xc race and wkend way

the cross country season is well under way now with 2 out of 8 races
the 1st one this year was at metros this was a good race for me not only did i pb for the race
and had to stop 4 times but was willing to dig in and work hard knowing that i was going to have and stop and be ill mad i know but it good to know you can dig deep and keep going
then two weeks later we had the 2nd race at datchet this all so was a pb but still had to stop but only the once this time. The last 400 mts i was working hard trying to close the gap on Alan Kirby and Nikki Stanley
and with team Sandhurst cheering you on we all up are game to cross the line  Alan 42.02 Nikki 42.06 and me 42.08 shame it was not for 1st 2nd & 3rd in the race but we can all dream
there was many good performances for team sandhurst we done to you all
the weekend befor this race we had the club weekend away some 40 runners from the club went off to streatley for a weekend of talk's and trainning run's and may be the pub for a beer or two !!
well thats it for now so keep on running

James C

fleet 10k

well my running mojo is back  your running mojo you say  but you are all ways running !
this is true but there are times when in a race and things  do not go to plan and you start to back off
when you need to keep working at it as you just never know till you cross the line
sunday was just one of them days this was going to be my A race  that was the plan put all on the line and go for a pb
training had been going very well all the signs where looking good
but with two weeks to go i got a cold aka man flu this was going to be a bit of a spanner in the work's
so had to work on plan B this was still go for a pb but not put it all on the line from the start ?
race day
at the start line was good to see so many sandhurst joggers on the start line
and we are off down the high st on the 1st lap 1 km all ok 2 km all ok all looking good am
caching up some runners that set off to fast 3km am starting to get in to difficulty 4km i have to stop
but get going have lost 40 sec its ok i still have 6 km to go can slowy make the time up 5 km am running ok
6 km had to stop this time only lost 10 sec some of the runners shout come on you can make it 7 km ok 8 km i had to stop but get back running i see the 9 km i just have to dig deep and keep on going no stoping now
cross the line i am a mess then i look at my garmin i pb a sub 45 min 10km  very happy
then it was home for a magners or two
now it's time for the cross country and bring on the mud

keep on running


James  C

making my mind up !!

well we start to find out if we have been one of the lucky ones getting a place
for next yrs london marathon !
for me this  has been my 4th yr trying at the getting a balot place and i have been lucky
and have a place !
now hear the thing when i crossed the line this yr i sead and have been saying i will not
run london in 2012 thinking that i will not get in and will run in 2013 know that it will be my 5th and last yr in the balot but i did get so i have had to make my mind sounds like a 80s song
so with a lot of thinking with a large coffee and a slice of cake i am going to run london 2012
for those saying you have gone back on very thing i have sead in the past
i have to as i have place in the balot and at this time i  am fit to run and by not running i 
will have taken a place from some one that has not been  lucky and i can not live with that
unlike this yr if i am not fit to give it my best shot than i will pull out but lets hope it will not come to that so lets see if i can get that sub 4hr

keep on running

James 3rd time lucky at london Casey ( I hope )

summer

well where did the summer go ? so many thing's going on i do not know where to start
my training  has been going well and it looks like all the hard work may be paying off
with some pb in some race's and the rest have been good strong run's with only small blip's on the way !
i have put this down to  a good block off consistant training and resting when i need to
and having a power magners or two !
so the plan is to run  the Fleet 10k in October as i have not run a rd 10k for some time
it will fun to see how i get on did i say fun ??
am all so one of the lucky ones to get a place for next yr grizzly as its going to be a big yr for the race
as its there 25th yr running of this event that race report will be one to read
that is if i make it out of the bog of doom

keep on running

James C

giving back

Ok then how many off you have been to a race and sead that was not very good !!
i know i have from time to time
well the boot or trainer is most def on the outher foot now
as we have just had the 2nd yateley 10k series so that's two down and one to go
The hrs a race directors and there team put in to get the events up and running from getting the supplies, First aid, getting marshals and to get all the paper work ready  the list go's on and on and on
and for the most thay give up there time for free to put on the events for the love of there sport
or knowing that some of the money from the entrance fees go's to local charity
some time a events will say you can run for free the next time
for me i have just as much fun helping out and just getting a thank you from the runners as pass me in my high viz top ! so the next time you are out there just say thank you to the poor marshal standing there in the cold or in the rain so you can njoy the event
for me i have helped in events from the
 london marathion in the hope of getting a place for the next yr
to the G3 race for free race or two and the yateleys 10 k as its are club event so go on give it a go you never know you just mith like it !!

