Tapering For A Half Marathon

Felt really good on all my runs this week :0]
Wednesday night was Rob's session from Dunes Leisure Centre .
As quite a few of us are racing on Sunday Rob set a sharpening session of well, just under 300m x 8 with a jog back recovery in Victoria Park
I felt stronger on each one, starting at just over 5 min mile pace and getting down to 4.44 pace by the end!.
Thats fast for me, but how my fitness relates to running a half marathon, well we will just have to wait and see!
All I know is I'm really enjoying my running again!
Which can only be GOOD!

Long Run with Mandy and a Super Moon tonight!

I arranged to do a long trail run with NEW club member Mandy.
Tess and me took her over some of the toughest trails in the area including parts of the sandhill 6 and into the pinewoods.
I was surprised how well Mandy coped!
Her Dad has run a 2.43 Marathon. so who knows what potential Mandy might have with the correct training ?
By the time we got back to Mandy's house we'd clocked up 15 miles, her longest ever run and my longest run since my injury!
Mandy is training for the Freckleton Half Marathon

Strangly when I got home Eddie text me saying why not enter the half as he was going.
He said be quick only a few places left!
And on a high from running 16 miles I entered, Oh no what have I done!
I'm still overweight by 10 LB, this could be painful!!!

Half Marathon Training With Stevie L

Location; Kings Gardens, One K loop
Been helping Stevie train for the up coming half marathon.
I set a Marius Bakken/Italian style type training session.
3 x 3k with each lap of the one K loops getting faster!
Based on Stevie's projected 37 min 10k time I set the paces as follows;
3 x [ 1 k MP 6.38 pace-1 K 1/2MP 6.17 pace- 1 k 10k 5.57 pace continuous].
With 3 mins rec
The Kings Gardens big one K loop proved ideal for this type of training and the session went really well.



Thur 2nd
6 x Short Hill Sprints with Tess.
Improved by a whopping 'one second' compared with two weeks ago!
plus 6 special strides.

TRAINING FOR THE WEEK

Sun 1st June
Club run, pinewoods, steady= 1.15
Sat 31st
Run round parbold and harrock hill, beautiful day, great to be a runner enjoying the fresh air and sunshine, 5 climbs, easy-steady pace = 1.53
fri 30th
Core training
Thur 29th
4 x nature trail with Rob, 4.20 4.10 4.13 4.07 felt ok after racing yesterday = 45 mins
Wed 28th
HARROCK HILL RACE 1
Think i was first vet 45 but still waiting for results !
Tue 27th
Rest
Mon 26th
3 x 1 mile 5.31 5.29 5.34
Ran the efforts with Rob, found myself hanging on to Rob for grim death ! very windy, used the old coast rd from the bus station and then along rotten row up to the holy chow for our mile loop. =1.20

4 villages half marathon

my next target is the 4 villages half marathon on the 20th of jan.the last 1/2 marathon i ran was the swindon half marathon back in 2004.i finished 10th in a time of 78 mins,this time am hoping for 1.20 ish,i ran 58 mins in the preston 10 in november so i think its not impossible,but only time will tell.
here is my training for the week.
mon 1.17 inc 4 min fast aerobic efforts
tue steady-fast 2.14
wed 1.40 easy-steady
+ in evening 44 mins easy
thur leg speed 10 x 200m 49 mins
fri 10 mins
sat x/c race 51 mins
sun easy 1.40
+ run with mad dog tess at mad dog pace! 21 mins
total for the week ; 9 hours 48 mins