Saturday, 28 March 2009

29 days to FLM

I ran a 5 mile tempo this morning in the STs and they felt OK. The only problem is that I did not feel OK. Did the tempo run slower than my target marathon pace.
Hopefully it'll come together for the day.

I read the below today taken from I hope you like it:

Superstars And Black holes

Have you ever noticed that there are two different types of people in the world?

Firstly there are the 'superstars'. Just like their celestial counterparts, superstars radiate warmth, love and positive energy.

You can recognise a superstar by the following characteristics:

* They are positive
* They speak well of the people around them
* They smile and laugh easily
* They accept compliments graciously
* They encourage and support those around them
* They have clear goals and enjoy the process of working towards them
* They take action

Then there are the 'black holes' of the world. These are the people who seem to suck the life and light out of everything and everyone around them.

You can recognise a black hole by the following characteristics:

* They generally have a negative view of the world
* They regularly criticise others
* They are quick to point out why other people's plans will never work
* They rarely smile or laugh unless they are laughing at someone else
* They often do not have clear goals and instead just plod along from day to day

You probably know people who fit well into these two categories, but as with anything in real life, these distinctions are not clear cut.

In reality, all of us are capable of being a superstar or a black hole depending on what we are thinking and how we are feeling at any given moment.

This week I'd like to encourage you to take a look at how you are interacting with those around you on a day-to-day basis. Are you a superstar - radiating warmth and positive energy to everyone you meet, or do you tend to be a bit of a black hole?

The greatest thing about becoming aware of how you are acting is that you always have the choice of how to behave in any given circumstance. Each and every day you can choose whether you are going to be a superstar or a black hole.

Action Steps:

As you go about your weekly activities, take note of how you are interacting with those around you. Wherever possible - choose to be a superstar and radiate warmth and positive energy to everyone you meet.

Until next time,

Dare To Dream!


Thursday, 26 March 2009

Today's quote: "It is not where we stand, but in which direction we are going." and hopefully not facing the wind!!!

1 month to FLM. Not long now.

I'm doing a speed session this afternoon so hope that my legs recover and I go fast in the wind.

Wednesday, 25 March 2009

"Yesterday is not ours to recover, but
tomorrow is ours to win or to lose."
- Lyndon B. Johnson

1month 1 day to FLM. It's getting close and I'm getting worried. I feel like I will not be good enough!

Sunday, 22 March 2009

You have a choice. You can throw in the towel, or you can use it to wipe the sweat off of your face. -Gatorade

This week I have ran 118 miles.

Today: 22 miles
Yesterday: 9 miles with 5 mile tempo
Fri 20th: 13.2
19th: 12.6m intervals pm 7.7 am
18th 14.2
17th 8.5 track session pm. 8.1 am
16th 21.2 general

1 month 4 days to the London Marathon. The training is going well but having to sleep a lot so it is time consuming.

Saturday, 21 March 2009

"The first requisite of success is the ability to apply your physical and mental energies to one problem without growing weary."
- Thomas Edison

This morning I met my friend Adrian to go for a run. It really made a difference because I did not want to go. I'm meeting him tomorrow as well for a 22 miler. It makes my training easier to meet up for a run.

The trampoline is still up and has been well used.

I got my FLM magazine yesterday so I will be reading that later.

Bye for now.


Friday, 20 March 2009

Today's quote: "Fear is the strongest driving-force in competition. Not fear of one's opponent, but of the skill and high standard which he represents; fear, too, of not acquitting oneself well. In the achievement of greater performances, of beating formidable rivals, the athlete defeats fear and conquers himself." -Frank Stampfl

1 month 6 days to FLM.

I had a day off work today and did the one thing that every parent has to do at least once in his life. It is a very hard task. It is to erect a trampoline!!! After putting up the trampoline I went for a 13.2 mile run for a rest! It's my foster daughter's birthday today and she is having a party later on - I almost wish I was at work and not had the day off!!

Thursday, 19 March 2009

Confidence is the most important quality in all athlete-coach relationships. -Frank Stampfl

My marathon training is making me tired. I can't wait to taper down.

Tuesday, 17 March 2009

You have to forget your last marathon before you try another. Your mind can't know what's coming. -Frank Shorter

1 month 9 days to FLM.

I ran through Erddig Park again this morning. Beautiful to see the sun rising. Yesterday I was running at sunrise and at sunset!

Monday, 16 March 2009

The thing that makes Bob Kennedy so good is that he doesn't have a fear of losing. He was willing to go to Europe and get hammered. -Frank Shorter

1 month 10 days to FLM.

