After my recovery week on Monday, I got straight back into on it with a race I had not done for a couple of years, The Trunce at Oxspring.  This race has some fell like hills and the route includes 3 crossings of the River Don without a bridge!  So you get wet feet!  The race is every 3 weeks so will probably do a few more of them.  Thanks to Darren Wood for inviting me and driving.  I ran a PB by 1 second!

On Tuesday I ran a recovery run with the Doncaster Pacers, we ran from the stadium to the A60 and back, just what I needed.

Wednesday was the final race in the South Yorkshire Road League at the old favourite Worsborough Mill.  I was part of a team of 12 runners from Doncaster AC and I ran the course as hard as I could.  It was a tough course with some long hills, I was pleased to run my best 5 mile time of the year and I think I ran a PB for the course.  Mile 3 has a long climb in it.  30:45 @ 6:10 minute miles.

1) 1m – 5:55(5:55/m) 115cal
2) 1m – 6:21(6:21/m) 117cal
3) 1m – 6:58(6:58/m) 120cal
4) 1m – 6:01(6:01/m) 116cal
5) 0.99m – 5:31(5:34/m) 115cal

Thursday was interval training with the Doncaster Pacers.  Paul Brown puts on sessions for all abilities from 5:45 min mile to 13 min mile, everyone gets maximum benefit  from the sessions.  I ran 15 x 425m with 45 second recovery, the course was part path, mainly grass and has a good hill in it.  Very tough and enjoyable.

1) 0.28m – 1:35(5:34/m) 126/151bpm 12cal
2) 0.28m – 1:32(5:32/m) 140/156bpm 14cal
3) 0.28m – 1:34(5:37/m) 145/156bpm 20cal
4) 0.28m – 1:35(5:42/m) 146/158bpm 21cal
5) 0.29m – 1:38(5:40/m) 149/160bpm 22cal
6) 0.28m – 1:39(5:58/m) 147/158bpm 22cal
7) 0.28m – 1:39(5:49/m) 147/158bpm 22cal
8) 0.28m – 1:35(5:37/m) 147/161bpm 20cal
9) 0.29m – 1:38(5:40/m) 148/159bpm 22cal
10) 0.28m – 1:37(5:52/m) 151/160bpm 22cal
11) 0.28m – 1:35(5:36/m) 151/162bpm 21cal
12) 0.27m – 1:38(5:55/m) 150/162bpm 22cal
13) 0.28m – 1:38(5:53/m) 150/160bpm 21cal
14) 0.27m – 1:42(6:21/m) 150/158bpm 22cal
15) 0.27m – 1:27(5:16/m) 154/165bpm 18cal

Friday was the big day.  Janet Hampson and Andy Kerry got married so training was on hold for the day.  Janet did sneak a run in though!

Saturday, in the morning I volunteered my time to help out at the Doncaster Parkrun where I did timekeeping and photography, the photos can be seen here.  The Parkrun concept is fantastic and if your not already running them give one a go.

In the afternoon I ran 9 miles with several long intervals of up to 1 mile in length, also incorporating some hills.  I was delighted to average 6:47 minute miles with 50% off road, hills and muddy paths on a hot mid 20’s afternoon.

On Sunday  I ran a recovery run looking at some new routes to take the Doncaster Pacers on, this was just over 8 miles including a jog up Carr Hill

1) 1m – 7:55(7:55/m) 131/142bpm 97cal
2) 1m – 7:38(7:38/m) 137/142bpm 96cal
3) 1m – 7:37(7:37/m) 137/141bpm 92cal
4) 1m – 7:38(7:38/m) 136/140bpm 87cal
5) 1m – 7:37(7:37/m) 136/142bpm 83cal
6) 1m – 7:37(7:37/m) 141/148bpm 97cal
7) 1m – 7:20(7:20/m) 141/145bpm 90cal
8) 1m – 7:38(7:38/m) 145/155bpm 100cal
9) 0.31m – 2:18(7:28/m) 144/149bpm 30cal

Total miles for the week was 34.  I could not run on Friday and I ran 2 short races so my total mileage is not as high as I would have liked but still done some good running this week, enjoyed all of it.

This week was a recovery week to allow my body to recover from 3 weeks of hard training:

Monday was a rest day.

Tuesday I ran with the Doncaster Pacers group, we went to Sandall Beat and back, nice and steady:

Wednesday I decided to do a steady state run, just 4 miles @ 6:56 min miles but the purpose of this run was to keep myself ticking over:

1) 1m – 6:48(6:48/m) 139/150bpm 92cal
2) 1m – 6:43(6:43/m) 147/152bpm 100cal
3) 1m – 7:05(7:05/m) 143/151bpm 97cal
4) 1m – 7:04(7:04/m) 144/149bpm 99cal

Thursday I did my first track session of the year and we introduced the Doncaster Pacers to the track!  We don’t plan to use this much but its a very handy resource to have when when weather is bad which it was!  We did 200m interval training in teams of 3 as a relay, frist for 15 minutes, then a 5 minute walk recovery and then 10 minutes.  We also did some drills and we got some great feedback from Paul Brown on our running technique.

Friday was a rest day.

Saturday I decided to run the Doncaster Parkrun hard.  It rained a lot in the night and the course was a little boggy in areas but I did not even get my feet wet.  I ran a Parkrun PB finishing second and I was pleased with the run.

