saturday
4x200m steep hill on road with possabilty of running 300m flat (in relaity only managed 30-50m on flat)
...........5.07...5.38....7.03
...........128.....131.....128
.56.......59.......56.......56
179.....182.....180.....178
1-157
2-139
(all recovery HR went down to 120 but just before i ran it would jump)
this hill was steep, think i over estimated my ability on this as it was hard. Tried running it like a 400m race- first 100m tried going off fast and then relaxng for 50m and the kicking it back up again but really the hill was steep so it didnt feel fast, felt actually quite heavy and weak in the hips.
wanted to run further on the flat but as soon as i got on the flat i found i was exchusted and rfreally struggled to stride out
Positives- i was shatterd after each reps esspically the last two (felt dizzy on the fourth) yet my heat rate never went really high so im guessing that shows my fittness isnt to bad and if i get a good period of work in my lungs (which hasnt really been worked hard all winter) will become more efficent and stronger allowing me to run faster .
Sunday
90.59.....Fin 149.....Ave 141
1-120
2-111
was not my usal route (this was very icy) so just ran on the roads. run was consistant stayed above the 140s most of the way and i rember legs feeling tired by the end but am feeling good now.
Monday
Morning-
..........2.05....2.49....2.01....8.10
...........133.....130.....116.....149
8.52....4.21...6.20....53......1.56
167.....167.....160.....150.....164
1-115
2-110
Unfortualy it snowed last night (not as much as it has done) which meant it was very icy and slippery this morning. the First two reps were ok the first one was the best- HR got up to 174 and i was cautiouly floating. however after that the run got slower with several quick bursts where the ground was not stable(mainly on grass) but by the end it turned into a steady run except last rep which was good ground but it felt very strange.....A very Frustrating run.
evening-
15.20.....Fin 173.....Ave 167
1-28
2-116
was short on time this evening as my hall had organised a dinner which i needed to attend
the run i felt good and it went very quickly and effortlessley.
Hr got to 175 after 7.30mins but goinging down hill it went down to 160ish which i then picked the pace up for the last 4-5mins. the last 2-3mins my calfs were feeling quite tight but kept my form and generally tried to stay as relaxed as possiable.
Tuesday
Morning-
----- ..2.22....3.08...2.23....2.00...1.55....1.55....1.50....1.44....65......1.17
----- ..148.....144.....140.....154.....144.....144.....149....158.....153.....154
9.28...3.39.....2.47....2.57....2.32...2.50....2.45.....60......53.....1.14....1.25
175.....176.....174.....175.....176.....180.....172.....177.....176.....176.....178
Total Time- 50.22
1-139
2-118
First proper farlek and it was good fun. felt like i was running well, i had certian range of times i was aiming for and all of the reps were at the bottom end, stoped running when HR got near 175 but also when i could feel i was going to have to put more effort in.
the best rep i thought was the 4th rep where the HR went to 175 quite quickly but manged to keep it there for at least 30-40seconds.
One question
with the recoveries do i just go when i feel ready? Remmember you saying that you dont want the HR to drop unnaturally but looking at the recovery times they seem kind of short for the first couple of reps but i felt quite good at the time, but those reps the HR did rise quite quickly
Evening
5x900m hill
..........4.07...4.16.....4.25...4.34
...........150.....150.....149.....153
2.58...3.02...2.49...2.46...2.35
175.....176.....183.....191.....188
tried to do what you said on the phone, stayed at the back of the group for the first three and then tried to lead the last two whilst still trying to float. i did this except one went alot faster at the begging and i never manged t ctach him. these are not the eilte runners but there is a 1.54 and 1.56 runner and a good cross country runner with the others being made up of those that work very hard in training
i did have a longer recovery though than every one else...the group tended to race the recovery as well which i didnt want to do so i joined the group about 50m from the start.
is this the right intensity for a hard/qulity session if ido this once a week
Wednesday
Lunch
1,2,3min x3
............35.......1........1.30....1.36.....1........40.......40........1
...........142....135.....138.....139.....149.....154.....155.....147
..1.........2........3......2.47....2.06....1.........1........1.33......3
147.....157.....161.....165.....164.....168.....167.....169.....171
1-131
2-113
physically my legs were aching from last nights session so i push it at all on this, on the whole i free ran but i set speeds that i thought would last a minium of 1/2/3mins and on the whole was quite accurate
Evening-
circuits but were half hearted as i was generally pretty tired and had not fully recoverd from the sesson at lunch time
Thursday
am going to see how circuits go tonight but i imagine that i may take this day easy or rest as i have had to intense sessions this week and have a race this weekedn. i also imagine my legs will need a rest and some time to adpat.
