Training Log Archive: austrianmike

Stretching x3

Legs quite sore from yesterday. This was supposed to be an easy 5k, but I picked up a book on running today when mooching around Waterstones, which got me reading about running efficiency and technique... Hence been trying to put some of those ideas into practice (e.g. Falling into strides, centre of gravity, arms, breathing,...). Felt odd and required lots of concentration, but also felt surprisingly easy for the pace. Too early to say if it's just a one off or not. Keen to try some more

Event: DFOK Regional SE League
 

Official distance: 9.7k, 205m climb

Very muddy. Decent run with only a couple of early errors (overshot #10 and wrong route to #11). Threw it away at the end though when i made two tiredness related mistakes (#21 - too low and lost 2 mins; and #22 - too far left and then made a decent mess) which both cost a lot of time and made me run a lot of extra distance. From 4mins to 9mins down on Paul in two controls. Some positives to take though regarding speed in the first two-thirds.

http://www.dfok.co.uk/content/results/2014/darnley...
http://www.dfok.co.uk/gadget/cgi-bin/reitti.cgi?ac...
http://www.dfok.co.uk/content/results/2014/Darnley...

Up top for 70, RM for 10 in the middle. 4-4, scored twice. First was the best I've had for a while

Brown - Splits

Endurance run: Canary wharf - Limekiln - Wapping woods - Tower bridge - Southwark park - Thames path - Greenwich foot tunnel - Millwall docks

Tried to stay on 5min/k, and probably did (considering the 5:40k on tower bridge). Defiantly felt the quads from the last two days though, may switch down a course or two tomorrow

Home from work (St. Paul's - Thames Path North - Tower of London - St Katherine's Dock - Narrow Street - Limekiln footbridge - Westferry circus)

Easy home from work. Knees a bit sore.

Loop from Blackwall, Millwall dock, round Mudchute hill and farm, down to the river, Islands gardens, up to Millwall docks back (docks-farm-river)

Easy, but pushing slightly here and there just to get the feel of it
5:02, 4:51, 4:53, 4:50, 4:46, 4:46, 4:50, 4:49, 2:30 (@4:46)

Happy New Year!

It's been a lazy Christmas, with travelling and seeing the family I haven't been out once (although admittedly I did have time).

Taking on from Paul's comment I'm now going to look to train towards a more specific objective. Aim will be the Richmond 13.1 half marathon. I've tried to put together a plan that feels a lot more achievable, consisting of many short and easy runs with a bit of tempo/speedwork and a weekly long run.

Experience tells that plans are either too tough (particularly once work kicks off) or too monotonous, whereas this one is easier and slightly more varied. Let's see how it goes. Starting in an organised fashion on Monday, messing around a bit until then.