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TRAINING LOGS -
Keep up-to-date with my training. Logs
measured in Kilometres.
TRAINING
FOR THE AMSTERDAM MARATHON...
When I get back running
that is.
TRAINING
LOG FOR A HALF MARATHON IN JANUARY - At least sub 1:12
It was
great to get back into training last week after a good rest
from competitive training/running. My next medium term goal
is to run another fast half marathon in January (details to
come soon). I also have short term goals of running fast
over 5km and 10km in the process of the training. What I
lack for speed I more then make up in endurance, I still
believe that my best event will be the marathon but for the
next few months I will be really concentrating on improving
my basic speed so that running at marathon pace will feel
more comfortable. I have a rough estimate as do some of the
coaches who I have worked with of what I might be capable
for the marathon next year. It's interesting to note that a
2:25 marathon this year would get you into the UK top 10
marathon runners... top 11 if you include Paula Radcliffe.
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WEEK |
D (KM) |
COMMENT |
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29th Oct |
66 |
Little bit tired still - tight calf muscles -
was itching to get back into training |
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5th Nov |
117 |
Strength returned - text book week except for
stitch on the track on Tuesday |
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12th Nov |
30 |
Spent 4 days in bed with flu - on the up side my
legs feel amazing! |
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19th Nov |
74 |
Still recovering from flu - felt weak and really
struggling to breath with asthma |
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26th Nov |
84* |
Half marathon tempo 1:21 + 1/4 marathon at 3:33
per km pace + lots of swimming |
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3rd Dec |
116* |
5km track sessions x 2 - lots of cross training -
broken right foot quite sore |
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10th Dec |
72* |
Great track session at 5km pace - feeling sore
and tired after 3 intensive training |
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17th Dec |
85 |
Long track sessions 7 x 1200 - 28 mins quality
hill session - distance work soon |
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24th Dec |
80 |
16:58 in 5km - pacing all wrong and slowed
towards end - Bitten by dog on beach |
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31st Dec |
120 |
Steady 20 mile run - Kenya trip fallen through -
good start to final phase |
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7th Jan |
122 |
relaxed on the track - sore achilles - depart
Ethiopia for 2 weeks altitude training |
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* These 3 weeks might not look that hard in terms of
training but with 5 quality sessions a week + cross
training and work in the gym this I would imagine would
equate to another 50km a weeks. For the last 8 weeks of
the project this page will have much more detail on my
week to week build upto the Marathon.
N.b. Some phases of the training have been very intense
and I do not recommend that you train the way that I
have. Most of the time I am very tired and over all I
don't think that it is very good for you... but saying
that I am always running faster so it must have some
benefits... |
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TRAINING
LOG FOR AN AMSTERDAM HALF MARATHON - At least sub 1:15
Back in
serious training again (9th July 2007) after what ended up being a very
frustrating few months, plagued by injury and
disillusionment. My short term goal is to run the Amsterdam
half marathon at the end of October and then progress the
training on towards the London Marathon in April 2008. I
have learnt a vast amount about my own limitations, capacity
for training and the importance of rest over the last 17
months. Training hard but training smart is going to be key
to the success of my own running over the next few months.
WEEKLY RUNNING DISTANCE STARTING 9th JULY 2007 (KM)
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WEEK |
D (KM) |
COMMENT |
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9th July |
101 |
37:15 Tempo 10km - Left thigh bit tight |
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16th
July |
112 |
18:03 off the bike in Sprint Triathlon |
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23rd
July |
90 |
Sprinting up Hills in Salcombe - strength training |
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30th
July |
136 |
Long distance week but was a little tired at the track |
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6th Aug |
121 |
Running in Majorca - 100km in first 4 days -
very
hot! |
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13th Aug |
113 |
Sore
quads after Track - 1:24 medium long run
(13.1miles) very relaxed |
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20th Aug |
103 |
15:50
for 4.5km fast tempo run - retching after 3 separate session in
week |
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27th Aug |
104 |
17:12
for 5km - sore hip flexors - running a lot of km's
with backpack |
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3rd Sept |
88 |
Not
great distance - but 5 quality sessions and PB of 35:05 for
10km |
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10th Sept |
112 |
Great track work - first race victory over 10km
- feeling fresh and strong |
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17th Sept |
128 |
Very tight hamstrings - fast on the track early
in week - good end of week long run |
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24th Sept |
147 |
Excellent week training - feeling fresh and
relaxed on runs - 2nd in LFOTM 5km Race |
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1st Oct |
133 |
2 good tempo runs - 10 miles - 1hr - almost at
racing weight - 13 consistent weeks |
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8th Oct |
122 |
Best weeks training of entire project - staying
at altitude in French Alps - 1500 MASL |
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15th Oct |
66 |
Had cold in last few days - 1:13:46 - ING
Amsterdam half marathon. End of phase 1 |
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TRAINING FOR THE PARIS MARATHON - 2:36
Since my disappointing
result in the
Majorcan Marathon on the 22nd of October 2006 I have been
training harder then ever . The first 4 weeks were relatively
easy but easy runs started turning into steady runs too soon and
I did start to suffer from fatigue, niggles and injuries. Over
the period when I tried to up my training 19th Nov - 3rd Dec
2006 I suffered hugely from injuries and illness
including, a torn muscle in my back, shin splints, bruised
foot/ankle, strained patella (back of knee) pulled inside thigh,
sore hip flexors, fever, diarrhoea and general fatigue. I took
an easy week on December 4th and contemplated that maybe it was
just not to be. Things then really took off and although it has
been hard work and a few niggles my body has responded well to
the increase in training.
TRAINING SESSIONS
-
VO2 max - 16 x 400m - 10 x 800m Yasoo's
- 10 x 1000m - 6 x 1 mile - 3 x 3km
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Tempo
Runs - 12-15 miles @ 6:15 per mile - 5:43 per mile -
sometimes using half marathon and 10km races.
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Long Runs
- 22 - 30 miles @ 10 - 20 % slower then marathon pace
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Kenyan
Hills - Really works the lungs and improves strength.
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Recovery
runs - 3 - 6 miles easy.
WEEKLY RUNNING DISTANCE SINCE 23 OCTOBER 2006 (KM)
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WEEK STARTING |
DISTANCE IN KM |
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2006 |
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23rd
October |
63
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30th
October |
72 |
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6th
November |
82
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12th
November |
84 |
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19th
November |
87 |
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27th
November |
23 |
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4th
December |
49 |
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11th
December |
134 |
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18th
December |
100 |
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25th
December |
73 |
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2007 |
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2nd
January |
90 |
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9th
January |
80 |
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16th
January |
112 |
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23rd
January |
118 |
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29th
January |
161 |
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6th
February |
100 |
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13th
February |
144 |
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19th
February |
112 |
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26th
February |
131 |
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5th March |
96 |
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12th March |
110 |
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19th March |
97 |
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26th March |
90 |
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1st
April |
70 |
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8th
April |
40 |
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