Weekly Summary
Distance - 41.76M
Time - 05:31:53
This week was always going to be a tricky one (as will the next few weeks) in the run up to Christmas. It was a bit hit and miss in terms of consistency at the start of week but I was pleased with both weekend runs at the end. I'm in no rush with my training at this point in time so I'm not getting too frustrated when things don't go quite right. The leg seems to be improving but I'm still keeping an eye on it and being cautious when necessary. Overall, another steady and progressive week.
Currently striving for progress and not perfection.
Monday
PM - Easy run after work. Not feeling 100% this evening. Got a wishy washy feeling in the stomach which isn't helped by pounding pavements! Still, pleased to get around the course as was very close to cutting it short around half way! Calf not feeling too good afterwards.
Dist: 7.02M Time: 54:08 Avg: 07:43/mile Elev: 192ft
Tuesday
AM - Early rise before work for a light gym session and swim. Continuing to focus on core strength work and a bit of upper body. I'm lifting low weights at high reps to build muscle endurance with the upper body focusing on shoulders and arms. In the past my shoulders have tended to tire, particularly towards the end of long runs. I don't want to put weight on so need to maintain muscle mass opposed to building it!
PM - Run Abandoned. Late finish at work plus my ankle was feeling very tender. Disappointing but must be sensible.
Dist: 0
Wednesday
PM - Sadie was playing netball tonight so went down and ran an easy circuit of the Three Kings. Bloody cold tonight. Leg fine and things generally flowed pretty well. It's been a little while since I have run the circuit but things felt a lot easier this time around compared to the last. It's a good confidence boost to see that my fitness has definitely improved over the past couple of months. Can always get fitter.
Dist: 7.53M Time: 54:58 Avg: 07:18/mile Elev: 481ft
Thursday
So...the Christmas lunches and parties start today and continue to trickle on over the next couple of weeks. I always have a tough time balancing these with the training! At least it's only a couple of weeks right?! Anyhow, as I had a curry lunch planned for today, I thought an evening run wouldn't be my finest idea so managed to get out before work (and the Sun) for an easy run. Temperature was down to -5 so a tad cold to say the least! Still, refreshing is the word! It's a little shame as I would have preferred to get a proper session in today.
Dist: 6.30M Time: 48:38 AVG: 07:43/mile Elev: 142ft
Friday
AM - Another gym session this morning in very much the same format as Tuesday. I would like to try and maintain at least 2 sessions of this type and quality per week, with perhaps another core workout during the week at home. Out for dinner again tonight so no run planned.
Dist: 0
Saturday
Didn't manage to get out for a morning run today. I still felt so full from last night's meal/beer! Could have easily sacked today's run off it wasn't for Sadie who made me go out! Good job I did as I managed to get a solid 4x5min session in. Each 5 min effort averaged sub 6min/mile pace which was pleasing - especially as the course was over very undulating terrain. Each 5mins were run at around 8/10 effort.
Dist: 6.86M Time: 48:42 AVG: 07:06/mile Elev: 336ft
Sunday
Went out this morning for an easy run. Original route changed after meeting John, Rona and Nikki towards the start of the run and ended up tagging on with them. Really enjoyable easy run (predominately off road) taking in some extreme mud thanks to one nameless South African! Mud resulted in a fair amount of walking, hence the relatively slow mileage pace. Run was a bit longer than planned but had a good time and really enjoyed the spontaneity and change of scenery!
Dist: 14.05M Time: 2:05:27 AVG:8:55/mile Elev: 1,002ft
Sunday 9 December 2012
Sunday 2 December 2012
W/C 26th Nov 2012
Weekly Summary
Distance - 43.04M
Time - 05:32:11
Started the week feeling very fresh and was flowing very well during sessions. A slight niggle with my right calf seems to be coming and going so I erred on the side of caution and didn't perform any specific/planned work outs this week. Difficult to get in the length runs I would like towards the end of the week due to other commitments but already knew it would be like this. Finished the week off with some beautiful weekend runs! Overall pleased with the progress.
