Club Handicap Tuesday 21st Jan
Well - what a return to the U.K!!?? Arrived in Heathrow at 6am yesterday morning and was at work training by 9am. Unfortunately, Ofsted had called by midday which sent me into a minor panic as I needed sleep but also needed to update my planning. I was a very good girl whilst I was away and despite teaching most of the week, I actually spent 7 hours on the plane marking and several evenings marking SATS papers. However, I had not done my planning. I also found out that my Grandad was poorly in hospital and I couldn't get up to see him. Despite this and the pressure, I couldn't turn down the last Club Handicap for the year... I left work at 6.20pm and was at the Club collecting my number at 6.30pm. Run the route and was home at my desk working by 8.10pm.
Had a really good handicap race. I didn't like going off with Tash and Angela as I didn't like the pressure. I have generally gone off with very few people and quite often the guys who somehow are faster but I don't feel the same pressure (maybe because they are men!) Started really fast. Was concerned that I had gone off too quick but wanted a quick start as my Sandgate hill let me down last time. Managed to improve my splits on all parts of the route, which I was chuffed at. See below! Was starting to struggle after the second time on Sandgate hill before the final straight but Leah overtook and that gave me the ooomph to keep pushing. I had a really bad stitch on the final straight but managed to close down the gap between me and Leah - really pleased with myself and lots of other people had great runs too!
Splits:
1 - 7:33
2 - 8:56
3 - 8:14
4 - 8:15
5 - 7:33
Average pace 8:11
Distance 4.39
Compared to my splits last time:
1 - 7:40
2 - 9:10
3 - 8:28
4 - 8:17
5 - 7:30
Have copied my splits from my previous handicap and have got better pace on all miles. Mile 4, seems to be my most consistent and also my strongest (seeing as the first mile is down hill!)
My time was 35:38 compared to last time which was 36:21, 43 second PB - really chuffed! My first handicap in October was 38:40, so I have made an improvement of 3 minutes and 2 seconds. Woo hoo!
Saturday 25.02.12
15 miler... to be updated! Still recovering :-)
O.K, thought I'd better update my blog as I chill on the sofa after my Thanet 20 miler! Early start on Saturday, which was tough after the week I had had at work. I ummed and ahhhed about texting Becky and Leah and cancelling but knew they were going to 'plant' drinks along our route! I also didn't fancy a long run on my own! I love our runs together. Got up, dressed and ready for Becky to pick me up at 8am. Started at Bannyntynes and went up towards homebase and along the carriageway to Dover Road, down Dover Road towards the East Cliff. Down Tram Road and all the way along the seafront to the Murco garage. Picked up a drink from Becky's garden and turned around and headed back along the sea front until we got to the little fish and chip shop. Up Golden Valley, along Cheriton High Street, down Cherry Garden Avenue and back to Bannyntynes, which was 10 miles. As the girls managed a couple of long runs without me whilst I was away, I then decided to run back to my house to add on a couple of extra miles so that I felt more confident for the Thanet 20. So far, I had only completed 2x 13 milers and one of them was the Folkestone Half which was in September!
Followed the same route up to homebase and along the carriageway but when I got to Dover Road, I continued along to the East Cliff and around by Little Switzerland. Once I got here, I was on nearly 13 miles, so I was determined to hit at least 14 miles to make it my longest run to date. My back started aching at this point and I felt much slower - haven't checked out the splits yet but I am sure they are much slower. Turned right when I hit Warren Road and looped back round to Canterbury Road. Got all the way to Downs Road with 14.2 miles on the clock. Decided I had to get to 15 now to be 'even' with the girlies. As I was running down Black Bull Road, I kept getting beeped and someone calling my name, so I had to turn around and head back up Black Bull road - not fun at 14 miles - my legs were screaming at me! Turns out it was the postman who had noticed me and had a package for me. He'd tried delivering at home but no-one was in. I somehow found myself agreeing to take it with me, so I ran the last mile with a package - up Park Farm Road and the alleyway! Found the last couple of miles tough and made me wonder whether the Thanet 20 would be pushing it a little bit! However, when I realised that I couldn't sign up for the Thanet 20 - couldn't sign up for Runners World, which meant I couldn't sign up for the race (trust me to leave it to the last minute - especially when I persuaded everyone else to do it!) I was actually a little gutted. Luckily, I spoke to someone online who managed to sort it out and get me in - phew!
Splits:
1 - 9:08
2 - 9:10
3 - 8:49
4 - 9:15
5 - 9:03
6 - 9:18
7 - 9:32
8 - 9:50 (Golden Valley!)
