Tuesday 13th March
Back at the club this evening for the first time in a couple of weeks. Had a tempo run today. Was a bit apprehensive as haven't had this training session yet. Really, really enjoyed it. 2 mile warm up to the Leas. Then we had to run 3 miles slightly quicker than our 10km pace. Really pleased with my splits. Lots of comments about how strong I looked, which spurred me on and gave me a boost!
1 - 9:42
2 - 9:33
3 - 8:11 (Tempo)
4 - 8:02 (Tempo)
5 - 8:11 (Tempo)
6 - 9:20
7 - 9:37
6. 4 miles
Thursday 15th March
Went for a 7 mile run with Becky and Leah this evening. Started at Bannytynes and headed through Cheriton. Not impressed when we got water bombed by pussy cats!?! 2 little old ghurka ladies were hiding under their scarves as we ran past and we weren't sure why until a couple of minutes later when myself and Leah got hit by this water bomb! Not impressed - so rude! We ran down hospital hill and then headed back into Sandgate towards the Golden Valley. Ran up Golden Valley and back through Cheriton - hit by another water bomb!?! Ran through Radnor Park. We then ran from the bottom of Black Bull Road all the way to the top (my first time). Was hard but not as hard as I thought it would be. Leah was like a machine up the hill whereas Becky and I were more steady! Ran towards Sainsburys along the single carriage way and back towards Bannytynes.
My watch died today but we ran exactly 7 miles and our average pace was 9:02 which was quicker than I thought it would be - especially with the Golden Valley and Black Bull Road!
Saturday 17th March
Hmmm... Woke up this morning after a very successful quiz to raise money for Leah's charity last night. I'd eaten fish and chips for the first time in months - which was amazing at the time but perhaps not the best thing to eat the night before a long run! Not sure, the bottle of wine and shot of JD was a good idea either. Did have a pint of water when I got in and a pint of water this morning but after a manic week at work with R.E ofsted, an observation and all the reports due in, I just felt shattered. Lindsey and Leah arrived at 8.30am and we headed off along Downs Road. We ran up into Hawkinge (my first time up to Hawkinge running!) Didn't feel too great - could feel the grease of the fish and chips, plus I had severe cramps. Lindsey and Leah stormed up the hill, they were amazing! I felt like I was slowing them down but I just wanted to lay on the road and curl up in a ball. They were so supportive. I genuinely contemplated turning around and going home - the thought of a 17 miler was filling me with dread! Gave myself a talking to on the second hill and it seemed to work! We got into Hawkinge and ran through some housing estates and out into the valleys, near Alkham and then towards Selsted. Lindsey left us half way round as she was also running this arvo. We had a good run up until about 7 miles and then both myself and Leah hit a bit of a wall. We ran well up the hill in the valley but as we got closer to Canterbury Road, we both began to lose enthusiasm. Leah has had a tough week with Matt's injury and her charity effort last night and I have had a long month with school. We ran in comfortable silence but neither of us could motivate each other, especially when we hit Canterbury Road and the wind was against us. Our legs began aching, so we decided to cut our run short and do 13 miles instead of 17. We both pushed through and persevered.
All in all, not a bad run 13 miles in 2:02, which included 3 tough hills. Average pace was 9:24.
1 - 10:51
2 - 11:10
3 - 9:32
4 - 9:07
5 - 9:09
6 - 8:55
7 - 9:28
8 - 9:03
9 - 9:08
10 - 9:11
11 - 9:00
12 - 9:08
13 - 8:34
Total mileage this week: 26. 4 miles
Monday, 12 March 2012
Monday, 5 March 2012
Week beginning 5.03.12
Tuesday 6th March
Massage with the lovely Ian Godden
Thursday 8th March
11. 6 miles with Becky this evening! Becky picked me up en route at my house, having already run 2 miles. We ran up to the single carriageway towards Sainsburys and then down to Bannyntynes where we met Leah. I had those pains in my stomach again this evening, which I haven't had for a while so was a little disappointed - managed to push though the pain and they stopped after a few miles. We ran through Cheriton, down Horn Street to Sandgate and then headed back towards Folkestone. We ran up the Golden Valley at an average of 9:10 minute miles, which I was pleased with. Left Leah at the traffic lights at Cherry Garden Avenue, then Becky and I ran along past Morrisons and took a left down Radnor Park. We took a right half way up Blackbull Road and headed along Canterbury Road towards the East Cliff. I said goodbye to Becky at Warren Road as she had completed her 12 miles and I continued round on a loop around the East Cliff and back on Warren Road. Headed past the park and back towards home.
Found today really tough. I hadn't run since the Thanet 20 and think I should have got out for a short recovery run earlier on in the week as my legs were so, so heavy! Managed a good pace though - 9:22!
