Saturday
Had planned to get up really early and go for a run but woke up feeling really bad. I spent the day at a protest which then broke out into a good natured riot so there was plenty of running and walking all day.
Sunday
1.59.47.....Fin 141.....Ave 143
1-126
2-118
slower than the last time i did it (i had my watch to guage by) but didnt feel as tired untill about the 100th minute..................Still have'nt made the 2hour mark!!
Monday
45.48.....Fin 140.....Ave139
1-117
In shefeild so just explored and tried to find as many hills as i could (was'nt hard)
evening- weight Session.
Just the basics today, going through about 6-8 exercises with just the bar weight. Completly focused on legs no upper body stuff but i think in future weeks i will do some pull ups before i leave. From this session i was as strong if not stronger/ better balnace at this low weight, as every one else who have been doing these a for a year or two.
Will get a program from him next week. However it seemes like we are aiming for low, controlled reps which probs means building up heavy weights. Maybe there will be higher reputions but i will send you the program next week. What Sort of exercises should i be doing?
Tuesday
54.54......Fin 150.....Ave 141
1-117
2-106
evening- 30min Fartlek conisiting of
13.02 first run, felt really comftable and easy, 8.34 had to split this into two though, had a 9 second break just to let my legs recover, HR was ok
Then last 10 mins consisted of 2-5min runs ( i forgot to write this in my diary so am doing it from memory). Basically was running very well yesterday but started to struggle after 30min...really, really needed the tolite and could'nt phyically run any more
Wednesday
morning - was supposed to be going flying and because of a late night didnt get up to run. However flying cancelled because of bad weather and then i had lectures all day
evening- 40min steady job.
Circuits- Hamstrings really struggled today. Aching from Monday...but have'nt affected me during my runs
10min fast steady jog home.
Thursday
morning- 55.23.....Fin 148.....Ave 141
1-113
2-103
Evening- 51.08 Fartlek on road
2.41.....154.....44.....141
13.25...173.....30.....160
4.37.....172.....15.....168
2.08.....175.....66.....147
5.21.....174.....61.....148
2.42.....170.....13.....167
2.16.....174.....50.....153
2.24.....174.....24.....169
1.56.....182.....3.38..152
38........180.....56.....147
43........180.....52.....159
24........172.....34.....169
48........186.....
1-149
2-125
Legs were very tired when running this, everything felt quite heavy after the first rep. did'nt feel like i was bouncing along like earlier in the week. However the last (shorter) reps did feel like i was moving well. Calfs were very tight when running fast on the last 4 reps.
Friday
Wednesday, 21 October 2009
Wednesday, 14 October 2009
10th-16th
Saturday
ill- feeling alot better today
Sunday
60.36.....Fin 137.....Ave 137
1-113
2-107
Just a run to get back into it, took it very very easy and was thus pretty slow but it was good to get the system going again.
Monday
morning- 44.15.....Fin 139.....Ave 139
1-114
2-106
Short loop today, rushed for time
Evening- 56.59.....Fin 146.....Ave 142
1-115
2-106
felt like i was going slow but was really getting down the hills which is a massive improvment from last year (was nearly walking down them a year ago as i wasnt strong enough to take the impact and keep running)
Tuesday
Morning- 56.22.....Fin 146.....Ave 142
1-107
2-108
starting to move quite well (still not fast but feeling quite bouncy and relaxed)
evening- 50.04.....Fin 152.....Ave 154
1-125
2-114
Didnt want to push my system too hard to early so just went for a steady run and it felt good, got down the hills really quickly (felt like sonic, legs were moving very quickly, very strange)
Wednesday
morning- 54.08.....Fin 141.....Ave 143
1-116..............(this HR just wouldnt drop in the first min but i wasnt feeling to tired)
2-107
Legs feeling a little heavy from yesterday run. This felt like one of the slowest runs i have done in the last two weeks but it was prehaps one of the fastests at this Ave HR
Thursday
morning- 58.04.....Fin 145.....Ave 140
1-114
2-111
evening-(55.39min Fartlek)
-------33......25.....38.....41.....40.....13.....18.....2.59..40......43......57
------ 136.....157.....163.....165.....162.....167.....165.....152.....157.....156.....150
4.01-10.50-6.32-6.08---7.17---1.57--3.59--3.10--37------48----38----45
158.....167.....168.....177.....172.....170.....171.....176.....174.....176.....179.....176
1-135
2-120
Felt good this run, felt like i was moving pretty well and it is the furthest i have run. Didnt feel to bad after the session
Friday
legs were aching this morning
ill- feeling alot better today
Sunday
60.36.....Fin 137.....Ave 137
1-113
2-107
Just a run to get back into it, took it very very easy and was thus pretty slow but it was good to get the system going again.