9 - 9:20
10 - 9:12
11 - 9:53
12 - 9:54
13 - 9:10
14 - 9:51
15 - 9:39
Average pace: 9:24
Total mileage this week: Just under 20 miles
Monday, 20 February 2012
Friday, 10 February 2012
Running at altitude in Kenya
Well I have finally managed to get online and update my blog (well some of it!) :-)
Friday 10th February
Started this morning at Peponi Prep School in Nairobi, where I was a judge for the inter-house Poetry competition with my fellow UK teacher Colette and 2 Kenya poets. We had score sheets and a big table in the hall and everything! We then got presented with the biggest bunch of flowers, before jumping on the mini bus heading up-country. We had a 4 hour journey with a stop half way - very important for me to sun myself - tehe! On arrival, the kiddies put their overnight gear in the dorm and had a quick change before playing the opposition. We had 4 teams, under 13's and under 9's for both girls and boys with top Kenyan coaches - two of whom had taken part in the Olympics and the World Cup. Whilst the children were working hard, I was being given a run down on how amazing Turi school grounds are for cross country. They even hold several competitions. Before I knew it, I had agreed to go for a run with Edward - a 12 year old boy, who came 2nd in the cross country competition a couple of months previously. Poor boy got off the hockey pitch and was roped straight into running with me. We were nearly 9,000 feet above sea level and I felt like I had needles in my chest after about 2 minutes. Now I know why the top athletes train at high altitude and why Kenya produce such great runners! (Paula Radcliffe was about an hour away from our location at a training camp!) Edward was the politest boy and kept asking me questions. It got to the stage where I had to fire questions back at him, so I could breathe. We ran for a mile and a half before we had to head back as dinner was at 6.30pm. Thankfully, we didn't leave for the run til after 6, so I had the perfect excuse. Thanked Edward and headed for the shower - feeling a little deflated that the last time I had run, I had managed 13 miles and got a pb!
1.6 miles, average pace 10:27
Sunday 12th February
First lie in today - have been up by 6.15 am every morning since my arrival in Kenya, due to the 8am assembly at school. Woke up at 8am and spoke to Keith (the husband of the P.E co-ordinator we were staying with, who also happens to be a P.E coach at another school!) By 9am, we were running in Nairobi through the streets. Found it much easier today - altitude was much lower than up-country. There were still lots of valleys and it was very hot - 28 degrees but I didn't have that feeling that I was going to collapse. Pleased with myself as I'd managed a 3.3 mile run with an average pace of 9:40 before 9.30am on a Sunday in Kenya. Marvelous!
3.3 miles, average pace 9:40
Monday 13th February
Sue (P.E co-ordinator) was working until 5pm this evening, so I thought I would brave a run around the school grounds. Sue had shown me the route in the car on the way to school, so I was feeling confident about where I was going. I had judged a swimming competition for all the local schools at Peponi in the afternoon, so was feeling a little burnt and hot. I also didn't realise that the dirt track and dust around the school was not settled due to the children all being picked up in cars! I was literally running along the dirt track with one eye closed trying not to open my mouth. Not the most pleasant run for the first mile! Was much better when I got onto a main road and the concrete. Felt even stronger today, although it was 30 degrees + which was a challenge. Got a little worried when I couldn't see the school anywhere in site after 3 miles but luckily my sense of direction wasn't as bad as I thought it was and I ended up back on school grounds before I hit 4 miles!
4 miles, average pace 9:31
Tuesday 14th February
Similar run around Peponi School this afternoon. Sue came with me today and showed me a slightly different route, which meant I got to see some of the Suburbs. Running with Sue made me realise how much stronger I have been getting as I had to slow down to run with Sue whereas a few months ago, the pace I was doing would have been too much. There were a few valleys to run up and my cross country training definitely paid off. Thoroughly enjoyed my run!
4 miles, average pace 9:53
Was really gutted on Friday as I was supposed to be going for a run back up-country on my Safari, near Nanuyki. I had arranged with the owner, to go running in the Savannah - having seen lions and a cheetah, elephants, zebra and so on the night before!?! They were going to arrange for a truck to follow us to track us and our safety. Unfortunately, we only had one day on Safari due to work and we were scheduled to see the Chimp Sanctuary which meant there wasn't enough time for my run. Very disappointing as that would have been an awesome experience and an awesome tale to tell the running club back home...
Friday 10th February
Started this morning at Peponi Prep School in Nairobi, where I was a judge for the inter-house Poetry competition with my fellow UK teacher Colette and 2 Kenya poets. We had score sheets and a big table in the hall and everything! We then got presented with the biggest bunch of flowers, before jumping on the mini bus heading up-country. We had a 4 hour journey with a stop half way - very important for me to sun myself - tehe! On arrival, the kiddies put their overnight gear in the dorm and had a quick change before playing the opposition. We had 4 teams, under 13's and under 9's for both girls and boys with top Kenyan coaches - two of whom had taken part in the Olympics and the World Cup. Whilst the children were working hard, I was being given a run down on how amazing Turi school grounds are for cross country. They even hold several competitions. Before I knew it, I had agreed to go for a run with Edward - a 12 year old boy, who came 2nd in the cross country competition a couple of months previously. Poor boy got off the hockey pitch and was roped straight into running with me. We were nearly 9,000 feet above sea level and I felt like I had needles in my chest after about 2 minutes. Now I know why the top athletes train at high altitude and why Kenya produce such great runners! (Paula Radcliffe was about an hour away from our location at a training camp!) Edward was the politest boy and kept asking me questions. It got to the stage where I had to fire questions back at him, so I could breathe. We ran for a mile and a half before we had to head back as dinner was at 6.30pm. Thankfully, we didn't leave for the run til after 6, so I had the perfect excuse. Thanked Edward and headed for the shower - feeling a little deflated that the last time I had run, I had managed 13 miles and got a pb!