I ran 8.5 miles this morning. 12.5 tonight.

Sunday, 15 March 2009

"People ask why I run. I say, If you have to ask, you will never understand. It is something only those select few know. Those who put themselves through pain, but know, deep down, how good it really feels." - Erin Leonard

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Have the vision to see beyond the ordinary.

Today I ran in Deeside in the sixth Border League race. One more to go. I managed to come 12th which surprised me as I had not tapered down. 16 miles in total completed today.

Saturday, 14 March 2009

I was unable to walk for a whole week after that, so much did the race take out of me. But it was the most pleasant exhaustion I have ever known. -Emil Zatopek's description of the Olympic Marathon win in Helsinki

1 month 12 days to the FLM.

I ran with only one pair of gloves on today! It's getting warmer.

Friday, 13 March 2009

To accomplish great things, we must not only act, but also dream; not only plan, but also believe - Anatole France

1 month 13 days to FLM

I went down to the track in Wrexham last night and no-one in the middle distance group was there. I had to do a track session on my own which was incredibly hard.

Tuesday, 10 March 2009

"When we work together we all win together."

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OK I'm I bloke and I run so I tend not to lean towards working with people. However I do recognise the importance of it and even in running racing in a team is much more fulfilling.

1 month, 16 days left to you know what.

I ran intervals this morning. Eight 1/2 mile reps. The next couple of days I'll be running around Stratford-Upon-Avon.

Monday, 9 March 2009

Today's quote: There was nothing unusual about my victory. The entire story was back in eighth place. There is simply no way to imagine how good Jim Ryun is or how far he will go after he becomes an adult. What he did was more significant than Roger Bannister's first mile under 4 minutes. -Dyrol Burleson, after winning the Compton Invitational Mile on June 5th, 1964. Ryun, just 17, ran 3.59,0

An amazing bloke.

1 month 17 days to FLM. Where is the time going?

I ran 8.6 this morning. It's windy.!

Sunday, 8 March 2009

Yesterday I ran in the UK Intercounties and World Trial XC Championships. It was filmed live on Sky Sports. Did any one see it?

I came 213th out of 292 of the highest quality elite in the UK. The top 9 from each county being present. I was the forth finisher for North Wales which I am really pleased with. I start off near the back and finished stronger than I thought.

I keep thinking that 213th doesn't sound good but give the field it was an achievement.

This morning was a hard 20 mile run after yesterday's race. It was also cold and wet.

Today's quote: "Praise youth and it will prosper." This is a good idea because they will be paying our pensions when we are older!

Happy running.

Thursday, 5 March 2009

Today's quote: "Gold medals aren't really made of gold. They're made of sweat, determination, and a hard-to-find alloy called guts." -Dan Gable

It was hard for me getting up this morning. Too cold.

Running is worth the hard work and makes us used to hard work too. Being able to convert this into other areas of life is beneficial.

1 month 20 days to FLM

Wednesday, 4 March 2009

Today's quote: "It's not what you do but the way that you do it". I could type all day about this but I don't have time! Just think about it yourself for a minute.

1 month 21 days to FLM.

I ran a easy 6m this morning. Nice n easy before Saturday's race: UK Inter counties XC Champs.
Quote: When people ask me why I run, I tell them, there's not really a reason, it's just the adrenalin when you start, and the feeling when you cross that finish line, and know that you are a winner no matter what place you got. -Courtney Parsons

1 month 22 days to FLM.

Did a track session last night. Four 1 mile reps at about 5.25 pace. This morning I ran 1/2 mar at 7.15 pace.

So far this year I've run 833. Wow where is the year going.

Monday, 2 March 2009

Today's quote: "Our greatest glory is not in never falling, but in rising every time we fall." -Confucius

I think I can apply this more to other areas in my life than running. However each time we get an injury or have a slow race we must rise and become glorious.

Ran 5 miles this morning. Recovery run. Track tonight. I'll start to taper down on Thursday for Saturday's UK Intercounties XC Championships.

Sunday, 1 March 2009

"You can't jump down the stairs in one leap, however much you might wish to, and you even more surely can't jump up it, but one step and then the next and there you are, at the top or the bottom and not a bit out of breath or discomposed."

1 month 24 days to FLM.

I ran for 1 hour this morning. 8.67 miles.
Today's quote: "Run like hell and get the agony over with." -Clarence DeMar

Today's run: 22 miles at 7m15pace.

The week: 121 miles since Monday. 2 interval sessions, 1 tempo session. One of, if not the hardest running week of my life!