Miles of Trials

Training – Week Beginning 8 August

Monday 15th August 2011

A frustrating week. Felt overtrained and lethargic so I took 3 days off. A few easy weeks should do me some good.

Monday: 8 easy. Felt good. (8)

Tuesday: Rest. (0)

Wednesday: AM 5 easy – trails, PM 8 easy – summer route (13)

Thursday: Rowheath 5k, 1st in 16:12. Felt terrible the whole way round and on the way home (12)

Friday: Off. Completely worn out. (0)

Saturday: Still felt rough. Another day off. (0)

Sunday: AM 3 easy PM Midland League 3000m. 1st in 9:12. (11)

Week total: 44 miles

2011 total: 2234 miles

Taken from my training log.

Training: Week Beginning 1 August

Sunday 7th August 2011

Possibly my hardest week ever.

Monday: 12 miles. Felt sore. (12)

Tuesday: AM 4 miles easy. PM 3x3k all just under 10 mins off 200 recoveries plus 6×200 at 3k pace. (16)

Wednesday: AM 6 easy. PM 8 easy with quick finish (14)

Thursday: 4x6x60m hill sprints with 4 mins jogging between sets, ran to track, 4x(500/300) with 300/100 recoveries in 84/48/80/48/82/47/81/48, ran home. (13)

Friday: AM 6 easy PM 6 easy. Tired. (12)

Saturday: Cannon Hill Parkrun 16:10. Not all out effort, started slow. Long warm down (12)

Sunday: Pope loop – 1:59. Hard. (21)

Week total: 100 miles

2011 total: 2190 miles

Taken from my training log.

Training: Week Beginning 25 July

Sunday 31st July 2011

Monday: 5 recovery. sore. (5)

Tuesday: 3 mile warm up and 5x(7min hard / 2min easy) and warm down on a 10 mile loop. Hot. 1:27 total running time (13)

Wednesday: 12 mile trail run. Sopot to Gdynia and back along hilly coastal route. Pushed it on the hills. 1:26. (12)

Thursday: AM warm up, 10x(1 min hard / 30s easy), 5 mile tempo 29 mins, 10x(1 min hard / 30s easy), warm down. 1:49 total for 15 miles. Tough. PM 5 mile beach run (20)

Friday: 7 easy. (7)

Saturday: 10k tempo on track. 34:46 – 17:30/17:16. Very hot. Stiff from flight. (11)

Sunday: 22 slow (22)

Week total: 90 miles

2011 total: 2090 miles

Training: Week Beginning 18 July

Monday 25th July 2011

Summary: A 5k PB and a great long run. Hit 2000 for the year.

Monday: 11 easy, 75 mins (11)

Tuesday: 3 x 1mile off 2 mins and 1 x 2miles on track – 5:00/5:00/5:02/10:38. Ran there and back. (10)

Wednesday: AM 5 miles 38 mins, PM 9 easy. (14)

Thursday: Gloucester White Horse 5k. 3rd in 15:31. PB. Long warm down including run back to station. (11)

Friday: AM 5 easy. Edgbaston and Vale. PM 8 steady, approx 50 mins (13)

Saturday: Rest. Travelling to Poland.

Sunday: 15 miles increasing pace on a 5 mile loop: 36:46/30:47/28:51, 6 miles easy. 2:20 total. (21)

Week total: 80 miles

2011 total: 2000 miles

Training: Week Beginning 11 July

Sunday 17th July 2011

Summary: Cut the mileage a bit but got 3 hard days in. Felt very worn out by the end of the week.

Monday: Rest (0)

Tuesday: Grass session at Metchley. 5x960m ish off 90s – 2:56/54/56/55/55, ran home (9)

Wednesday: AM 5 easy 36 mins. PM 8 steady 48 mins (13)

Thursday: Rowheath 5k inc. Warwickshire championships, 5th place in 15:55. Best time on that course. Ran home. (12)

Friday: AM 3 slow. PM 8 slow. Felt tired. (11)

Saturday: 4 easy. Felt tired. (4)

Sunday: 21 easy. Sutton Park and back. (21)

Week total: 70 miles

2011 total: 1920 miles

Taken from my training log.