RPHM Training - Week 6, Day 4
#Goal: Easy long run, 8k @ 7:53 pace
Achieved: 8.12k @ 7:08 pace. Was okay until 6k, then I had to drop to a walk. :(
RPHM Training - Week 6, Day 3
#Goal: 2.8k @ 7:53 pace
Achieved: 2.84k @ 5:48 pace
I started a new job this week, and the hours have thrown my schedule out of whack somewhat. The new office has a gym so I did some treadmill running on Friday, but I can't figure out how to track that on Endomondo without having to type it in manually.
RPHM Training - Week 5, Day 4
#Goal: Easy long run, 8k @ 7:53 pace
Achieved: 5.71k @ 6:21 pace
RPHM Training - Week 5, Day 3
#Goal: Easy run, 2.8k @ 7:53 pace
Achieved: 2.85k @ 5:52 pace
RPHM Training - Week 5, Day 2
#Goal: Intervals
Achieved: Achieved distance ahead of time goal.
RPHM Training - Week 5, Day 1
#Goal: Intervals
Achieved: Aborted due to a sudden nose-bleed mid-run
RPHM Training - Week 3, Day 4
#Goal: 8k @
Achieved: 6.4k @ 7:10 pace
Felt okay until 5K, then it was hard to continue. Ended up dropping to a walk for the rest of the way, skewing my pace recording.
Next week I will not be able to run, and the week after is phase 2 - starting with the interval training.
RPHM Training - Week 3, Day 3
#Goal: 2.3k @ 7:53 pace
Achieved: 2.64k @ 6:52 pace
RPHM Training - Week 3, Day 1
#Goal: 4.3k @ 7:53 min/km pace
Achieved: 4.12k @ 6:22 min/km pace
RPHM Training - Week 2, Day 4
#Goal: 8K @ 7:53 pace
Achieved: 4.84K @ 6:03 pace
Couldn't last the 8K, but I did get past half way, which is a start, considering I was struggling to hit 3K not too long ago.
RPHM Training - Week 2, Day 3
#Goal: 2.3K @ 7:53 min/km pace
Achieved: 2.47K @ 7:01 min/km pace
RPHM Training - Week 2, Day 2
#Goal: 4.4km at 7:53 min/km pace
Achieved: 4.84km 6:18 min/km pace
RPHM Training - Week 2, Day 1
#Cooper Test today. To see how far I can run in 12 minutes. Answer? 2.18 km. My personal best for a Cooper Test is 2.8km, so I am about 0.7km slower. Not too bad, but it does prove my fitness has dropped since my peak fitness.
Next run on Friday (4.4km @ 7:53min/km target pace)
RPHM Training - Week 1, Day 4
#Goal: Long Run 8K @ 7:16 min/km pace.
Achieved 4.58k @ 6:53 min/km pace. Fell way short of my target, but it is still early in the plan. I must really up my game (and mileage)
RPHM Training - Week 1, Day 3
#(Day 2 missed due to weather)
Goal: Easy 2.3k run at 7:16 min/km pace.
Achieved 2.38k at 6:11min/km ave pace
RPHM Training - Week 1, Day 1
#Target: 4.3km run at 7:16 min/km pace. Achieved 4.69km @ 6:44 min/km pace.
Next run on Friday, 4.4km run, easy pace at 7:16 min/km. Today’s run was a toughie (haven’t run in excess of 3K for a while).
RPHM Training
#My plan has been setup and starts this week. First run is on Wednesday and is a 4.3 km run with a 7:16 min/km target pace.
Royal Parks Half Marathon
#I have got a place in the Royal Parks Half Marathon. Now waiting for my race pack to arrive. In the meantime, I will be adjusting my training plan.
Royal Parks Half Marathon
#I got an email over the weekend from the organisers. The race this year takes place on Sunday 11th October. You can register your interest and be advised when the ballot opens by going to the site or going to http://www.royalparkshalf.com/Take-part-ballot/. The ballot opens tomorrow (27th January) and runs through to 4th February. You get notified on the 6th Feb if you got a place.
