Tuesday 31 January 2012

Club night - the ice was out tonight

We did our warm up to the leas and dynamic stretches. Tonights session was 6 x 4 mins with 2 mins recovery, alternating going down and up the leas.

Splits 8:15, 8:55, 8:28, 8:53, 8:46, 8:42
Distance 6.21
Time 1:14:33

Monday 30 January 2012

15 miles with Tash

I had the day off work today and decided to go for a 15 mile run with Tash.  I wasn't able to get a long run in at the weekend because of Cross Country.  It was perfect today, right temperature and hardly any wind. We kept to our usual route and just added an extra mile at the Light Railway.  We were both running really well today and we were quite quick and was able to keep at the pace which was comfortable.  I even managed a PB when we reached half marathon, 2.01.30 so was chuffed with that.  We felt much stronger compared to when we did 14 miles.

Splits 9:15, 9:32, 9:34, 9:32, 8:52, 9:11, 9:12, 9:18, 9:12, 9:17, 9:18, 9:09, 9:10, 9:25, 11:02
Time 2:20:53

We finished off with a much needed jacuzzi!

Sunday 29 January 2012

South of England Cross Country Championships at Brighton

Today Leah, Becky, Kirsty and I travelled down to Stanmer Park, Brighton to do the South of England Cross Country Championships. We were so lucky with parking and managed to park right outside. We then met the rest of the guys. Us ladies had to do about 8k. We had one small lap followed by two big loops. It was a tough hilly course that took us through the woods. On the hills there were people walking but I managed to run past them. On the way round we had the men cheering us on and also Kevin and Sue and Lucy taking pics.

Splits 9:11, 10:41, 8:41, 10:28, 8:26
Time 46:35

Distance completed this week 23:69

Thursday 26 January 2012

Club night

Tonight we ran to Leas followed by dynamic stretches.  Tonight was an easy session for a group of us because of the Southern Championships on Saturday at Brighton.  Those of us that was racing, me, Tina, Grahame and Will, we just took it steady and ran to the Leas Cliff Hall and back and then back to the club.

Distance 4.41 miles

Wednesday 25 January 2012

6 steady miles

Tonight a group of us met at the gym, me, Leah, Chloe, Lindsay and Stephen. I took them out on my 6 mile route. It was really lovely to have company.

Splits 9:44, 9:46, 10:01, 9:35, 9:47, 9:45
Time 58:36

Tuesday 24 January 2012

Winter Handicap

Today I printed off a marathon pace calculator. I put in my goal of 4hr20 and it gave me the time for each mile point.  I seem to be on target which is good. When I did 14 miles a couple of weeks ago I did it in 2:15 and the calculator says 2:18. The overall pace for 4hr20 is to run 9:55 min mile which I am running faster than that on my long runs. Average is not too much faster, so is about right.

Tonight was the winter handicap.  I started off at 2 minutes and had 2 others with me.  When we set off I managed to pull away from my group and soon caught up with the going off scratch and the 1 min runners. Running through the Golden Valley I could see Trudy and Alison who were not too far in front.  The gap was getting closer and closer and it wasn't until we reached Audley Road that I managed to run past them.  That meant I was in the front all the way.  It wasn't until I reached the last straight home that I got over taken by Rona and then shortly by Mark.  I didn't want anyone else to catch me so I floored it at the end.  So overall I was the 3rd person to come home. My highest position of coming home for the handicap. I felt good today on the run.

Another PB for me today by 1min7secs, goes show the training is paying off.  Each time I run up Sandgate Hill  now I seem to be faster.

Splits 7:45, 9:11, 8:30, 8:24, 7:48
Time 36:48
Distance 4:38

Splits from last handicap to compare the difference 7:44, 9:30, 8:59, 8:42, 7:52

Monday 23 January 2012

4 mile run

Gym session lunch time.

Tonight I did my usual 4 mile route from the gym.

Splits 9:35, 9:47, 9:16, 9:08
Time 37:45

Sunday 22 January 2012

5 steady miles at Brockhill

This morning, Tim, Will and I met up at Brockhill.  It is Tim's first time wearing spikes and Will has bought some new ones and wanted to try out their spikes and also to get a cross country run in before next weekend.  We did the Boxing Day route which is about 3 miles and to make up the mileage we ran into the park and did 2 laps of the top field before coming back out onto the road. We still short of 5 miles and so us idiots must of ran away the island in middle of Salward going in circles about 5 times!!!

Splits 11:32, 11:32, 11:20, 10:51, 10:25, 10:45
Time 54:51

Distance covered this week 32.96.