a update on my trainning all is going well have had some good races with one or two pb's on the way
will say more about that in the next blog

so keep on running

James

change of name

as you can see i have change the name of my blog to
the rd to the midnight sun
the new saving book is all ready for me to start getting the pounds in to fund this marathion
as with any over sea's run it not cheap just look at New York marathion
i am going to book it all thro 209 events as i had a good chat with Mike Gratton
at Yateley 10k race 1

training has been going well my runners tummy is all most sorted
as with any trainning you are never 100% there is all ways a some thing just not wright
and my left leg is just a bit unhappy so have had to move my rest day forword
or may be have two days off !
this wkend i am off to run the G3 10k this is on sat eve no big deal there but i am all so
running the 2nd race sunday morn ( the race director called me a nutter aswer on a back of a post card )
this is going to be a test to see my powers of recovery
with the thurnder run 24hr race at the end of July i can work out my pacing

have a look at this web pages

http://www.209events.com/

http://www.allabouttriathlons.co.uk/
become a marshal and get free entry to there events yes i did say free will cover this more in my next blog

till next time keep on running

James C

forest 5 @ the vet's

well at long last i have had some good news about my runners tummy !!
all my test have come back ok so happy happy days
have to stay on the pills for just 3 more wks the best part at the vets was as i am a young man and fit !!!!
i did not have to have a camera been stuffed down to have a look
any way back to running stuff
track went well  on the friday night and this was 8 * 800 mt with 90 sec recovery
sat i was book in a P.T this was 1hr strenth training as a runners we dont think about do we
sunday was off to the lookout in the rain set off in the fast group and had a happy 9 mins of fun in the mud and rain the coffee and cake had never been so good
monday back to the gym in the morn then club run in the eve
tues was a rest day + i had a YRR meeting in the eve
wed forest 5 with the all clear from the vet's it was time to give my central governor a good kikking
as long as i got near my time from last yr i be happy
set off nice a easy as the 1st mil is up hill then put the hammer down this was all going to plan till
mil 3when we hit a short  but sharp hill runners tummy kikked in at the top not good news
slowed the pace for a bit then back up to speed
crossed the line only 30 sec slow then last yr in 37 min51sec know there is a lot more to come

keep on running

James C

YRR

well its been a very mad week training has been going well have been cut back on the long slow run's
and working on speed not that i had any in the 1st place !
sunday run was at the lookout and my mind set was to stay with the fast group for as long as i can
this in the end was not to bad as we did some hill training if any of you know the lookout has some good  hills to run up and down then it was back to the cafe for coffee and cake
monday was out on my new mt bike as i had to plan that nights run
monday night club run this was a 6 mil run around the woods then it was off to the pub
for a  1/2 a cider
tues was going to be gym in the morn then run in  the eve but only made the gym
as my stomach played up thro out the day so that stop me running grrrrrrrr
wed the 1st YRR out of 3 that we run
for the site team its a very long day that starts at 9.30 am loading the van getting to the school
and start setting up for the 10 km race and the fun run
at the end of the 10 km race we pack up the van and take it back to storage then  home time 10.30 pm
the feed back we have had  has made all worth it
 but every yr i say it will be my last but keep coming back to do it !!!
may be next yr i will take more of a back seat roll we will see

keep on running

James

green belt !

