Training Log Archive: RobBIn the 7 days ending Feb 27, 2011:
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Sunday Feb 27, 2011 #
Note
Pleased with last 3 weeks (just under 300 miles covered) and now for a recovery week before another hard 3 weeks. 7 weeks and counting. Need to stick in some more marathon specific training runs. Weirdly looking forward to it.
10 AM
Running 1:20:59 [1] 10.33 mi (7:50 / mi) +218m 7:21 / mi
Really nice run with ChrisG around Derwent. Good chat and a steady run made it an enjoyable jaunt. Clare put me to shame by pushing on for a full 15 miles - going through 2 pacers in the form of Ruth and Kelly in the process.
Did a bit extra to make it up to 110 for the week but miscalculated by 0.12 miles - damn it!
Did a bit extra to make it up to 110 for the week but miscalculated by 0.12 miles - damn it!
Saturday Feb 26, 2011 #
7 AM
Running 2:01:26 20.12 mi (6:02 / mi) +316m 5:45 / mi
Long marathon specific run. Four and a bit mies warm up, up the parks and then 10 miles at marathon pace, finishing with the park run for an all out effort. Plan was to break the marathon pace efforts into two chunks but I realised if I did this I would be late for the park run so ended up doing this in one block. Felt cruisey on the way out to Don Valley but tougher back - combination of a slight incline and a little wind. Consequently was a little slower than planned on the return. Got to the park run just as they were starting so joined in after they had completed the first mini lap. Tucked in behind GG and it was certainly easier running this part of the session in a group. Last 1.5 miles was a real effort - I forgot how painful this type of session is - not aerobically tough but just physically draining. Ended up running 3 miles effort in 1611. Jogged the 2 miles warm down very slowly.
Friday Feb 25, 2011 #
7 AM
Running 1:19:59 [2] 10.99 mi (7:17 / mi) +198m 6:53 / mi
ahr:165 max:176
Run up to damflask and then on to work. Nice day again. Got spooked by Alex R who cycled up behind me whilst I was away with the fairies.
C • hehe 1
12 PM
Running 25:22 [2] 1.66 mi (15:17 / mi) +63m 13:40 / mi
Run to gym and then some pre gym drills. Managed to watch Shuoc play some footy. Impressed by Camel's smart but casual football kit.
1 PM
S+C 40:00 [3]
Gym - felt ok. Right glute really poor but slowly came to life. Even got on the squats bar so luck was with me.
Thursday Feb 24, 2011 #
7 AM
Running 1:13:44 11.15 mi (6:37 / mi) +213m 6:15 / mi
ahr:139 max:160
Early morning session. Struggled to get out of bed, but after a brunchbar and an espresso I was good to go. Did 37.30 of Foxdahls (90:30s) - starting and finishing at the end of the Percy Pud 10k. Form and fatigue varied between reps - some felt great others less so. Picked up bag from home and then pootled up the hill to work.
C • 101 3
5 PM
Running 57:58 [2] 7.97 mi (7:16 / mi) +67m 7:05 / mi
ahr:168 max:178
Easy run home from work - glad of the distraction of marathon talk.
Wednesday Feb 23, 2011 #
7 AM
Running 1:02:21 [2] 8.07 mi (7:44 / mi) +124m 7:23 / mi
Run to work - was hoping to do a 10 mile run but got up too late and faffed too much. Legs felt ok.
12 PM
Running 26:56 [2] 1.99 mi (13:31 / mi) +64m 12:18 / mi
Run to gym, strides/drills and back.
1 PM
S+C 40:00 [3]
Focussed on glutes work and the homework that Kim had set me. Did some squats with some light weights - hope to increase this over the next few weeks.
5 PM
Running 1:11:50 [2] 8.96 mi (8:01 / mi) +238m 7:24 / mi
Run home through parks up Crimicar, back down to Fulwood Road and then home. Legs tired and hip sore and glad to get home. Felt very urban.
Tuesday Feb 22, 2011 #
12 PM
Running 47:27 [2] 6.28 mi (7:33 / mi) +113m 7:09 / mi
Run to see Kim and then up the parks afterwards. Bumped into Rosie at the top of Bingham.
5 PM
Running 1:25:00 12.46 mi (6:49 / mi) +82m 6:41 / mi
Run to track, track and then home again. Session was based on one developed by Olga Bondarenko and her coach - 400m@5k pace, 400m@just faster than 5k pace, 300m@5k pace, 300m@1500k pace, 200m@5k pace, 200m@800m pace, 100m@5k pace and 100m fast finish. Struggled with the change of paces but managed to at least speed up when needed to. In reality running slower than 5k pace. Did 4 sets so 8k all in. Tried to stay with Tom for the session but he was too strong for me tonight. Slow jog home with Mr Hodges.
Monday Feb 21, 2011 #
Running 22:00 [3] 3.2 mi (6:52 / mi)
Steady run to work. Legs felt ok.
5 PM
Running 40:00 [2] 5.2 mi (7:42 / mi)
Run home from work. Still steady.
6 PM
Running drills 40:00 [2] 1.5 mi (26:40 / mi)
Drills @ Camp Candy. Good group out. We did an 800m effort at the end (winding it up every 200m) which felt quite painful - nice burn in the chest afterwards. Must be the fastest I have run for about 6 months!