Saturday 20th February - Rest Day
Sunday 21st February - 33.3km Run
Longest Run Ever. After the previous Sunday's half-marathon success, time to up the mileage toward the marathon distance. I went out intending to run 30km+ but with no specific target in mind. The first 25km was comfortable but beyond that it was a real struggle. I stopped the watch 1km from home and walked back, I had no energy left for running. It was a bit disappointing to not be able to carry on, but hopefully with a couple more similar length runs it will get easier.
33.3km 4:42min/km 2:36:35
Monday 22nd February - 1,000m Swim
Not as quick as in the previous week, the Sunday run had taken a fair bit out of me, but still an enjoyable swim.
1,000m 27:15
Tuesday 23rd February - Rest Day
Wednesday 24th February - 10.9km Run
After the Sunday run I'd had a bit of swelling on my right leg, similar to when I suffered with the tendonitis last year, needless to say I was fairly concerned, but after a couple of days it seemed to have subsided so I tentatively went out to run. Thankfully, there was no reaction. I didn't go very quickly, more to do with finding my way on a new route rather than any injury. It was just a big relief in the end.
10.8km 4:19min/km 46:47
Thursday 25th February - Football
Had time to play football this week. Played ok, scored one, should have scored another though. However, I got kicked a couple of times, leaving the legs a bit sore for the next couple of days.
Friday 26th February - Track Session
Following the same strategy as for Orihuela, I went to the track to do a 5k run so I was comfortable running quicker km's ready for a half-marathon in Torrevieja. I ended up running a bit longer, I did the 5k under 4:00min/km and did another 800m at a similar pace before finishing with a slower 400m.
7.4km 4:39min/km 34:28
Sunday, 28 February 2010
Half Marathon Orihuela - A big step forward
This race was on Valentine's Day morning in a place called Orihuela, its a small town that's about 10km from the coast. I wasn't expecting much from the race, I pb'd in Santa Pola, but that was mostly alongside the beach so completely flat and once you get a bit away from the coast here you are pretty much into the mountains....I was expecting hills. Fortunately for me, I was completely wrong. The course was almost completely flat, and it was a cold day for here which made it comfortable running, and all that contributed to another new PB!
It was a really enjoyable run, plenty of people out on the street cheering you on like in Santa Pola, but without the problem of having so many runners to get through. On official time (from the gun to crossing the finish line) it was over two minutes quicker than in Santa Pola, and still almost one and a half minutes on chipped time (crossing the start line to crossing the finish line).
1:27:48 Official Time 1:27:27 Chipped Time.
That's over four minutes off my PB over the past 3 races.
I ran fairly steadily at around 4:10min/km for the whole race, and still had enough left for a sprint finish at the end.
Another big step forward towards the marathon.
Cold day = opportunity to make good use of the Spurs wooly hat!
It was a really enjoyable run, plenty of people out on the street cheering you on like in Santa Pola, but without the problem of having so many runners to get through. On official time (from the gun to crossing the finish line) it was over two minutes quicker than in Santa Pola, and still almost one and a half minutes on chipped time (crossing the start line to crossing the finish line).
1:27:48 Official Time 1:27:27 Chipped Time.
That's over four minutes off my PB over the past 3 races.
I ran fairly steadily at around 4:10min/km for the whole race, and still had enough left for a sprint finish at the end.
Another big step forward towards the marathon.
Cold day = opportunity to make good use of the Spurs wooly hat!
Sunday, 21 February 2010
Training week (Feb 13th - Feb 19th)
Almost caught up, here's the rundown on last week's training.
Saturday 13th February - Rest Day
With the following day's half-marathon, and a heavy workload in mind I took a break from training.
Sunday 14th February - Orihuela Half Marathon
First I have to take the opportunity to apologise to my girlfriend, Valentine's Day and I wake her up at 7am and disappear for most of the day. I'll post a detailed blog on the race later (hopefully), but it was a great race for me, after the PB in Santa Pola I managed to push things on even further.