1.6 miles, average pace 10:27
Sunday 12th February
First lie in today - have been up by 6.15 am every morning since my arrival in Kenya, due to the 8am assembly at school. Woke up at 8am and spoke to Keith (the husband of the P.E co-ordinator we were staying with, who also happens to be a P.E coach at another school!) By 9am, we were running in Nairobi through the streets. Found it much easier today - altitude was much lower than up-country. There were still lots of valleys and it was very hot - 28 degrees but I didn't have that feeling that I was going to collapse. Pleased with myself as I'd managed a 3.3 mile run with an average pace of 9:40 before 9.30am on a Sunday in Kenya. Marvelous!
3.3 miles, average pace 9:40
Monday 13th February
Sue (P.E co-ordinator) was working until 5pm this evening, so I thought I would brave a run around the school grounds. Sue had shown me the route in the car on the way to school, so I was feeling confident about where I was going. I had judged a swimming competition for all the local schools at Peponi in the afternoon, so was feeling a little burnt and hot. I also didn't realise that the dirt track and dust around the school was not settled due to the children all being picked up in cars! I was literally running along the dirt track with one eye closed trying not to open my mouth. Not the most pleasant run for the first mile! Was much better when I got onto a main road and the concrete. Felt even stronger today, although it was 30 degrees + which was a challenge. Got a little worried when I couldn't see the school anywhere in site after 3 miles but luckily my sense of direction wasn't as bad as I thought it was and I ended up back on school grounds before I hit 4 miles!
4 miles, average pace 9:31
Tuesday 14th February
Similar run around Peponi School this afternoon. Sue came with me today and showed me a slightly different route, which meant I got to see some of the Suburbs. Running with Sue made me realise how much stronger I have been getting as I had to slow down to run with Sue whereas a few months ago, the pace I was doing would have been too much. There were a few valleys to run up and my cross country training definitely paid off. Thoroughly enjoyed my run!
4 miles, average pace 9:53
Was really gutted on Friday as I was supposed to be going for a run back up-country on my Safari, near Nanuyki. I had arranged with the owner, to go running in the Savannah - having seen lions and a cheetah, elephants, zebra and so on the night before!?! They were going to arrange for a truck to follow us to track us and our safety. Unfortunately, we only had one day on Safari due to work and we were scheduled to see the Chimp Sanctuary which meant there wasn't enough time for my run. Very disappointing as that would have been an awesome experience and an awesome tale to tell the running club back home...
Tuesday, 31 January 2012
Week beginning 30.01.12
Tuesday
Warm up to the leas followed by dynamics. We then had 6 x 4 minute reps. We had to be really careful this evening due to the ice. Nearly went flying on the first rep down hill in the dark bit! Felt quite strong this evening and really pleased that my reps were pretty consistent! Also chuffed that I have worked out how to use the lap bottom and clock the splits and the running mileage :-) Thanks Angela. It's easy Tracey - honest!
1 - 7:27
2 - 7:39
3 - 7:47
4 - 7:37
5 - 7:32
6 - 7:34
9:45 and 9:54 for warm up and cool down respectively, a total of 6.54 miles this evening.
Thursday
10 miler with Becky turned into a 13 miler. Woop woop! Bear, Becky's dog joined us for the first 6 miles. I am sure she made us run quicker as she was very fast. Put us to shame with her little legs but quick moving! Dropped her home when we past Seabrook. I was a bit mean and suggested we continued to the Imperial rather than turn round. Becky didn't say no! I am sure she was cursing me as we hit the cold wind on the stretch back from the Imperial. We both ran really well up Sandgate hill, less than 10 minute miles! When I ran up remembrance last year in the half, I was dying! Definitely much fitter.
We were very pleased with ourselves, especially as it was -2 degrees outside. We spent the whole of Park Farm Road bigging ourselves up! Tehe! We got to a point where neither of us could talk because our mouths wouldn't move from the cold and I could have been dribbling and would never have known... Great time though and I was 4 minutes quicker than when I did the Folkestone half marathon - really pleased!
1 - 9:35
2 - 8:59
3 - 9:29
4 - 8:50
5 - 8:57
6 - 9:20
7 - 8:55
8 - 9:09
9 - 8:58
10 - 9:57
11 - 9:01
12 - 9:15
13 - 9:19
Average pace: 9:11, distance: 13.3 miles
Warm up to the leas followed by dynamics. We then had 6 x 4 minute reps. We had to be really careful this evening due to the ice. Nearly went flying on the first rep down hill in the dark bit! Felt quite strong this evening and really pleased that my reps were pretty consistent! Also chuffed that I have worked out how to use the lap bottom and clock the splits and the running mileage :-) Thanks Angela. It's easy Tracey - honest!
1 - 7:27
2 - 7:39
3 - 7:47
4 - 7:37
5 - 7:32
6 - 7:34
9:45 and 9:54 for warm up and cool down respectively, a total of 6.54 miles this evening.
Thursday
10 miler with Becky turned into a 13 miler. Woop woop! Bear, Becky's dog joined us for the first 6 miles. I am sure she made us run quicker as she was very fast. Put us to shame with her little legs but quick moving! Dropped her home when we past Seabrook. I was a bit mean and suggested we continued to the Imperial rather than turn round. Becky didn't say no! I am sure she was cursing me as we hit the cold wind on the stretch back from the Imperial. We both ran really well up Sandgate hill, less than 10 minute miles! When I ran up remembrance last year in the half, I was dying! Definitely much fitter.