Rest
Friday
rest
Saturday, 7 February 2009
Tuesday, 3 February 2009
31st-6th
Saturday
1.9miles rely at wimblodon comman
10.21 (first leg).....10seconds quicker than last year
am pleased as i was put on first leg which i was not really happy with as we got stuck in traffic which meant i had 30mins to warm up so i reckon i might have gone faster with a better warm up, although i did a ok job with this warm up, just ran everything faster.
ran comftable and strong apart from 5-6min where i lost my tempo a little and ended up losing ground on the front two runners
Sunday
89.37.....Fin 149.....Ave 142
1-109
2-109
had irrated my hamstring from yesterday which meant the first 30mins was really uncomfatble, was limp running as it were. however ran it off and the rest off the run was ok but finsihed frustrated.
Hamstring has been fine since, the physio said this may happen when i pulled it in the summer, he described it as a "ex-girlfriend who continues to hang about"
Monday
SNOW.....and lots of it, well dont know how it compares with Riga but i have never seen so much snow.
so me and Hawkins basically spent 8 1/2 hours walking and playing in the snow (+ 1hour for lunch and a couple of hours for tea), found lots of untouched snow which we ran through, couple of sprints, was up hill and as well as this the snow averaged upto my knee up on epsom downs, basically i slept very well that night
Tuesday
dont think i will run today, will see how i feel but am feeling the slight effects of yesterdays adventure....still snowing
Wednesday
Morning- 50.40.....fin 137.....ave 133
1-111
2-100
ran in the snow found it easier to run in the thick snow than the icy path, the run was slow (although it was not easy) was probably 10-15mins slower but i thought i was moving through the snow pretty good.
i recreated one of your moments from your blog, apart from i didnt slip over just out side the door, i fell right next to the main road in full view off everyone!!
Evening- 20x50-60m, gradual hill in ankle deep snow
1-5 reps....Ave 12sec....................36sec rec
HR 150-165............150-154
6-10reps....Ave 12sec....................36-40sec rec
HR 164-171 ...........158-160
11-15rep....Ave (11,12) 12sec (13,14,15) 11sec........38-40
HR 163-168.........................................162-168
16-20rep....Ave 11.........................38-40
HR 170-175..............164-169
1-138
2-114
was not quite sure what i was going to do for a session today as roads are still very slippery and some of the snow has frozzen, found this grass patch with a median incline and warmed up to see how i was feeling....planned on doing 5-10 fast but after first rep decided against it and ran at about 3k pace with jog recovery
i felt really good, it was generally relaxed running, i was trying to look good. i didnt set out to complte a certian number of reps just ran untill my HR finished a rep higher than 175.
Thursday
Travelling all day so didnt get a chance to run
Friday
1.9miles rely at wimblodon comman
10.21 (first leg).....10seconds quicker than last year
am pleased as i was put on first leg which i was not really happy with as we got stuck in traffic which meant i had 30mins to warm up so i reckon i might have gone faster with a better warm up, although i did a ok job with this warm up, just ran everything faster.
ran comftable and strong apart from 5-6min where i lost my tempo a little and ended up losing ground on the front two runners
Sunday
89.37.....Fin 149.....Ave 142
1-109
2-109
had irrated my hamstring from yesterday which meant the first 30mins was really uncomfatble, was limp running as it were. however ran it off and the rest off the run was ok but finsihed frustrated.
