Plan wk8

DATE	EXERCISE	DIST
30/1/06	Easy	5
31/1/06	Steady	10
2/2/06	Easy	5
3/2/06	8*800	8
5/2/06	Endurance	18

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.

Plan wk 7

DATE	EXERCISE	DIST
23/1/06	Easy	4
24/1/06	Steady	8
26/1/06	Easy	4
27/1/06	8*800	8
28/1/06	Easy	5
29/1/06	Endurance	21

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.

Plan Wk 6

DATE	EXERCISE	DIST
16/1/06	Easy	5
17/1/06	Steady	8
19/1/06	Easy	5
20/1/06	7*800	8
22/1/06	Endurance	20

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

DATE	EXERCISE	DIST
10/1/06	Steady	6
12/1/06	Easy	5
13/1/06	7*800	8
15/1/06	Endurance	19

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

DATE	EXERCISE	DIST
2/1/06	Easy	5
3/1/06	Steady	7
5/1/06	Easy	6
6/1/06	6*800	7
8/1/06	Endurance	17

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

DATE	EXERCISE	MILES
13/12/05	Steady	8
15/12/05	Easy	5
16/12/05	5*800	7
18/12/05	Endurance	15
20/12/05	Steady	8
22/12/05	Easy	5
23/12/05	5*800	7
25/12/05	Endurance	15
26/12/05	Easy	5
27/12/05	Steady	5
29/12/05	Easy	5
30/12/05	6*800	7
1/1/06	Endurance	16

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!!