We were very pleased with ourselves, especially as it was -2 degrees outside. We spent the whole of Park Farm Road bigging ourselves up! Tehe! We got to a point where neither of us could talk because our mouths wouldn't move from the cold and I could have been dribbling and would never have known... Great time though and I was 4 minutes quicker than when I did the Folkestone half marathon - really pleased!
1 - 9:35
2 - 8:59
3 - 9:29
4 - 8:50
5 - 8:57
6 - 9:20
7 - 8:55
8 - 9:09
9 - 8:58
10 - 9:57
11 - 9:01
12 - 9:15
13 - 9:19
Average pace: 9:11, distance: 13.3 miles
Monday, 23 January 2012
Week beginning 23.01.12
Monday
After a long weekend of lectures at uni, I had to mark books this evening and finish my reference list for my assignment, so no boxercise. I am hoping this will benefit me tomorrow in the club handicap!
Tuesday
Club handicap this evening. I was hoping that having a few days away from running would mean that I had a lot of energy to burn! I was nervous as usual at the beginning of the race but definitely looking forward to beating my last time which was 38:26. Found this last one tough due to my calf, so was determined to get less than 37 minutes. Felt strong when I set off, which shows in my splits (and the fact it was downhill in the golden valley!) Felt strong all the way round and it was nice to aim for people in front which I couldn't do when I was off scratch. Was a little concerned that I wasn't running quick enough but didn't want to look at my watch and be disheartened - or waste time! Felt quite strong up Sandgate hill. Really swung my arms and looked up (could hear Dave's voice in my head) - still need to work on hills as my pace was quite a bit slower though. Was pleased when Leah overtook as this was in the last mile and she made me keep up with her. Finished strong and pleased with my P.B of 36:21. Just need another 36 minute for the final handicap now and I'll be happy!
1 - 7:40
2 - 9:10
3 - 8:28
4 - 8:17
5 - 7:30
Average pace: 8:19
Wednesday
Really pleased with myself this evening! I am supposed to be marking but had to log on and update blog! I tutored for 2 hours this evening and was not feeling a run when I finished at half 6. I was waiting to hear from Becky about whether she had run with Leah and Angela at half 5. I was really hoping she had in some ways and hadn't in others as I knew I probably wouldn't make it out if she had already gone! Unfortunately Becky was feeling under the weather and wants to be on top form for Brighton on Saturday, so I had to make the decision to go out on my own (or not!) I have 30 maths books to mark and some Literacy too, so it would have been easy to use that as my get out clause but I decided to go for it!
Ended up running 10 miles - yay! Ran from mine up to the single carriage way and along towards the East Cliff, down onto the sands and all the way along to Sandgate. I was a little bit worried about how dark it was and couldn't decide if it would be safer to run through the coastal park or along the promenade? Went for the promenade, which was soooo windy! Really felt my time slipping and it is a little slower on the splits. Ran along towards Vasa. Turned around and headed back to the Golden Valley, doing the opposite loop to our club run yesterday. I was nearly tempted to run Sandgate hill rather than the Golden Valley as I knew it was shorter!! Managed to fall over crossing the road up the Golden Valley as I was busy trying to find the hill that Becky made Leah throw up on :-) Oooops, I caught myself well! From Golden Valley, I followed the road round to the Nail box and down to Cherry Garden Avenue. Went up the hill to Homebase. At this point, I was on 8 miles and very pleased with myself. When I got to the alley by my road, I found my legs going straight past and down Park Farm Road!?! Ran up Black Bull road to Downs road where I hit 9.2 miles. I was so close to 10, so took the long loop round Dolphins Road to hit 10 miles. Very pleased with myself :-) Average pace was 9:44 so not far off what I have been doing with Becky and co. Now for a bath before I attack those Maths books! Phew! I even managed to clean my spikes for Saturday when I got in as I was so hyped up!
1 - 9:50
2 - 9:15
3 - 10:09
4 - 10: 02
5 - 9:56
6 - 10:23
7 - 9:31
8 - 9:29
9 - 9:06
10 - 9:39
Average pace: 9:44
Thursday
Woke up with achy legs this morning. Was so busy all day that I only managed a cup of tea and some raisins (chocolate ;-p) at break and soup at lunch. Hadn't drunk anything, so the thought of running wasn't really appealing! Especially as I only got in at 5 past 5 and Becky was coming at 20 past! However, once we got going, it was a pleasant run (minus the road of remembrance!). We chatted all the way apart from the hill and the recovery at the top. We definitely picked the pace up, so I'll be interested to see the splits and compare them to last time. Becky now understands my passionate hate at stopping for cars and has developed my technique of running around cars and judging traffic lights. Love it!
1 - 10:12
2 - 9:23
3 - 10:41
4 - 9:39
5 - 9:30
6 - 9:36
7 - 8:57
Average pace: 9:44
Total mileage: 7.07
Just looked up same route for last week and average pace was 9:38, so slightly quicker. Our remembrance hill was much slower this time as was our first mile. However, once we got to mile 4, we were quicker this time.
