Overview

or March hill madness to be specific....

This week has been all about the hills, starting on Tuesday with the club session on Springfield bank (Field Terrace). It was 12 reps hard up hard down. I was bloody knackered when I finished, but I worked pretty hard and managed to knock a minute off the last time we did the session (November).

02/03/10, 4.56mi - 32:32, Springfield bank x12
03/11/09, 4.56mi - 33:31, Springfield bank x12
06/10/09, 4.56mi - 32:02, Springfield bank x12
24/02/09, 4.56mi - 32:47, Springfield bank x12

I reckon I should be able to crack the 32 minute mark this year, feeling pretty positive about my running at the mo, so hopefully I’ll be getting quicker throughout the year.

I missed my Wednesday run due to work, but I did make up for it on Thursday at the track. I arrived late, but still in time enough to do 15 of the 16 300m reps. We were doing parlaufs (like a relay) run for 300m, jog back 100m to meet your partner.

1:14, 1:06, 1:06, 1:08, 1:08, 1:12, 1:12, 1:12, 1:13, 1:12, 1:14, 1:14, 1:08, 1:10, 1:12

Took the first one pretty steady, but went for it once I got going. I was pleased to get a few under 70 seconds, but would like to be a bit more even paced.

Saturday was going to be a parkrun at Sunderland day for me, but I had to work in the morning so I missed it again, and had to settle for my trip over there on Sunday

I started the day with a bit of a blast with Murph. It was -5 when I left the house, was wondering whether to go for a long run after or tuck myself back under the duvet with a cuppa & toast. I opted for the exercise (to try and burn off some of Saturday night’s pizza overindulgence), and jumped in the van to get over there before 9.

This is what was described as an 'Undulating' route with Sunderland Strollers. It was a fantastic morning, sunny and not a cloud in the sky. Bit of a tough run passed the lakes, up the werewolf path, up through Doxford and up again to Burdon village. Then we had farmer’s fields, mud and a stream. Back up again (after being informed that this wasn't hilly it was undulating :P) round to the back of the new school in Ryhope, then passed some playing fields and down onto Ryhope Road. Up (again) Queen Alexandra Road, and then back to the Barnes.

Not sure how a route could seem to be uphill for 90% of the time, but it seems that the laws of physics don't apply in Sunderland

So today’s runs:

Doggy woofer run: 1.75mi – 13:51
Strollers Run: 12.03mi – 1:43:34

A much better week running wise, but far too many hills for my liking. I did enjoy both hill sessions but my calves aren’t thanking me for it one bit. I’m gonna sit with my feet up and chill for the rest of the night

Happy running folks!

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Hi Folks!

The month seemed to leap past at a blistering pace.  Not quite sure what I've achieved running wise, but at least I actually got my arse into gear and got out there to run.  I was accused erm..it was suggested that I was being a bit lazy , which is true I guess, so I've put in a bit more effort and tried to get things back on track.

Before I get on with the round up theres some info here for the VAANEE (veterans athletics assoc. North East) cross country championships.  The closing date for entries is the 13th of March, so if you read this, and you're resident in the North East of England, and are like me (an old codger) veteran - then you could get yourself signed up for the race and pop down to the championships on the 20th of the month.

All the info can be found here: VAANEE website

It'd be nice to get some new faces down there, so if you're over 35, and a member of a NE running club get your entry form in the post!

Back to the roundup....

February.

Marginally better than last month for running, but my pace seems to be consistent at least, even if it is getting slower