1) 1m – 5:50(5:50/m) 117cal
2) 1m – 6:16(6:16/m) 117cal
3) 1m – 6:17(6:17/m) 116cal
4) 0.05m – 18(5:51/m) 6cal

On Sunday I was invited to Join Richard Chandler and James Smith on a long run which went great.  My heart rate was in my steady state zone and we averaged 7:22 minute miles.  James never got out of his recovery zone so he is in top form now:

1) 1m – 7:49(7:49/m) 127/140bpm 90cal
2) 1m – 7:29(7:29/m) 133/142bpm 97cal
3) 1m – 7:24(7:24/m) 139/147bpm 100cal
4) 1m – 7:24(7:24/m) 144/151bpm 104cal
5) 1m – 7:05(7:05/m) 147/151bpm 105cal
6) 1m – 7:21(7:21/m) 149/154bpm 111cal
7) 1m – 7:09(7:09/m) 151/155bpm 109cal
8) 1m – 7:16(7:16/m) 149/157bpm 106cal
9) 1m – 7:18(7:18/m) 149/153bpm 106cal
10) 1m – 7:26(7:26/m) 146/151bpm 87cal
11) 1m – 7:25(7:25/m) 143/151bpm 80cal
12) 1m – 7:29(7:29/m) 145/153bpm 85cal
13) 0.01m – 2(5:32/m) 147/147bpm

I am starting to add interesting articles that I find on the web:

There is no luck involved in finishing the marathon

Adding Speed to your base

After racing the Rossington Gallop on Sunday, on Monday I ran a recovery run around the hard part of the Askern 10 Mile race.  I think this route use to form part of the South Yorkshire Road League but that was before my time.  This route has a difficult climb along it.

1) 1m – 7:33(7:33/m) 116cal
2) 1m – 7:46(7:46/m) 119cal
3) 1m – 7:29(7:29/m) 119cal
4) 1m – 7:19(7:19/m) 119cal
5) 1m – 7:47(7:47/m) 120cal

Tuesday was taking our new runners out for their long run, we went along the disused railway line (Woodfield Mineral Line) out and back.  We also posed for the Doncaster Freepress who are going to run an article for us in the next week to promote the next course starting on 20 May.  As the group can now run for 50 minutes we are finding that more people are coming each week to try us out and see if we are the group for them so the group is growing!  It has been very satisfying to work with the Doncaster Pacers and we look forward to starting our next beginners course on 20 May with approx 25 people already signed up.  We can take a few more new runners and the course is very gentle.

Wednesday was race night, race three in the South Yorkshire Road League.  I fell down at about 2 miles in cutting both my knees, my right hip and elbow.  But I was able to get back up and run my quickest time for 5 miles so far in 2014.  The team ran fantastic and it is great to be part of it.

1) 1m – 5:37(5:37/m) 116cal
2) 1m – 7:01(7:01/m) 119cal
3) 1m – 6:06(6:06/m) 121cal
4) 1m – 6:24(6:24/m) 116cal
5) 0.97m – 6:04(6:17/m) 113cal

our ladies team and just look at the scenery!

Thursday I was a bit cautious as my knees were swollen so I was not sure how I would run the speed session with the Doncaster Pacers, we ran a continuous relay for 45 minutes which went great.  Any stiffness in my knees soon vanished.

Friday I felt tired all day but as any runner knows, the thought of going for a run somehow slips its way into your mind.  I decided to go 10 miles steady, as soon as I set off I changed my route to 10k as I did feel like a longer run but soon I regretted this decision and I started plotting a new run in my mind which took me up to 11 miles – I was pleased to finish strong.

1) 1m – 7:23(7:23/m) 136/158bpm 90cal
2) 1m – 7:02(7:02/m) 145/157bpm 99cal
3) 1m – 7:04(7:04/m) 147/152bpm 102cal
4) 1m – 7:04(7:04/m) 146/150bpm 100cal
5) 1m – 7:29(7:29/m) 144/151bpm 101cal
6) 1m – 7:06(7:06/m) 142/150bpm 90cal
7) 1m – 7:09(7:09/m) 147/151bpm 101cal
8) 1m – 6:56(6:56/m) 149/154bpm 99cal
9) 1m – 6:55(6:55/m) 148/152bpm 92cal
10) 1m – 6:26(6:26/m) 157/161bpm 98cal
11) 1m – 6:29(6:29/m) 157/161bpm 99cal

Saturday was a recovery run in the sun – mid afternoon.  I ran around the Town Fields and to Sandall Beat, Cantley Park and back to the Town Fields.  8 miles total @ 7:40 pace.

On Sunday I decided to run an interval session around the town fields.  I ran a warm up with some drills and then set off running 90 second hard 30 second recovery followed by 3 minutes hard 90 seconds recovery.  The recovery was a fast jog.  This was alternated for 5 miles and I then ran a warm down.  I completed the 5 miles in 32:21.  The small hill (I would guess its 250m long) was always on one of the 3 minute intervals.  I ran the last 5 minutes hard as my leas effort.

1) 1m – 6:16(6:16/m) 152/161bpm 87cal
2) 1m – 6:27(6:27/m) 160/164bpm 104cal
3) 1m – 6:23(6:23/m) 158/164bpm 102cal
4) 1m – 6:45(6:45/m) 158/165bpm 109cal
5) 1m – 6:26(6:26/m) 159/164bpm 102cal

Total mileage for the week is 45 miles.

Recovery Phase, I have run the last 3 weeks quite hard (including several races) for me coming back to fitness from a long absence due to injury. This week will be an easy week with less mileage and less effort to allow my body time to recover for the next block of 3 weeks.  I feel that my fitness is just about back to where it was at my previous best so I intend to build on this.