Spinning

Saturday 21 January 2012

13 miles in the Countryside

Today I did my long run with Becky and Leah.  We all met in Hawkinge and there was a total of 7 of us.  There was Becky, Leah, Stephen and Leah's tri friends, Lindsay, Chloe and Sam who go to my gym.  Chloe had decided on the route and took us towards the hills and we ended running along top of Waterworks Hill and running through the countryside going up many hills, through Elham and coming out near Densole and then heading back into Hawkinge. I didn't have a clue where we were. It was a tough route because of the hills but it made a lovely change running through the countryside rather than doing my same old route. Also it was good running in a group.  We had a drink stop half way where Chloe had planted a much needed energy drink. This route was perfect training for Deal Half!

Splits 9:51, 10:02, 9:53, 9:41, 9:34, 9:44, 9:53, 10:28, 11:25, 9:44, 10:08, 10:08, 10:14
Time 2:08:56

Club night

We ran to the leas for the warm up and did dynamic stretches.  Tonights session was 5 min, 4 min, 3 min, 2 min, 1 min with half recovery.  I ended up running the runs with Tina.

Splits 7:44, 8:08, 8:49, 7:49, 7:48

Distance 5.33
Time 1:02:03

Wednesday 18 January 2012

Couldn't be bothered

Tonight I had planned to run 6 miles. I had a stressful day at work having done two job interviews! I ended up leaving work late and driving home it was raining and also my legs felt tired yesterday. So I thought nah, I am not going to run tonight and go in the gym instead. Well I was in my running clothes and headed into the gym and I was quite hot before I even started and I was only in the gym for about 5 minutes, it wasn't even worth going up there. So then I had a jacuzzi to chill out.  I was chatting to friends in there and this older man piped up that he had done a marathon.  He said that he did the 1st and 2nd London Marathon. He was explaining that it was very different in his day, you didn't have the trainers like you have now and also the technical clothing and chip timing.  He talked me through the route and said that he felt like Big Ben was miles away when he first saw it until when he went past it.  He was also giving me tips on what to eat leading up to the run and during the run. He was very interesting. I was in the jacuzzi for about 1hr30minutes tonight.  I was like a prune!

Tuesday 17 January 2012

Club night - hill reps

We did our warm up to hill rep hill. We split into two groups. My first hill was the bottom hill and we had to run long and then medium doing it alternate. We did this for 10 minutes

Long 8:50, medium 8:56, long 9:35, medium 9:02, long 9:40

Then the top hill for 10 minutes.

7:53, 8:48, 8:44, 7:42

5 down hills

7:03, 7:35, 7:08, 7:35, 8:26

Tonight my legs felt tired. Maybe because I did my long run on a Sunday instead of Saturday.

Distance 5.63
Time 1:11:49

Monday 16 January 2012

4 steady miles

Tonight I did my usual 4 mile route

Splits 9:55, 10:01, 09:30, 9:39
Time 39:04

Sunday 15 January 2012

14 miles with Tash

Today was a nice sunny day, I love days like these. We did the usual route and ran an extra 1/2 mile past the light railway and then turned back and got onto the beach. OMG the wing was strong which we were running into. The wind doesn't usually blow in that direction. The wind was a bit much so we got onto the canal path for some shelter. Before we got onto the beach, we were running around 9:30 or faster but we slowed down because of the wind. Along the canal we saw some friends from the club, Rona and Helen on a horse. But we soon had to run along the beach again and got a far as the Leas Lift and run back through the coastal park and up Zig Zag path which was a killer and had a little way to go before we had finished. Tash did great - well done.

Splits 9:27, 9:21, 9:36, 9:30, 8:52, 9:14, 9:18, 9:32, 9:23. 9:58, 9:56, 10:08, 10:19, 11:10
Time 2:15:41

Spinning

Distance covered this week 40.44

Saturday 14 January 2012

5 steady miles

This evening I set out and did 5 miles. I usually do my long run on Saturdays but I was out all day today and also I have arranged to do my long run with Tash tomorrow.  I ran to Tescos and back but I was short of a mile so had to run around the block to make it 5 miles. Just took it nice and easy tonight as I was hungover today and didn't eat too much.

Splits 10:05, 10:17, 10:02, 9:53, 10:13
Time 50:27

Thursday 12 January 2012

Club night - tough session

Usual warm up to the leas and dynamic stretches. Tonight session was 10 x 90 secs with 30 secs recovery. For each rep we alternated with running downhill and uphill. The recovery went so quick, as soon as you turned round it was time to run again. Dave was shouting out when to go and to stop but I felt sure the recovery was cut short, but it wasn't when I looked back at the run I downloaded. Running so quickly and having 30 secs recovery was not enough and it was hard work but was good. The stars were out tonight and me and Grahame had a few seconds of star gazing!

