the last 18mins. i dont use the watch to control my running, i run as i feel but have been looking at it juts out of curiosity and see if iit matchs how i feel. this morning felt a little stiff to begin with but actually felt quite mentaly and physically fresh but running was not as smooth as it is in the evenings.
Traveling home
Sunday
Evening- 114.17.....Fin 145.....Ave 135.....Max 151
1-115
2-108
last 14mins was starting to ache but otherwise the whole run got in to a pretty good rythem and moved at a better pace than i have ever ran at this distance, was moving fastest for about 20mins after 70mins of running. Did run this session on the road though and i do find it easier to get into a rythem when on road compared to xc.
Monday
Morning- (though i had been up for a couple of hours and had had breafest)
45.39.....Fin 165.....Ave 152.....Max 165
1- 120
2- 113
was running well till HR reached 160 after 20mins where i slowed down quite a bit, the last 25mins was running at Hr at 152ave. However this route was very muddy and about 7mins i was running through alot of mud so my hr was quite low for parts (in the 140s)
A note about the hills- hit the hill and i naturally slowed down and could feel my legs working slightly harder, was surprised to find HR was actually decreasing as i went up hill. I know i have got stronger as last time i did this route this hill would be very slow going up it but this time managed a slow but much steadier pace.
was suprised at the fnishing HR as i tried to stride out and finsih strong but i did not think i was putting that much more effort in and was not going overly fast
Evening- 48.24.....Ave 160.....ave 154.....Max 160
1-122
2-110
run was ok but thought the HR average would have been lower but least i kept it pretty steady, the pace didnt seem very quick and didnt seem much of a diffrence from running at HR of 148 and 155. Also tried to stay relaxed
Tuesday
i was thinking the same that it was going to take a while for my body to adapt to this training and although i took my HR in the morning and it was fine my legs were aching slightly and i very much struggled to wake up this morining so thought it best to wait till the afternoon and train just once today so that i would have a good couple of runs tomorrow.
Afternoon - 44.17 min....fin 162.....Ave 154....Max 162
1-120
2-108
Again it was the last 14mins where i started to losse rythem, the HR also stayed around the 158-160 area, stayed at the same steady pace but before i had been running at HR of about 152 for the first 30mins.
Anyway didnt feel like i was going fast but ran the same route that i was doing in the summer at 165HR and did it in 30mins where as it used to take me 35min at a higher hr rate.
Wednesday
Morning- 46.43.....Fin 156.....Ave 152.....Max 159
1-117
2- 117 (was at 108 but sneezed on the second minute and HR jumped, 10seconds later it feel to 113.
just let my body roll on this morning, the run was not as smooth as yesterday and did the same route as yesterday.
the run was slower and the HR would never drop below 144 and would often naturally jump or stay at 149-152 even if i slowed the pace down and then speeded back up it would stay in this range
Evening- 48.15.....Fin 146......Ave 151.....max 160
1-119
2-111
took it slower at the beging and took a while to get into the run, first 10min could be runing slowly at about 145hr. however from then after got into a good rythem and ran quite comftably and was 10seconds faster than on monday evening (same route) and at a lower hr in average.
Thursday
morning- 48.22.....fin 158.....Ave 145.....Max 158
1-117
2-110
felt quite slow but conisdering that the HR averaged out at 145 thinking about it it was quite a good pace. i know that the HR really only went into the 150s in the last 18mins. i dont use the watch to control my running, i run as i feel but have been looking at it juts out of curiosity and see if iit matchs how i feel. this morning felt a little stiff to begin with but actually felt quite mentaly and physically fresh but running was not as smooth as it is in the evenings.
