London 2020

nobody told me

Going to try keep a log of my training over the coming months. Short term goal is to try get a GFA time for London in Belfast this may.

I'm just getting back into running as a stresss fracture had me off for a month. This is my 2nd weeks proper training

This weeks training was

Monday - rest
Tuesday 20 min w/u 4m @ 6.35 20min c/d
Wednesday 5m easy
Thursday 20 min w/u 4x1m with 3 min rec (6.20,6.20,6.11,6,15) 20 min c/d
Friday - rest
Saturday 5m easy
Sunday 10 m @ 7.10.

nobody told me

Mon rest

Tuesday 8x1km , 3.50,3.49,3.49,3.49,3.43,3.49,3.45,3.46.
20 min w/u and c/d. Felt good doing this.

Wednesday 5m @7.39.

Thursday 6 mile tempoish 3m @6.40 & 3m @6.30 was the plan, splits were, 6.43,6.40,6.37,6.29,6.30,6.26. 20 min w/u and c/d.

Rest day tomorrow , 5 mile Saturday and 13 on Sunday will be a good week if I can tick all those boxes.

nobody told me

Fri - rest

Sat - 5m @ 7.39

Sunday - 13m @ 7.01. First 10 miles were easy enough bit tougher for the last 3. Another good weeks training in the bag.

nobody told me

Monday - rest

Tuesday 10 x 400 metres 3min recovery & 10 x 400 again, 1 minute between 400s. Splits were 1.31 for first 5, 1.29 2nd five, 1.26 3rd five and 1.24 the final five. Felt easy enough and hit the splits bang on. Even managed a 1.20 final rep.

Wednesday - 5m @ 7.39

Thursday - 6m tempo, plan was first 3 at 6.30 and then 6.25s. Splits were 6.30, 6,31,6.30,6.21,6.24,6.22. Motivation was low for this and I tried to put it off but glad I got it done. 20min w/u and c/d gives me 11 miles for the night.

nobody told me

Fri - rest

Sat - 5m @ 7.39

Sunday - 13 @ 7.00

Another good week in the bag, keep ticking along and fitness will come...

skyblue46

nobody told me wrote: »

Fri - rest

Sat - 5m @ 7.39

Sunday - 13 @ 7.00

Another good week in the bag, keep ticking along and fitness will come...

What's the GFA target you're after?

nobody told me

Hi skyblue, need to run under 3 hours. I have ran 2.55 but that was in 2013 with not much running in between. The optimist in me hopes to get closer to 2.50 but will see what happens. Are you doing Belfast yourself?

skyblue46

nobody told me wrote: »

Hi skyblue, need to run under 3 hours. I have ran 2.55 but that was in 2013 with not much running in between. The optimist in me hopes to get closer to 2.50 but will see what happens. Are you doing Belfast yourself?

No I'm not. I'm not in that league. I just was interested to see what you were aiming for. Best of luck with it.

nobody told me

Monday - rest

Tuesday was an interesting session, 2k in 7.40, 3min recovery, 5x400 in 1.26(1 min recovery, with 3 min on the last one, 2k in 7.30, 3 min recovery and 5 x 400 again. 2nd set of 400s were all in 1.22/23. 20 min w/u & c/d. Felt good doing this

Wednesday - 5m @7.50

Thursday, 6m tempo @ 6.25, splits were 6.22,6.23,6.24,6.25, 6.29,6.24. 20 min w/u and c/d. Busy day in work meant I had no lunch so this felt tougher than it should but glad to get it done.

Rest tomorrow, easy 5 on Saturday and 15m on Sunday is the plan for the rest of the week. Reading half marathon on patricks day will give me an idea of where I am fitness wise.

nobody told me

Friday - rest

Saturday - 5m @ 7.40

Sunday - 15m @ 6.53. Legs felt good for the first few miles and I was in the 6.50s after 2 miles so I just went with it. Breathing was laboured last mile but that's to be expected I suppose. Good run.

9 weeks to Belfast marathon and my first 20 miler this Sunday should hopefully set me on the right path.