Saturday
X Country day today! A little bit disorganised this morning as I have been trying to organise a baby shower for tomorrow and read some articles for my assignment due in Monday! Angela turned up and I wasn't quite ready. Luckily, Becky and Leah were running late. Arrived in Brighton in very good timing (thanks for driving Leah). We were lucky and got a space on the other side of the 'bush' on the verge. Everyone was pretty cold when we arrived as they had watched the youngsters run. Was really nervous about the run but once I got going, I felt very strong. I thoroughly enjoyed the first mile and was secretly pleased that I wasn't far behind Leah and Becky (not usually competitive but it's good to work out how much I have improved). Found one of the hills pretty tough through the forest - I was really naughty and walked a few steps as people were walking quicker than I was running but felt too guilty and got running again quick! I loved the final sprint as I knew it was all down hill and managed a strong finish and overtook someone in the final straight. This marathon training is paying off! Watched the boys race, was not jealous of their 9 miles! Bless them! Headed back to the hotel for a well deserved shower and vodka before heading to the Italian restaurant for a 3 course meal. A lovely evening with some lovely people. Unfortunately, us youngsters left the bar before the 'oldies' as we were tired and went back for a cuppa.
1 - 8:40
2 - 10:02
3 - 8:18
4 - 10:05
5 - 7:52
Average pace: 9:00
Total mileage: 4.92 miles
Total miles for the week: 27 miles
After a long weekend of lectures at uni, I had to mark books this evening and finish my reference list for my assignment, so no boxercise. I am hoping this will benefit me tomorrow in the club handicap!
Tuesday
Club handicap this evening. I was hoping that having a few days away from running would mean that I had a lot of energy to burn! I was nervous as usual at the beginning of the race but definitely looking forward to beating my last time which was 38:26. Found this last one tough due to my calf, so was determined to get less than 37 minutes. Felt strong when I set off, which shows in my splits (and the fact it was downhill in the golden valley!) Felt strong all the way round and it was nice to aim for people in front which I couldn't do when I was off scratch. Was a little concerned that I wasn't running quick enough but didn't want to look at my watch and be disheartened - or waste time! Felt quite strong up Sandgate hill. Really swung my arms and looked up (could hear Dave's voice in my head) - still need to work on hills as my pace was quite a bit slower though. Was pleased when Leah overtook as this was in the last mile and she made me keep up with her. Finished strong and pleased with my P.B of 36:21. Just need another 36 minute for the final handicap now and I'll be happy!
1 - 7:40
2 - 9:10
3 - 8:28
4 - 8:17
5 - 7:30
Average pace: 8:19
Wednesday
Really pleased with myself this evening! I am supposed to be marking but had to log on and update blog! I tutored for 2 hours this evening and was not feeling a run when I finished at half 6. I was waiting to hear from Becky about whether she had run with Leah and Angela at half 5. I was really hoping she had in some ways and hadn't in others as I knew I probably wouldn't make it out if she had already gone! Unfortunately Becky was feeling under the weather and wants to be on top form for Brighton on Saturday, so I had to make the decision to go out on my own (or not!) I have 30 maths books to mark and some Literacy too, so it would have been easy to use that as my get out clause but I decided to go for it!
Ended up running 10 miles - yay! Ran from mine up to the single carriage way and along towards the East Cliff, down onto the sands and all the way along to Sandgate. I was a little bit worried about how dark it was and couldn't decide if it would be safer to run through the coastal park or along the promenade? Went for the promenade, which was soooo windy! Really felt my time slipping and it is a little slower on the splits. Ran along towards Vasa. Turned around and headed back to the Golden Valley, doing the opposite loop to our club run yesterday. I was nearly tempted to run Sandgate hill rather than the Golden Valley as I knew it was shorter!! Managed to fall over crossing the road up the Golden Valley as I was busy trying to find the hill that Becky made Leah throw up on :-) Oooops, I caught myself well! From Golden Valley, I followed the road round to the Nail box and down to Cherry Garden Avenue. Went up the hill to Homebase. At this point, I was on 8 miles and very pleased with myself. When I got to the alley by my road, I found my legs going straight past and down Park Farm Road!?! Ran up Black Bull road to Downs road where I hit 9.2 miles. I was so close to 10, so took the long loop round Dolphins Road to hit 10 miles. Very pleased with myself :-) Average pace was 9:44 so not far off what I have been doing with Becky and co. Now for a bath before I attack those Maths books! Phew! I even managed to clean my spikes for Saturday when I got in as I was so hyped up!
1 - 9:50
2 - 9:15
3 - 10:09
4 - 10: 02
5 - 9:56
6 - 10:23
7 - 9:31
8 - 9:29
9 - 9:06
10 - 9:39
Average pace: 9:44
Thursday
Woke up with achy legs this morning. Was so busy all day that I only managed a cup of tea and some raisins (chocolate ;-p) at break and soup at lunch. Hadn't drunk anything, so the thought of running wasn't really appealing! Especially as I only got in at 5 past 5 and Becky was coming at 20 past! However, once we got going, it was a pleasant run (minus the road of remembrance!). We chatted all the way apart from the hill and the recovery at the top. We definitely picked the pace up, so I'll be interested to see the splits and compare them to last time. Becky now understands my passionate hate at stopping for cars and has developed my technique of running around cars and judging traffic lights. Love it!
1 - 10:12
2 - 9:23
3 - 10:41
4 - 9:39
5 - 9:30
6 - 9:36
7 - 8:57
Average pace: 9:44
Total mileage: 7.07
Just looked up same route for last week and average pace was 9:38, so slightly quicker. Our remembrance hill was much slower this time as was our first mile. However, once we got to mile 4, we were quicker this time.