Evening - (normal evening Route)- 46.40....Fin 168.....Ave 161.....Max168
1-133
2-118
ran with Alex Byrne and i never really got comftable, think i was bouncing more than striding out. didnt feel fast so HR seems quit high but it was 2mins quicker normal. Byrne measured it out and the route came to about 6miles
Friday
Friday, 12 December 2008
To Alex Byrne Burges
Dear Mr Byrne
Rumours are circulating that you have located my top secret blog from several anonymous contacts, If I find this to be true I have justification and the validation to unleash the ultimate punishment ever received by such an incompetent atrocity such as your self by releasing a untamed, wild Saint Bernard named Hawkins with no self control and absolute mania in his eyes as he would have just Realised that his love of his life Nissan, will never share his feelings, he will then comprehensively slobber all over your new coat obliterating any chances you had with Miss Burges.
So….Be Warned
Yours sincerely
Mr Alexander B L. Jackson
Rumours are circulating that you have located my top secret blog from several anonymous contacts, If I find this to be true I have justification and the validation to unleash the ultimate punishment ever received by such an incompetent atrocity such as your self by releasing a untamed, wild Saint Bernard named Hawkins with no self control and absolute mania in his eyes as he would have just Realised that his love of his life Nissan, will never share his feelings, he will then comprehensively slobber all over your new coat obliterating any chances you had with Miss Burges.
So….Be Warned
Yours sincerely
Mr Alexander B L. Jackson
Sunday, 7 December 2008
6th-12th
Saturday
Cross country 10km (Northampton)
41.36- dissapointing, run was very inconistant, would be running well, striding out well and then would suddenly lose it and would almost be dragging my feet along ground and would lose places...would then recover and as soon as some one would challange me i would easily pick up pace and stride comftably but would then again lose rythem
this happend for all of the race and never really got going untill last 10min of race where i think i was running well and strong but by this time i was away from the good runners so can not really say if i was running fast as i was taking over people that really should never have been in front of me......this might be a psycolgical thing as i do lose consintration on these races
Sunday
133.04....ave 136....Fin 146
1-120
2-110
was slow, was over 13min slower than last time i did this route (monday 24th), was running slow and hr would just be very high and would never really recover if i slowed down....jumped high on the hills.
i did have a late night last night and was also drinking as it was my birthday but woke up this morning fine
Monday
Evening- 35.19.....Fin 173.....Ave 154.....Max 173
1-135
2-116
Tuesday
Morning- 61.54.....Ave 134......Fin 142.....Max 146
1-115
2-104
the run was fine, was probably bit slower as the roads were quite icey, im guessing i lack a bit of fittness as the first minute recovery is not to great but i feel better now and i assume the second minute shows this.
Evening- 24x1min
............60......60.......60......60......60.......63......60.........74
...........146.....146.....159.....153.....151.....156.....158.....158
.60.......60.....60......60.......60......56......58.......46........53
168.....166.....170.....169.....177.....175.....174.....179.....180
.65.......72.....63......63.......63.......69......66.......65.......68
161.....155.....154.....156.....154.....160.....158.....161.....165
.48......56.....56......56.......50.......53......55.......51........51
179.....176.....181.....178.....184.....179.....179.....179.....180
.67........71........76......79........70.......70
160.....165......158.....151.....156.....154
.49.......42.......41.....50......49........46
180.....181.....179.....180.....176.....177
1- 135
just ran till legs started to tire-started to go into stress, happend manily in the muddy area, generally was leading the second pack but the group is very close and cutting a corner could put you near the front so it is hard to compare
Wednesday
Morning- 49.22.....Fin 158.....Ave 155.....Max 166
1-123
2-112
Circuits and 2mins hard run...planning on building up
Thursday
Morning- 45.48....Fin 147.....Ave 133.....Max 147
1-104
2-103
although feeling pretty good i didnt want to risk it and go for the full hour, was still quite a slow run but was glad to see my recoveries going back to normal
Evening- 3x 1 ,2 ,3 mins
..........30......60.......90.......90.......60......30.......30.......60
.........151.....139.....144.....145.....152.....172.....167.....154
.1.......2.......3.......3..........2.......1.........1.........2........3
---.....---.....162.....169.....173.....177.....180.....177.....178
1-140
2-118
was feeling surprisingly fresh and was quite easily crusing along what i felt was quite fast untill the last minute of the last rep where i started to slow
Friday
rest
Cross country 10km (Northampton)
41.36- dissapointing, run was very inconistant, would be running well, striding out well and then would suddenly lose it and would almost be dragging my feet along ground and would lose places...would then recover and as soon as some one would challange me i would easily pick up pace and stride comftably but would then again lose rythem
this happend for all of the race and never really got going untill last 10min of race where i think i was running well and strong but by this time i was away from the good runners so can not really say if i was running fast as i was taking over people that really should never have been in front of me......this might be a psycolgical thing as i do lose consintration on these races
Sunday
133.04....ave 136....Fin 146
1-120
2-110
was slow, was over 13min slower than last time i did this route (monday 24th), was running slow and hr would just be very high and would never really recover if i slowed down....jumped high on the hills.
