Half Marathon Training Week 13

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Week commencing 11/09/06

Monday

Today was the start of our holiday so there was no run today, instead we spent it hanging around airports and sitting on transfer buses

Part of the running route

Tuesday

Sundays run took a lot out of me, and fortunately todays run was a short speed training session, the resort were we stayed was close to sea level so I could do this run on the flat.

I got up around 7 for this so that I could get it done before the sun got too hot, I could not believe it was still dark, so I did quite a long warm-up while waiting for it to get light enough to run.

I am pleased with my efforts and came close to the plan timings.

Target time 12 minutes actual 13.27
Target distance 1.12 actual 1.27
Target average pace 10.43 actual 10.33

My time for the mile was 9.23

Saturday

This was a steady run it was a lot warmer on this run and it took quite a while for me to stop sweating afterwards.

To stretch this run out I had to take on some of the hills but still managed to do most of the run on the flat.

Target time 45 minutes actual 47.14
Target distance 3.51 actual 4.06
Target average pace 12.48 actual 11.38

Split time
1st 10.56
2nd 11.30
3rd 11.31
4th 12.00

I now only have a week to go before the race and as you get closer you put in less miles and start to build your carbohydrate levels.

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Half Marathon Training Week 12

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Week commencing 04/09/06

Monday

When I started to run I dreaded running in the rain and I was quite fortunate that it has not rained much on the days I have ran, it started to rain shortly after I started my run this morning.

I had my shower proof jacket on, the only thing is it makes you sweat more, so by the time I got home the jacket was as wet on the inside as it was on the outside.

I have found that I don’t really mind running in the rain, but I think I should wear contacts you can’t see a lot when your glasses when they get wet.

It was a tempo run this morning, running for 5 minutes at speed with 2 minute recoveries in-between.

Target time 20 minutes actual 21.03
Target distance 1.86 miles actual 2.07
Target average pace 10.44 miles actual 10.11

Split times
1st 9.50
2nd 10.06

Wednesday

There was only a small group at the running club and we were evenly matched pace wise so it was a nice steady run, only the occasional stop to cross the road this is something you can avoid when running in the morning.

Total time 45 minutes, distance 3.7 miles, average pace 12.06

Split times
1st 12.06
2nd 11.54
3rd 12.11

Saturday

I had a good run at todays Parkrun, I did not get a new PB but I felt good all the way round, like last week I did not want to over do it a spoil things for my Sunday run.

Target time 29.59 minutes actual 32.38
Target distance 3.1 miles actual 3.1
Target average pace 9.39 actual 10.24

Split times

1st 10.42
2nd 10.28
3rd 10.29

The official time 32.47

Sunday

I could not have picked a harder route than I did this week.

Since Thursday I have been drinking energy drinks that are designed to help you build your carbohydrate levels and to be honest I did not really feel any better on this run than any other.

I ask myself is it down to the route I took or are these products not as good as they say they are.

The start of the run was the easy part as it was down hill, I followed the Pennine trail towards Wombwell part of it was paved but the majority was a muddy path, I found this section difficult as I was slipping a lot and was afraid of doing myself an injury.

I was glad to get back on the road at Wombwell, I was still keeping a good time then I came to Hough Lane the first of the hills not the hardest of hills but I could feel it.

Next came Wood Walk there not much of a break between Hough Lane and Wood walk the worst is it gets steeper as you get near the top.

It levelled off for a while the next hill was Hawshaw Lane another hill that gets steeper as you get to the top, that hill took so much out of me that it was quite painful on the downhill part of that road.

I was glad when I had got all the hills out of the way but it had taken it out of me and I found it a bit painful running between Hoyland Common and Home, after this experience I am sure I will be able to run the full distance at the half marathon.

Target time 115 minutes actual 117.36
Target distance 8.97 miles actual 10.35
Target average pace 12.49 actual 11.21

Split times
1st 9.56
2nd 10.25
3rd 10.20
4th 10.32
5th 11.20
6th 11.41
7th 12.33
8th 12.18
9th 12.18
10th 11.48

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Half Marathon Training Week 11

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Week Commencing 28/08/17

Tuesday

Speed run consisting of 4×5 minute intervals with a 2 minute recovery in between.

I set of at a good pace, and I thought I might be able to keep it going for all 4 intervals, but as you can see from the split times I was not able to do this.

It’s hard to maintain the same pace when there a hills involved perhaps I should have done this on a track, having said that I don’t know if I would be allowed to use the nearest one.

Target time 29 minutes actual 32.43
Target distance 2.67 miles actual 2.99
Target average pace 10.45 actual 10.55

Split times
1st 9.58
2nd 10.41

Wednesday

Tonight’s club run was hill training.

It was another session that I really enjoyed I felt good during the whole run, I was strong on the hill climbs and thought it would be good if I could do the Parkrun hills at the same pace.