Monday
morning- 44.15.....Fin 139.....Ave 139
1-114
2-106
Short loop today, rushed for time
Evening- 56.59.....Fin 146.....Ave 142
1-115
2-106
felt like i was going slow but was really getting down the hills which is a massive improvment from last year (was nearly walking down them a year ago as i wasnt strong enough to take the impact and keep running)
Tuesday
Morning- 56.22.....Fin 146.....Ave 142
1-107
2-108
starting to move quite well (still not fast but feeling quite bouncy and relaxed)
evening- 50.04.....Fin 152.....Ave 154
1-125
2-114
Didnt want to push my system too hard to early so just went for a steady run and it felt good, got down the hills really quickly (felt like sonic, legs were moving very quickly, very strange)
Wednesday
morning- 54.08.....Fin 141.....Ave 143
1-116..............(this HR just wouldnt drop in the first min but i wasnt feeling to tired)
2-107
Legs feeling a little heavy from yesterday run. This felt like one of the slowest runs i have done in the last two weeks but it was prehaps one of the fastests at this Ave HR
Thursday
morning- 58.04.....Fin 145.....Ave 140
1-114
2-111
evening-(55.39min Fartlek)
-------33......25.....38.....41.....40.....13.....18.....2.59..40......43......57
------ 136.....157.....163.....165.....162.....167.....165.....152.....157.....156.....150
4.01-10.50-6.32-6.08---7.17---1.57--3.59--3.10--37------48----38----45
158.....167.....168.....177.....172.....170.....171.....176.....174.....176.....179.....176
1-135
2-120
Felt good this run, felt like i was moving pretty well and it is the furthest i have run. Didnt feel to bad after the session
Friday
legs were aching this morning
Monday, 5 October 2009
3rd-9th
Saturday
really late night and then busy through out the day so found no time to run
Sunday
1hr 45.35.....running well up to 70min
70-80min- started to slow
after 80min= legs started to ache quite a bit and running became uncomfortable
Monday
Morning- 44.06.....Late night so feeling quite tired this morning so did the short route and ran very slowly.
Evening
52.36.....Fin 149.....Ave 143
1-110
2-109
Tuesday
Morning- 56.27.....Fin 142.....Ave 143
1-114
2-108
evening-came acros really tired and with cold like symptoms
Wednesday
Thursday
Friday
ill for the rest of the week, just felt permantly tired with major head aches
really late night and then busy through out the day so found no time to run
Sunday
1hr 45.35.....running well up to 70min
70-80min- started to slow
after 80min= legs started to ache quite a bit and running became uncomfortable
Monday
Morning- 44.06.....Late night so feeling quite tired this morning so did the short route and ran very slowly.
Evening
52.36.....Fin 149.....Ave 143
1-110
2-109
Tuesday
Morning- 56.27.....Fin 142.....Ave 143
1-114
2-108
evening-came acros really tired and with cold like symptoms
Wednesday
Thursday
Friday
ill for the rest of the week, just felt permantly tired with major head aches
1st-2nd
Thursday
53min steady slow jog in the morning
Didnt train in evening as its still freshers week so went out early
Friday
rest
53min steady slow jog in the morning
Didnt train in evening as its still freshers week so went out early
Friday
rest
Wednesday, 30 September 2009
26th-30th
saturday
53.10.....Fin 145.....Ave 143
1-114
2-115
Just a easy jog to get back into running and fitt around fresher activities and getting to know people.
Sunday
6km adlershot relys
23.06
really struggled on this, running didnt feel easy and my pace was far to sparadic speeding up without effort and then suddenly slowing.
Monday
30min Farlek
............50.......40......44......32.......24......53.......15.......11
...........136.....118.....147.....158....165....142.....174.....180
3.34...4.19....5.56...3.18...3.54...2.03.....39.......23.......17
170.....173.....175....171.....177.....170.....170.....171.....176
1-135
2-122
Feeling pretty comfortable up to about 4-5mins and then slowed and probabaly started to go into stress a little. Will work just to ease out the reps for a bit longer.
Tuesday
morning-53.34.....Fin 140.....Ave 144
2-106
Evening- 48.09.....Fin 153.....Ave 159
1-125
2-118
Took a good 30mins to the HR to remian steady, Ran with the group and was at the back again but im sure the front runners must have been pushing really hard!
I did find running at this quite uncomfortable and unusal though.
Wednesday
morning- 54mins rounds woods
Have lost HR elestic strapso will be running on feel for a week and a bit till my replacement comes
evening- gentle circuits to ease back into things
53.10.....Fin 145.....Ave 143
1-114
2-115
Just a easy jog to get back into running and fitt around fresher activities and getting to know people.
Sunday
6km adlershot relys
23.06
really struggled on this, running didnt feel easy and my pace was far to sparadic speeding up without effort and then suddenly slowing.
Monday
30min Farlek
............50.......40......44......32.......24......53.......15.......11
...........136.....118.....147.....158....165....142.....174.....180
3.34...4.19....5.56...3.18...3.54...2.03.....39.......23.......17
170.....173.....175....171.....177.....170.....170.....171.....176
1-135
2-122
Feeling pretty comfortable up to about 4-5mins and then slowed and probabaly started to go into stress a little. Will work just to ease out the reps for a bit longer.