21.1km 4:09min/km 1:27:27 (chipped)
Monday 15th February - 1km Swim
I was to shake Sunday's efforts out of my legs so made sure I made it to the pool on Monday. I felt a bit fatigued so didn't go too quick, and started to cramp up a little bit towards the end.
Tuesday 16th February - Rest Day
Wednesday 17th February - 16.4km Run
With a long run in mind for the weekend, and conscious of the need to up the mileage before the temperature rises here, I did a longer midweek run. It seems a common theme through the update of the blog for the last 3 weeks that my training runs have been pretty slow, given the success in Orihuela I'm not too concerned though.
16.39km 4:33min/km 1:14:33
Thursday 18th February - 1,250m Swim
I had to teach when my regular football game was on, so instead went for an extra swim. I swam a bit further than usual, mainly as a result of arriving earlier. Did 1,250m fairly quickly for me, and felt like I could do more.
Friday 19th February - Track Session 2x400m 4x200m
Conscious of my slow training pace recently I thought doing sprints at the track would be a good idea. I don't seem to be getting any quicker over short distances, but it definitely seems to help me to sustain a quicker pace over longer distances. Its helpful to get me used to going quicker.
I'll be back with a blog on Orihuela, maybe not today, maybe not tomorrow, but soon.....
Saturday 13th February - Rest Day
With the following day's half-marathon, and a heavy workload in mind I took a break from training.
Sunday 14th February - Orihuela Half Marathon
First I have to take the opportunity to apologise to my girlfriend, Valentine's Day and I wake her up at 7am and disappear for most of the day. I'll post a detailed blog on the race later (hopefully), but it was a great race for me, after the PB in Santa Pola I managed to push things on even further.
21.1km 4:09min/km 1:27:27 (chipped)
Monday 15th February - 1km Swim
I was to shake Sunday's efforts out of my legs so made sure I made it to the pool on Monday. I felt a bit fatigued so didn't go too quick, and started to cramp up a little bit towards the end.
Tuesday 16th February - Rest Day
Wednesday 17th February - 16.4km Run
With a long run in mind for the weekend, and conscious of the need to up the mileage before the temperature rises here, I did a longer midweek run. It seems a common theme through the update of the blog for the last 3 weeks that my training runs have been pretty slow, given the success in Orihuela I'm not too concerned though.
16.39km 4:33min/km 1:14:33
Thursday 18th February - 1,250m Swim
I had to teach when my regular football game was on, so instead went for an extra swim. I swam a bit further than usual, mainly as a result of arriving earlier. Did 1,250m fairly quickly for me, and felt like I could do more.
Friday 19th February - Track Session 2x400m 4x200m
Conscious of my slow training pace recently I thought doing sprints at the track would be a good idea. I don't seem to be getting any quicker over short distances, but it definitely seems to help me to sustain a quicker pace over longer distances. Its helpful to get me used to going quicker.
I'll be back with a blog on Orihuela, maybe not today, maybe not tomorrow, but soon.....
Training week (Feb 6th - Feb 12th)
Marathon update of blog part II.
Saturday February 6th - Rest Day
Not so much of a rest, spent the morning trying to keep up with my niece, but no training.
Sunday February 7th - 11.6km Run
Managed to get one run in while I was in the UK, thankfully it wasn't as cold and icy as the last couple of times I was over. It was at a good Sunday run pace, not pushing things too hard.
11.63km 4:27min/km 51:45
Monday February 8th - Rest Day
Had to catch up with all the work I didn't do over the weekend so no time to train.
Tuesday February 9th - 1,000m Swim
Managed to make it to the pool, good swim again, benefitting from having new goggles that don't leak.
1,000m 26:00
Wednesday February 10th - 13.4km Run
Didn't go too far, I wanted to keep a little bit back for a half marathon race on the following weekend, not the quickest again, but a good run.
13.43km 4:35min/km 1:01:33
Thursday February 11th - 1hr Football
Again failed to score, but played ok as far as I can remember.
