Half Marathon Training Week 5

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Week commencing 17/07/17

Tuesday

A stead 45 minute run, I took a different route today I went through the woods it was a bit overgrown in places and I found the ground to be very uneven in places.

I had a good run and found myself on a long uphill slope to the finish, it was not very steep but it did slow me down a bit.

Total distance 4.2 miles total time 46.13
Split times
1st 10.28
2nd 10.51
3rd 11.07
4th 10.34

Wednesday

A tempo run 2X10 minutes at a high pace and 3 minute recovery.

I felt good on this run and I think I could have done another 10 minutes at this pace, I found the first recovery period to be harder than the high paced run, mind you it was uphill.

It is a bit over cast today and felt quite cool but that did not stop the sweat coming out in buckets.

Total distance 2.6 total time 27.25
Split times
1st 9.56
2nd 10.21

Friday

Hill runs, the instructions are to run hard uphill for 5 minutes and repeat for a total of 3 times.

Target time 30 minutes actual 30.05
Target distance 2.3 miles actual 2.7
Target pace 13.02 actual 11.03

I did not feel as if I was running hard, but I did have to dig deep towards the end of the third run to complete it.

My split times
1st 10.54
2nd 11.13

Saturday

Parkrun it’s always good to run with like minded people, I enjoyed the run today and had a bit of fun with the marshals and gave a bit of encouragement to some of the other runners.

I don’t know if yesterday’s hill runs yesterday had anything to do with it but I seemed to get my breath back quite quickly and was able to put in a good run down the hill to the finish.

Strava time 33.20 slower than last week, I thought I had put in a good time.
Split times
1st 10.38
2nd 10.58
3rd 10.51

The official time 33.18

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Half Marathon Training Week 4

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Week commencing 10/07/17

Tuesday

The first run of the week a 40 minute steady run, as I was a bit late in setting off this morning I had to cut my run short.

There was a bit of light rain, but it did not stop me having a good run, my legs were a bit stiff at first but they soon loosened up.

Total time 37.41 total distance 3.5
Split times
1st 10.55
2nd 10.46
3rd 10.29

Wednesday

A 40 minute run with added intervals, there was no set time between the intervals and they were to range between 20 seconds and 2 minutes.

The weather was totally different to yesterday it was sunny but the breeze cut through you like a knife.

I did 5 intervals of varying length starting with short ones and building up to a 2 minute interval, my legs felt much the same as yesterday for the first mile.

Total Time 40.34 total distance 4 miles
Split times
1st 10.22
2nd 10.24
3rd 10.16
4th 10.26

Friday

Tempo run the same as last Friday running at a higher speed than normal for 8, 6 and 4 minutes with a 2 minute jog in between.

This week I did not set off too fast like last week, I still ran at a good pace and after the last interval I found I had enough energy to carry on a while longer.

Total time 27.57 total distance 2.6 miles
Split times
1st 10.00
2nd 10.02

I like it when my split times are close like this.

Saturday

Parkrun, glad the rain stopped before the run, I had a good run and felt strong on the first 2 laps and managed to pick up the pace on the last lap.

I tried to push myself on the last bit of the hill, I might have over done it because I felt as if I was going to throw up but this soon passed and I manage to put in a sprint for the line.

The time on Strava is 32.07
My split times
1st 10.41
2nd 10.21
3rd 10.06

The official time was 32.06 my new personal best

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Half Marathon Training Week 3

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Week commencing 03/07/2017

Monday and Thursday are gym days

Tuesday

Steady run for 40 minutes the weather was idea over cast with a very light breeze.

I met up with a friend and we ran along the Pennine Trail, for the most part it was very quiet the only noisy part was when we crossed the motorway, we could hear all the commuters racing off to work, the joys of being retired.

I am getting better at setting off at a slower pace, when I started running the first mile was always the fastest I found it harder towards the end, today I set off steady and picked it up for the last 2 miles.

Total time 40.46 total distance 3.8 miles
Split times
1st 11.20
2nd 10.37
3rd 10.09

Wednesday

A 40 minute speed run with sprint intervals of variable length.

For the first half mile I ran at a faster than normal pace, then started inserting sprints into my run I did 6 of these altogether only 1 of these was done for a full minute and that was on the flat.

I know it was a minute because I had the timer on my phone set to 1 minute intervals t cover the whole run.

I started feeling it in my legs after 2 and a half miles but I manage to keep going and when my timer let me know my time was up I managed to put in another sprint to complete 4 miles.

Total time 41.54 minutes total distance 4 miles
Split times
1st 10.17
2nd 10.04
3rd 10.17
4th 10.43

If I keep this up the 10 minute mile will be my normal pace.

Friday

Tempo run the description for this in the plan is to run at 11.31 mins/mile for 8, 6 and 4 minute intervals with a 2 minute recovery in between.

The 11.31 pace was no problem and I should have managed to keep to that pace, but I set off too fast on the first interval and could not maintain this pace in the last 2 intervals.

Total time 26.56 total distance 2.5 miles
Split times
1st 9.07
2nd 10.47

I need to find a way to pace myself.

Saturday

Parkrun I am glad we had the breeze today it felt quite cold when stood but it was very welcome once we started running.

The fist lap went well but after the second lap my legs started feeling heavy and I thought I was going to struggle up the hills on the third lap.

I managed to keep it going and put in a fast sprint to the finish.

A new personal bet today it new stands at 32.24.

My split times
1st 10.12
2nd 10.35
3rd 10.31

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Half Marathon Training Week 2

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Week Commencing 26/06/17

Mondays and Thursday’s are resistance training days.

Tuesday

Steady run day, it was raining a bit when I set off and I am glad to say it did not last long.

I felt good on the run and felt as if I could have ran a bit harder but that is not what these steady sessions are about, I can save it for the speed runs later this week.

Total time 37.24 total distance 3.3 miles
Split times
1st 11.37
2nd 10.37
3rd 10.55

Wednesday

Hill runs 4 in total, a 3 minute uphill run with a jog back down to recover.

I could not avoid the rain today, I can’t really complain I started running in February and today is the first time I got soaked.

The runs went well, I was glad when I had completed the last one though I don’t think I could have managed another one.

Total time 24.51 distance 2.2 miles
Split times
1st 10.16
2nd 11.04

Friday

Speed training, a 20 minute run with short intervals at a faster pace.

I am always afraid of going off too fast and not being able to complete the run, by this I mean not having to walk or is it OK to walk, I don’t know if there is an experienced runner reading that can shed some light on this.

Total time 21.37 total distance 2.1 miles
Split times
1st 9.16
2nd 9.47

Sunday

I was unable to run in the parkrun yesterday so I did a 30 minute run today before attending the junior parkrun as a marshal.

I tried to increase the pace and I am please with the times I put in for each mile.

While running I felt as if something was not quite right, when I got home I found that I had put on my trainers and not my running shoes.

Total time 35.35 total distance 3.3 miles
Split times
1st 10.22
2nd 10.20
3rd 9.50

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