Monday
PM - Steady run around Ashford from the office. Haven't felt this fresh for a couple of weeks which is surprising as my mileage has been increasing recently. Went out with the intention of being an easy run to start the week but found my self pushing on at various points. Not a bad thing by all means but did have to concentrate to rein it in now and again!
Dist: 7.77M Time: 57:34 Avg: 07:24/mile Elev: 225ft
Tuesday
PM - Club run @ FRC - Group of us did the 'Winter 9' course. Ran at a decent tempo throughout with some more 'determined' efforts being thrown in over certain sections. My aim was to up the tempo slightly on the inclines Speed on the hills has seemed to be an area of weakness in the past. Seemed to be flowing pretty nice again tonight. There's something with this atrocious weather at the moment which I find quite energising! Pros and Cons I guess.
Dist: 9.75M Time: 01:11:20 AVG: 07:19/mile Elev: 584ft
Wednesday
AM - Very gentle run around Hawkinge this morning. Feeling a bit tired after last night's run. Calf feeling a bit sore. I'm a firm believer to respecting slight niggles and pains. Too many times in the past I have ignored them and pushed on through, resulting in coming out the otherside worse off! Better to have a an easy session or rest day here and there to help heal rather than run through and wind up at the end needing a couple of weeks off!
Dist: 3.03M Time: 25:57 AVG: 08:33/mile Elev: 59ft
Thursday
Planning to go out this evening straight from work to watch Beth Orton so took gear with me to work with the hope of a lunch time run. Managed to get out for an hour which was good. The quality of the run was good. Did a 5 mile loop from the office taking in the majority of the Givaudan 10K route. Took the first mile quite steady planning to keep an easy steady pace however I seemed to be running quite freely. Miles 2,3 & 4 averaged 06:30/mile. Was chuffed to have got a bit more of a work out in than planned!
Dist: 5.00M Time: 34:20 AVG: 06:52/mile Elev: 120ft
Friday
Had planned on an easy session this morning but didn't get in until late last night after gig. Got another late night planned tonight with babysitting duties so decided to have a complete rest day. Call me lame, I don't care :-)
Dist: 0.00 Time:00:00
Saturday
Beautiful run this morning. Up nice and early and out the door with the mercury at -1...soon warmed up however! Bit icy on stretches so had to watch footing, particulary on the sheltered lanes on the higher ground. Kept pace under control and very comfortable throughout. Calf felt fine! I'm inclined to think that had I not taken yesterday off, it would have been giving me grief!
Dist: 12.02M Time: 01:33:57 AVG: 07.49/mile Elev: 741ft
Sunday
Another bright and early run once again in sub zero temps! Beautiful morning! These are the type of runs that set you up perfectly for a good day ahead. Keeping it nice and easy agin this morning.
Dist: 6.27M Time: 49:03 AVG: 07:49/mile Elev: 437ft
Distance - 43.04M
Time - 05:32:11
Started the week feeling very fresh and was flowing very well during sessions. A slight niggle with my right calf seems to be coming and going so I erred on the side of caution and didn't perform any specific/planned work outs this week. Difficult to get in the length runs I would like towards the end of the week due to other commitments but already knew it would be like this. Finished the week off with some beautiful weekend runs! Overall pleased with the progress.
Monday
PM - Steady run around Ashford from the office. Haven't felt this fresh for a couple of weeks which is surprising as my mileage has been increasing recently. Went out with the intention of being an easy run to start the week but found my self pushing on at various points. Not a bad thing by all means but did have to concentrate to rein it in now and again!