• Sun 28 9am – Long(ish) Run 9.36mi -  1:17:01.  Sunday morning run with Sunderland Strollers. Down to the seafront, then back via the shorter route with Dave & Chirpy.  This was my first long run with the Strollers since the begninning of last year - what a friendly bunch - it was like I'd been there only last week 
• Thu 25 6pm – Track Session 3.11mi - 22:11.  5 x 1000m
  4:07, 4:31, 4:31, 4:31, 4:31.  I tried sticking with Frankie for the first rep which turned out to be a wee bit too quick to be honest.  I should be looking at something around 4:22 per 1000m
• Wed 24 6pm – General Run 6.6mi - 54:31.  Tech to York Ave, then jog back to meet Jim, then back round to Tech with Jim & Alan
• Sat 20 2pm – Temple Park XC  1.86mi - 15:00.  Pulled out of S/Shields xc - pain in calf.  I was shown some stretches by Steph Bingham at the xc, and they seemed to have done the trick - cheers!
• Sat 20 9am – Time Trial 3.11mi - 23:51.  Newcastle parkrun, took it steady - doing xc later in the day
• Thu 18 6pm – Track Session 2.98mi - 19:33.  12 x 400m
  1:46, 1:40, 1:41, 1:36, 1:39, 1:35, 1:38, 1:34, 1:39, 1:35, 1:36, 1:34.  Frankies idea of fast and slow didn't quite work out and it ended up being fast then faster 
• Wed 17 6pm – General Run 6.6mi - 54:51.  Tech route with Jim
• Tue 16 6pm – Road Session 5.59mi - 40:35.  Wood Terrace 1 lap 2 laps x 3
  4:06, 9:11, 4:21, 9:12, 4:15, 9:30.  Felt worn out after Wrekenton xc on the Saturday.
• Sat 13 2pm – Wrekenton XC  3.73mi - 33:16.  Enjoyable & very muddy
• Thu 11 6pm – Track Session 2.49mi - 16:53.  8 x 500m
  2:07, 2:08, 2:09, 2:00, 2:10, 2:07, 2:07, 2:10, 2:02
• Wed 10 5pm – General Run 5.42mi - 52:57. Usual Wednesday route with Jim
• Tue 9 7pm – Warm Down 0.92mi - 9:10
• Tue 9 6pm – Road Session 4.8mi - 33:55.  Leam lane, 6 x 1300m - 5:29, 5:38, 5:47, 5:37, 5:47, 5:37
• Tue 9 5pm – Warm Up 2.49mi - 21:06.  Warm up for club session
• Thu 4 6pm – Warm Up 1.4 10:15 7:19 8.2.  Warm up for track session (which I didn't start)
• Wed 3 6pm – General Run 5.42mi - 52:29 Shorter Wednesday route, knackered after last night's hill session. We had snow, ice, wind you name it.
• Tue 2 7pm – Warm Down 0.7mi - 7:15.  Bimble back to the car after the hill
• Tue 2 6pm – Hill Session 5.25mi - 43:11.  10 x Springfield, plus along at the top. Hard up, hard along, easy down. Tough session but I worked really hard.

• Tue 2 5pm – Warm Up  1.3mi 12:47.  Solo warm up for club session

Not too bad overall, but I need to start being a bit more focused about getting out on a Sunday, and maybe doing a couple of extra miles on a Wednesday.

Hoping for some good weather in March too.

Happy Running Folks!

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Afternoon folks

I've just got time (between coming from and going back to work), to do my race report from yesterday cross country, and a quick catch up on how the training is going.

Saturday 13th

I had to dash back from work to get over to Wrekenton before the juniors started (which also meant I had to give the parkrun in Sunderland a miss), but managed to get there in time to set up shop with Simon and Alan at registration.  We had very few entries on the day compared to previous meetings, so the day was a little more relaxed than normal.

Once the under 13s and under 15s results were sorted, there's a little bit of a gap as the senior mens race takes place.  This gave me the opportunity to get changed into my xc gear and take a warm up jog over to the course.

Despite the sun trying to get out, the wind was still bitterly cold, but you do warm up once you get going.  The course itself is an interesting one with a few hills (well one hill you have to go up and down a few times), and plenty of mud   This is what cross country is all about!

I'd opted for my new fell shoes (so I could run back to HQ after the race to do the senior ladies results with Alan) and I was really pleased with how they performed.  Very lightweight, the let the water and mud back out when I went plodging, and they were good on the hard ground too - very happy.

They did look like this:

and then like this once I'd finished

My leggings were in a much worse state than normal, but they're easier to clean

Anyways...the race...

I set off with the plan of just bimbling round at a steady pace and hoping not to drop right back down the field.  I had an idea that I'd like to finish somewhere around 50th (which is what I did at Farringdon), so when I saw I was around the same position as Helen from Blyth after the first mile I was quite happy to try and stick with her for as long as possible.  I seemed to do well on the muddy bits opting for the "plow straight through the middle" approach, and not too bad on the hills, but was losing ground on the flat as I slowed a bit to try and recover.

Lisa from Wallsend caught and overtook me about halfway round lap 2, I was pleased I'd lasted as long without dropping back too far, but I couldn't catch her or Helen as we came round to the final hill.  A lady from Elvet caught me on the hill and sped off down the other side (maybe shes a fell runner or something 'cause she was bloody quick on the way back down) and I kind of bimble round to the finish in the not too bad time of 33:16.  The last time I did it in 2008 I got round in 30:17, but to be fair I was a lot fitter and had a really good season that year.

