Last three weeks worth of training

27/9/10-3/10/10

Monday- am: 40 mins easy with Steve

             pm: 40 mins steady.

Tuesday- Run over Cannon hill. It was a 6 mile run alternating between 6 min miles and 5 min miles. My times were 5:38, 4:54, 5:58, 4:47, 5:45, 4:43. Felt a bit tired but not too bad.

Wednesday- 65 mins plus core. Mile  splits for the run were 7:24, 6:43, 6:48, 6:38, 6:33, 6:26, 6:30, 6:17, 6:43 and 6:10 pace for the last 4 mins. Felt good.

Thursday- am: 40 mins easy.

               pm: 6 miles at steady state then on the track striding 8x200 off 200 jog. My heart rate monitor isn't working at the moment so I had to guess the pace. The mile splits were 6:09, 5:40, 5:46, 5:46, 5:32 and 5:37. The 200's were then 31, 32, 32, 32, 32, 33, 31, 30. Didn't feel great on the run but managed a good pace. Felt awesome on the 200's. I wasn't pushing the pace just cruising them. I picked up the last two though.

Friday- am: 30 mins easy.

          pm: 30 mins easy.

Saturday- Over Canon Hill again running 3x1 mile off 3 mins recovery and then a set of 15s strides then 15s to turn around and go again, then the next two sets were 15s running and 10s recovery (each set had 6 strides in it). Times for the miles were 4:39, 4:31 and 4:30. Legs didn't feel up for it during the warm up as I hadn't been awake long. I took the first one hard but not too hard then picked up the last two and turned out some good times.

Sunday- 80 mins. Left hip was in agony every step I took for the last 25 mins.

74 mile week

4/10/10-10/10/10

Monday- am: 40 mins easy and circuits.

             pm: 40 mins steady with mile splits of 6:56, 6:14, 6:24, 6:36, 6:21, 6:19. Felt good

Tuesday- am: 40 mins easy.

              pm: Track session with Steve of 3x1200 but running the reps with alternating laps of 71, 65, 71 with a lap between reps. Times were 69, 65, 70, 70, 65, 71, 70, 64, 70. Legs felt really tired early on but as the session went on I got better.

Wednesday- am: Circuit training.

                  pm:  65 mins with mile splits of 6:55, 6:38, 6:35, 6:33, 6:43, 6:27, 6:14, 6:19, 6:31 and 6:08 pace for the last 6 mins. Legs were not up for this run at all and I went past my house at 45 mins and wanted to call it a day there. Carried on though and seems like I was running at an ok pace.

Thursday- am: 25 mins easy plus drills.

               pm: In the lab doing a sub max test. This involves running on a treadmill and every 4 mins the treadmill gets faster. I did 7 zones and the paces were 6:09, 5:50, 5:37, 5:22, 5:10, 4:55, 4:42. Didn't feel great during the early zones but as the run went on I got better and even sub 5 minute miling didn't feel too hard.

Friday- 30 mins easy.

Saturday- Manchester Relays. See race report.

Sunday- 80 mins steady. Felt really good. 

70 mile week

11/10/10-17/10/10

Monday- am: 40 mins plus in the gym doing some weights

             pm: 40 mins steady with mile splits of 6:51, 6:26, 6:23, 6:23, 6:10, 6:13 and 5:50 for the last couple of minutes. Felt good.

Tuesday- am: 40 mins easy.

              pm: Track session by myself of 9x400m off a minute but running them 68, 65, 63. I did 68, 65, 62, 68, 64, 62, 68, 64, 60. Felt really strong.

Wednesday- am: Circuit training

                  pm: 45 mins steady.

Thursday- am: Drills session

               pm: Ran out for 20 mins at normal pace then came back a bit faster just to get the legs moving for the relays; ended coming back in 17:30. Felt ok.

Friday- 17 mins easy plus strides

Saturday- National 6 Stage. Race report coming soon.

Sunday- am: 80 mins. Felt good

             pm: Core exercises

58 mile week