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
Monday, 26 January 2009
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
Sunday, 28 December 2008
27th-31st
Saturday
111.25min.....Fin 126.....Ave 134
1-114
2-105
Ran on box hill so milage was low- 9miles but the hill is long and pretty steep.
did this with byrne and in comparson i ran the hills at lower HR and slightly faster (byrne was walking up the hill when his HR rose over 135) for myself HR never really went above 135.
however going down the hill and on the flat my HR was always higher than byrnes, usally by about 4bpm...his 2mins recovery hr also dropped alot quicker than mine.....does this mean anything or still simply the fact that my aerobic fittness needs a fair bit of work
Sunday
Morning -woke up very hungrey and not in the right frame of mind to run (since christmas eve have eaten alot but only really had one meal a day and the rest of it being made up of snacks and choclates, so think i was starting to feel the effects of a bad diet this morning)
Evening- 19.00 +20mins .....Ave 139.....
was feeling pretty down during the day so used the run just to try and feel better, started of slow but the run was uncomftable...ended up deleting stoping the timer in the first half by accident.
the last 20mins was more of a farlek session, felt like doing fast strides over distance so did 3 fast with really slow jogs in between over 20mins, average HR reached about 160-165 during the rep but i did reach 177 on my last rep.....did this as i was not enjoying the run so went faster to get ride of some aggression....just one of those days!
Monday
Morning- 56.12.....ave 140.....Fin 159
1-113
2-104
ran slowly, did feel quite good in the this morining but body was relaxed at this pace which was slower than normal. stopped twice to stretch and did some strides
Evening- 46.51.....Fin 153....Ave 154
1-120
2-111
Tuesday
Morning- 51.25.....Fin 131.....Ave 129
2-107 (did get down to 98 but then jumped in the last 10sec)
running slow with alex b , also spent 10mins after 20mins of running doing drills and strides
Wednesday
Afternoon- 52.01.....Ave 147.....Fin 151
1-115
2-110
this was the best run i have had since ive been back home, didnt run much faster but ran stronger and added another 12mins onto my route. the effort was pretty easy and relaxed
111.25min.....Fin 126.....Ave 134
1-114
2-105
Ran on box hill so milage was low- 9miles but the hill is long and pretty steep.
did this with byrne and in comparson i ran the hills at lower HR and slightly faster (byrne was walking up the hill when his HR rose over 135) for myself HR never really went above 135.
however going down the hill and on the flat my HR was always higher than byrnes, usally by about 4bpm...his 2mins recovery hr also dropped alot quicker than mine.....does this mean anything or still simply the fact that my aerobic fittness needs a fair bit of work
Sunday
Morning -woke up very hungrey and not in the right frame of mind to run (since christmas eve have eaten alot but only really had one meal a day and the rest of it being made up of snacks and choclates, so think i was starting to feel the effects of a bad diet this morning)
Evening- 19.00 +20mins .....Ave 139.....
was feeling pretty down during the day so used the run just to try and feel better, started of slow but the run was uncomftable...ended up deleting stoping the timer in the first half by accident.
the last 20mins was more of a farlek session, felt like doing fast strides over distance so did 3 fast with really slow jogs in between over 20mins, average HR reached about 160-165 during the rep but i did reach 177 on my last rep.....did this as i was not enjoying the run so went faster to get ride of some aggression....just one of those days!
Monday
Morning- 56.12.....ave 140.....Fin 159
1-113
2-104
ran slowly, did feel quite good in the this morining but body was relaxed at this pace which was slower than normal. stopped twice to stretch and did some strides
Evening- 46.51.....Fin 153....Ave 154
1-120
2-111
Tuesday
Morning- 51.25.....Fin 131.....Ave 129
2-107 (did get down to 98 but then jumped in the last 10sec)
running slow with alex b , also spent 10mins after 20mins of running doing drills and strides
Wednesday
Afternoon- 52.01.....Ave 147.....Fin 151
1-115
2-110
this was the best run i have had since ive been back home, didnt run much faster but ran stronger and added another 12mins onto my route. the effort was pretty easy and relaxed
Monday, 22 December 2008
20th-26th
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
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
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