Saturday
X Country day today! A little bit disorganised this morning as I have been trying to organise a baby shower for tomorrow and read some articles for my assignment due in Monday! Angela turned up and I wasn't quite ready. Luckily, Becky and Leah were running late. Arrived in Brighton in very good timing (thanks for driving Leah). We were lucky and got a space on the other side of the 'bush' on the verge. Everyone was pretty cold when we arrived as they had watched the youngsters run. Was really nervous about the run but once I got going, I felt very strong. I thoroughly enjoyed the first mile and was secretly pleased that I wasn't far behind Leah and Becky (not usually competitive but it's good to work out how much I have improved). Found one of the hills pretty tough through the forest - I was really naughty and walked a few steps as people were walking quicker than I was running but felt too guilty and got running again quick! I loved the final sprint as I knew it was all down hill and managed a strong finish and overtook someone in the final straight. This marathon training is paying off! Watched the boys race, was not jealous of their 9 miles! Bless them! Headed back to the hotel for a well deserved shower and vodka before heading to the Italian restaurant for a 3 course meal. A lovely evening with some lovely people. Unfortunately, us youngsters left the bar before the 'oldies' as we were tired and went back for a cuppa.
1 - 8:40
2 - 10:02
3 - 8:18
4 - 10:05
5 - 7:52
Average pace: 9:00
Total mileage: 4.92 miles
Total miles for the week: 27 miles
Monday, 16 January 2012
Week beginning 16.01.12
Monday
Boxercise - great session but found my calf throbbing by the end - more so than after my 12.6 miler at the weekend. I am sure it is to do with the stepper and star jumps as we haven't done this for a few weeks and I could feel my back jarring! I do love this session though - a real energiser.
Tuesday
Was dreading hill reps this evening but dragged myself out. It is so sociable once you get there and reasonably enjoyable once you start! Hips are still aching from the weekend and calf is niggling but I need to improve on the hills (I sound like a hypochondriac!) Need to practice hills as we have the Dover/ Deal half coming up soon!?! Angela helped me with my splits, so I think I worked them out... Took ages and not 100 % convinced I've worked it out correctly!
First hill:
1. Long: 8:26, 9:11, 8:59
2. Short: 7:46, 8:00,
Second hill ranged from: 10:29 - 11:15
Total mileage: 5.88
Wednesday
Becky and I headed out for a 7 mile run this evening to get our mileage up for the week! I am not able to get a long run in this weekend due to being at uni Friday evening through to Sunday. We ran the route I did last Friday - along by the dual carriageway towards the East Cliff, down to the sands, around by the Priz, up remembrance hill (tough, tough, tough) and along the stretch of the Leas (very windy this evening). Followed this route back towards the club on our warm down route and picked up Cherry Garden Avenue, up to homebase and down Park Farm Road. It was just over 7 miles and our average pace was 9:38, which was pleasing! Thanks to Becky for pushing me! I am struggling with my hips and my back is aching at the moment, which I think is purely down to the mileage that my body is not used to. Need a massage! Need to get another run in tomorrow.
Total mileage: 7.08
Splits:
1- 9:52
2 - 9:12
3 - 10:17
4 - 9:53
5 - 9:38
6 - 9:24
7 - 9:10
Average pace - 9:38
Guess which one involved remembrance hill!?!
Good news today... Received a cheque from my Dad's friend for £100 to donate to my charity and another friend has managed to get me tickets to Paulton Park and Pepper Pigs World for a family of 4 for 2 days plus a 4* hotel which I will be raffling at school. People are really generous when it comes to charity.
Thursday
Out with Becky, Leah and her friend Chloe. Me and Becky headed to Bannatynes to meet Leah and Chloe. Pleasant run of 5.6 miles this evening, finished on Black Bull road, unfortunately Leah and Chloe had to go to the top back to the gym but me and Becky got to stop at Downs Road - bonus! Our average pace was very similar to our run last night, which was good.
1 - 9:30
2 - 9:40
3 - 9:56
4 - 9:29
5 - 9:36
6 - 9:04
Average pace: 9:34
Weekend
Really gutted that I haven't managed to get out over the weekend but was at uni Fri evening, all day Sat and all day Sun! I am hoping that a rest might do wonders for my club handicap run on Tuesday - we'll see! On the plus side, only a week until my first Masters assignment is due in! Phew!!!
Total mileage this week: 18.62 [sad face!]
Boxercise - great session but found my calf throbbing by the end - more so than after my 12.6 miler at the weekend. I am sure it is to do with the stepper and star jumps as we haven't done this for a few weeks and I could feel my back jarring! I do love this session though - a real energiser.
Tuesday
Was dreading hill reps this evening but dragged myself out. It is so sociable once you get there and reasonably enjoyable once you start! Hips are still aching from the weekend and calf is niggling but I need to improve on the hills (I sound like a hypochondriac!) Need to practice hills as we have the Dover/ Deal half coming up soon!?! Angela helped me with my splits, so I think I worked them out... Took ages and not 100 % convinced I've worked it out correctly!