Hamstring has been fine since, the physio said this may happen when i pulled it in the summer, he described it as a "ex-girlfriend who continues to hang about"
Monday
SNOW.....and lots of it, well dont know how it compares with Riga but i have never seen so much snow.
so me and Hawkins basically spent 8 1/2 hours walking and playing in the snow (+ 1hour for lunch and a couple of hours for tea), found lots of untouched snow which we ran through, couple of sprints, was up hill and as well as this the snow averaged upto my knee up on epsom downs, basically i slept very well that night
Tuesday
dont think i will run today, will see how i feel but am feeling the slight effects of yesterdays adventure....still snowing
Wednesday
Morning- 50.40.....fin 137.....ave 133
1-111
2-100
ran in the snow found it easier to run in the thick snow than the icy path, the run was slow (although it was not easy) was probably 10-15mins slower but i thought i was moving through the snow pretty good.
i recreated one of your moments from your blog, apart from i didnt slip over just out side the door, i fell right next to the main road in full view off everyone!!
Evening- 20x50-60m, gradual hill in ankle deep snow
1-5 reps....Ave 12sec....................36sec rec
HR 150-165............150-154
6-10reps....Ave 12sec....................36-40sec rec
HR 164-171 ...........158-160
11-15rep....Ave (11,12) 12sec (13,14,15) 11sec........38-40
HR 163-168.........................................162-168
16-20rep....Ave 11.........................38-40
HR 170-175..............164-169
1-138
2-114
was not quite sure what i was going to do for a session today as roads are still very slippery and some of the snow has frozzen, found this grass patch with a median incline and warmed up to see how i was feeling....planned on doing 5-10 fast but after first rep decided against it and ran at about 3k pace with jog recovery
i felt really good, it was generally relaxed running, i was trying to look good. i didnt set out to complte a certian number of reps just ran untill my HR finished a rep higher than 175.
Thursday
Travelling all day so didnt get a chance to run
Friday
Monday, 26 January 2009
24th-30th
Saturday
Late night so HR was higher in the morning despite myself feeling ok
40.06.....Fin 146.....Ave 136
1-119
2-116
started of slow to see how i was feeling and was running pretty well so picked up pace to about 150hr but after 20min legs became tired and i slowed right down
Sunday
93.02....Ave 142.....Fin 136
1-116
2-115
was feeling pretty good and had some stored up energy....was also limted on time so decided to go a bit faster.....felt lke a really good and very comftable, these extra 10 beats got me up some hill alot quicker without hr goining silly high
Monday
50.51.....Ave 150.....fin 153
1-121
2-112
run was ok, was steady and about 1min faster than last time (i think i need to double check) i took the route round the woods which i used to do on the wednesday lunch time
only problem was that i felt quite sort of breath whilst running which i cant really explain
Tuesday
54.55.....fin 139......ave 135
1-111
2-103
yeah a pretty good run calfs felt pretty tight though but apart from that nothing much to say....LAST EXAM tomorrow
Wednesday
62.40.....Fin 162.....Ave 152.....Max 163
1-133
2-120
just went out and ran as i felt, didnt look at the HR. felt pretty comftable but there were places (manily on the flat) where i lost my rythem because of calf was tight and i tried to stretch it whilst running. the last 5mins i slowed a little but i finsihed pretty strong,
Exams are over so will be able to begain full training again, am going home for a couple of days tomorrow (havnt decided the date to come back on yet) but it means i can run a short, less than 3k i think relays in wimblodon, the other alexs are doing this aswell, is this worth giving a go or is there anything in particulat you wanted me to do, i rember the route being pretty flat
Thursday
Been Traveling most of the day so just did a recovery run of about 20mins to the track to watch Hawkins run. to my suprise i find it is awards evening (which i walk in late to, so look a little silly) and then find out i have won the most improved Under 20 award for my achievment in..............the HIGH JUMP!!