1 - 9:19
2 - 9:33
3 - 9:50
4 - 9:06
5 - 9:13
6 - 9:36
7 - 9:10
8 - 9:07
9 - 9:23
10 - 9:11
11 - 9:33
12 - 9:25
Average pace - 9:22
Massage with the lovely Ian Godden
Thursday 8th March
11. 6 miles with Becky this evening! Becky picked me up en route at my house, having already run 2 miles. We ran up to the single carriageway towards Sainsburys and then down to Bannyntynes where we met Leah. I had those pains in my stomach again this evening, which I haven't had for a while so was a little disappointed - managed to push though the pain and they stopped after a few miles. We ran through Cheriton, down Horn Street to Sandgate and then headed back towards Folkestone. We ran up the Golden Valley at an average of 9:10 minute miles, which I was pleased with. Left Leah at the traffic lights at Cherry Garden Avenue, then Becky and I ran along past Morrisons and took a left down Radnor Park. We took a right half way up Blackbull Road and headed along Canterbury Road towards the East Cliff. I said goodbye to Becky at Warren Road as she had completed her 12 miles and I continued round on a loop around the East Cliff and back on Warren Road. Headed past the park and back towards home.
Found today really tough. I hadn't run since the Thanet 20 and think I should have got out for a short recovery run earlier on in the week as my legs were so, so heavy! Managed a good pace though - 9:22!
1 - 9:19
2 - 9:33
3 - 9:50
4 - 9:06
5 - 9:13
6 - 9:36
7 - 9:10
8 - 9:07
9 - 9:23
10 - 9:11
11 - 9:33
12 - 9:25
Average pace - 9:22
Monday, 27 February 2012
Week beginning 27.02.12
Monday 27.02
Run with Becky in Hythe. We just went for a little 4.6 miler this evening from the Murco in garage, along the Hythe Canal past Sainsbury's. Turned round at the 2 mile mark and headed back to Becky's. We just wanted to stretch our legs a little and get a few miles in but we both felt quite strong! 4 miles seemed like nothing after my 15 miler on Saturday. Really pleased that my back had stopped hurting as it was really painful on Sunday. Going to start some back exercises!
Splits:
1 - 9:13
2 - 8:57
3 - 8:58
4 - 8:51
5 - 9:06
Average pace: 9:01
Tuesday 28.02
Quick run before the AGM - 4 miles with Becky, Leah, Chloe and Lindsey. Loop from the running club through Cheriton and back.
1 - 9:15
2 - 9:21
3 - 9:01
4 - 8:52
Average pace: 9:07
Thursday 1.03
Planned to do the club session this evening as I haven't been since before Kenya, however I wanted to hold back a little as I was aware we have the Thanet 20 on Sunday. Unfortunately, Tina challenged me on one of the reps and as I have found out since joining the club, I do like a bit of a race off!
Warm up was around Lucy Avenue - roughly 1.7 miles. We then had our dynamic stretches before 8 x 300 metre sprints.
(missed the first one - locating satellite)
2 - 7:02
3 - 7:19
4 - 7:00
5 - 7:29
6 - 6:58
7 - 7:19
8 - 7:05
Really pleased with my times - quite consistent. You can see which one I challenged Tina on ;-p Thanks Tina!
Warmed down with a lap of the field which was just over a mile.
Distance today: 5 miles
Saturday 3.03
Dave said to try and get a couple of miles in today, so after cuddling my gorgeous friend's new baby girl for several hours, I hit the road with some of my friends who have recently set up their only little running club, which involves a meal and a gossip afterwards! We ran 1.75 miles before heading back for dinner. I was a good girl and had brown pasta, vegetables and chicken pesto whilst they all had pizza! I did have a packet of aero bubbles though - I couldn't resist!
Miles: 1.75
Sunday 04.03 Thanet 20 miler
Was really worried this morning - kept waking up last night with a really heavy feeling in my stomach. A little bit concerned that I may have pushed this long run too early and was worrying about injuries. Like I said, I have run two 13 milers but one was in September and one 15 miler. I did not want to injure myself after all that hard work!
Becky, Leah, Chloe and I decided that we would treat this race as a training run and ultimately wanted to complete it rather than worry about time. We were waiting at the start line and agreed that we would run 9:30 minute miles and pull back if we got too quick or push if we got too slow. When we started, I couldn't help but get swept away with the crowd and the adrenaline. Sarah joined us and took our little team to 5. I am usually really good at pacing but found it hard today. Found myself running at less than 9 minute miles, which I then had to slow down as I didn't want to go off too quick and burn out nor let my little team down!