I hung about for a few minutes to congratulate some people, then sped back off down to race hq with some results!

Talking of which - you can see all of the results on Sportsofts race results page: here

Many grats to Kelly on 21st place - cracking running, and to Helen & Lisa (my main running vet's rivals ), and a big thankyou to all of the marshals, officials and folks from Saltwell Harriers who made the day possible!

Thursday

Evil mastermind coach Jim set a fairly easy session by his standards (which makes me wonder if he was lulling us into a false sense of security for this weeks upcoming torture), of 8 x 500 - 50 walk, 50 jog recovery

I couldn't seem to get my pace correct for this one, so my times were all over the place, which is a shame cause I've been pretty good recently

2:07, 2:08, 2:09, 2:00, 2:10, 2:07, 2:07, 2:02

I've got no idea what happened with rep number 4 - must have had a sugar rush or something

Wednesday

Bimbled round the usual Wednesday Hebburn Tech >Victoria Road > York Avenue >Mill Lane route with Jim.  It was really nice to set off when it was light outside for a change.

Tuesday

A new session devised by the resident evil genius (I'm getting visions of him sitting stroking a white fluffy cat here now  in a Blofeld stylie)

I digress...where was I?

Oh yes evil genius

A new session on Leam Lane involving 6 x 1300m reps.  It's tough enough doing 3 or 4 nevermind 6, but I gave it a good shot and was pleasantly suprised that I managed ok and didn't collapse into a heap afterwards.

times were: 5:29, 5:38, 5:47, 5:37, 5:47, 5:37

Pretty consistent after the first one where I tried (and failed) to keep up with Peter.  A canny 10 second difference on the up hill vs downhill reps too.

So all in all not a bad weeks running.  I missed my long run (again) today, but I had to work and something's got to keep me in race entry fees

Happy running folks!

Tags: NEHL 4 Wrekenton cross country 2010, North East Harrier League

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Morning Campers

Thought y'all may be due an update, and as I'm loaded with cold I've got time off running to do one

Things have been going pretty well (other than the cold), now that Coach Jim seems to be back with a vengeance, but I'll get to that later.  I've been really busy with work so I've missed a couple of the longer runs, especially on a weekend, but I don't think it'll do too much harm at this time of year.  After the marathon in November the longest I've managed to get out and do in one go is 8 miles.  It seems so short in comparison to the training runs I was doing in the run up to the race, but I'm trying just to get some of my speed back now, so I think I can sacrifice a couple of the much longer weekend runs.

The last couple of weeks have been good for my club sessions.  I've been working pretty hard and I'm starting to see some results.

Tue 26 5pm  Warm Up 1.8m - 15:00  8:20 min/mi 7.2mph
Tue 26 6pm  New Road 3.73m - 26:20  7:04 min/mi 8.5mph

New road session was 4 x1500 (well, just slightly over 1500m).  I was a little quick off the mark on the first one, as per usual, but the rest of the reps were spot on:

6:17, 6:41, 6:41, 6:41

Thu 28 6pm Track Session 2.98m -  21:16   7:08 min/mi 8.41mph

8x 600, 100 walk 100 jog recovery.  Pretty consistant pace on each rep:
2:37, 2:38, 2:39, 2:42, 2:41, 2:40, 2:39, 2:40

Sat 30 9am Race 3.11 - 24:55   8:01 min/mi 7.49mph

Newcastle parkrun - was 2nd lady in the super slow time of 24:55 (mind you Lynn wasn't that far ahead of me either) - this was due to the 2.5" of snow we had to run through, but at least I got to test out my new fell shoes. 

The rest of Saturday was taken up with the Townmoor cross country.  I decided not to run, but I was doing the ladies & junior girls results with Alan, so I was up there all day.  This meant that all of my work from Saturday was shifted to Sunday so I missed my long run again.

Tue 2 5pm Warm Up 1.3m - 12:47   9:50 min/mi 6.1mph

Tue 2 6pm  Hill Session 5.25m - 43:11   8:14 min/mi 7.29mph
Tue 2 7pm  Warm Down 0.7m - 7:15   10:21 min/mi 5.7mph

Coach Jim's evil hill torture session.  10 x Springfield (Field Terrace & Kitchener Terrace).  Hard up, hard along, easy down.  This is a really tough session but I worked really hard (and was only lapped by Craig once ).  I did look up my time from the last time we did this session, and was well happy - 44:03 down to 43:11. 

