Sunday, January 29, 2006

Plan wk8

DATEEXERCISEDIST
30/1/06Easy5
31/1/06Steady10
2/2/06Easy5
3/2/068*8008
5/2/06Endurance18

Progress Wk7

Good easy run on the Monday, trouble on Tuesday with the planned 8 mile steady, legs didn't feel right from the start, slight cold/temp so didn't push too hard and took the rest of the week at easy pace, no speedwork on Friday, legs starting to recover, 21 miler in Arrochar on Sunday went ok, beautiful morning, good company.
50 miles completed to a plan of 50.

Sunday, January 22, 2006

Plan wk 7

DATEEXERCISEDIST
23/1/06Easy4
24/1/06Steady8
26/1/06Easy4
27/1/068*8008
28/1/06Easy5
29/1/06Endurance21

Progress wK 6

Going forward again this week, started with an easy 5 miler then a steady 8 miler at slightly faster than race pace with 4 good hills thrown in. With a club xc race on Saturday followed by the standard 20 miler from Ardgarten on Sunday (climbing 4000' plus) the Yasso's were set aside this week. xc race went well with a pb by 20 odd seconds in calm/damp conditions.
45 Miles completed to a plan of 46.

Thursday, January 19, 2006

Plan Wk 6

DATEEXERCISEDIST
16/1/06Easy5
17/1/06Steady8
19/1/06Easy5
20/1/067*8008
22/1/06Endurance20

Wednesday, January 18, 2006

Progress Wk 5

This is an easy week! The aim from now on is to carry out steady runs at target race pace, uneven this time but should sort itself out over the next few weeks. Up to 7 Yasso's now finishing in the dark on a waterlogged Posties track, with flooding on about 20% of each lap. Long run moved to Arrochar to get off road as much as possible. Ran from Succoth to the Rest and B Thankful on forest tracks coming back via the Cats Crag loop, managed to keep the road work down to about a mile. Started slow so felt ok at the end, included 3500 feet of climbing. Welcome breakfast in Tarbet after.
39 miles completed to plan of 38.

Plan Wk 5

DATEEXERCISEDIST
10/1/06Steady6
12/1/06Easy5
13/1/067*8008
15/1/06Endurance19

Progress Wk 4

Started running again on the 2nd of January and turning over a new leaf managed to stick to the plan rather than try and catch up for the loss of week 3, gold star. Usually try to catch up with disatrous results, managed to hit the Yasso target times with lowest HR to date, more evidence that the rest seems to have done some good, good long slow run on a sunny Sunday am over to Ardmore point, beautiful air, blue skies & sea but freezing.
41 miles completed to plan of 42.

Plan wk4

DATEEXERCISEDIST
2/1/06Easy5
3/1/06Steady7
5/1/06Easy6
6/1/066*8007
8/1/06Endurance17

Thursday, January 12, 2006

Progess wks 1 to 3

Everything went fine until 23/12 when high heart rate and failure to achieve target times (should have) indicated potential problems. Politics dictated that I ran 25/12 Endurance on 26/12. The rest of the month did not happen due to just not being right! 69 miles completed to plan of 92, don't panic it's christmas...

Plan wks 1 to 3

DATEEXERCISEMILES
13/12/05Steady8
15/12/05Easy5
16/12/055*8007
18/12/05Endurance15
20/12/05
Steady8
22/12/05Easy5
23/12/055*8007
25/12/05Endurance15
26/12/05Easy5
27/12/05Steady5
29/12/05Easy5
30/12/056*8007
1/1/06Endurance16

Dumfries Marathon '06

Having been seduced by Hill Running over the past few years I have been unable to find the motivation to do another marathon.

Finally the itch has to be scratched & have another go!

In 2002 I did both the Dumfries & London marathons and Dumfries being resurected for 2006 has given me a target, so all things being equal I'll be there on the 19th of March.

For races like this I need a structured programme to avoid burnout as I move towards D day. This also has to fit in around family life and work, not easy!

So here goes, I'll publish my programme for each week in advance along with a resume of the previous weeks effort. (Dec '05 in arrears!!).

The type of programme I develop work for me but is basically 2 or 3 weeks forward then 1 week back, each week comprising the usual weekend long run, off road if poss, 1 progressive speedwork session, 1 longish hilly run and the rest as easy as my nature permits.

Weekly mileage planned to start about 35 building to 60 then a 3 to 4 week taper.

For those who know the area a favourite easy run would be up the Stoneymollen and along the moor returning to the Vale by the radiomast and the cemetary!!