Splits 7:03, 7:45, 7:38, 8:34, 7:54, 8:21, 8:09, 8:28, 7:59, 8:28
Distance 5.05
Time 59:07

Wednesday 11 January 2012

12 mins hard to see how far I get

Lunch time today I ran for 12 minutes to see how far I get and to see if there is any improvement from last month. I kept to the route same. Yay I did it and manage to get 0.4 of mile further. Afterwards I just walked and jogged going back.

Splits 7:55, 7:49

Distance 1.52
Time 12 minutes


Gym session

Tuesday 10 January 2012

Club night - long session

We did our usual warm up to the leas and did dynamic stretches.  Tonights session was 2 min, 4 min, 6 min, 8 min, 6 min, 4 min and 2 min with 2 minutes recovery in between.  I was running with Trudy tonight and we kept each other going.

Splits 7:21, 7:51, 8:25, 8:17, 8:45, 8:18, 8:24
Distance 7:37
Time 1:22:13

Monday 9 January 2012

6 steady miles

Tonight I decided to do 6 miles instead of doing 6 miles Wednesday. As Wednesday I will be running for 12 minutes and seeing how far I get. Had a good run tonight and en-route I saw Will so we ran together for about 1.5 miles so the last half of my run went quick.

Splits 9:45, 10:11, 9:25, 9:00, 8:57, 8:47
Time 56:03

Sunday 8 January 2012

Steady 6 miles by the zoo

I went on a run with Ian today which was nice and we ran along the canal by the zoo and into the country lanes.  I even saw a lion on the way.

Splits 9:47, 9:46, 9:30, 9:04, 9:13, 9:02
Time 56:21

Distance completed this week 29:38

Saturday 7 January 2012

Kent Champs - Cross Country Wilmington

Today was the Kent Championships at Wilimington. The men went first which was unusual as it is usually the ladies. So we had to wait in anticipation and we got to see how large the loops were. It was quite daunting and I didn't want to be last.  Anyway we set off and there were the three of us, me, Tina and Kirsty.  Kirsty being in the front of us and then Tina behind me. We stayed that way for a little while just before the end of the first loop and then I managed to catch Kirsty and be in front for a little while and then soon Kirsty and Tina caught me up and had managed to break away from me.  For all the run I could see Kirsty and Tina in front.  It was a nice flat course and wasn't too muddy. Along the way there were great marshalls cheering us on and also the men and Kim cheering us on giving us encouragement which was what we needed.  I was really pleased with my position as I was able to count about 6 behind me and pleased with my time as I guessed it could of taken me about 50 minutes being XCountry and I completed it in 42:14.  We stayed for the presentation and us ladies who had made a team of 6 came 3rd in the Kent Champs.  I was really pleased as it was great getting a place being part of the team.

Splits 8:12, 8:58, 9:09, 9:03, 9:08

Time 42:14
Position 76
Distance 4.75

Thursday 5 January 2012

Club night

We had a steady run tonight as it is Cross Country - Kent Champs on Saturday.

Distance 3.88 miles
Splits 10:35, 10:05, 9:27, 9:29
Time 38.29

Wednesday 4 January 2012

4 steady miles with no music

Tonight I decided to do 4 miles instead of 6 as I am racing on Saturday. My ipod had run out of battery tonight but decided to run still. It was different running on my own with no music. I saw quite a few runners out tonight, must be because its January or marathon training!

Splits 9:27, 9:56, 9:40, 9:24
Time 38:27

Tuesday 3 January 2012

Club night - hip reps

We did our warm up to hill rep hill. First hill was the long hill which we had to run up for 10 minutes.

Splits 7:57, 7:46, 8:44, 8:08

Next hill we had to run up for 10 minutes was split into long, medium short

8:56, 8:27, 7:19
9:29, 8:52, 8:00

5 down hills

7:47, 8:51, 7:41, 7:31, 7:44

Distance 5.75
Time 1:11:02

Monday 2 January 2012

5 steady miles

Another day of glorious sunshine. I love it when we have days like this. Today I set out and did 5 steady miles along the seafront. There was a bit of a breeze. My legs felt tired and slow today.

Splits 10:24, 10:35, 10:25, 10:48, 10:56
Time 53:06

Gym session

Sunday 1 January 2012

Deal Bra Run - 5K New Years Day

I started the new year this morning with a 5K Race at Deal. We had to wear a decorated bra for the run. It was a straight up and down along the seafront. We were running in the direction of the wind which wasn't too strong before turning around. My legs felt fine today considering I did 13 miles yesterday. I managed to keep a quite even pace.

Splits 8:30, 8:31, 8:17, 7:23
Time 26:00 a PB so I was pleased.

Total miles for the week 37:34