Dist: 7.77M Time: 57:34 Avg: 07:24/mile Elev: 225ft
Tuesday
PM - Club run @ FRC - Group of us did the 'Winter 9' course. Ran at a decent tempo throughout with some more 'determined' efforts being thrown in over certain sections. My aim was to up the tempo slightly on the inclines Speed on the hills has seemed to be an area of weakness in the past. Seemed to be flowing pretty nice again tonight. There's something with this atrocious weather at the moment which I find quite energising! Pros and Cons I guess.
Dist: 9.75M Time: 01:11:20 AVG: 07:19/mile Elev: 584ft
Wednesday
AM - Very gentle run around Hawkinge this morning. Feeling a bit tired after last night's run. Calf feeling a bit sore. I'm a firm believer to respecting slight niggles and pains. Too many times in the past I have ignored them and pushed on through, resulting in coming out the otherside worse off! Better to have a an easy session or rest day here and there to help heal rather than run through and wind up at the end needing a couple of weeks off!
Dist: 3.03M Time: 25:57 AVG: 08:33/mile Elev: 59ft
Thursday
Planning to go out this evening straight from work to watch Beth Orton so took gear with me to work with the hope of a lunch time run. Managed to get out for an hour which was good. The quality of the run was good. Did a 5 mile loop from the office taking in the majority of the Givaudan 10K route. Took the first mile quite steady planning to keep an easy steady pace however I seemed to be running quite freely. Miles 2,3 & 4 averaged 06:30/mile. Was chuffed to have got a bit more of a work out in than planned!
Dist: 5.00M Time: 34:20 AVG: 06:52/mile Elev: 120ft
Friday
Had planned on an easy session this morning but didn't get in until late last night after gig. Got another late night planned tonight with babysitting duties so decided to have a complete rest day. Call me lame, I don't care :-)
Dist: 0.00 Time:00:00
Saturday
Beautiful run this morning. Up nice and early and out the door with the mercury at -1...soon warmed up however! Bit icy on stretches so had to watch footing, particulary on the sheltered lanes on the higher ground. Kept pace under control and very comfortable throughout. Calf felt fine! I'm inclined to think that had I not taken yesterday off, it would have been giving me grief!
Dist: 12.02M Time: 01:33:57 AVG: 07.49/mile Elev: 741ft
Sunday
Another bright and early run once again in sub zero temps! Beautiful morning! These are the type of runs that set you up perfectly for a good day ahead. Keeping it nice and easy agin this morning.
Dist: 6.27M Time: 49:03 AVG: 07:49/mile Elev: 437ft
Sunday 25 November 2012
And so it begins....
Greetings!
So I thought I would get involved with this blogging thingame. I've never really taken much interest in doing it myself (other than keeping a personal log) but have always enjoyed reading other people's...Particularly those publishing their running dairies and achievements. I often use it as a source to learn new things and importantly I find they motivate me (which is something I struggle with sometimes!).
Over recent months I've struggled to get out of the door on occasions when I know I should have and haven't hit workouts as hard as I should have. Putting these experiences into writing for everyone to see will (hopefully) also provide me with the kick up the backside!
So this has led me to start this new blog. I just want to start writing about my experiences both highs and lows with running and hopefully give some of that motivation and experience back! The one thing I will say is that my blogs will be as honest as they come.
I hope you enjoy!
Thanks
Tom
So I thought I would get involved with this blogging thingame. I've never really taken much interest in doing it myself (other than keeping a personal log) but have always enjoyed reading other people's...Particularly those publishing their running dairies and achievements. I often use it as a source to learn new things and importantly I find they motivate me (which is something I struggle with sometimes!).
Over recent months I've struggled to get out of the door on occasions when I know I should have and haven't hit workouts as hard as I should have. Putting these experiences into writing for everyone to see will (hopefully) also provide me with the kick up the backside!
So this has led me to start this new blog. I just want to start writing about my experiences both highs and lows with running and hopefully give some of that motivation and experience back! The one thing I will say is that my blogs will be as honest as they come.
I hope you enjoy!
Thanks
Tom
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