i did have a late night last night and was also drinking as it was my birthday but woke up this morning fine
Monday
Evening- 35.19.....Fin 173.....Ave 154.....Max 173
1-135
2-116
Tuesday
Morning- 61.54.....Ave 134......Fin 142.....Max 146
1-115
2-104
the run was fine, was probably bit slower as the roads were quite icey, im guessing i lack a bit of fittness as the first minute recovery is not to great but i feel better now and i assume the second minute shows this.
Evening- 24x1min
............60......60.......60......60......60.......63......60.........74
...........146.....146.....159.....153.....151.....156.....158.....158
.60.......60.....60......60.......60......56......58.......46........53
168.....166.....170.....169.....177.....175.....174.....179.....180
.65.......72.....63......63.......63.......69......66.......65.......68
161.....155.....154.....156.....154.....160.....158.....161.....165
.48......56.....56......56.......50.......53......55.......51........51
179.....176.....181.....178.....184.....179.....179.....179.....180
.67........71........76......79........70.......70
160.....165......158.....151.....156.....154
.49.......42.......41.....50......49........46
180.....181.....179.....180.....176.....177
1- 135
just ran till legs started to tire-started to go into stress, happend manily in the muddy area, generally was leading the second pack but the group is very close and cutting a corner could put you near the front so it is hard to compare
Wednesday
Morning- 49.22.....Fin 158.....Ave 155.....Max 166
1-123
2-112
Circuits and 2mins hard run...planning on building up
Thursday
Morning- 45.48....Fin 147.....Ave 133.....Max 147
1-104
2-103
although feeling pretty good i didnt want to risk it and go for the full hour, was still quite a slow run but was glad to see my recoveries going back to normal
Evening- 3x 1 ,2 ,3 mins
..........30......60.......90.......90.......60......30.......30.......60
.........151.....139.....144.....145.....152.....172.....167.....154
.1.......2.......3.......3..........2.......1.........1.........2........3
---.....---.....162.....169.....173.....177.....180.....177.....178
1-140
2-118
was feeling surprisingly fresh and was quite easily crusing along what i felt was quite fast untill the last minute of the last rep where i started to slow
Friday
rest
29th-5th
Saturday,Sunday, Monday
was feeling better but not quite strong enough to start running
Tuesday
went for a very easy swim for 40mins
Wednesday
Evening-
20min warm up....circuits and then 20min slow warm down....just to get my self moving
Thursday
Evening- 35min slow steady jog....feeling ok not signs of illness but just felt very tight from circuits
Friday
rest
was feeling better but not quite strong enough to start running
Tuesday
went for a very easy swim for 40mins
Wednesday
Evening-
20min warm up....circuits and then 20min slow warm down....just to get my self moving
Thursday
Evening- 35min slow steady jog....feeling ok not signs of illness but just felt very tight from circuits
