Search me

Partners

Run London, Great North and more for MRF

Latest activity
BBC Athletics

Entries in Tempo run (3)

Friday
Jun172011

Getting back into it

Since the start of the year I have been trying (desperately trying) to get back into stride, my ankle (and other linked injuries) have caused me to be a bit stop start this year, but now is the time to start a fresh and I have a “reason” for the running.

That “reason” is still under raps but that is due to my lack of confidence of my injury, when I feel I am totally over it I will divulge and I be taking you all through the preparations, the hard graft that is required to compete.

This week is week one of the build up to October and I have achieved a massive total of 11 miles (oh yeh!! look out Mo (Farah) here I come!!). This compiled of 3 easy miles on Monday, then met up with Phil Parry on Thursday for a run round the BAWA field. Then today thought I would have an easy 3 miles until I started running and the easy run ended up being a tempo and achieved a totally unexpected 18 mins 30 for 3 miles. Ok not the best (2 mins off of my PB) but its a start and its a start in the right direction.

Its my sons 4th Birthday on Monday so I am taking the weekend off running, but I am totally looking forward to Monday and running again.

All I now have to say is “BRING IT ON!!!”

Happy running to all

Thursday
Dec172009

What a difference a day makes

For starters last night wasn’t great, Harry had us up a few times, bless him he is having nightmares about Father Christmas, he is only two and a half, and to be honest an old bloke dressed in a red coat with the hood up with a bit white beard its not surprising really is it.

Any I digress, this morning I felt much the same, made worse by tiredness, when it came to 11:30 I had almost persuaded myself not to run. Well there wasn’t any better option so I dragged myself out of the nice warm office, not really wanting to do my 6 mile tempo, but hey for once the sun was out, I left work and bumped into Andy Cooke who decided to join in on the tempo run.

The first mile was very difficult I kept below the 6 minute mile that I should be doing any way before I knew it I was starting to enjoy the run and by the third mile I started to pull away from Andy and in the end we ended up going our separate ways.

I finished the route, which was the same as a fortnight ago, in a time of 35:07, some 30 seconds off of the previous time. Well I am feeling tired but happier with my running, as I say what a difference a day makes!!

Thursday
Dec032009

Tempo Thursday

As highlighted in yesterdays blog I was slightly worried about this new session, for two reasons, one that it is difficult outside of a race scenario to push yourself and secondly my routes around work are not contusive to a tempo run, the are lost of hills/rises to climb up and run down making it difficult to maintain a speed.

I didn’t decide on the route to use until I was out of the office, in the end the route I took was about as could find in the area. I started with a half mile warm up and then started the tempo run, the first part of the route is down hill and I struggled not to let my legs go with the descent, as it began to plateau off I was probably going out bit too fast, but I was comfortable. Anyway, not much really happened, and I ended up finishing the 6 mile temp run in 35:41, some 20secs quicker than my training plan requires but at least I know that next week I can do the time again if not faster. I finished the session off with a mile warm down jog.