9 February 2020

I was down to run a 10k race but this was postponed for a week due to high winds. So I did a rare treadmill run, I have one at home and I did not fancy running in high winds. I did a total of 6.5 miles and the pace varied from 7:45 to 6 minute miles.

10 February 2020

Went down to track but opted not to run, was not feeling great so took a rest day. I had to work Sunday night so was tired after that.

11 February 2020

Bike to work, bike home.

Doncaster AC Club run. Track session, short warm up 0.75 miles, then in to the main session of 4 x 1000m > 2 min recovery. 2 x 500m > 1 min rec. 2 x 300m > 45 sec rec. Splits were not amazing but ok (was very windy and we had some hale storms):

1000m reps – 3:52, 3:55, 3:49 and 3:46.

500m reps – 1:47 and 1:46.

300m, reps were 59 and 1:03.

So total volume of effort was 5.6km. Was a bit slack with my warm down, just one lap of track.

12 February 2020

Mid week marathon morning training run:

0.5 mile warm up

10k out running at 7:11 minute mile pace. 10k back running 6:29 minute mile pace (headwind all the way back).

0.5 mile warm down.

Evening run with Rose, 7 mile head torch run at 8:43 minute miles. This was a bonus recovery run for me, so giving me a total of 20 miles for the day.

13 February 2020

Bike to work, bike home.

Doncaster AC Club run, 1 mile warm up, then running a loop of just over 2 miles twice with a short rest between, 1 mile warm down. This was my first (sub)threshold run of the week with a total volume of 4.5 miles averaging 6:09 pace for the loops. 6.8 miles total run for the day.

14 February 2020

Bike to work, bike home.

Head torch recovery run with my valentine Rose into Sandall Beat woods (very muddy), total of 6.06 miles at a nice steady 9:20 minute miles.

15 February 2020

Frickley parkrun for the 1st time, did a short warm up of 0.68 miles. Then ran the parkrun, excellent course and wonderful volunteers. Nice post run drink as well. I know it is the day after Valentines day but 1st lady was my wife, Rose James 😍and I was delighted to have a good run with the inspirational Simon Newton, I was delighted to finish 1st overall 😀 Thanks to Jody Breeze Was Elders for cake and great to see a good turnout from DAC.

My mile splits were 6:35, 6:04 and 6:02. Taking the hills in to account, the GAP pace was 5:47, 5:56, 5:53. My second (sub)threshold run of the week. It was a bit windy and raining, trail paths which were water logged and a bit muddy.

16 February 2020

Quite a windy forecast, did a run from Cantley park with 4 other runners, did 9 miles at 7:28 minute miles. Was not that bad really so a nice easy recovery run.

Total for the week (10 to 16th) is 49.9 miles and my average pace has been 7:23 minute miles including 1 speed session and two tempo (sub) threshold runs and lots of easy running.