First hill:
1. Long: 8:26, 9:11, 8:59
2. Short: 7:46, 8:00,
Second hill ranged from: 10:29 - 11:15
Total mileage: 5.88
Wednesday
Becky and I headed out for a 7 mile run this evening to get our mileage up for the week! I am not able to get a long run in this weekend due to being at uni Friday evening through to Sunday. We ran the route I did last Friday - along by the dual carriageway towards the East Cliff, down to the sands, around by the Priz, up remembrance hill (tough, tough, tough) and along the stretch of the Leas (very windy this evening). Followed this route back towards the club on our warm down route and picked up Cherry Garden Avenue, up to homebase and down Park Farm Road. It was just over 7 miles and our average pace was 9:38, which was pleasing! Thanks to Becky for pushing me! I am struggling with my hips and my back is aching at the moment, which I think is purely down to the mileage that my body is not used to. Need a massage! Need to get another run in tomorrow.
Total mileage: 7.08
Splits:
1- 9:52
2 - 9:12
3 - 10:17
4 - 9:53
5 - 9:38
6 - 9:24
7 - 9:10
Average pace - 9:38
Guess which one involved remembrance hill!?!
Good news today... Received a cheque from my Dad's friend for £100 to donate to my charity and another friend has managed to get me tickets to Paulton Park and Pepper Pigs World for a family of 4 for 2 days plus a 4* hotel which I will be raffling at school. People are really generous when it comes to charity.
Thursday
Out with Becky, Leah and her friend Chloe. Me and Becky headed to Bannatynes to meet Leah and Chloe. Pleasant run of 5.6 miles this evening, finished on Black Bull road, unfortunately Leah and Chloe had to go to the top back to the gym but me and Becky got to stop at Downs Road - bonus! Our average pace was very similar to our run last night, which was good.
1 - 9:30
2 - 9:40
3 - 9:56
4 - 9:29
5 - 9:36
6 - 9:04
Average pace: 9:34
Weekend
Really gutted that I haven't managed to get out over the weekend but was at uni Fri evening, all day Sat and all day Sun! I am hoping that a rest might do wonders for my club handicap run on Tuesday - we'll see! On the plus side, only a week until my first Masters assignment is due in! Phew!!!
Total mileage this week: 18.62 [sad face!]
Monday, 9 January 2012
Week beginning 09.01.12
Monday
Boxercise 6-7
A series of circuits which gave me an intense cardiovascular workout for an hour! Really enjoying boxercise.
Tuesday
Tough session today but thoroughly enjoyable with Becky pushing me, especially the last couple of reps.
Warm up the Leas followed by dynamics. Then:
2,4,6,8,6,4,2 minute reps with 2 min rep recoveries
The hardest reps were the 6 minutes as they both worked out to be the length of the Leas uphill and against the win.
7.5 miles in total - a good run!
Wednesday
Aching way too much today for my recovery run, even standing up was an effort at school - I think it's a combination of a good run yesterday and boxercise after 2 bank holidays!
I did buy myself a Garmin 110 though :-) Roll on the marathon training!
Thursday
Warm up to the Leas again today followed by a short, sharp session, which was 10 x 90 seconds with 30 seconds recovery. Still aching in my hips and found it hard to get my legs moving this evening. Concentrated on my arms. Dave was really encouraging which makes you want to work harder! Legs loosened up on the last 4 or 5 and managed to gain some speed. It was a tough session as 30 seconds was enough time to stop, breath a few times and turn round before going again! Total mileage, just under 5 miles.
Friday
After speaking to Dave yesterday who advised me to try and do 30 miles a week, I thought I had better go out for a little run to add to my mileage. Was going to aim for 5 - 6. The first 2 miles were tough and boring and a little scary in the dark but once I got along to the East Cliff and the sea front, I got a second wind. I even ran up remembrance hill and the length of the Leas. Ran back along Cherry Tree Avenue and up towards homebase. Total mileage was 7.2. It was a steady 10 min/ miler but glad I did it!
Saturday
Rather early start this morning! Becky picked me up at 7.50am and we headed to Hawkinge to meet Leah and her two 'tri' friends, Chloe and Lindsey. Not too sure where we headed - it looks impressive on Garmin Connect on my new Garmin :-) It was in and around the valleys, through Selsted and Acrise. There were a couple of hills in the route which I found tough - my hips are still niggling - I am putting it down to a tough week of training and boxercise Monday. It was a beautiful run. Once I was up, it was great to be in the fresh air with the sun rising and the frost on all the fields. Really was lovely to see! We ran 12.64 miles but my watch stopped for a minute, so it says 12.5 on mine. I am going with Becky's recorded time :-) All in all a lovely run with lovely ladies, which has kickstarted my training! Total mileage this week: 32 miles!
Average pace per mile:
1 - 10:07
2 - 9:56
3 - 9:17
4 - 9:07
5 - 9:23
6 - 9:46
7 - 9:45
8 - 9:54
9 - 9:53
10 - 9.58
11 - 10:23
12 - 9:23
13 - 9:21
Average: 9:43
Boxercise 6-7
A series of circuits which gave me an intense cardiovascular workout for an hour! Really enjoying boxercise.
Tuesday
Tough session today but thoroughly enjoyable with Becky pushing me, especially the last couple of reps.
Warm up the Leas followed by dynamics. Then:
2,4,6,8,6,4,2 minute reps with 2 min rep recoveries
The hardest reps were the 6 minutes as they both worked out to be the length of the Leas uphill and against the win.
