Starting to up the anti now.....races are looming! ARGH!
Monday....Day of rest!
Tuesday
Long Run - 18 miles in 2hrs 52. Pace 9.30 mins/mile which I guess is not too bad over this distance but nowhere near a 4 hour marathon! But I felt much better than last week. Felt good up until about mile 14 then got very tired and my pace per mile slowed drastically! But I guess the only way to solve this is continued long runs! Great! lol!
Monday....Day of rest!
Tuesday
Long Run - 18 miles in 2hrs 52. Pace 9.30 mins/mile which I guess is not too bad over this distance but nowhere near a 4 hour marathon! But I felt much better than last week. Felt good up until about mile 14 then got very tired and my pace per mile slowed drastically! But I guess the only way to solve this is continued long runs! Great! lol!
Oh yes....continuing with the cold water treatment post runs....
Wednesday & Thursday
Stretching and core
The 18 miles really took it out of me, felt very tired these two days...
Friday
Intervals - warm up then 4 x 5min sprints with 1 min recoveries. First 3 sprints were under 8mins/mile, last one slightly over - got a bit tired towards the end! Recoveries were all under 9min/mile except for one too so I was quite pleased overall.
Saturday
After a very hectic morning trying to get all my jobs done I nipped into the Village Cycle Centre so they could give Gerard the once over ready for the club run tomorrow. As always had a proper old chinwag with Geoff and Simon who very patiently give me a cycle lesson each time I go in! This time it was understanding gearing ratios! The moving swiftly on to my second favourite place.... Coventry Runner! Where I spent another pleasant half hour chinwagging and buying "stuff" So I got myself some new running glasses (pink!!!) and a pair of skins compression socks. These to go with my newly acquired Karimor hydration belt and several packs of dextrose tabs and I think Im about set up for my long runs!
Put it all to the test on a 101/2 mile tempo run..... ran in 1:35 at a pace of 8:53 min/mile giving me a predicted 1/2 marathon of 1:57:50. Bit bloody tight for my liking. Still not recaptured the great run of 13.5 miles in 2hrs.........I felt like I was flying that night! Gradually got slower since :( A bit annoying really.
Sunday
Out with the Wheelers again! :) Had another really great ride out! Even more riders this week and the pace increased too! Couldn't keep up with the super fitties at the end of the ride but still managed to keep up with the middle bunch which I was pleased about as none of these guys are slouches by any means! I think the club will improve my cycling no end this year :) 54 miles at an average of 16mph as near as dammit ;) Was feeling it in the afternoon though!
Wednesday & Thursday
Stretching and core
The 18 miles really took it out of me, felt very tired these two days...
Friday
Intervals - warm up then 4 x 5min sprints with 1 min recoveries. First 3 sprints were under 8mins/mile, last one slightly over - got a bit tired towards the end! Recoveries were all under 9min/mile except for one too so I was quite pleased overall.
Saturday
After a very hectic morning trying to get all my jobs done I nipped into the Village Cycle Centre so they could give Gerard the once over ready for the club run tomorrow. As always had a proper old chinwag with Geoff and Simon who very patiently give me a cycle lesson each time I go in! This time it was understanding gearing ratios! The moving swiftly on to my second favourite place.... Coventry Runner! Where I spent another pleasant half hour chinwagging and buying "stuff" So I got myself some new running glasses (pink!!!) and a pair of skins compression socks. These to go with my newly acquired Karimor hydration belt and several packs of dextrose tabs and I think Im about set up for my long runs!
Put it all to the test on a 101/2 mile tempo run..... ran in 1:35 at a pace of 8:53 min/mile giving me a predicted 1/2 marathon of 1:57:50. Bit bloody tight for my liking. Still not recaptured the great run of 13.5 miles in 2hrs.........I felt like I was flying that night! Gradually got slower since :( A bit annoying really.
Sunday
Out with the Wheelers again! :) Had another really great ride out! Even more riders this week and the pace increased too! Couldn't keep up with the super fitties at the end of the ride but still managed to keep up with the middle bunch which I was pleased about as none of these guys are slouches by any means! I think the club will improve my cycling no end this year :) 54 miles at an average of 16mph as near as dammit ;) Was feeling it in the afternoon though!
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