Total distance 4.3 miles, time 48 minutes, average pace 11.01

Split times
1st 11.33
2nd 10.12
3rd 10.28
4th 11.39

Saturday

I went to the Parkrun today with the intention of running steady as I have a 105 minute run tomorrow and I did not want to overdo it today and spoil it for tomorrows run.

I had a good run and felt good all the way round, I thought my split times for the first 2 laps was close to 11 minutes and on the last lap I decided to increase the pace.

Looking at the split times I did better than I thought.

Target time 30.01 minutes actual 32.10
Target distance 3.1 miles actual 3.1
Target average pace 9.39 actual 10.13

Split times
1st 10.22
2nd 10.41
3rd 10.02

Sunday

I was going to do today’s long run on the Pennine trail but decided to run from home and pick my route as I ran, the hardest part about this was picking a route that did not have me running in circles.

The route took me to Tankersley, Hoyland Common, Hoyland, Jump, Platts Common, Blackerhill through the woods to Worsbourgh Village and back into Birdwell.

I took a wrong turn at one point it was down a quite steep hill, and it turned out to be a dead end so I had to run back up the hill.

I felt good on the run, I think this could be down to not pushing it yesterday.

Target time 105 minutes actual 106.08
Target distance 8.18 miles actual 9.53
Target average pace 12.50 mins/mile actual 11.08

Split times
1st 11.01
2nd 10.55
3rd 11.06
4th 10.17
5th 11.28
6th 11.46
7th 11.01
8th 11.17
9th 11.20

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Half Marathon Training Week 10

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Week commencing 21/08/17

Tuesday

The first run of the week was a tempo run consisting of 3×12 minute intervals at fast pace and 3×3 minute intervals at a slower pace.

This week I ran on the flattest route I could find as instructed in the training plan, I felt good on the run I noticed I was heal striking as I was getting tired, so I focused my attention on how I was landing.

Target time 45 minutes actual time 46.33
Target distance 3.99 miles actual distance 4.41
Target average pace 11.16 actual 10.30

Split times
1st 10.05
2nd 10.57
3rd 10.38
4th 9.53

Wednesday

Travelling to Edinburgh today so no club run I went for a steady run before setting off.

Total distance 3 mile, total time 34.01 minutes, average pace 11.12

Split times
1st 11.15
2nd 11.09
3rd 11.01

My legs felt a bit heavy on the run this morning, could be from yesterdays faster run.

Saturday

I had no intention of running at a fast pace today and I would have thought I would have found it easier but no, I seemed to struggle on the second and last lap and felt like I was going to get stomach pains on the third lap.

I normally like to put a sprint in for the finish line but did not have enough energy left.

Target time 30.04 actual 33.50
Target distance 3.01 actual 3.01
Target pace 9.40 actual 10.40

Split times
1st 10.35
2nd 10.46
3rd 10.58

Official time 33.50 can’t believe Strava exact same time

Saturday

Long run day, my legs felt really heavy on this run, the route I chose was mostly downhill for the first mile and a half and I set a nice pace for the first mile as you’d expect on the easy part of the run.

I would have liked to have kept to that pace for the whole run.

The run was split into 8 minutes running with 2 minutes walking, when I first read this in the plan I felt a bit disappointed because I expected to be running the full distance at this stage of the training plan.

I have got to say that on the return section I was glad of the walking intervals, especially coming back up the hill.

Target time 85 minutes actual 86
Target distance 6.61 miles actual 7.54
Target average pace 12.51 actual 11.24

Split times
1st 10.57
2nd 11.31
3rd 11.45
4th 11.03
5th 10.44
6th 11.14
7th 12.55

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Half Marathon Training Week 8

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Week Commencing 07/08/17

I joined a running club and last night I was talking to an experienced marathon runner, he has advised me to take more rest days, so I am rethinking my training plan.

Last night I went for a run with the club the distance covered was 4.5 miles, there was quite a bit of walking involved due to the slower runners in the group.

Tuesday

My training run was the same as last week running for 8 minutes and walking for 2 minutes, as it was not fit to go off road I did most of my run round the side streets so that I could hear the timer on my phone.

Even though it was a bit damp this morning I still enjoyed the run.

Target time 55 minutes actual 57.02
Target distance 4.26 miles actual 5.11
Target pace 12.55 actual 11.09

Split times
1st 10.56
2nd 11.29
3rd 11.04
4th 11.23
5th 10.52

Wednesday

A tempo run 10 minutes at a fast pace then 3 minutes recovery.

The route I chose for this was a hard one, the first 10 minutes were mostly on a downward slope but the second 10 minutes was all uphill, I tried to keep the pace going but I was getting slower and slower.

If only it could be all downhill but it doesn’t work that way.

