#TheMasterplan
When I came back from my family holiday in France, I decided that I was going to have one last crack at running some half decent times again.
2011 has been horrible, my races thus far have gone -
Feb 26 5k Parkrun 18.45 2nd.
Ouch, got lost and ran like a proper bum.
Mar 6 5.4 Frostbite 6.16/mm 17th place.
Weakest Frostbite field ever and I had a real shocker. I actually barely managed to overtake someone walking up hill with a mile and a half to go.
Mar 27 10k Thorney 36.30
Pretty good considering but could not run any faster than 5.50 pace
May 30 10k Hatfield Broad Oak 36.30
Same again, was hoping to pb and got into pretty good shape after losing fitness through illness
Jun 4 5k Leeds Parkrun 18.03 5th
Ran quicker that evening on a steady run. Legs did not want to work
Jun 22 Eye 5k 17.11
Pretty good after everything I had been through and an improvement on the years performances
Jul 6 Peterborough 5k 16.49
Good run, fast course & erfect conditions but cracks in training already showing
Jul 30 3k SC Southern League 11.00
Started like a loon and died, nowhere near what I wanted
Aug 3k SC Southern League 11.04
Not as bad as last time but still shit
Oct 2 Frostbite 5 miles 30.49 34th
Worst position for 2 years, horrible and I was trying HARD in this race!
Oct 9 Gt Eastern Half 1:23.10
Training run - pretty good effort bang on for that but 7 mins off pb!
Oct 30 Fenland 10 29th place 1:04.17
Awful, truely awful I wanted the world to open up and swallow me after this
Nov 20 St Neots Half 15th place 1:19.35
Best race of the year and more in te tank
So thats a summary of all my races. A 16.49 5k and a 1:19 half are all I have to show for 2054 miles run.
BUT, like I said I set myself a plan n August and that was to spend September and October base building. Easy miles just building up my leg strength so that I can handle quicker runs. I did no quick running except races and it showed. I am sure between the first Frostbite and Fenland 10 there were some people feeling pretty embarassed for me and to be honest I was so frustrated with my performances but knew I was going to be shit.
Stage 2 was to start in November and to include tempo work into my training. This has seen my running go from 6:26/mm for 10 miles to 6:05/mm for a half. Progress.
And tonight showed that I am starting to get back into the swing of it. What I really want to see is solid running when it's not great. Tonight my head just wasn't in the training but I put a really good session together. 3 x 3k in 10.20, 10.07, 10.10. 5:30-5:40 pace. I always say anyone can train when it's easy and it's the tough days that build you up.
Bang in the middle of stage 2 now, need to keep my interval session going, a solid tempo and a good long run every week. Anything on top of that is a bonus but now I want to run a 20 miler at least every other week in preperation for stage 3 :)
So I have run like a bum all year but I hope now that I am turning the corner. Bedford half is the big test, just got to get my head ready for that one!
2011 has been horrible, my races thus far have gone -
Feb 26 5k Parkrun 18.45 2nd.
Ouch, got lost and ran like a proper bum.
Mar 6 5.4 Frostbite 6.16/mm 17th place.
Weakest Frostbite field ever and I had a real shocker. I actually barely managed to overtake someone walking up hill with a mile and a half to go.
Mar 27 10k Thorney 36.30
Pretty good considering but could not run any faster than 5.50 pace
May 30 10k Hatfield Broad Oak 36.30
Same again, was hoping to pb and got into pretty good shape after losing fitness through illness
Jun 4 5k Leeds Parkrun 18.03 5th
Ran quicker that evening on a steady run. Legs did not want to work
Jun 22 Eye 5k 17.11
Pretty good after everything I had been through and an improvement on the years performances
Jul 6 Peterborough 5k 16.49
Good run, fast course & erfect conditions but cracks in training already showing
Jul 30 3k SC Southern League 11.00
Started like a loon and died, nowhere near what I wanted
Aug 3k SC Southern League 11.04
Not as bad as last time but still shit
Oct 2 Frostbite 5 miles 30.49 34th
Worst position for 2 years, horrible and I was trying HARD in this race!
Oct 9 Gt Eastern Half 1:23.10
Training run - pretty good effort bang on for that but 7 mins off pb!
Oct 30 Fenland 10 29th place 1:04.17
Awful, truely awful I wanted the world to open up and swallow me after this
Nov 20 St Neots Half 15th place 1:19.35
Best race of the year and more in te tank
So thats a summary of all my races. A 16.49 5k and a 1:19 half are all I have to show for 2054 miles run.
BUT, like I said I set myself a plan n August and that was to spend September and October base building. Easy miles just building up my leg strength so that I can handle quicker runs. I did no quick running except races and it showed. I am sure between the first Frostbite and Fenland 10 there were some people feeling pretty embarassed for me and to be honest I was so frustrated with my performances but knew I was going to be shit.
Stage 2 was to start in November and to include tempo work into my training. This has seen my running go from 6:26/mm for 10 miles to 6:05/mm for a half. Progress.
And tonight showed that I am starting to get back into the swing of it. What I really want to see is solid running when it's not great. Tonight my head just wasn't in the training but I put a really good session together. 3 x 3k in 10.20, 10.07, 10.10. 5:30-5:40 pace. I always say anyone can train when it's easy and it's the tough days that build you up.
Bang in the middle of stage 2 now, need to keep my interval session going, a solid tempo and a good long run every week. Anything on top of that is a bonus but now I want to run a 20 miler at least every other week in preperation for stage 3 :)
So I have run like a bum all year but I hope now that I am turning the corner. Bedford half is the big test, just got to get my head ready for that one!
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