Wed 3 6pm  Wednesday Run 5m -  52:29 10:30 min/mi 5.72mph

I did a mile or so before meeting the guys & Helen at York Avenue, then pretty much as we set off it started to snow .  I was knackered from the night before, so Alan & I did the shorter route (not that it took much arm twisting).  As we made our way back to York Avenue the ground started to ice up and was too slippy to run on, so we were forced to walk.  Not the best time in the world but at least I got out.

Thursday was a bit of a write off in terms of running - I woke up feeling a bit off (I thought it was after my trip to the hygenist, but now know it was cause I'm full of cold), so I wasn't gonna go down to the track.  Jim texted me the session so I decided just to pop down and let folks know what it was.  There was only Jimmy & Alan turned up (and Jimmy buggered off somewhere) which just left Alan.  I decided just to go home.

So that's me up to date.

No parkrun for me this morning as I don't want to turn this cold into one of those things that lingers for weeks - I'm actually starting to listen to my own advice!

Happy running folks

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Hi folks
It's great to be back out there running!
After over a month of sitting about on my behind watching telly and eating too much, I finally got myself into gear and wen't back to the running club.  It wasn't that I had an injury, or had even lost my mojo, it was just a combination of work, icy bad weather, and the dark nights which kept me tucked up at night on the sofa, instead of being out there with my trainers on.

So, what better way to get back on track than to set a few goals for the year.

After my holiday in Malta (and the aftermath of my marathon training) I'd put on a few pounds, so the first thing on the list was to shed a few unwanted pounds of excess baggage.  I'd somehow managed to get myself up to 10st 4lbs , so I've joined my namesake's (another Vicki Thompson) weightloss thread on the Runners World forums.

1st January : 10st 4lbs
8th January : 9st 13lbs
15th January: 9st 12lbs
22nd January: 9st 12lbs

Ok...so I know it isn't going very quickly, but at least it's heading in the right direction

Second on the list was basically a return to fitness.

Lest I end up with an arse the size of a planet I really needed to get out there.  I started on the 12th (due to work etc) but I've managed to stick with it so far.  I know that once I get going I'll be fit in no time.

Tue 12th
Warm up - 2m 20:00 10min/mile 6mph
Hill session 2.8m 20:00 7:09min/mile 8.4 mph
Pool session 0.37m 16:00 43:15min/mile 1.39 mph

Thu 14th
Warm up - 2m 17:00 8:30min/mile 7.06 mph
Track Session - 2.49m 18:03 7:15min/mile 8.28 mph (4 x 1000) 4:27, 4:58, 4:39, 4:39

Sat 16
Newcastle Parkrun 5k - 3.11m 23:23 7:31min/mile 7.98 mph

Mon 18
1hr of aerobics & circuits

Tue 19th
Warm up - 3.75m 35:00 9:20min/mile 6.43 mph
Jarrow & Hebburn 5k time trial - 3.11m 23:15 7:29min/mile 8.03 mph

Wed 20th
Short Wednesday run - 3.73m 31:00 8:19min/mile 7.22 mph

Sat 23rd
Sunderland Parkrun - 3.11m 23:13 7:28min/mile 8.04 mph

Sun 24th
Longish run - 8.5m 1:13:11 8:37min/mile 6.97mph

So not too shabby this week - 5k times seem to be heading in the right direction, though I still have another 2 minutes to knock off to get back on target.

Not sure if I'll be doing the Town Moor cross country, but I'll be there to do the results so I can see if I have time on the day - otherwise I may try and do the parkrun in the morning, then just hang about for a couple of hours.

Happy running folks!

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Hello Campers

A long, long, time ago (ok last week ) I was in Malta

Episode I : The Floating Menace

...otherwise known as snow.  Our flight out there was delayed because of the white stuff.  So what was supposed to be a get there for 7:30pm, became a 11:30pm arrival at the hotel.  I'm not complaing too much though cause we could have been like the poor souls stuck in the Eurostar, how rubbish was that

Episode II: Attack of the Steps

OMG how hilly is Malta.  We were staying in Valletta at the bottom of one of the steepest hills in the city (and there are lots).  I had taken my running kit with the thoughts that I'd do at least 3 5ks in the 7 days, but after walking almost 6 miles up and down steps on the first day, both mine and the hubby's calves were aching.  We retreated to the comfort of the indoor pool to try and recover.