The first 4 miles went really quickly. The loop wasn't too bad and as we were all running together, we ran well but had a chat and enjoyed running together. I quite enjoyed going out after the loop and found running near the cabbage fields quite fun. The scenery reminded me of Dungeness. We all settled into a comfortable rhythm after 5 miles. We had lots and lots of support along the way - from Dave Smythe to Sue, Trevor and Kim to Dave Weekes and his camera. Dave kept cropping up and I am sure he must have run 20 miles just finding spots to catch a photo :-)
I was still feeling strong at 10 miles when we headed in the opposite direction along the cliff tops. This part of the route was less enjoyable as we were up and down a lot. Up to the top of the cliff top, down to the sea front through little streets in the town. I didn't realise it would be 'hilly.' Felt really strong until I hit 14 miles, when my legs began to ache properly. As I was counting down to 15 miles, so we could complete our 4th lot of 5 miles (taking Dave's advice), I didn't pay too much attention to the niggles. I assumed that once I had hit 15, it would be plain sailing. Hmmm... it was at 16 miles that I began to get irritated and my legs began to ache to the point where I could feel them hurting. We were still running well though. There were a couple of tougher bits where we had a few inclines to contend with, which my bum did not agree with (I shouldn't have gone so quick on Thursday's club session as it was aching Friday morning!) Thanks to Chloe on the final hill, who after making me jump by patting me on the back, gave me some words of encouragement to get me up the hill - thanks Chloe! Saw my friends around this point too, who had travelled over to Thanet to encourage me which gave me a boost!
At mile 19, we saw Mum and co waiting for us, which was a nice feeling. It was great to hit that last mile but to be honest it didn't make me feel much better as I could see people finishing on the sea front to my left but knew I needed to loop back round first, past the swimming pool which by now I was bored of! I was quite fond of it the first time round... Heard support from Tina, Graham and Alison in the distance which gave me another boost. Could not make my legs go any quicker for this final mile and got to the stage where I really needed a wee - had the dilemma of slowing down or speeding up to help! Went for speeding up. Sarah was great on the final stretch, really strong! I felt really bad as myself, Leah, Becky and Chloe were in it together but I knew if I slowed down, I would either wet myself or stop or possibly both! I am sorry girls! Kept checking that they were behind me and tried to keep up with Sarah for the final stretch along the sea front. Could hear support from the running club which made me gather some strength for a final sprint (not my usual sprint finish but a sprint of sorts!)
Was so, so proud of myself for completing the run, particularly in 3:07:07 for my first 20. I was also proud of all the other runners who did so well too, lots of firsts and lots of P.Bs. I genuinely love the Folkestone Running Club because people are so pleased for you and so supportive. On this note, I would just like to thank Mum, Sue, Trevor, Dave Weekes and Dave Smyth in particular for their efforts with supplying drinks, gels and racing across Thanet, plus Tina, Graham and Alison for all their support today. As well as Chloe's family, Leah's family and my lovely friends! I hope I haven't forgotten anyone! Was very much appreciated by us all.
Splits:
1 - 9:09 6 - 9:16 11 - 9:12 16 - 9:29
2 - 9:08 7 - 9:28 12 - 9:27 17 - 9:45
3 - 9:25 8 - 9:32 13 - 9:12 18 - 9:23
4 - 9:10 9 - 9:09 14 - 9:38 19 - 9:33
5 - 9:06 10 - 9:15 15 - 9:41 20 - 8:56
Average pace: 9:28
Total mileage this week: 35.35 miles (highest to date!)
Run with Becky in Hythe. We just went for a little 4.6 miler this evening from the Murco in garage, along the Hythe Canal past Sainsbury's. Turned round at the 2 mile mark and headed back to Becky's. We just wanted to stretch our legs a little and get a few miles in but we both felt quite strong! 4 miles seemed like nothing after my 15 miler on Saturday. Really pleased that my back had stopped hurting as it was really painful on Sunday. Going to start some back exercises!
Splits:
1 - 9:13
2 - 8:57
3 - 8:58
4 - 8:51
5 - 9:06
Average pace: 9:01
Tuesday 28.02
Quick run before the AGM - 4 miles with Becky, Leah, Chloe and Lindsey. Loop from the running club through Cheriton and back.
1 - 9:15
2 - 9:21
3 - 9:01
4 - 8:52
Average pace: 9:07
Thursday 1.03
Planned to do the club session this evening as I haven't been since before Kenya, however I wanted to hold back a little as I was aware we have the Thanet 20 on Sunday. Unfortunately, Tina challenged me on one of the reps and as I have found out since joining the club, I do like a bit of a race off!
Warm up was around Lucy Avenue - roughly 1.7 miles. We then had our dynamic stretches before 8 x 300 metre sprints.
(missed the first one - locating satellite)
2 - 7:02
3 - 7:19
4 - 7:00
5 - 7:29
6 - 6:58
7 - 7:19
8 - 7:05
Really pleased with my times - quite consistent. You can see which one I challenged Tina on ;-p Thanks Tina!
Warmed down with a lap of the field which was just over a mile.
