lunch 7 miles 7:30 pace..
pm: 8.5 miles with UPenn track team, at the superb Franklin Field Stadium.. what a track to train in..
5 x 2km reps, 5:10-5:20 min mile pace.. 2 min jog recovery...
awful..
Others were doing 3 x 5km reps, 5:30, 5:15 and 5 min mile pace...
Those kind of paces I would need to be chased by a monster to get!Originally Posted by IainR
http://www.mikkmurray.co.uk - My art and running blog! Go on.. Take a look!
It wasn't nice.. but class runners to train with
This is the school stadium, incredible.. 50,000 all seater stadium for a University team.
http://www.pennathletics.com/ViewArt...l?ATCLID=66184
Tuesday, 1000m swim, stretches,weights(3kg)for upper body tone,core stability, then last night a steady 10k club run, feel ok after the weekend and hope to do Midgley Moor Race this week. Ian put the bath down as swimming and you can count the legs as weights after the weekend, well done mate.
Last edited by Big Compass; 19-03-2014 at 11:42 AM.
Stephen Batley Skyrac AC,
Specific,Measurable,Attainable,Relevant and Time-Bound
S: 14.2 miles steady on roads and trails
M: am: 9.2 miles on hilly trails in wissahickon gorge. pm: 4.1 miles steady.
T: am; 6.8 miles steady. pm: 9 miles with 5 x 2km reps, 5:10-5:20 pace.
W: 15 mile road run 6:47 pace
T: am: steady 7 miles. pm: 6.4 miles with 1 x 3.6 mile temp 5:50 pace
F: am: 10.4 miles on trails 7:25 pace. pm: 6.6 miles on trails 8:30 pace
S: 12.2 miles on road and trail 6:55 pace
Nice week, 102 miles and good chunk of decent running.
some week that Iain, you must be flying!
I'm going to struggle to hit 50mile for the month of March :/ damaged ligaments around arch of foot, cause of injury, racing in knackered old racing flats, seems to be taking forever to get better...
5.2 miles and 1300ft, Up Grindsbrook, along to Ringing Roger and down the zig zags. Bumped into a mate and finished the skyline with him. Gorgeous day, mostly..
http://www.mikkmurray.co.uk - My art and running blog! Go on.. Take a look!
Think the navigation weekend caught up with me, Wednesday did a steady run along the Dalesway but RHR was 47 normal is below 44,average is 42,Thursday did hill reps but poor again RHR 48, Friday rest then Saturday should have been an easy run just 30min, but was shattered RHR again 48, missed Midgley Moor race, feel much better this morning
Stephen Batley Skyrac AC,
Specific,Measurable,Attainable,Relevant and Time-Bound
Fourth run in four days tonight
Poacher turned game-keeper
Bad one.. plantar faciitus?
Feeling Ok on 100-110 so will do 3 weeks and then an easy week next week as have a week away skiing, maybe just 70 then a 10 mile race..
Its tiring but not too bad and dont feel I'm risking injury.
Today, steady 4.1 in the morning,
PM: track session, 1.5 mile warm up then 8 x 1km reps, in 3:15-3:20, then 200m jog recovery.. not much recovery so was hard work.
Averaged 5:10 pace for the 8 x 1k's and that was in wind and snow.
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