I am starting to add interesting articles that I find on the web:
There is no luck involved in finishing the marathon
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.