7.5 miles in total - a good run!
Wednesday
Aching way too much today for my recovery run, even standing up was an effort at school - I think it's a combination of a good run yesterday and boxercise after 2 bank holidays!
I did buy myself a Garmin 110 though :-) Roll on the marathon training!
Thursday
Warm up to the Leas again today followed by a short, sharp session, which was 10 x 90 seconds with 30 seconds recovery. Still aching in my hips and found it hard to get my legs moving this evening. Concentrated on my arms. Dave was really encouraging which makes you want to work harder! Legs loosened up on the last 4 or 5 and managed to gain some speed. It was a tough session as 30 seconds was enough time to stop, breath a few times and turn round before going again! Total mileage, just under 5 miles.
Friday
After speaking to Dave yesterday who advised me to try and do 30 miles a week, I thought I had better go out for a little run to add to my mileage. Was going to aim for 5 - 6. The first 2 miles were tough and boring and a little scary in the dark but once I got along to the East Cliff and the sea front, I got a second wind. I even ran up remembrance hill and the length of the Leas. Ran back along Cherry Tree Avenue and up towards homebase. Total mileage was 7.2. It was a steady 10 min/ miler but glad I did it!
Saturday
Rather early start this morning! Becky picked me up at 7.50am and we headed to Hawkinge to meet Leah and her two 'tri' friends, Chloe and Lindsey. Not too sure where we headed - it looks impressive on Garmin Connect on my new Garmin :-) It was in and around the valleys, through Selsted and Acrise. There were a couple of hills in the route which I found tough - my hips are still niggling - I am putting it down to a tough week of training and boxercise Monday. It was a beautiful run. Once I was up, it was great to be in the fresh air with the sun rising and the frost on all the fields. Really was lovely to see! We ran 12.64 miles but my watch stopped for a minute, so it says 12.5 on mine. I am going with Becky's recorded time :-) All in all a lovely run with lovely ladies, which has kickstarted my training! Total mileage this week: 32 miles!
Average pace per mile:
1 - 10:07
2 - 9:56
3 - 9:17
4 - 9:07
5 - 9:23
6 - 9:46
7 - 9:45
8 - 9:54
9 - 9:53
10 - 9.58
11 - 10:23
12 - 9:23
13 - 9:21
Average: 9:43
Monday, 2 January 2012
Week beginning 2nd January 2012
Tuesday 3.01
Warm up to hill rep hill
2 x10 minutes on two different hills by the Vets off Sandgate Road
I haven't run properly for a while, so was a bit wary when I found out we had hills, especially after Xmas too!?! Had a really good run and actually enjoyed the hills. Becky pushed me which was good, especially on the 2nd hill, the steep hill!
6.3 miles
Thursday 5.01
We went for a steady run this evening due to the Cross Country Champs on Saturday and the boxing day run presentation in Saltwood.
3.93 miles, 38:27
Avg Pace: 9:47 min/mile
Saturday 07.01
Had the Kent Cross Country Champs today in Dartford. I was really worried as it was 8km and I haven't run cross country since November (apart from the boxing day run). I didn't enjoy going after the men as we got to see exactly what the course included!?! Set off quite quickly and had pains in my stomach before I'd even got half way round - not too sure what it was but it was the same pain as the first cross country. Both Tina and Angela went ahead. I knew that I needed to push on and keep with it. Managed to re-focus and kept Tina and Angela in sight for the 2nd lap. Felt much strong towards the end of the 2nd lap and managed to catch up again. It was great having them both there as they pushed me to keep going. Tina and I pushed each other for the last lap. At one point, I thought I was going to be sick but knew I needed to keep up! Thoroughly enjoyed laps 2 and 3 and was buzzing when I finished in 41:05. Was even more pleased when we found out we had got 3rd place for ladies team of 6!
Average pace 8:44 min/mile
Warm up to hill rep hill
2 x10 minutes on two different hills by the Vets off Sandgate Road
I haven't run properly for a while, so was a bit wary when I found out we had hills, especially after Xmas too!?! Had a really good run and actually enjoyed the hills. Becky pushed me which was good, especially on the 2nd hill, the steep hill!
6.3 miles
Thursday 5.01
We went for a steady run this evening due to the Cross Country Champs on Saturday and the boxing day run presentation in Saltwood.
3.93 miles, 38:27
Avg Pace: 9:47 min/mile
Saturday 07.01
Had the Kent Cross Country Champs today in Dartford. I was really worried as it was 8km and I haven't run cross country since November (apart from the boxing day run). I didn't enjoy going after the men as we got to see exactly what the course included!?! Set off quite quickly and had pains in my stomach before I'd even got half way round - not too sure what it was but it was the same pain as the first cross country. Both Tina and Angela went ahead. I knew that I needed to push on and keep with it. Managed to re-focus and kept Tina and Angela in sight for the 2nd lap. Felt much strong towards the end of the 2nd lap and managed to catch up again. It was great having them both there as they pushed me to keep going. Tina and I pushed each other for the last lap. At one point, I thought I was going to be sick but knew I needed to keep up! Thoroughly enjoyed laps 2 and 3 and was buzzing when I finished in 41:05. Was even more pleased when we found out we had got 3rd place for ladies team of 6!
Average pace 8:44 min/mile
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