Friday
rest
Monday, 24 November 2008
21st-28th
Saturday
5x5min? beacon hill
...........4.31....5.31....5.06...6.06
...........163.....145.....139.....134
4.44...5.19....5.25....5.17....5.35
185.....181.....174.....172.....175
youwere right about finding this session hard, ran the first rep ok but the 2nd was awful and really faded, would have stopped but it was very cold qnd didnt want to wait till everybody had finsihed till i could get my stuff, so ran the reps slower and building it up to threshold for the last 30-60seconds
Sunday
decided to rest
Monday
morning- 119.46.....Fin 139.....Ave 134.....Max 145
1-109
2-103
the last 10mins felt very strange, i could never really pick up my pace but the hr stayed low at quite a conistant pace
Tuesday
Morning- 59.46.....Ave 133.....Fin 139....Max 140
1-106
2-102
strange as after this run i felt good but by lunch i was feeling very tired and was ill by about 6
Wednesday
spent pretty much the whole day in bed....think i had picked up a feavour
Thursday + Friday
ill, friday i was moving about and out of bed
5x5min? beacon hill
...........4.31....5.31....5.06...6.06
...........163.....145.....139.....134
4.44...5.19....5.25....5.17....5.35
185.....181.....174.....172.....175
youwere right about finding this session hard, ran the first rep ok but the 2nd was awful and really faded, would have stopped but it was very cold qnd didnt want to wait till everybody had finsihed till i could get my stuff, so ran the reps slower and building it up to threshold for the last 30-60seconds
Sunday
decided to rest
Monday
morning- 119.46.....Fin 139.....Ave 134.....Max 145
1-109
2-103
the last 10mins felt very strange, i could never really pick up my pace but the hr stayed low at quite a conistant pace
Tuesday
Morning- 59.46.....Ave 133.....Fin 139....Max 140
1-106
2-102
strange as after this run i felt good but by lunch i was feeling very tired and was ill by about 6
Wednesday
spent pretty much the whole day in bed....think i had picked up a feavour
Thursday + Friday
ill, friday i was moving about and out of bed
Monday, 17 November 2008
15th-21st
Saterday
3x5ish mins up beacon hill
............4.44.....4.40
............162.......161
----.....4.54....4.57
188......192.....196
this was fast crusing but powerful movments but the hill was steep so legs got very heavy espacially on last rep where i lost all form and technique, by the time i had got to bottom of hill i had recoverd so did
5.42....3.42...3.26
151.....142.....150
2.13....1.58...1.55
183.....189.....187
2-121
the second set i tried to move fast keeping technique and looking strong
Sunday
92.56.....Fin 122.....Ave 138
1-107
2-104
could have gone on for a lot longer, i felt really good but had to cut it short.....had somthing to attend to
Monday
morning- 57.50......Fin 143.....Ave 135.....Max 148
1-104
2-102
spped was quite vaired, would be moving at good pace at under 140HR and then would lose rythem and HR would go higher.
