Six runs, one day off, one PB.
Monday: Rest (0)
Tuesday: 6×800 at 75% effort off 400 jog – 2:34/32/31/30/27/24. Pacing friends. (10)
Wednesday: 8 easy (8)
Thursday: 10 easy (10)
Friday: 6 easy (6)
Saturday: 5 easy (5)
Sunday: Bristol Half Marathon, 28th in 70:47. PB. (15)
Week total: 54 miles
2012 total: 2589 miles
Mainly easy running with one hard session on Saturday. The mile was slow but the main point of the session was to run hard on tired legs. One week until the half marathon.
Monday: 13 easy (13)
Tuesday: 9 easy (9)
Wednesday: 9 easy (9)
Thursday: 13 easy (13)
Friday: 10 easy (10)
Saturday: 1 mile hard 4:44, lap jog, 5 mile tempo 26:43 (12)
Sunday: 13 steady (13)
Week total: 79 miles
2012 total: 2535 miles
This week I learned that:
1. My VO2max is 63 ml/kg/min.
2. Tim’s is higher.
3. I have less speed but more endurance than I did in the summer.
4. Collis Birmingham has world class facial hair.
Two weeks until the Bristol Half.
Monday: 13 easy (13)
Tuesday: 7 on towpath 39:57, 2+ easy, 7 on grass 41:32, 2+ easy (18)
Wednesday: Rest (0)
Thursday: VO2 max test on treadmill, ran to lab (8)
Friday: 10 easy (10)
Saturday: 5 x 400/800 with 200 jog recovery – 69/2:23/68/2:24/68/2:22/68/2:21/68/2:24 (10)
Sunday: 14 easy (14)
Week total: 73 miles
2012 total: 2456 miles
Three weeks until the half marathon. Ran a 10k personal best on a tough course, getting outsprinted in the final 400 metres. Unsurprising given my lack of speed work. I’m sure I can get my 10k time lower with a bit more training.
Monday: 10 easy (10)
Tuesday: 8×1000 tempo intervals off 200m in ~55s. 3:13/13/10/10/09/09/08/04. 32:40 total time for 6 miles. (12)
Wednesday: 13 easy, 100 mins (13)
Thursday: 12 with 6 steady on grass ~36 mins (12)
Friday: 8 easy (8)
Saturday: 6 easy (6)
Sunday: Lichfield 10k, 2nd in 32:55 – PB. 16:25/16:30. Hot and hilly. (11)
Week total: 72 miles
2012 total: 2383 miles
Haven’t posted one of these for a while so here’s this week’s training. The aim is to break my PB for half marathon at the end of September (70:57). I think my chances are 50/50 based on current training.
Monday: 8 x 1 mile off lap jog – 5:14/11/09/08/09/10/14/06, mile barefoot, ran home (15)
Tuesday: AM 6 easy PM climbed Snowdon (6)
Wednesday: 12 easy (12)
Thursday: 12 easy (12)
Friday: 10 steady 61:46 (32:07/29:39), 2 easy, 3 hard 16:27, 3 easy (18)
Saturday: 13 easy (13)
Sunday: 9 easy (9)
Week total: 85 miles
2012 total: 2311 miles
Take from my training log.