i then walked 40mins home with Byrne
Friday
Rest
Late night so HR was higher in the morning despite myself feeling ok
40.06.....Fin 146.....Ave 136
1-119
2-116
started of slow to see how i was feeling and was running pretty well so picked up pace to about 150hr but after 20min legs became tired and i slowed right down
Sunday
93.02....Ave 142.....Fin 136
1-116
2-115
was feeling pretty good and had some stored up energy....was also limted on time so decided to go a bit faster.....felt lke a really good and very comftable, these extra 10 beats got me up some hill alot quicker without hr goining silly high
Monday
50.51.....Ave 150.....fin 153
1-121
2-112
run was ok, was steady and about 1min faster than last time (i think i need to double check) i took the route round the woods which i used to do on the wednesday lunch time
only problem was that i felt quite sort of breath whilst running which i cant really explain
Tuesday
54.55.....fin 139......ave 135
1-111
2-103
yeah a pretty good run calfs felt pretty tight though but apart from that nothing much to say....LAST EXAM tomorrow
Wednesday
62.40.....Fin 162.....Ave 152.....Max 163
1-133
2-120
just went out and ran as i felt, didnt look at the HR. felt pretty comftable but there were places (manily on the flat) where i lost my rythem because of calf was tight and i tried to stretch it whilst running. the last 5mins i slowed a little but i finsihed pretty strong,
Exams are over so will be able to begain full training again, am going home for a couple of days tomorrow (havnt decided the date to come back on yet) but it means i can run a short, less than 3k i think relays in wimblodon, the other alexs are doing this aswell, is this worth giving a go or is there anything in particulat you wanted me to do, i rember the route being pretty flat
Thursday
Been Traveling most of the day so just did a recovery run of about 20mins to the track to watch Hawkins run. to my suprise i find it is awards evening (which i walk in late to, so look a little silly) and then find out i have won the most improved Under 20 award for my achievment in..............the HIGH JUMP!!
i then walked 40mins home with Byrne
Friday
Rest
Thursday, 22 January 2009
17th-23rd
Saturday
Supposed to be a 10k but must have been more of 8-9km
35.11.....Race was wet and muddy (largly borning, running round a big feild)
was not greatest of runs rythem was alos distrupted because of the mud and the tights bends, found it hard to get going fast stright away- positive= was closer to a training rival compared to last time i raced him
Sunday
123.23.....Fin 146.....Ave 137
1-111
2-103
Monday
58.36.....Fin 119.....Ave 128
1-106
2-102
feeling pretty drained from revision all day and was in no mood to put in any effort, ws just to get out of my room really
Tuesday
Exams, tired and early night
Wednesday
Warm up, circuits and warm down
circuits i thought were easier than last weeks (still quite tough though) so im stronger but dont think i have ever sweated as much (which was pretty Embarrassing as i was in a group with some very pretty girls)
Felt really good after session
Thursday
62.32.....fin 157.....Ave 156.....Max 164
1-124
2-115
total distance was probably about 8miles and it is a good unduelating route with some long hills, im am very pleased that i have explored over this side of town!!
the run was just a nice steady run just to relax, didnt feel ready to do a fast session however i am thinking about going for a run tomorrow so might do that 10min building up pace session just to get my mind of revision and things
Friday
Supposed to be a 10k but must have been more of 8-9km
35.11.....Race was wet and muddy (largly borning, running round a big feild)
was not greatest of runs rythem was alos distrupted because of the mud and the tights bends, found it hard to get going fast stright away- positive= was closer to a training rival compared to last time i raced him
Sunday
123.23.....Fin 146.....Ave 137
1-111
2-103
Monday
58.36.....Fin 119.....Ave 128
1-106
2-102
feeling pretty drained from revision all day and was in no mood to put in any effort, ws just to get out of my room really
Tuesday
Exams, tired and early night
Wednesday
Warm up, circuits and warm down
circuits i thought were easier than last weeks (still quite tough though) so im stronger but dont think i have ever sweated as much (which was pretty Embarrassing as i was in a group with some very pretty girls)
Felt really good after session
Thursday
62.32.....fin 157.....Ave 156.....Max 164
1-124
2-115
total distance was probably about 8miles and it is a good unduelating route with some long hills, im am very pleased that i have explored over this side of town!!
