Sunday 25th August 2013
Lots of great running in Poland. Highest mileage week this summer. Used the 5000 as a tempo run for next week’s 10k. Mark, Dan and Tim all went well under 16 minutes.
Monday: AM 16km easy, stiff legs – felt much better by the end of the run / PM 8km barefoot on beach (24)
Tuesday: rest (0)
Wednesday: 1-2-3-4-5-5-4-3-2-1 mins off 60s recoveries, 4km warm up/down (20)
Thursday: AM 15km easy / PM 8km barefoot on beach (23)
Friday: 16km moderate in 65 mins + 2km barefoot on beach (18)
Saturday: AM 8km barefoot on beach / PM BMC 5000 Coventry, tempo effort pacing friends, 9th in 15:45.66: 3:10.5, 3:09.7, 3:10.5, 3:07.9, 3:07.0. 3km fartlek after (21)
Sunday: 30km easy (30)
Week total: 136km
Sunday 21st July 2013
Low mileage this week as I really didn’t feel good early in the week. The race was tough and I suffered after going off at 15 minute pace again. Much more work needed in order to go sub 15.
Monday: 13km easy (13)
Tuesday: 10km easy (10)
Wednesday: Rest (0)
Thursday: 16km, started slow, finished quickly – 70 mins (16)
Friday: 12km easy (12)
Saturday: BMC Grand Prix Oxford 5000m, 7th in 15:20.70 (15)
Sunday: 22km easy (22)
Week total: 88km
Sunday 23rd June 2013
A lighter week than planned due to knee pain. Ran a PB for 5000m on Saturday; went off at 15:00 pace with the lead group but struggled in the last 2k.
Monday: 12km easy (12)
Tuesday: 5 x 800 off 2 mins: 2:21, 21, 19, 18, 17 (17)
Wednesday: 12km easy (12)
Thursday: Rest (0)
Friday: Rest. Sore knee (0)
Saturday: Midland championships 5000m, 6th in 15:19.55 (16)
Sunday: 21km easy (21)
Week total: 78km
Sunday 26th May 2013
It took ages to recover from last Saturday’s triple. As it turns out this is because I was developing a cold. Came back on Sunday to PB in the 5000 at the county champs.
Monday: 15km easy (15)
Tuesday: 17km easy (17)
Wednesday: 18km easy (18)
Thursday: felt ill, day off (0)
Friday: ill, rest (0)
Saturday: Rest (0)
Sunday: Warwickshire County Champs 5000m, 1st in 15:24.93 – 4th in combined counties race (15)
Week total: 65 km
Sunday 19th May 2013
One hard run midweek and 3 races on Saturday. Eased off down the home straight in the 1500. The 5000 was tough on tired legs and the 400 relay was fun despite coming last by a long way. A great day out.
Monday: 15km easy (15)
Tuesday: 14km easy (14)
Wednesday: ran home, moderate/hard effort ~60 mins (16)
Thursday: 13km easy (13)
Friday: Rest (0)
Saturday: Midland League Division 2 – Yate. 1500m – 3rd in 4:10.8 (3:25pm), 5000 – 2nd in 15:44 (4:05pm), 400m relay leg 4, 6th place 60.6 split (5:00pm) (18)
Sunday: 24km easy (24)
Week total: 100km