Another good run and Synchronicity

Set out on a cool night to do another of Marios bakken's sessions, this time i had to run 20 mins at level 3 [ marathon-1/2 mp] followed by 10 x 1 min at level 4 [ 10k pace]The idea of the session is to train the body to handle a fast pace when already tired.
After a warm up i kicked into the tempo run, I was aiming at 6.04 pace as I was only running for 20 mins. the first couple of mins i got that aweful not warmed up feeling that I wouldn't be able to hold the pace, but then my legs warmed up and I settled into a fast but steady effort. my loop has a couple of short hills in the first half with the second half being faster. i was doing sub 6 pace on the way back, I wasn't breathing hard but I did have to concentrate to stop my pace dropping, onto my half mile finishing curcuit and I had 2 mins to go, i was feeling quite strong and finished right on target with 3.29 miles in 20 mins with an average 6.04 pace. Now i had a couple of easy mins jogging before I started 10 x 1 min at 10k pace.
I moved onto some quite back roads then off i charged again, i was looking for 5.44 pace and I found that no problem. I finished my 10th effort and decided to see what i could do if i really pushed it, 5.18 average was the answer for effort no 11, Awesome, I'm very happy with that :]
I did all this wearing my brand new Nike zoom red rock trail shoes!
Well, they only just came through the post, so I had to try them out! I was gutted when my last pair wore out in the summer because no one had them in stock any more, so i was made up when I saw Direct Sports had the mark 2 version [ £38 ] in stock last week, great, great shoe, light, flexible with loads of grip and so comfy too, I love em :]
I also really like the Marius Bakken 2.45 training plan, the sessions change each week and you have target paces to go for, so you feel you've really achieved something at the end of each workout,
Also i think the fact that you never go harder than 10k pace means you don't dig yourself into a hole you can't get out of, my normal way is to push to the limit on each effort, but it can take too long a time to recover from that sort of intensity!

Synchronicity
Also in the post; my internet friend David O'Meara [ The one mile runner] sent me a signed copy of his new book 'Creating Amazement'
cheers David :] I've been really getting into mind training in the last couple of weeks and David's book has lots of answers on how to change your mindset to achieve amazing things, wow! Cool!
I'll do a rewiew of his book once I've read through it.
Ok thats it for now, take care and happy running :]

SPARPENING UP FOR MY HALF MARATHON CHALLENGE

COMING SOON MY GREATEST CHALLENGE
to do the impossible and turn back time! and the aging process
Four years ago I ran my fastest ever half marathon, my challenge is to run as close to that time or even better and break the 6 min mile barrier for the first time, is it possible at the age of 47. I now have a more efficient running style thanks to CHI RUNNING and a better aerobic base thanks to ARTHUR LYDIARD, will this be enough to defy my age? WATCH THIS SPACE, 22nd june!

The 27th Royal Pendlebury Childrens Hospital Half Marathon
at Swinton on Sunday 12th September 2004 Pendlebury -- FINAL RESULTS

     Pos  Name                 Cat/Pos Club         Time

1  Paul Freary                  Belgrave Harriers               1:11:26
2  Colin Rigby                  Horwich R M I Harriers          1:11:41
3  Duncan Mason                 Salford Harriers                1:13:08
4  Tony Duffy           V45   1 Bolton United Harriers & AC     1:13:44
5  David Lockett                Salford Harriers                1:14:10
6  Robert Jackson               Horwich R M I Harriers          1:14:54
7  David Gregory        V40   1 Clayton Le Moors Harriers       1:16:40
8  Gary Matthews        V40   2 E Cheshire H & Tameside AC      1:18:08
9  Mikko Kuronen        V45   2 E Cheshire H & Tameside AC      1:18:39
10   ALIEN LIZARD      V40     3  Southport Waterloo AC       1:18:39
11  Rob Haworth          V45   3 Horwich R M I Harriers          1:18:54
12  Mark Ellithorn       V40   4 Chorley Harriers                1:19:33
13  Michael Nester       V50   1 Blackburn Road Runners          1:20:22
14  Dominic Raby                 Chorley Harriers                1:20:25
15  Alastair Murray              Horwich R M I Harriers          1:20:59
16  Sean McMyler         V40   5 Horwich R M I Harriers          1:21:15
17  Adrian Harris        V45   4 Radcliffe AC                    1:22:03
18  Gary Cassidy                 Altrincham & District AC        1:22:05
19  Gareth Booth                 Chorley Harriers                1:22:24

  

Sat 21st
Steady run over the sandhills, worked on good CHIRUNNING FORM = 33 MINS
Fri 20th
Core training
Thur 19th
10 x 150m strides with Rob on the waterloo rd rugby field.
Wed 18th
PAIN OF THE WISE!
Being getting a lot of pain from a wisdom tooth pushing through my gum, taking strong pain killers but not getting much sleep, as a result did not feel very good today, lets hope things improve very soon!
3 x 1 mile,very windy day, 1st mile warm up 6.16 2nd mile hard 5.36, 3rd mile half marathon pace 5.58 = 45 mins
Tue 17th
steady-easy run = 32.27
Mon 16th
Felt quite good, maintained a good CHI RUNNING posture, ran to vic park then ran 3 X 1 MILE
5.58 half marathon pace!
5.25 hard
5.53 half marathon pace! = 40 mins