the run was just a nice steady run just to relax, didnt feel ready to do a fast session however i am thinking about going for a run tomorrow so might do that 10min building up pace session just to get my mind of revision and things
Friday
Sunday, 11 January 2009
10th-16th
Saturday
8km Cross country Lightwater.....31.54
as you have probably heard i was out sprinted by byrne over the last 20m....dissapointing and i probably shouldnt have been in that situation
i ran a very good first 10min where i was just behind the hawkins (15m) but as soon as i got to the big hill i compltly faded and never got going again once i reached the top which lost me places and allowed byrne to over take me and get a good lead.
finally started to feel good again at about 20mins and then picked up speed for the last 12 mins and i thought i was moving well, cought byrne with about 800m to go and took lead but byrne in the end surprised me with some good accelration
Sunday
96.45....Fin 154.....Ave 138
1-114
2-109
didnt go very fast but was travelling back to uni so had to shorten the run....run felt fine, nothing really to say about it
Monday
Morning- 68.19.....Fin 144.....Ave 135
1-112
1-110
HR stayed conistant at 135 but if it did jumpit would quickly jump into the low 140s but would fall quickly again
Evening- 30.38.....Fin 169.....Ave 159
1-126
2-106
good run first 20mins felt particually good with the last 10 slowing down a little, aimed just to keep steady, run on my toes and stride out
end of run did drills and strides
Tuesday
Morning- 61.26.....Fin 136....Ave 136
1-110
2-106
did a shorter route that yesterday, but am still running about 3mins slower than i was in the begging of december for the same route
Evening- 6x900m
...........3.35...3.49...3.53....4.00....3.45
...........161......158.....162.....162.....150
2.54...2.58...3.09...3.12.....2.46....2.55..................5th rep i stoped about 100m at the end
182.....187.....186.....185.....188.....188
i was running quite strong but it was quite hard to run very fast without HR going silly high, the last rep was my best and most comforable but the HR went higher
not really sure if this is right as im sure that this is partly anerobic, on average the the HR was at 180-183 so not deep stress....is this ok or can i go deeper into to stress in order to go faster but would this not affect the next days sessions?
Wednesday
Morning- 58.33.....Fin 135.....Ave 134
1-108
2-105
time i think is back down to what it was, 3mins faster than yesterday morning, put very little effort in so quite pleased
Evening- Curcuits, these focues alot on the legs, (burpies and alot of jumping) so was good but tough, legs ached on thursday and i can still feel them now (friday), they are not tight, i just now they have been worked and i need to continue with this as i started of pretty good but after 30mins my legs where feeling pretty heavy and the reps were reducing in numbers
then did 2x2min with 1min rest, not flat out more of a fast stride, needed it to lossen up
Thursday
Morning- 40.41.....Fin 137.....Ave 135
1-112
2-107
Cut it very short, didnt wat to over do it and i was going pretty slowly so if i had doen my normal route run would have taken some time
Evening- 53.30.....Fin 158.....Ave 148
1-118
2-114
not the most continious of runs simply because i was exploring new routes and trying to find an undulating course for next month....and i think i may have found one!! i really enjoyed it, i got terriably lost and each minute seemed to go very slowly and i became naturally more anxious about where i was running to as i t seemed like i was going in the wrong direction for ages untill suddenly the road turned the corner and came out next to tesscos (my local supermarket). will run this course again to see if i can get coule of more hills in, i pleased i found it as like you said in your email i need a course that i will be happy to run for the next 3years and with my other one, well its not the most entertaining route and it can get quite busy with cras and pedestrains walking in the middle of the road
the run its slef was good, first 10mins could feel legs from yesterday but as i warmed up started to stride out more and got more comftable,
Friday
rest, and streching, the legs enjoy it
8km Cross country Lightwater.....31.54
as you have probably heard i was out sprinted by byrne over the last 20m....dissapointing and i probably shouldnt have been in that situation
i ran a very good first 10min where i was just behind the hawkins (15m) but as soon as i got to the big hill i compltly faded and never got going again once i reached the top which lost me places and allowed byrne to over take me and get a good lead.