looking back since the first time i did this route i have taken a minute of over 6 weeks
Evening- 34.43......Fin 167.....Ave 159.....Max 169
1-129
2-116
felt like i was moving well and pretty much sustained the pace the whole way round
Tuesday
morning- 58.02.....Fin 140.....Ave 133.....Max 147
1-108
2-103
evening- 20x 1min (1min recovery)
.............60......60.......60.......60......60......60......60........60
...........134.....138.....143.....150.....154.....155.....152.....154
..60.....60.......60........60......60......60......60......60.......60
166.....174.....169.....172.....182.....178.....179.....178.....180
.60.......60.......60.......60.......60......60.......60.......60......60
159.....157.....160.....157.....160.....160.....162.....162.....160
.60.......60......60......60.......60......60......60.......56......60
180.....183......177.....182.....183.....184.....184.....183.....182
------------relaxed -------------------------------relaxed
.60.......60
159.....160
.55.......45
184.....184
1-155
2-127
went with the group, first 10 i was in leading group and feeling ok but do not know if it was me slowing or others just going faster as the last 50m i would always lose ground (however on every rep (except the last 2) i was finishing in the same place) up untill the 16th rep i was in the top 5-7 on the jog recoveries back
didnt really feel like my legs were in much lactic, as i was fairly comftable after each rep but after the session my calfs did feel very tight
Wednesday
Lunchtime- 57.14......Fin 147......Ave 135......Max
1-108
2-100
afternoon- circuits, actually felt prett tired for this, did more reps but was sweating very much
then did 5min hard
Thursday
Morning- 63.55.....Fin 133.....Ave 133.....Max 141
1-103
2-100
normal route just ran slowly and when ever tried to pick pace up hr would jump very quickly to 140 but it would remain at quite a slow pace
Evening- 58.30.....Fin 127......Ave 143.....Max 157
tried to go for a steady run.....first 10mins went ok but soon after foundit hard to get into a rythem although between 30-40mins i started to get into a rythem but through out the run i struggled to get the hr high, wanted to run at a high hr but my body was not allowing it so it sort of turned into another recovery run
Friday
3x5ish mins up beacon hill
............4.44.....4.40
............162.......161
----.....4.54....4.57
188......192.....196
this was fast crusing but powerful movments but the hill was steep so legs got very heavy espacially on last rep where i lost all form and technique, by the time i had got to bottom of hill i had recoverd so did
5.42....3.42...3.26
151.....142.....150
2.13....1.58...1.55
183.....189.....187
2-121
the second set i tried to move fast keeping technique and looking strong
Sunday
92.56.....Fin 122.....Ave 138
1-107
2-104
could have gone on for a lot longer, i felt really good but had to cut it short.....had somthing to attend to
Monday
morning- 57.50......Fin 143.....Ave 135.....Max 148
1-104
2-102
spped was quite vaired, would be moving at good pace at under 140HR and then would lose rythem and HR would go higher.
looking back since the first time i did this route i have taken a minute of over 6 weeks
Evening- 34.43......Fin 167.....Ave 159.....Max 169
1-129
2-116
felt like i was moving well and pretty much sustained the pace the whole way round
Tuesday
morning- 58.02.....Fin 140.....Ave 133.....Max 147
1-108
2-103
evening- 20x 1min (1min recovery)
.............60......60.......60.......60......60......60......60........60
...........134.....138.....143.....150.....154.....155.....152.....154
..60.....60.......60........60......60......60......60......60.......60
166.....174.....169.....172.....182.....178.....179.....178.....180
.60.......60.......60.......60.......60......60.......60.......60......60
159.....157.....160.....157.....160.....160.....162.....162.....160
.60.......60......60......60.......60......60......60.......56......60
180.....183......177.....182.....183.....184.....184.....183.....182
------------relaxed -------------------------------relaxed
.60.......60
159.....160
.55.......45
184.....184
1-155
2-127
went with the group, first 10 i was in leading group and feeling ok but do not know if it was me slowing or others just going faster as the last 50m i would always lose ground (however on every rep (except the last 2) i was finishing in the same place) up untill the 16th rep i was in the top 5-7 on the jog recoveries back
didnt really feel like my legs were in much lactic, as i was fairly comftable after each rep but after the session my calfs did feel very tight
Wednesday
Lunchtime- 57.14......Fin 147......Ave 135......Max
1-108
2-100
afternoon- circuits, actually felt prett tired for this, did more reps but was sweating very much
then did 5min hard
Thursday
Morning- 63.55.....Fin 133.....Ave 133.....Max 141
1-103
2-100
normal route just ran slowly and when ever tried to pick pace up hr would jump very quickly to 140 but it would remain at quite a slow pace
Evening- 58.30.....Fin 127......Ave 143.....Max 157
tried to go for a steady run.....first 10mins went ok but soon after foundit hard to get into a rythem although between 30-40mins i started to get into a rythem but through out the run i struggled to get the hr high, wanted to run at a high hr but my body was not allowing it so it sort of turned into another recovery run
Friday
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