Distance today: 5 miles
Saturday 3.03
Dave said to try and get a couple of miles in today, so after cuddling my gorgeous friend's new baby girl for several hours, I hit the road with some of my friends who have recently set up their only little running club, which involves a meal and a gossip afterwards! We ran 1.75 miles before heading back for dinner. I was a good girl and had brown pasta, vegetables and chicken pesto whilst they all had pizza! I did have a packet of aero bubbles though - I couldn't resist!
Miles: 1.75
Sunday 04.03 Thanet 20 miler
Was really worried this morning - kept waking up last night with a really heavy feeling in my stomach. A little bit concerned that I may have pushed this long run too early and was worrying about injuries. Like I said, I have run two 13 milers but one was in September and one 15 miler. I did not want to injure myself after all that hard work!
Becky, Leah, Chloe and I decided that we would treat this race as a training run and ultimately wanted to complete it rather than worry about time. We were waiting at the start line and agreed that we would run 9:30 minute miles and pull back if we got too quick or push if we got too slow. When we started, I couldn't help but get swept away with the crowd and the adrenaline. Sarah joined us and took our little team to 5. I am usually really good at pacing but found it hard today. Found myself running at less than 9 minute miles, which I then had to slow down as I didn't want to go off too quick and burn out nor let my little team down!
The first 4 miles went really quickly. The loop wasn't too bad and as we were all running together, we ran well but had a chat and enjoyed running together. I quite enjoyed going out after the loop and found running near the cabbage fields quite fun. The scenery reminded me of Dungeness. We all settled into a comfortable rhythm after 5 miles. We had lots and lots of support along the way - from Dave Smythe to Sue, Trevor and Kim to Dave Weekes and his camera. Dave kept cropping up and I am sure he must have run 20 miles just finding spots to catch a photo :-)
I was still feeling strong at 10 miles when we headed in the opposite direction along the cliff tops. This part of the route was less enjoyable as we were up and down a lot. Up to the top of the cliff top, down to the sea front through little streets in the town. I didn't realise it would be 'hilly.' Felt really strong until I hit 14 miles, when my legs began to ache properly. As I was counting down to 15 miles, so we could complete our 4th lot of 5 miles (taking Dave's advice), I didn't pay too much attention to the niggles. I assumed that once I had hit 15, it would be plain sailing. Hmmm... it was at 16 miles that I began to get irritated and my legs began to ache to the point where I could feel them hurting. We were still running well though. There were a couple of tougher bits where we had a few inclines to contend with, which my bum did not agree with (I shouldn't have gone so quick on Thursday's club session as it was aching Friday morning!) Thanks to Chloe on the final hill, who after making me jump by patting me on the back, gave me some words of encouragement to get me up the hill - thanks Chloe! Saw my friends around this point too, who had travelled over to Thanet to encourage me which gave me a boost!
At mile 19, we saw Mum and co waiting for us, which was a nice feeling. It was great to hit that last mile but to be honest it didn't make me feel much better as I could see people finishing on the sea front to my left but knew I needed to loop back round first, past the swimming pool which by now I was bored of! I was quite fond of it the first time round... Heard support from Tina, Graham and Alison in the distance which gave me another boost. Could not make my legs go any quicker for this final mile and got to the stage where I really needed a wee - had the dilemma of slowing down or speeding up to help! Went for speeding up. Sarah was great on the final stretch, really strong! I felt really bad as myself, Leah, Becky and Chloe were in it together but I knew if I slowed down, I would either wet myself or stop or possibly both! I am sorry girls! Kept checking that they were behind me and tried to keep up with Sarah for the final stretch along the sea front. Could hear support from the running club which made me gather some strength for a final sprint (not my usual sprint finish but a sprint of sorts!)
Was so, so proud of myself for completing the run, particularly in 3:07:07 for my first 20. I was also proud of all the other runners who did so well too, lots of firsts and lots of P.Bs. I genuinely love the Folkestone Running Club because people are so pleased for you and so supportive. On this note, I would just like to thank Mum, Sue, Trevor, Dave Weekes and Dave Smyth in particular for their efforts with supplying drinks, gels and racing across Thanet, plus Tina, Graham and Alison for all their support today. As well as Chloe's family, Leah's family and my lovely friends! I hope I haven't forgotten anyone! Was very much appreciated by us all.
Splits:
1 - 9:09 6 - 9:16 11 - 9:12 16 - 9:29
2 - 9:08 7 - 9:28 12 - 9:27 17 - 9:45
3 - 9:25 8 - 9:32 13 - 9:12 18 - 9:23
4 - 9:10 9 - 9:09 14 - 9:38 19 - 9:33
5 - 9:06 10 - 9:15 15 - 9:41 20 - 8:56
Average pace: 9:28
Total mileage this week: 35.35 miles (highest to date!)
Monday, 20 February 2012
Week beginning 20.02.12
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
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
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
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