Target time 26 minutes actual 30.10
Target distance 2.29 mile actual 2.73
Target pace 11.20 actual 11.02

Split times
1st 9.09
2nd 10.41

Friday

It was a steady run for 25 minutes with 4×20 second sprints add at random.

The run went well and I felt strong so I put the sprint intervals in on uphill parts of the run.

Target time 25 minutes actual 28.33
Target distance 1.93 actual 2.51
Target pace 12.55 actual 11.23

Split times
1st 10.33
2nd 11.11

Saturday

Parkrun tried to get a PB of 30 minutes Strava says I haven’t done it I will just have to wait till 12 to get the official time.

Today was the first time I got to thinking about how far I had got to go, and had a bad feeling when I got round to the start for the second time I started thinking oh no I’ve got to go round it again.

Target time 30.12 actual 32.10
Target distance 3.11 actual 3.15
Target pace 9.43 actual 10.13

Split times
1st 10.36
2nd 10.09
3rd 10.25

The official time 32.14

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Half Marathon Training Week 7

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Week commencing 31/07/17

Tuesday

This was a running and walking training today, running for 8 minutes and walking for 2.

I went off road for this run, it was a bit muddy but still enjoyable and good to get away from the traffic.

Target time 55 minutes actual 55.36
Target distance 4.25 actual 4.58
Target pace 12.57 actual 12.08

Split times
1st 12.17
2nd 11.40
3rd 12.06
4th 12.14

Wednesday

Before going out on the run this morning I read the instructions and I still managed to get it wrong, I set my timer and set off, I was to do 2×10 minutes at a fast pace and 2×3 minute at a slower pace and this is what I set my timer up for.

When the timer signalled the end of the run I started walking and got my phone out to check the time on Strava I thought it had ended too soon, I had got it into my head that I was running for 30 minutes, so I carried on running till I had done 30 minutes.

I set my equipment up for the job and did not put any faith into it.

Target time 26 minutes actual 30.44
Target distance 2.29 actual 3.01
Target pace 11.21 actual 10.12

Split times
1st 9.41
2nd 9.57
3rd 10.58

Friday

Running at a moderate pace for 25 minutes and adding 4 20 second sprints at random periods.

I had to keep myself in check today I found my breathing was harder than it should have been for a moderate run.

I enjoyed the sprints it made me feel as if I was actually running if you know what I mean.

Target time 25 minutes actual 26.27
Target distance 1.93 actual 2.55
Target pace 12.57 actual 10.21

Split times
1st 10.11
2nd 10.23

Saturday

There did not seem to be many people at the Parkrun today, but after setting off it took a bit of time before the field got stretched out, running bunched up makes it harder for you to get into your stride.

I keep saying I want to average a 10 minute mile and I am getting closer to it, but it felt like hard work today, I am still quite away from the pace my plan says I should have ran today.

Target time 30.17 actual 32.28
Target distance 3.11 actual 3.18
Target pace 9.44 actual 10.12

Split times
1st 10:14
2nd 10.23
3rd 10.28

These times are from Strava.

The official time is 32.30.

There I was thinking there was not many people there today, but there were over 200 running today which is quite good compared to the last 6 weeks.

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Half Marathon Training Week 6

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Week commencing 24/07/17

Tuesday

Steady run for 45 minutes and for once I did take it steady in fact I feel that I was a bit slow, but I was closer to the times on the plan.

Target time 45 minutes actual 44:43
Target distance 3.46 actual 3.79
Target pace 12:59 per mile actual 11:48 per mile

Split times
1st 12.08
2nd 11.49
3rd 11.36

Wednesday

Tempo run for 26 minutes 2X10 minutes with a 3 minute recovery, I put in a good strong run today I did have to push myself on the second 10 minutes but feel that I put in a good effort.

Target time 26 minutes actual 28 minutes
Target distance 2.28 actual 2.78
Target pace 11.24 actual 10.09

Split times
1st 9.25
2nd 9.57

Friday

3×5 minute uphill runs, as you would expect the first was fairly easy but the second was the hardest of the 3.

Could that be down to the electrolyte drink that I took with me, I took it so that I could practise drinking on the run which is something I struggled with earlier this year in the 10 mile race.

Drinking from a bottle is easier than drinking out of a plastic cup.

Target time 30 minutes actual 30.07
Target distance 2.31 miles actual 2.68
Target pace 12.59 actual 11.14

Split times
1st 10.38
2nd 11.37

Saturday

The Parkrun, they had some pacers on today, I tried to keep up with the 31 minute pacer I could not stick to the pace, he pulled away the second time up the hills or should I say I started going backwards.

I took the drink with me that I had the other day thinking it might help me hit my target time of 30 minutes.

Target time 30.22 minutes actual 32.37
Target distance 3.11 miles actual 3.17
Target pace 9.46 actual 10.18

Split times
1st 9.33
2nd 10.51
3rd 11.02

The official time 32.42

I have got to say I felt a bit disappointed with this time.

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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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