finally started to feel good again at about 20mins and then picked up speed for the last 12 mins and i thought i was moving well, cought byrne with about 800m to go and took lead but byrne in the end surprised me with some good accelration
Sunday
96.45....Fin 154.....Ave 138
1-114
2-109
didnt go very fast but was travelling back to uni so had to shorten the run....run felt fine, nothing really to say about it
Monday
Morning- 68.19.....Fin 144.....Ave 135
1-112
1-110
HR stayed conistant at 135 but if it did jumpit would quickly jump into the low 140s but would fall quickly again
Evening- 30.38.....Fin 169.....Ave 159
1-126
2-106
good run first 20mins felt particually good with the last 10 slowing down a little, aimed just to keep steady, run on my toes and stride out
end of run did drills and strides
Tuesday
Morning- 61.26.....Fin 136....Ave 136
1-110
2-106
did a shorter route that yesterday, but am still running about 3mins slower than i was in the begging of december for the same route
Evening- 6x900m
...........3.35...3.49...3.53....4.00....3.45
...........161......158.....162.....162.....150
2.54...2.58...3.09...3.12.....2.46....2.55..................5th rep i stoped about 100m at the end
182.....187.....186.....185.....188.....188
i was running quite strong but it was quite hard to run very fast without HR going silly high, the last rep was my best and most comforable but the HR went higher
not really sure if this is right as im sure that this is partly anerobic, on average the the HR was at 180-183 so not deep stress....is this ok or can i go deeper into to stress in order to go faster but would this not affect the next days sessions?
Wednesday
Morning- 58.33.....Fin 135.....Ave 134
1-108
2-105
time i think is back down to what it was, 3mins faster than yesterday morning, put very little effort in so quite pleased
Evening- Curcuits, these focues alot on the legs, (burpies and alot of jumping) so was good but tough, legs ached on thursday and i can still feel them now (friday), they are not tight, i just now they have been worked and i need to continue with this as i started of pretty good but after 30mins my legs where feeling pretty heavy and the reps were reducing in numbers
then did 2x2min with 1min rest, not flat out more of a fast stride, needed it to lossen up
Thursday
Morning- 40.41.....Fin 137.....Ave 135
1-112
2-107
Cut it very short, didnt wat to over do it and i was going pretty slowly so if i had doen my normal route run would have taken some time
Evening- 53.30.....Fin 158.....Ave 148
1-118
2-114
not the most continious of runs simply because i was exploring new routes and trying to find an undulating course for next month....and i think i may have found one!! i really enjoyed it, i got terriably lost and each minute seemed to go very slowly and i became naturally more anxious about where i was running to as i t seemed like i was going in the wrong direction for ages untill suddenly the road turned the corner and came out next to tesscos (my local supermarket). will run this course again to see if i can get coule of more hills in, i pleased i found it as like you said in your email i need a course that i will be happy to run for the next 3years and with my other one, well its not the most entertaining route and it can get quite busy with cras and pedestrains walking in the middle of the road
the run its slef was good, first 10mins could feel legs from yesterday but as i warmed up started to stride out more and got more comftable,
Friday
rest, and streching, the legs enjoy it
Saturday, 3 January 2009
3rd-9th
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
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
1st-2nd
Thursday
New years day had a nice long sleep
rested
Friday
afternoon- 10min run
4mins= HR 152
6mins= HR 163
7mins= HR 172
8mins= HR 181
9mins= HR 188
10mins=HR 192
2min slow jog= 153
1-122
2-110
felt really good to get my HR that high, havnt done so in a training run for quite some time so made a change. ran smothly and i thought i was running tall and strong which were my aims for the last 2mins.
Then walked home
New years day had a nice long sleep
rested
Friday
afternoon- 10min run
4mins= HR 152
6mins= HR 163
7mins= HR 172
8mins= HR 181
9mins= HR 188
10mins=HR 192
2min slow jog= 153
1-122
2-110
felt really good to get my HR that high, havnt done so in a training run for quite some time so made a change. ran smothly and i thought i was running tall and strong which were my aims for the last 2mins.
Then walked home
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