Training Log Archive: White Kenyan

good WU

gentle jogging to losen up then some static stretches and drills with strides after, the race got delayed though as BBC where running late which wasn't the best prep.

Manchester 10km 2014

plan was to hit 3:25s all the way to through unless I was feeling better.

started fast but held my self back but still managed a 3:15 first 1km and 5:21 mile. hit 3km in 10:14 which is 3:25 bang on, same time as last year. felt good here and in control.

going past old Trafford at 4km started to feel hard, feeling hungry, got this up 5km and went through in 17:29 (17:30 last year) was slightly slower than the planned 17:10. showing how much time was lost after 3k and up to 5km.

was a real struggle from 5km all the way to the end. had to stop at 6km and 8km roughly for a few seconds I was that hungry and in discomfort. hit 8km in 28:57 (last year: 28:48). was a struggle and picked up the pace from 8km but was hurting in my aerobic system, legs fine. didn't really have the motivation to push on hard here with the bad time I was running.

ended up 18 seconds slower than last year. by all means not a failure but not what I wanted. it was very hot and a few stretches where very windy, but the main problem was me being low on energy. will do it again next year probally but its always hard not to get dragged off at the start even trying to slow down.

I think running 5;20 first was to bad but did effect me and it only got slower: 5:38, 5:49, 6:03, the last two were slower as I stopped for a few seconds as I didn't fell well at all.

going to do the next Trafford meet not this weeks too focus on Fridays 5km. feel good for it showed by the first mile and I always run better when the race is not early on. 5km time has been the main aim this year and not letting this get me down, bring it on!

WD

spent a hour looking for my mum and grandparents so didn't have chance for a warm down and when I did it was too late

back on the grind in Sheffield, didn't have chance to warm down properly so decided to go for a jog. legs felt fine after as they felt dodgy after the race and when shopping.

super motivated for chrisleton now....

Steady before tomorrow

Physio

WU

6x400 [60] @ Vale Royal

65
67
68
69
69
70

WD

4x150 to finish off

Fairly longish run, just a steady shake out but a nice day so went further! With Matt and willy

to woodburn

4x1km [2 mins]

301
302
303
306

wet slippy track and the only one in flats this week and also feeling tight but not bad going, but would have liked slighty quicker but there all fairly soild and will only get better.

session at home on Thursday, rub down Friday then Manchester 10km on sunday

WD

Steady, feeling good and striding well back down porter but not pushing but hit two 6 min miles so looking good for the Manchester 10km on sunday