Tuesday
morning-53.34.....Fin 140.....Ave 144
2-106
Evening- 48.09.....Fin 153.....Ave 159
1-125
2-118
Took a good 30mins to the HR to remian steady, Ran with the group and was at the back again but im sure the front runners must have been pushing really hard!
I did find running at this quite uncomfortable and unusal though.
Wednesday
morning- 54mins rounds woods
Have lost HR elestic strapso will be running on feel for a week and a bit till my replacement comes
evening- gentle circuits to ease back into things
Tuesday, 22 September 2009
19th- 25th
Saturday
Rest- Family came round, The Last supper before my cousin and I go of to uni.
Sunday
3hr cycle with dad, last 30min, thighs really started to burn going up the hills
Monday
20min rowning machine
( groin mostly better now, have been stretching it every day and doing stability work on it, just lacking a bit of motivation to go out and run hard this last week as ive been sorting things out for uni which has taken up the last 4days ( my lap top hrad drive burnt out ((3days after my warinty ran out)) so been having to reinstall EVERYTHING!!!
Will start running properly once back at uni on thusrday...can then consintrate
Tuesday
9x300m (track)
---......51......52......66.......66.......70.......64......63.......67
---.....151.....169.....159.....164.....166.....167.....178.....175
52.......50.....48.....49......49.......48.......49......48......49
---.....182.....173.....---.......---.....186.......---.....178.....182
2-135
Legs were starting to feel really heavy on the 8th and 9th rep and HR was not reducing much on the recoveries. Groin was also starting to get tight so decided to call it a day
Wednesday
56.26.....Ave 144.....Fin 149
2-113
Just a gentle jog to get me back into the idea of running for this period of time. Uncomfortable to begin with, groin tight from yesterday but got into the run after 30mins
Thursday
Traveling back up to uni and then night out
Friday
56.26.....Fin 149.....Ave 144
1-121
2-111
Rest- Family came round, The Last supper before my cousin and I go of to uni.
Sunday
3hr cycle with dad, last 30min, thighs really started to burn going up the hills
Monday
20min rowning machine
( groin mostly better now, have been stretching it every day and doing stability work on it, just lacking a bit of motivation to go out and run hard this last week as ive been sorting things out for uni which has taken up the last 4days ( my lap top hrad drive burnt out ((3days after my warinty ran out)) so been having to reinstall EVERYTHING!!!
Will start running properly once back at uni on thusrday...can then consintrate
Tuesday
9x300m (track)
---......51......52......66.......66.......70.......64......63.......67
---.....151.....169.....159.....164.....166.....167.....178.....175
52.......50.....48.....49......49.......48.......49......48......49
---.....182.....173.....---.......---.....186.......---.....178.....182
2-135
Legs were starting to feel really heavy on the 8th and 9th rep and HR was not reducing much on the recoveries. Groin was also starting to get tight so decided to call it a day
Wednesday
56.26.....Ave 144.....Fin 149
2-113
Just a gentle jog to get me back into the idea of running for this period of time. Uncomfortable to begin with, groin tight from yesterday but got into the run after 30mins
Thursday
Traveling back up to uni and then night out
Friday
56.26.....Fin 149.....Ave 144
1-121
2-111
12th-18th
Saturday
southern Road relys, wimbldon road.
16.45sec, 2mins faster than i ran last year and just over 1min slower than Hawkins.
Found his really hard, went of to fast, i thought (at the time) that it was slow and comfortable so i cruised alongside the leading group, but after about 8mins i died compltly i got up a steep hill and lasted about another 2mins before my pace really suffered. Worst part of the race was running after a long steep down hill, i couldnt get back into a rythem. Legs were knackerd after the race! Body was not expecting this!
Sunday
Groin still tight, and yesterdays punding down hill probabaly didnt help. #
Sawm 70 lengths in 45mins.
Monday
Swam 110 length in 1hr 15mins
Tuesday
Aqua Running with hawkins
5x3min (3min)
5x2min (1min)
Wednesday
Gym- leg weights with friend, relatively light weights with lots of reps. (multi gym)
Thursday
35min on rowing machine- ave HR 138
Friday
rest
southern Road relys, wimbldon road.
16.45sec, 2mins faster than i ran last year and just over 1min slower than Hawkins.
Found his really hard, went of to fast, i thought (at the time) that it was slow and comfortable so i cruised alongside the leading group, but after about 8mins i died compltly i got up a steep hill and lasted about another 2mins before my pace really suffered. Worst part of the race was running after a long steep down hill, i couldnt get back into a rythem. Legs were knackerd after the race! Body was not expecting this!
Sunday
Groin still tight, and yesterdays punding down hill probabaly didnt help. #
Sawm 70 lengths in 45mins.
Monday
Swam 110 length in 1hr 15mins
Tuesday
Aqua Running with hawkins
5x3min (3min)
5x2min (1min)
Wednesday
Gym- leg weights with friend, relatively light weights with lots of reps. (multi gym)
Thursday
35min on rowing machine- ave HR 138
Friday
rest
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