I tried to get into the race last year, and lost out during the ballot. Nonetheless, I’m going to try again this year. Currently trying to build up my mileage again after an extended down-period due to work pressures. Yes, as much as magazines such as Runner’s World and medical professions dispute that, work does impact your mental state and that in turn carries over into your running. Some may find it easy to ditch the work mindset and run, others (like me) don’t find it so easy…
Robin Williams: Marathons
#Nike+ Training
#I haven’t used the Nike+ Running app for a long time, since getting a SportWatch. However, I dug it back out after starting to use the Nike Training Club app (as it ties into the Running app to check you have done a running workout). Now, Nike have put in a coach with plans for 5K, 10K, Half Marathon, and Full Marathon distances. Interesting.
I’m starting off with the 5K, and using the Intermediate plan (aim to beat personal best)
Plan starts tomorrow
Related articles
Virgin Money London Marathon - Shobukhova doping ban, Virgin London Marathon - Latest Race News
#The Virgin Money London Marathon was disappointed to hear the news that Liliya Shobukhova has been handed a two year doping ban by the Russian Athletics Federation (VFLA).It notes that the VFLA has annulled Shobukhova‘s results from 9TH October 2009, which includes her results in the London Marathons 2010 – 2011. If this decision is confirmed after any appeal, then it would mean that results from the years she ran in the London Marathon 2010 (1st) and 2011(2nd) or would be annulled.
Hugh Brasher, Race Director of the Virgin Money London Marathon said, “London Marathon is at the forefront of the fight against doping in our sport, and we are very proud to have been the first major marathon to introduce blood testing for all of our elite competitors, prior to each event. This mandatory blood testing commenced at the London Marathon in 2002, and has continued with all our elite competitors throughout. As one of the world’s leading marathons, we continue to work very closely with UK Anti-Doping, the IAAF and WADA with the aim of eradicating drug taking in our sport.”
As part of London Marathon elite athlete contracts, any athlete found guilty of a doping offence will be required to repay any prize or appearance money.
The athlete has a right to appeal the Federation decision. London Marathon is unable to comment further until that has either expired, or any appeal has been determined.
Virgin Money London Marathon - Shobukhova doping ban, Virgin London Marathon - Latest Race News.
Sheffield Half Marathon somehow still a roaring success despite chaotic cancellation | Metro News
#
Despite the Sheffield Half Marathon being cancelled moments before the start, thousands of runners disobeyed orders and decided to complete the race anyway.In heart-warming and sometimes amusing scenes, the people of the Sheffield rallied behind the ‘rebel runners’ – handing out bottles of water and offering loud cheers and applause.
Organisers were ‘very reluctantly’ forced to cancel the race before its 9am start time because of ‘insufficient water’ being delivered by suppliers and a subsequent safety risk to runners.
Sheffield Half Marathon somehow still a roaring success despite chaotic cancellation | Metro News.
Related articles
- Sheffield Half Marathon - 6 April 2014 - Road Closures (northeastsheffield.wordpress.com)
- Sheffield team get dirty - all in aid of hospice funds (thestar.co.uk)
- Sheffield neuroscientist running for a disease cure (health.einnews.com)
- Drivers face Sheffield Half Marathon delays (thestar.co.uk)
Long Run #5
#Today’s target: 8.80k. Achieved 8.38k. And broke my 1K record, finally making it below the 5 minute mark at 4:56.
Long Run #4
#Today’s target: 16K. Did 16.51K in just under 2 hours. Not my fastest or best time, but I’m pleased because 8K + 16.51K = 24.51K, which means I’ve done more than a Half Marathon distance over the course of the weekend.
Run Stats:
- Cooper (12 min): 2.17 km
- One hour: 9.49 km
- 1 km: 5m:06s
- 1 mile: 8m:49s
- 3 km: 17m:03s
- 3 miles: 28m:33s
- 5 km: 29m:31s
- 10 km: 1h:03m:31s