Finally starting to get properly back into running again - I've entered a 10k in May, and the fact that i now have something to work for and the longer days/nicer weather has resulted in February being one of the most consistent running months I've had for a while.

Im aiming to beat 40 minutes over 10k (41:33 being my PB from last summer) and with 2 and half months to go now I ran my first interval session this afternoon. The plan was 5x1000m session at 4.00 - 4.20 per km with 2 minutes jog recovery between each rep. Good news is that it felt great to the point that it was almost too easy, and i was getting annoyed at the Garmin telling me to slow down!

Splits:
2km warm up
4.09
4.07
4.08
3.59
3.56
2km warm down

Been doing a regular 15 mile run lately and ive been enjoying it. Ive been doing it at ~7.50 min miles and intended to do it about 10 secs a mile lower today. Thing is all this was leading to Edinburgh in late may and the plan was to get it down to 15 miles at pace. Ive been toying with the idea of going for 3h15m in Blackpool in 4 weeks and went out today to see where i stood over the 15 miles. Id start of on pmp of 7.27 a mile and if i felt bad id back off to about 7.40 a mile.
Here is how it went mile wise.
7.32
7.21
7.24
7.17
7.14
7.14
7.13
7.13
7.13
7.18
7.20
7.15
7.08
7.12
7.10
Finished in great condition and could have gone on at that pace. Went through 13.1 miles 3 mins faster than my current half pb.
Blackpool April the 11th here we come

Nice pacing!!

Had great session at the track tonight. Amazing what a day of rest does for you. Did 15 x 200m with 45sec jog recovery. Ran most between 33-35 seconds, but ended with a 30 I really needed the speed workout after a week of longer, slower paced runs!!!

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Running Goals for 2010
1. Sub 5 minute mile(Done in 04:53)
2. Sub 17 5k (Done in 16:57)
4. Sub 1:20 half marathon
4. Sub 36 10k

Bloody hell Frank that is some fantastic pacing, and a very good run.

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2011 Sturunner - <1:12:00 13.1 (Fulmar)
2010 Sturunner- sub 2:45 VLM (RichardSimkiss) DONE

*Gold medals aren't really made of gold. They're made of sweat, determination, and a hard-to-find alloy called guts.*

Some very good pacing there, Frank. That challenge might need adjusting

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My justgiving page... http://original.justgiving.com/carlwhitley

Thats an old challange carl
I ve only ran the one half last june. Ill be looking to go sun 1h30 in my next half i reckon.

From my training blog tonight...

Thoughts?


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1 mile warmup, approx 1 mile of intervals, 1.56 miles to cooldown.

Interval timings (130m average recorded distance)...

1 - 30.65 @ 6:35
2 - 35.93 @ 7:22
3 - 36.15 @ 7:23
4 - 38.65 @ 7:57 - ran behind someone, so was 'in traffic'
5 - 39.37 @ 8:07 - ran behind someone, so was 'in traffic'
6 - 37.72 @ 7:29
7 - 39.85 @ 8:03 - ran behind someone, so was 'in traffic'
8 - 33.92 @ 6:46

The first recorded split appears to be 10m shorter - I didn't hit the lap button until a couple of paces in - d'oh! Other than the false first reading and being caught up in a little traffic for 3 reps, I was reasonably pleased by my average pace on reps 1, 2, 5 and in particular my 'tired-but-all-out-last-rep'.

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My justgiving page... http://original.justgiving.com/carlwhitley

Great reps! Keep up the good work!

O.

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Cracking training run tonight, 12 x 2min hard with 1 min recovery.

http://connect.garmin.com/activity/29403339

For the first time every I was keeping up with one of the faster runners in the club, felt great but the last 3 reps were really tough as they were up hill!

Great night for a run!

O.

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Had a brilliant race last night, its our usual 5mile handicap and I started 3rd last I think it was, arrived at the club in a really positive mood and went out for a 1mile warm up with a target pace of as close to 6min/mi as I could. Warm up done it was now time to wait for my start time 18mins 25sec.

3.2.1. Go and I was off, the next runner was only 20second behind me so I had to go out hard and just hope to hold on.
Mile 1: 6:11min/mi
Mile 2: 6:16min/mi for some reason I always go slower in the second mile, I think its due to the slight incline during this mile so wasnt too fussed about that. From here on in I missed my splits so was just running as hard as I felt I could!

Mile 3: 6:13min/mi
Mile 4: 6:07min/mi

and the final 0.90 (I can never seem to get the extra .10 of a mile to take it up to the full mile, probably if I ran on the outside of the corners I could rather than going from apex to apex.

0.90: 6:06min/mi

By previous best for this route was 31:44 and last night I managed it in 30:18 Really pleased and my legs dont feel too bad today. Got a 10k race tomorrow and if I dont PB on that I will be very annoyed!

Last nights finishing position, 3rd. Could see the first and second runners but couldnt catch them as they both upped the pace to race for the finish line, they finished within 2seconds of each other Great running by the girls.

I think all the LSRs are really making my legs much stronger along with double speed sessions every week.

O.

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6 x 300m in 60/61 a rep with 100m walk recovery, 6 x 150m with 250m walk recovery. Managed the 150's in 24/25 seconds except from the last which was all out and I was 21 seconds!

Happy with this session as I was training with the MD guys and I never embarrased myself but also never got caught up trying to hit their pace, I managed consistant splits.

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Sub 45 minute 10k challenge from Marcus, accepted Race day TBC
All pressure is self-inflicted. It's what you make of it or how you let it rub off on you. Sebastian Coe
http://paceendurance.blogspot.com/

Had a great session again tonight, for those who have asked me about keeping my blog up to date, I have added my details in and plan on keeping it up to date from now on.

O.

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That's looking like a great session indeed O! In case I forget, all the best for Edinburgh

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TARGETS
21,1k in < 1.30.00 (by December '10) (progress)
5k in < 21.00 (done, 20.05) --> 5k in < 20.00
10k in < 43.00 (done, 42.53) --> 10k in < 42.00

I had my first track session last night, really didn't know what to expect or how my body would stand up to it (I haven't run on a track for 16years)

The plan was 20x400metres @75secs with a 1min recovery.

The session went really well, I felt great and we averaged 72secs for each 400m, and more importantly it didn't feel too quick.

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2011 Sturunner - <1:12:00 13.1 (Fulmar)
2010 Sturunner- sub 2:45 VLM (RichardSimkiss) DONE

*Gold medals aren't really made of gold. They're made of sweat, determination, and a hard-to-find alloy called guts.*