Friday February 12th - Track Session 5km + 2.2km
Before Sunday's half marathon I wanted to do some quicker paced km's, ran to the track, then did 5km in a little under 20 minutes, so 4min/km. That is a good deal quicker than I'm likely to run a half marathon at at the moment, but it felt good and had plenty left, so had a comfortable run back home.
7.19km 4:26min/km 31:55
Saturday February 6th - Rest Day
Not so much of a rest, spent the morning trying to keep up with my niece, but no training.
Sunday February 7th - 11.6km Run
Managed to get one run in while I was in the UK, thankfully it wasn't as cold and icy as the last couple of times I was over. It was at a good Sunday run pace, not pushing things too hard.
11.63km 4:27min/km 51:45
Monday February 8th - Rest Day
Had to catch up with all the work I didn't do over the weekend so no time to train.
Tuesday February 9th - 1,000m Swim
Managed to make it to the pool, good swim again, benefitting from having new goggles that don't leak.
1,000m 26:00
Wednesday February 10th - 13.4km Run
Didn't go too far, I wanted to keep a little bit back for a half marathon race on the following weekend, not the quickest again, but a good run.
13.43km 4:35min/km 1:01:33
Thursday February 11th - 1hr Football
Again failed to score, but played ok as far as I can remember.
Friday February 12th - Track Session 5km + 2.2km
Before Sunday's half marathon I wanted to do some quicker paced km's, ran to the track, then did 5km in a little under 20 minutes, so 4min/km. That is a good deal quicker than I'm likely to run a half marathon at at the moment, but it felt good and had plenty left, so had a comfortable run back home.
7.19km 4:26min/km 31:55
Training Week (Jan 31st - Feb 5th)
I've neglected this blog for a while, too much work and plenty of training has left me time constrained. Now for a quick catch-up.
Saturday January 30th - 22.8km Bike
A good hour on the bike, not the quickest but always good fun.
22.8km 2:54min/km 1:06:16
Sunday January 31st - 30.1km
My first run of over 30km ever and I survived without any notable after effects. There was a ten-minute break during the run, which probably helped, and the pace was pretty slow, but the Sunday runs at this stage are just about building up the stamina to keep going for over 3hours.
30.1km 4:50min/km 2:25:47
Monday 1st February - 1,000m Swim
Well paced swim late on a Monday.
1,000m 26:00
Tuesday 2nd February - Rest Day
Wednesday 3rd February - 15.7km Run
Conscious that I wouldn't be able much while I was in the UK the following weekend I put in a fairly long midweek run. The pace again wasn't the best, but well up on the previous Sunday.
15.65km 4:33min/km 1:11:19
Thursday 4th February - 1hr Football
No idea how I played, can't remember, so I assume it was my average game, missing chances I should score and generally running around like a mad man.
Friday 5th February - Rest Day
I was travelling to the UK for the weekend, I'd hoped to get a training session in before I left but time was against me.
Thursday 4th February
Saturday January 30th - 22.8km Bike
A good hour on the bike, not the quickest but always good fun.
22.8km 2:54min/km 1:06:16
Sunday January 31st - 30.1km
My first run of over 30km ever and I survived without any notable after effects. There was a ten-minute break during the run, which probably helped, and the pace was pretty slow, but the Sunday runs at this stage are just about building up the stamina to keep going for over 3hours.
30.1km 4:50min/km 2:25:47
Monday 1st February - 1,000m Swim
Well paced swim late on a Monday.
1,000m 26:00
Tuesday 2nd February - Rest Day
Wednesday 3rd February - 15.7km Run
Conscious that I wouldn't be able much while I was in the UK the following weekend I put in a fairly long midweek run. The pace again wasn't the best, but well up on the previous Sunday.
15.65km 4:33min/km 1:11:19
Thursday 4th February - 1hr Football
No idea how I played, can't remember, so I assume it was my average game, missing chances I should score and generally running around like a mad man.
Friday 5th February - Rest Day
I was travelling to the UK for the weekend, I'd hoped to get a training session in before I left but time was against me.
Thursday 4th February
Subscribe to:
Posts (Atom)