i have been flat out with work and training and uni we are coming to the end of the yr
so we have lots of students trying to finshed there work befor the deadline most have been last min.com !!
then we have to set up the uni show
on the running side things have been looking up have had some very good training run's and gym workouts
and all was looking gd for the green belt realy
the green belt is a race around the m25 on the green parths of 213 mils in two days
sandhurst joggers had two teams in the race on vet team (over 40 )
and a mixed team
the race started at hampton court this was done by paul a & nikk j
we had pland to see then at walton bridge but missed time it as the mug of tea and bacon was so gd
my leg was from dobbs weir to high beach the 1st 7 mils nice and flat but was not well from mil 2 so from racing the leg it was going to be just get thro it with the last 2 mils if the leg we had a  hill to get up this was just over 100 mts in hight  but made it just
day two was ripley to walton bridge i was still not 100% but tryed not to let
with jenny's team talk just go out and njoy still ringing in my ear we set off
was not going to race but with just under 2 mils to go i was caching 7 runners in front of me
so i did speed up but only passed 5 off them !!
 seeing all of the team a the end of the leg shouting helped me dig in as i was going to be ill
then off to the finsh to see are last two runners home then it was a beer or two
the mix team mad it to 10th and the vets team 8th and the vets team won the vet prize !
have been back to the verts
more blood test and some more pill's but there is some light at the end
and will be back to full speed
and now on twitter @jamescasey262


so keep on running as its your last

James

back to it

have started to up workouts this wk and boy to my legs know it
sunday was a club run at the lookout and with the fast group just  !
the coffee and cake never tasted so gd
monday was going to be a club run from the lookout but the fire's put pay to that
so it was just a norm club run
tues was the club relay this was over on lap of the park run for the tues night runner as i was going to help out and not running the relay i did 6* 2 mins with 60 rest
wed morn back to the gym then in the eve was the club run this was bluebell wood and was a gd 8mil run
with lot's off hills
thurs i bike to work this is around 8 mil to work but working in Farnham there is a bit of a hill to get over
it was hard work but going down the outher side  was much more fun with a top speed of 37.5 mil/hr 
friday was a track 12*200 mts
sat and sunday i was in a  coaching assistant coures and was gd fun but hard work !
buy sunday day night i was ready for a gd sleep

keep on running

James C

well two weeks have passed and the marathon is all most out of my legs
have been working on my speed work with two park run's and a speed workout and one slow run with the club
the park run's have not gone to plan as i have had to pull over to the side to be ill but have finshed not in the time i have hoped to :-(
the good news my legs are happy to run at speed just have to get my tummy sorted
and that will be over the wk and will find out in two wks time
as i have had the wk off i am getting back to the gym working on my core etc
and spending time in the hot tub steam room
thrs night was off to the Aviator for some good food with some friends must stop carbo loading
fri was just going to chill down the pub with friends on the way to the pub i popped in to see Richard & Dawn to say hi they had a bbq going and was not going to stay but Dawn was not having any off it !
and a call to the rest to come to the bbq was good to cach up with richard as he now been running
but good to to see him on good form

next wk will start to up my running and gym workouts so i can be ready for the green belt

happy running

James

marathon blue's !

well some days have past since the marathon and partys all most done just one more
next wk its a hard life
looking back on this journey the trainning has be fun running with good frends the
high light for me was the 14mil snow run and the coffee at the lookout
the hard's part has not been the trainning it has been wrighting this blog
you mith not know but i do have dyslexia so if you mith have seen the odd spelling
or gramer mistake !
any way moving on i am now in the marathon blues this all way happens
when you spend a lot of time working to your gole and you cross the line and its all over
and you are then at a loss

but good news have a new mad run all lined up for 2012 !
and yes its a marathon but  its not London its not New York ?
its going to be the midnight sun marathon in Norway  so i better start saving up the money

keep on running

James

race day

well i made  it round the streets of london there has been some high's and low's
but did i get my sub 4 hr time no not this time this was down to many things
having a injury for a good part of my trainning did not help and on the day
and as  it is with london for  me it was a hot day
but any was hears a run down off the day
5.30 am up and ready
6.00 am off to cach the bus with the best club in the land sandhurst joggers
6.30 am we set off to london
9.15 am hand my kit bag in as set off to the start
9.45 am we are off it only takes me 4.1/2 mins to cross the line must not go off to fast
mil 1 thro 8 mins 58 sec bang on. it looks like i am in the wrong race there are runners sprinting past me !
is this a sprint race !
moving on my split time's are gd we get to mil 10 the sun is up now i am starting to over heat so i slow the pace down a bit by mill 11/12 have had to walk for a min to drink some water back to it
going over tower bridge all ways get the hair on the back of neck to stand up  we had a cooling wind off the river that helped cool me down a bit
 mil 15 still holding it all together is dick and jo as i pass them it look's like my sub 4 time has gone
its getting very hot now for me its hang in time now pass 18 mils the heat has got me thats it race over lets just get to the end mill 21 i am thing off pulling out legs are ok i have sun stroke but i keep going have a 2nd wind
and dig very deep and start to sort off run/walk
i make it to the line in 4hr 44 min seeing all the sandhurst joogers and the end sets me off i did it
and for some off you that know yes i did the bolt at the end and one can do over 100 mts try over 26.2 mils !!!
then it was home then off for a curry and a beer !


