Sunday, 30 November 2008
Last week's mileage: 94 miles.
November's total mileage was 345 - Exactly the same as October (not purposefully).
I'll need to cut the mileage down this week for my 10K this Sunday.
This mornings run was 4 miles in -2oC weather. It's getting colder.
Saying for the day: "My whole feeling in terms of racing is that you have to be very bold. You sometimes have to be aggressive and gamble. - Bill Rodgers"
Word for the day: "Now faith is the substance of things hoped for...' Hebrews 11:1."
Good things come slow - especially in distance running. - Bill Dellinger, Oregon coach.
Completed the usual slow long Sunday run. 16 altogether. Did 10 with my good friend Adrian. It was icy in some places. Found when running slowly with Adrian that I chatted a lot.
I often find that being outdoors with someone (usually running for me) or walking gets the chin wagging. So if you want some quality time and a good chat with someone may I suggest going out for a walk or a run. It's also free!
Bye for now,
Saturday, 29 November 2008
Legs felt tied when I got up this morning but was I had a good breakfast and a strong coffee I felt like running.
The cold weather numbed the legs so I managed a good tempo run. I ran 3 miles warm up, then 5 miles fast: splits:
Then I ran 2 miles warm down.
I did this session with my very good friend, Adrian. I'm glad to have running friends and think it's important in any sport to make it social as well. However most of my runs I do on my own because I want to run at my own pace.
I have a local 10K race a week tomorrow and can't wait.
Bye for now.
Friday, 28 November 2008
Running twice a day a few times a week recently has made me thankful not to be running tonight. Hopefully I will have energy for the tempo run tomorrow.
Milan City Marathon - Nov 23 - Milan, Italy
Duncan Kibet, 30 of Kenya, won the 2008 Milan City Marathon in a new course record time of 2:07:53 Kibet. Elias Chelimo, of Kenya, finished second in 2:08:39. Leonard Mucheru, of Kenya, was third in 2:10:05.
WOW I don't stand a chance! but running is about beating your own PBs, having fun and keeping fit not about being the worlds best. Phew!
Thursday, 27 November 2008
Running home later from Chester to Wrexham. Hope the weather stays nice. Got some good podcasts to listen to on my MP3 player. Does anyone else listen to podcasts on their MP3 players whilst running? Good use of time. Keep up with the news, education, documentaries etc. Can anyone recommend good podcasts?
Ran home: 11 miles. Mile splits: 6.41,7.07,6.51,6.47,6.51,6.41,6.59,7.25,7.02,6.51,6.57,2.05
Running easy tomorrow, I have a hard speed tempo run to do on Saturday so don't want to be too tied for that.
Bye for now,
Wednesday, 26 November 2008
Completed the track session last night. Did 2m45 average for 800s (running in lane three so actually more like 820m). Happy with this although I could have done this quicker if I hadn't have trained too hard Sat, Sun, Mon and Tues am.
Does anyone else do too many miles? How do you stop yourselve from training too hard when all you want to do is run run run adn get better?
Did 12miles this morning. Doing speed work tomorrow am (8 miles in total) and then running home (11.3 miles). So 19.3 miles altogether tomorrow.
Bye for now.
Tuesday, 25 November 2008
Well I couldn't decide what to do this morning. Tuesday's is track night but I always tend to run in the morning too. I ended up doing 6 miles which I know is probably going to make me too tried for tonight's track session. I have a 10K race coming up a week this Sunday so I need to do a good track session.
Doing 8 X 800m tonight. Hope it goes well.
Doing 90 miles this week; wish me luck. I need energy!
Monday, 24 November 2008
This morning I did an easy recovery run of 4 miles. Running home later. Listened to a preach on my MP3 player this morning (Last weeks Sunday morning service). One thing I remember was the preacher said "Don't be a victim of life, be a changer of life". This got me thinking about my own life etc. but it does also apply to running in some aspect. You can change the way you train not to become a victim to xyz (injury?) but to change to break a PB or to loose weight or some other goal.
Ran home in the evening. The wind was actually behind me for a change which was nice. 11.3 miles at 6m48s pace. My feet are still hurting from wearing tight spikes for the race on the weekend.
Sunday, 23 November 2008
Results page: http://www.wrexham-athletics.co.uk/
This weeks training: Glad it's over! Wet and cold.
This morning's run was hard. Planned to do 16 miles but ended up completing 21.17! Got a bit lost in Wrexham's industrial estate. With legs hurting from yesterday's run I did well to finish.