Weekly summaries w/c 20.08.2012

Weekly summaries w/c 20.08.2012

Mon -  6.2 miles
Tue -  5 miles
Wed –  7 miles
Fri -  6.2miles
Sat –  20 miles

Total mileage:   44.4 miles

Monday -  Steady run - breakfast at parents B&B in Edinburgh after a night at Fringe, steady run home from Yoker after picking up the girls up from Grannies.

Tuesday - Speedwork session - Fartlek, 150m and 300m flat out bursts with 30 sec recoveries, most splits sub 5:00 pace.

Wednesday - Base run - 7 miles, inc 4 x 4 min tempo.

Thursday - Speedwork session -  10 x 200m, lovely dry night, feeling good and fast.

Friday - Tempo run - 35m:32s 10k, 5:44 pace, pushed it knackered in afternoon. Tope's last day so cake, popcorn and peanuts, much munching!

Saturday - Hard Long run - 10 miles x 6:40 steady, 5 x 6:05 (even laps), 5 x 6:20 (odd laps). Paisley - Lochwinnoch (cycle path). Bit tired this morning from 10k yesterday but ignored it and chowed down a big bowl of porridge at 7am before driving to the start. First 10 miles enjoyable and steady, second 10 miles took effort to hit targets but managed it. Chuffed. Stashed a water bottle behind a tree near Linwood and picked it up again at 15 miles which washed down a couple of carby fig rolls. Countryside scenery cracking, a welcome change from the city miles. Sights: a 100+ sponsored granny walk, half asleep dog walkers, cycling families and two girls doing the walk of shame home with Greggs sausage rolls.

5 weeks until Berlin..

It is just over five weeks until I run in the 39th BMW Berlin Marathon. It will be my third marathon in 18 months and I am starting to feel the training fatigue and excitement kick in in equal measure.

I have managed to stick to my training plan more or less, running 5-6 days a week, 45-55 miles per week, plenty of speedwork and hard long runs.

I have four goal times in mind which break down as:

1. Sky high dream time - 02:39:30
2. Realistic based on training - 02:43:00
3. Acceptable - Sub 3.
4. Issues outside of my control, still happy given the conditions - To finish.

There is a few tough weeks of training left which include the Great Scottish run (half marathon) then it's taper time before the big day.

Brandenburg Gate

Glasgow parkrun #186

Results | GPS Data

Racing for second place with 300m to go, ended up 3rd in 17:19, Stuart MacDougal wins.

Bella Belter 10k

Results

So I raced the Bella Belter 10k on Friday night, first 10k race since the Polaroids series in spring. I felt a bit flat before it though, maybe over training from marathon, not sure. Soon focused once I lined up mind. 

The start: (from left) Steven Prentice,  Me,  Chris Upson, Tommy MacDonald, Steven MacGregor 
Photo © Kenneth Phillips

Race went off fast as is usual for the course so worked hard from the off. I put in a decent first half but dropped off a little in the second half. Paul Carroll (Clydeside Harriers) scalped me at 5km to move into 4th then 3rd. 


I finished 5th in 35:15 which I'm pretty happy with. More or less where I should be for the distance going to Berlin. 

Weekly summaries w/c 06.08.2012

Mon - 3 miles
Tue -  5.3 miles
Wed –  5 miles
Thur –  5 miles
Fri - 7.6 miles
Sat –  9.5 miles
Sun –  20 miles

Total mileage:   56 miles

Monday - 3 miles base, absolutely pishing down. 
Tuesday - 5.3 miles including 10 x 500m @ sub 5:00 pace, 1 min recs
Wednesday - 5 miles base, including 1 mile time trial at Glasgow Green (new pb, 5:13)
Thursday - 5 miles progression run to pick up car from Garage. 
Friday - 7.6 miles including 7 x 800m grass.
Saturday - 9.5 miles including Glasgow parkrun #185, 16:56 chip time and 3rd. Made it into the sub 17 5k club! 
Sunday - 20 miles progression, 11.5 miles easy (7:30 pace), 9 miles hard (6:08). With Al and Stuart, N75 cycle route, good stories. 

Glasgow parkrun #185

Results | GPS Data

Made it into the Sub 17 club. 16:56, 3rd. Robert Quinn wins.

Weekly summaries w/c 30.07.2012

Mon - 3 miles
Tue -   6.5 miles
Wed –   4 miles
Thur –  8 miles
Sat –  10.5 miles
Sun –  19 miles

Total mileage:   52 miles

Monday - 3 miles base
Tuesday - 6.6 miles including 3 x 1.5k, 2 mins recovery.
Wednesday - 4 miles base, lunchtime. 
Thursday - 8 miles including 2 mile TT. 10.39 (new pb) (1st). 
Saturday - 10.5 miles including Strathclyde parkrun, 17:05 (2nd)
Sunday - 19 miles progression run, last three miles hard. Southside Seven. Linn, Kings, Queens, Maxwell, Bellahouston, Pollok and Rouken Glen. With George and Stuart.

Strathclyde parkrun #119

Results | GPS Data

No Glasgow parkrun today. Ran Strathclyde instead. Lovely sunny morning and a flat and fast course. Lead second mile for half a mile before being matched then out sprinted in the last 400. Finished 2nd, Stuart finished 3rd.