keep on running

james c

ps
i do have a new mad race planed  will tell all soon ?

will i run or will i roll my way around

well this is my last blog b4 i take to the start line
 bag all packed  so it looks like i am all ready to roll sorry run
all this carbo loading and not much running i think i have put on the 8kg i have lost
so today i did go out for a 2 mil run this was just off marathon pace
and it was good to get out there was most def a spring in the legs lets hope its still there
at mil 20 +
the plan for sunday up at 5.30am and try not to wake up my mum & dad that are staying with me this wk
the off to sandhurst @ 6am to get the bus with the rest of the sandhurst joggers
sleep on the bus if i can !!
then run the race of my life
well the sofa is calling need to have a sleep


keep on running

james c

a trp to london

its all starting to dawn how big this event is going to be as i went up to london
for the marathon expo to pick up my number then off to the pasta party
i need my carb's this was a gd time to hear martin yelling  on pacing your run
and njoying the run !! may be next yr he can get tom williams there to and do marathon talk live ?
will have to facebook that one me thinks
then it was on to hydration and fuel this was i had to stay for as i do get this very wrong
in the past but not this time i hope
back on the train home then off to the club handicap not to run to many hill but off
for a jog in the woods and try not to fall over back to the car for some welsh cakes
you need them carbs
tonight i will  making a list of all the stuff i need for the race

keep on running with a :-)


james c

the lookout and pie's

have to say well done to all sandhurst joggers that run there marathon over the wkend
have not looked at the times but just getting around in that heat must have been hard
for me Fri was my last lunch time park run and it was g8 seeing all the trees going from no life
to seeing life in the park did put a spring in to my run
that night was down to track the plan was for the to run 6 800 mt with 90 sec rest
sat morn had to head off to reading to hit the pie shop sweeney & todd's pies are the best
any way you need your carbs
sunday morn was off to the lookout for a 7/8 mil run this was all going well till
Sim decided that we all had to jump a small water jump me thinks not
any way back to the cafe for some coffee and cake and the rest of the day chilling in the sun
with just under a wk to go its rest rest and more rest

happy running

James 

off rd running and some hills !

so it look's like my running legs are come back
 monday night club run we are just starting to run off rd now that we have some light at long last
so it was off down the river backwater for the start of the run then back on the rd a gd 5.7 mil run
tues night run was going to be a my last gd workout before the big day
so we set off 3 mins down hill at 3 mins you turn around jog back for 30 sec then up the pace to the top
this was done 3 times with a rest at the top off the hill
1st rep the group all past me just at the top
2nd rep  was hit with a killer fly in the back of my mouth with a lot of  noise i clear me throat
3rd and last rep still trying to clear my throat i set off this time i geve it my all and am 1st to the top
not by much thanks to dave b pacing
then it was off for a cool down run
wed night club run i started of with the club but only planed to run 4 mils and not the 8 the rest of the club was running so it was out and back along the river for me with more killer fly's
today is my rest day but as it is so nice out i will go out walk and take in some sun

keep on running

James

coffee and cake

with my last long 3 hr + run done over a wk back you think my 2hr run will be easy !
sat i started with a park run this was going to be at marathon pace well mil 1 a high 8min mil
mil 2 a high 8 min mil all going gd mil 3 a very low 8 min mil at the end
it was time for a 11mil run with some of sandhurst joggers along the canal this was just a out and back run
at the turn around point i was getting some pain in my foot so off with my trainer to have a look
o joy i had the strat of 3 blisters time to zip up the man suit and get on with it
its only 5 1/2 mils back so off we go i cach up with dave and nikki all is going
well then with 2 mils to go the pain comes back stop off with the trainer its not to bad
by then dave and nikki have pull out a big lead not going to close that down now
make it back to the car time for coffee me thinks
sunday was back to the lookout this was just a nice easy 5 mil run was so nice to be off rd running
then coffee and cake have to start the carbo loading

keep on running and be happy

James

its taper time !

