Tuesday 31 May 2011

30th May - Run (Bupa 10km)

Was in the championship start so got to warm up etc. with Paula and Mo, etc. Then short walk to the front of the race and off.

Start was very hectic and I was determined to run out of the crowds, went through the first 1km in 3.03 mins which was 9 seconds too fast. followed this up with a 3.06 and then a 3.09, all way too fast. At 4km I started to feel the pace, dropped off it a little and Jo Pavey/Paula Radcliffe went past me.

Went through 5km at 16.26 and by now legs were starting to slow. Cadence just wasn't there. Started to hang onto the back of people to get a tow, hung on like this pretty succesfully until about 7km. A really slight rise completely ruined me, back onto the embankment and it got pretty hot and by now legs speed just was not there, mentally I stayed really strong, each time I was passed I latched onto the back of them but just could not sustain the pace, my head was spinning and chest was on fire, I was absolutely on the limit.

At 9km I again tried to pick the pace up and managed to ever so slightly, managed a do or die "sprint finish" and clawed back 6 places so was pleased with that.

An awful race which was pretty much completely my own fault, heat didn't help at all, but as usual pacing needs to be worked on. Retrospectively enjoyed myself though!

Lessons
- Start closer to the front so that I don't have to push through the crowds.
- Ease into the run, its easier to pick up 5 seconds later in the race than gain it early and lose it.
- Must work on endurance, the speed is there and mentally I am strong but the endurance is not.
- Tied in with my endurance I need to work on my pacing so that I know when I am pushing to hard (feel rather than time), I felt fine for first 3km and so pushed too hard.

Training to focus on - Tempo runs, long (over 10 mile) runs, I have the speed so only one session a week on that.

34.40 mins (16.26 mins 5km split)
147th Place out of around 10,000

28th May - Bike

30 mile ride out to Boxhill, very easy pace.

27th May - Run

8km easy run to keep legs ticking over. feeling good.

24th May - Run (Track)

Track Session with Kevin Quinn,

3 * 2000m @ 32 min 10km pace.
1* 1000m @ 34 min pace

Completely ruined myself, tired from yesterdays TT, must work on pacing.

Tuesday 24 May 2011

23rd May - Run (5km)

3km w/u

5km at 10km pace; 16.00 mins (average heart rate 184 bpm).

Felt very very good throughout, able to consciously push harder and I think I could have sustained that pace for another 5km. No sprint finish as going for consistency.

2km w/d

21st May - Bike

Out with Nick and 2 other randoms.

Hung on for about 15 miles with a very fast pace then got my legs and managed some through and off. Averaged 20mph for the 23 miles to the cafe, then managed to up the average to 21 mph for the total trip so absolutely flying on the way back.

46 miles - 21 mph

20th May - Run

50 minute run up to Riddlesdown, legs feeling absolutely dead from a hard weeks training.

19th May - Run

Running with SLH

3km w/u

12 * 380m reps between 57 seconds and 62 seconds, 30 second and 90 second recovery.

3 km w/d

So close to being sick, great session.

Wednesday 18 May 2011

17th May - Run (Track)

Track session with SLH at Sutton Arena.

5km w/u

10 * 500m @ 1.24 mins (3.30 mins recovery)

1km w/d

Feeling pretty strong throughout, 8 and 9 felt it a bit but nothing major. 67 second 400's so very happy with the session.

Tuesday 17 May 2011

16th May - Run

2.5 km w/u

7.5km @ race pace (with 5 min break of sy running in middle) averaged 3.20 mins per km

2km w/d

Felt very strong throughout however just need that higher end speed, fitness is there but need to be able to run consistently slightly faster (which is very uncomfortable). Track tomorrow so didnt do full 10km.

Monday 16 May 2011

14th May - Brick

Addiscombe ride but to Tanhouse farm shop via boxhill, return the same way with a run at the top of boxhill. Running is feeling really smooth. About 40-45 miles riding.

13th May - Run

1 hour run out to Coulsdon via Webb estate and Kenley. about 35 mins at just below race pace to work on endurance. Felt good.

11th May - Run (Beckenham Relay)

3 man team relay.

2.65 miles per team member.

Jason, Matt and myself in a team, I was 3rd to go. Team in front had about 20 second head start which I thought I could reign in, no chance. Guy in front ran 12.58 mins (fastest time of the day).

Matt Chapman - 13.33 mins
Jason Simpson - 13.24 mins
Ryan Evans - 13.34 mins

Pleased with my performance given that I had nothing to chase, really fun race. Team came 2nd overall which was nice.

10th May - Run

3.5km w/u

3 * 2km reps at race pace (round Elmfield Way)

6.45 mins
7.03 mins
7.10 mins

Felt OK, but clearly lost pace throughout, didnt particuarly feel like I had lost pace. Reps were slightly over 2km. Still a little disappointed.

Tuesday 10 May 2011

9th May - Run

Easy 45 min road run, feeling good.

6th May - Bike

Hilly 40 mile bike with Ben

Westerham, Ide Hill, Cowden, Mark Beech, Hever Castle, Edenbridge, Oxted, Woldingham.

Great ride.

6th May - Run

50 minute run over Riddlesdown downs, easy-med pace.

5th May - Run

Run with SLH

W/Up - 1.5 miles

6 * 40 second hill effort, 1 min recovery and 25 second sprint with 90 second recovery.

W/Down - 3.5 miles

Thursday 5 May 2011

4th May - Stretch

45 minutes of stretching

Wednesday 4 May 2011

3rd May - Run (Track)

First Track session of the year at Sutton Arena.

Easy warm up with some strides

12 * 400m (67 seconds - 70 seconds) mostly at 68 seconds.

1 min recover between each with 3 min recovery at lap 6

easy warm down.

Really good to be out on the track, going to incorporate this into my training going forward.

2nd May - Run

35 min run to mums with 10 min tempo run, 25 mins run back home from Mums, feeling really good.

30th April - Bike

Got a blowout on the way to addiscombe so missed them. Did 35 miles on my own, felt ok but not in the mood as missed the group.

28th April - Run

Run with SLH.

Horshoe up near Pauls.

6 * out and back horseshoe.

All 12 were at 1.41 mins, felt pretty good throughout and very consistent.

27th Apr - Run

50 minute Run with about 290 mins hard up to Riddlesdown Downs. Felt good.

21st Apr - Thames Turbo Sprint Tri

Thames Turbo Tri

426m Swim & T1 - 8.14 mins (around 6.45 swim)
21km bike - 39 mins
T2 and 5km run - 17.46 mins

46th Overall out of about 500.
2nd Place Run (person that beat me runs sub 15 min 5km so not too shabby)

Felt good, the bike was terrible, partly me not used to the TT bike and partly me just a weakling. Run felt strong, staggered field so hard to keep pace at maximum.

19th Apr - Bike

Acc ride - 48 miles

18th - 22nd Apr - Various

Various sessions (4 sessions)

17th April - Bike (Sportive)

Wiggle Spring sportive.

56 miles - 3.01 hours

Excellent Ride, waited for Tommy and Mike for first 20 miles, then gave up and decided to put the hammer down. Absolutely flew over the whole course, came 12th overall and would have taken off at least 10 minutes if I had gone hard from the start. (about 600 started)

15th Apr - Bike

Acc ride - 46 miles - pretty easy.

11th Apr - 15th Apr - Various

Various training, around 4 sessions.

10th Apr - Bike

25 miles to Boxhill

9th April - Bike

Addiscombe Ride - 48 miles

2nd March - April 8th

Various sessions averaging about 4 per week, limited swimming mostly bike and run.