Episode III: Revenge of the Stairs

Unfortunately to go anywhere we had to walk up the hill to get to the main bus terminal.  So I'm counting every day of the holiday as a hill session (I'm sure coach Jim won't mind )

Episode IV: A New Hope

The one ray of light in the running aspect of being away was the fantastic gym facilities at the hotel we were staying in.  Before a great day out sightseeing and eating some of the great food out there, I could nip downstairs and have a bit of a swim.

So for my only proper session for the week I thought I'd pop my triathlon training cherry and give all three disciplines a go on one day albeit in the gym and back to front.

Run: 5k : 21:20 (treadmill)
Bike: 5k : 13:40 (exercise bike)
Swim: bimbling round in the pool afterwards

The outdoor pool looked lovely, but I was advised by the gym staff that I'd be mad to go in there, as it was quote 'freezing'.  Being that I'm a hard diver lass who has been in the North Sea in November in a semi-dry, I thought that an outdoor pool in 24 degrees was no challenge.  The outdoor pool was bigger too so I thought I could do some laps and get some proper swimming in.

Wrong wrong wrong.

I stuck my foot in and it seemed ok, then sat down on the edge, bracing myself for the initial omg this is cold factor.  Then jumped in. 

It was sodding freezing.

I was madly waving my arms and legs trying to warm up (with little effect) but I didn't want to lose face, so I stayed in for a good 10 mins, climbed out, and calmy walked in and got into the indoor pool .

Episode V: The Airline Strikes Back

We had checked out on the last day, and were killing time sitting in a café in Sliema.  Hubby was checking the flight times on his phone when the worst thing that could have happened did - they cancelled our flight.  We had no point of contact with Easyjet, or a number to ring, so we got straight in a taxi and went over to the airport.  After some discussion with one of the staff there (we were the first to arrive) it turned out that they had no staff for the flight so they had changed it to the next day.  Folks started turning up expecting to fly, but of course there was no plane coming from Newcastle to pick us up.

Fair play to Easyjet though, once everyone arrived they shipped us off to a 5 star hotel, with dinner, brekkie and lunch before our return flight the next day!

Episode VI: Return of the Geordie (I like that one hehe)

Second attempt at getting back to Newcastle was also hampered by the weather.  I knew there was something wrong when we flew past the Metrocentre twice.  After the two attempts at landing at Newcastle the pilot came on and said there was a problem.  It was a great relief when it was only hailstones on the runway (and not that something had fallen off the plane or engine failure etc)  but we were low on fuel so we were landing at Glasgow

We did land ok, refueled then got back in not much more than my 5k time - a little over 25mins

Yay!

Anyways - apologies for the epic tale - will be back on this afternoon with my Resolution Run report assuming it's still on with the inch and a half of snow out there!

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I'll start with the bike stuff.

After a pretty hairy time on the bike last week I was kind of thinking that it would take some kind of act of god for me to be able to improve enough to take part in the triathlon next year, but I decided to give it another go this morning. 

After I got the lads vans loaded up and they set off I got the bike out and went for a bit of a bimble around the warehouse again.  The dog was loving it - trying to leap onto my lap, but once he realised he was actually getting a really good run-around, he set off ahead of me and I was able to do some laps.

So (and I know this is very slow, but I'm rubbish at the mo), it was seven laps at around 300m per lap, in 8 minutes - bearing in mind that I had to slow down for the bends, and to avoid colliding with the hound.  That's 6:09 mile pace - 9.75mph (and I did my 200s on the track quicker last week) but it's a start.

On with the running stuff...

Tonight was the club 5k time trial - the conditions were perfect, and we had a pretty good turn out.  I was set off after Alan & Helen (30secs?) so my aim was to try and catch up.  I caught sight of them as we left the village, but it took me all the way past the Lakeside pub to catch up.  I was literally only metres behind them for a good mile, but didn't seem to have that bit of oomph to get me there.  Once I did catch up, Alan took up the pace and motored past me again.  Brian came flying by with Peter hot on his heels.  I was tiring, but managed to make it through to the finish in under 23 mins which was my goal.

Distance: 5k, time: 22:47, pace: 7:20

Not too unhappy with that to be honest - it's pretty much on par with the last couple of parkruns I've done (22:44 & 22:41) on a much tougher course.

Well done to everyone tonight - and a special well done to Peter for going sub 20 mins for the first time!

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Morning Campers

Well it's coming up to that time of year where you start to think about next year's targets, and how you've done this year.  I'll start with the year so far, then crack on with my list of goals for 2010.