with only 19 day till the big day and my last long run in the bank its time to cut back on the long slow run's
friday night was the clubs E O Y party was a fun night with good friends and i mith have made it on to the dance floor for the 80's sounds
sat
     no running today rest + i just had sky HD fitted and had to keep a eye on my dad
a bit of carbo loading and chilling out
sunday
           my last long run 20 mil with Nikki all went well just the norm pain home food sleep
monday rest day start cutting back now + it was my mums 70th dont think i can miss this one
tues
      was over to jenny and graham to some training this was all on time this was to be 2 min of hard  running then 30 sec rest then 2 mins back hard running this was done 4 times by me most of the group did 5
then back to the house for some food and cake to say happy b/day to nikki
club run tonight then two days off
keep on running with a smile

James

well there is not a lot to say on the running side this week have only had two easy run's as my body
has been telling me to cut back !!
monday night was the club AGM and as i was going to stand as vice chair i had to go
tues night 6 *600 mt with 1min rest
wed
running was put  on the back burrner as i had to get to A&E as my dad had been rushed in
with many text and calls i find out where he is
so off to the hospital i go find my mum there with him all is ok
then i had to get to the vets for my blood test then more calls and texts
mum sead go for a run it will help so off to the club run that night
and it did
thrs
wa booked in to see carl b to work on my poor old legs 45 min sorry legs you know you need it
then off to the hospital to see the old man had some gd news all going well he can come home on fri
so this wk only two run but i think i have run a marathion
friday night is are E O Y party so i hope there is some 80's sound

njoy your wkend and keep on running

James

fleet 1/2 and a trip to the vets !

we all up's and down in life for me this wk has been more down's than up's
on the training had a easy 5 mil on tues legs still a bit have from the grizzly
and back to the gym still working on my core etc
did not make the club wed night just did not have it in me to get the trainers on i need more rest
my body is telling me with fleet 1/2 at the wkend rest is gd
did get out on fri for a run in the park at lunch time in the rain
 called the vets a.k.a the doctor do find out obout the cramps i have been getting
sat morn of to the vets i go go thro all the norm things all ok
but now have to have a blood test
for most this not a prob but for me it is as i can not cope with the sight of any thing
been put in to my arm will just have to zip up the man suit and get on with it
sunday Fleet 1/2 have been look forword to this as its been a long time that i have run it
all started ok not to fast but was working had just to keep under 8 min mil pace
at 6 mils i have trainer prob rubbing on my in step tryed to work thro it but no to much pain
stoped and sorted that out off i went at around 8 mils had to stop now power to
and all is going hazey this is not gd
made it to the end of the run more time on my feet
Richard j  found me at the bag tent and keeped a eye on me (must be going for member of the yr )
but thank  you richard
meet up with some of team sandhurst then head home a gd sleep and power curry helped get me back
will take it easy this wk and will hope to get some gd slow runs in

keep on running

James c

the bog blog

just back from the grizzly weekend with team sandhurst joggers
so hears a run down off the weekend
friday
friday morning was a gym workout working on my core and foam rolling
lunch time was a run around Farnham park just 4 mils was only 1 min of my pb for this run
every  think was easy
in the eve was down to the track to help as we only had 10 runners Carl sead that i
can set out and run the session for the group then off to the pub to start the carbo loading for sunday
saturday
car packed ready for the road trip this was good fun with 80's sounds
me lisa and nikki set off 1st stop was heston blumenthal little chef for a olympic breakfast
with  Dave b and Mark f s all fulled up we hit the rd next stop river cottage canteen at Axminster
for some lunch with some more of team sandhurst
then off to the b&b in Seaton all sorted we had a walk down by the prom looking at the start of the race and some of the big hill we will be taking on
then of to Rossins with some more of team sandhurst last bit of carbo loading
then off to the pub for a game of guess who travel edition !!

sunday race day

at the start line for the grizzly i hear from the race director that this one is the hardest yet !!
we set off 50 mts of rd the on the beach 1 km of beach
then back on to the rd 1st big hill at 2 mils time to walk have a long way to go at the top we head
down to beer where the sandhurst support team is next big hill make it half way up then have to walk at the top the you can see the next beach down below and the water feature we had to run thou
at around 7mil we hit the 1st bog i pass nikki she has lost her trainers in the mud but did get them back
up and down some more big hills then thro cow bog that is all i will say about that
12mils in 2nd gel taken still running strong Nikki  has just passed me at 15mil just befor the bog
as i just run in to the water my left carf go's in to cramp i jump up and down like a mad man in pain
in to the bog then left and right carf's go in to cramp's am help to the rope by two young lady's
that's the end of the race for me now its just getting to the end a 24 min mil not gd had to dig deep
back on to the beach and on to the stair way to heaven ! back in to beer i can see the end
i then hear that sandhurst joggers are 1st and 2nd this give me a lift to work harder can not let team
sandhurst down back in to Seaton yet more beach now i have a song from my runners world playlist
in my head yes its chariots of fire but more up beat
i have done it its all over i get a hug for a lady runner !
pub time
i will be back

happy running

James

back on the rd

well the wkend was a game of two half's friday night was down to track
to help out we split in to two groups carl had the sub 45 min runners
and me the 45 + min runners for 10 km for my group thay did all there effort's
working realy hard for 3min 30 sec then having 90 sec rest this was done 6 times
sat morning i run/jog the park run this was my 1st run for all most two wks
i keeped to the plan to run at marathon pace for the 1st mil but then the red mist
came down so up went speed legs all good may be the time off has helped
then it was off to a pt work out this was hard work as this was with a kettle bell
and still have the domes today
sunday was the going to be a 10 mil run with the club but only run 6 mils
this was down to the kettle bell workout and still getting over man flu
best had a bad run then as the grizzly is this weekend
monday night club run was not realy look forword to this asi was still a bit down from the sunday run
started off nice and slow and as the mils past i was getting back to my old me
home then bed


happy running

james c

my running come back !!!

well have not much to tell as i did keep to my work and cut back on trainning
with no running for over a wk hoping that my ITB will settle down will find out on sat
at the park run
did go to the gym on sat morning this was good fun as i had a gest pass for
Nikki F
70 mins in the gym using most of the cardio machines then off to the pool and a chill out in the hot tub
steam room etc then coffee at starbucks
on sunday i was going to go and a  jog around the park but this did not work out as i came down
with man flu and did not leave the sofa and with this more rest now on the cards
getting away from day time tv god how bad is that
i made a come back plan and this will start with a park run on sat this will not be fast just a jog


happy running

james c

bramley 20

looking back at the bramley 20 mil was a run of two half's
the 1st lap of 10 was all going well 8 min 35 sec per mil + or - 5 sec this is 10sce faster than my marathon
pace all going well
on the 2nd lap all going well pace still about the same till mil 12 a 8 min 11sec mil had words with my slef
and slowed down back to 8 min 35sec as i made it to 15 mils still going well then bang left leg say's thats it
grrrrrr so had to run walk back in
picked up my bag to get some dry clothing on and trying to get some socks on all most took as long running 20mils !
team sandhurst joggers then headed off to the pub (mug of coffee)
then home for a rest
 am going to cut back on my training this wk by 80% just some gym work and may be just a short jog
so i can use my foam roller
with Elin words ringing in my ear rest !!!


happy running

james

a new pb !