2009 - year of the sicknote

I had a pretty rubbish year to be honest, starting in January & February with the ligaments in my ankle - couldn't run properly till March.  Since then I've had two bouts of flu which had me laid up in bed, and a chest infection.  It's not all bad though.  I managed to crack my 1 mile & 10 mile pbs, and I survived my first marathon (even if I was disappointed with the time).  I couldn't get close with my 5k & 10k times, but given that I started my marathon training in June I only really had a few 10ks which I entered this year.

Another good thing to come out of 2009 was the addition of the Sunderland Parkrun,  I've done two so far (because of work and pulling my back), but I'm hoping that next year they should serve as a good fitness gauge.

2010 - year of the triathlon

I'm really looking forward to doing my first tri, I've now been out on a bike (after a 24 year break), and did manage to do a few laps inside the warehouse at work once I'd got the hang of it (and Andy let go of the seat ).  The cycling is gonna be the toughest part, but I've got 8 months to train for it, and it'll be a sprint tri - 400m swim, 20k bike, 5k run, so even if I'm totally rubbish at the bike at least it's not a huge distance to try and cover.

I've also got some canny race time goals for next year too - keeping my running fitness up.

• Sub 2:55 800m (pb 2:56)
• Sub 5:40 1500m (pb 5:49)
• Sub 6 mile (pb 6:09)
• 12min 3k (pb 12:23)
• want to get as close to 20:10 as possible over 5k (pb 21:07)
• 43:30 for 10k (pb 43:50)

I'd also like to crack 1:14:00 for 10 miles at Tynedale in September (pb 1:14:04), but I'm not worried if I don't

Races for 2010

I'm entered for the Resolution Run 10k on New Years day - 10k on the Town Moor again, not sure I'll be loving or hating it but at least it's only two small laps and not five big ones.  I lost my shoe in a bog the last time I did it, so I may have to tape them onto my feet, or give my xc spikes a go if it's really muddy.

I've also got my entry in for the North Tyneside 10k - one of my favourite races along the coast from North Shields to St Marys lighthouse.  That one is on Easter Sunday.

Other than those I'm hoping to do these:

• 9th Jan - NEHL 2 (cross country) at Cramlington
• 30th Jan - NEHL 3 (xc) at the Town Moor (lol not again...'ware the moor)
• 13th Feb - NEHL 4 (xc) at Wrekenton
• 20th Feb - NEHL 5 (xc) at South Shields
• 6th March - Royal Signals Relays (if I can get a team from the Jarrow & Hebburn ladies)
• 27th March - NEHL 6 (xc) at Prudhoe
• 4th April - North Tyneside 10k
• 11th April - Sanddancer 10k multi terrain
• 18th April - Rising Sun 5m (Wallsend)

I'll also do the Pier to Pier depending on the date, Clive Cookson 10k, and the Sunshine Run 5k in July.  This leads me up nicely to my choice of two sprint tris in August - the T&W Fire Brigade Hebburn tri, and the Sun Tri in Ponteland.  I'm pretty sure that the Hebburn one fills up pretty quickly, so I'll have to be on my toes getting the entry form in.

Training - back down to earth now for a training update from this week

After picking up that silly back injury last week I was sensible - listened to my training gurus (Alan, Helen, Jim and Mick) and took a week off.  It's done me the world of good, and with the assistance of a microwavable heat pack (thanks for the heads up on that one Mick) I'm now almost fixed!

Tuesday 8th saw me back at the club for a pretty swift training session on Wood Terrace.  Anti clockwise round to the roundabout (.42 miles average for each rep) 200 jog recovery
3:02, 3:00, 2:54, 2:46, 2:46, 2:43

total distance:2.52 miles, 17:11 (6:49 pace)

Wednesday 9th - usual Wednesday bimble - shorter route cause I was bloomin' knackered

Thursday 10th - track session:

17 x 200 - 3 man 10k relay, this was first proper track session since my marathon and I was feeling good.

First rep was pretty slow till Jim said "these are supposed to be fast" lol, but I got progressively faster finishing on 39 secs for the last 200.

total distance 3400m 12:55 (6:07 pace)

Apologies for the epic post, but some inconsiderate so & sos stomped down the back lane shouting at each other at 3:45am So I've been awake for bloody ages   Hoping to get a bit of a nap at some point this morning.

Happy running folks!

Tags: Goals for 2010

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