well friday lunch time run was a new pb by 50sec was only 4 sec from a sub 32 min
for a 4 mils over a very hill course
i do hope i am turning a corner and braking thro a bit of a wall that i have hit over the last yr
this is down to trying to be more consistency in my training
this has helped by signing up to jantastic and febulous on marathon talk
jantastic has been all about saying you will run x run per week so i sign up for 5 runs a week
febulous stepped it up a bit you have to say how many run's per wk and then how long your long run will be
so i put down 6 run's a wk
sat is a rest day as i have bramley 20 mil this will test out how my training is going


happy running

james

a night in at last

well wednesday night club run was going to be a slow run just to get the legs moving
from tuesday nights run the main run was 8.6 mils
as i am still building up the mils and speed on a wednesday run i set off on a 5.4 mil run
this was going to be one of the monday night run's but did follow the start of the wed club run
all was going well not to fast a nice steady pace as i hit the big hill at the back of broadmmor hospital
then things started to go all wrong !
at this time i was running with Andy Summerskill as we made it over the hill and the power of speech
came back andy said he was going to run back with me then the next thing i know we are running down the
high st at 10k pace this was going to be a slow run o well
as we get to welligton rd up go's the speed i think this mith be down to me thinking that we will slow down
when we get to snapralls park no it dose not we keep the same speed going this is fun me thinks
we get back to the cars i stay to see the rest of the runners back then head off home
thursday
i head off to the gym at 6.30am for a hr core and foam roller work out
i had planned a run for the eve but the sofa was calling so i let the sofa win this time
it was so good just ot chill out and cach up on some jobs around the flat some time a rest is just as good as a run with bramley 20 mil on sunday this just mith be a good call will let you all know

keep on running

james c

i think my running legs are back !!

well monday 14th i think the post man must have had a bad back
tryin gto get all them cards to my front door as i did not get any lol
any way back to running leg's all ok from the wokingham 1/2 on the sunday
monday night was a club run there was not many at he run this was down
wokingham an not valentins day !
the small group set off for a 5.5 mil jog this was nice and slow
but one of the runners was finding this a bit to fast
so i cut my run short to help him  back
tuesday
6.30am i hit the gym for a core workout etc
then i the eve it was off to wokingham for some interval training
this was 9* 600mt with 40 sec rest
this was gd as i norm only do 4 *600 40 sec rest then 2 mins rest then 4*600

james c

wokingham 1/2

well its has been a full on weekend friday night i was down at the track
the session planed was 300 mts hard run tag you parner then jog back 100 mt tag
this was to be done 12 times then it was off to the pub
sat morning i was helping out a the g3 race giving some thing back to the sport
plus i now get free races for life with them
sat night was of to a 40th b/day party no beer just soft drinks and not a late night
home by 11pm went to bed
did not get of to sleep till 2 am by 11.30 i was running of to the loo to be ill thnigs
not looking gd for the morning did get of to sleep by 2am
sunday wokingham 1/2
picked up nikk and set off to jenny and graham house
jogged down th the start all ready for the off
a nice steady start not going off to mad 10 k time check 47 min all looking gd
10 mls 1hr 18 90 sec low than my 10 mil pb all looking gd
bang mr ITB  says no more so i run walk the next  2 mils i see the sign for 12 mis
i have to run this sod the pain so i jog in to the line with a time of 1 hr 50
i have taken out more positive's out of  this race know that my traning in on track
just got to get this ITB SORTED

james

getting back on track

i have hoping to wright a blog very day all about my training
but on tuesday night at  the yrr meeting i was as not to well
 but did stop me from doing one of the
things i love to do and that is just getting out and run :-(
so wedneday was a rest day i was down to run 7 mils
thursday i did make it to the gym in the morning
in the eve i tryed a run but only a mil in to the run i had to stop
the new pills had not started to work yet (you know runners we to have to try )
friday morning a night sleep in the bank i packed my bag trainers and kit
just in case !
well i did go out a slow 4 mil run in the park and it was good
legs good breathing gd it was just one of the luck days in running we some time get
made back to work looked at my garmin i was 40 sec fast than last time !

have lot's on for the wkend so will keep you posted

happy running


James

leg's like jelly

6.30am yes i did say 6.30am start at the gym. The plan for this work out is strenght and endurance this is all upper body workout
the reason for this is that i can try and keep my running form near the end of the marathon i hope
this work out go's some thing like this
chest press 45 kg for 15 rep's then 45 sec rest * 3
ouve the coming weeks the weight will go up the rest will stay the same
in the eve this was interval training at snapralls park
we started at the top of the hill run hard down 30 sec rec then run hard back up for 60 sec rec that was one rep this was done 5 times for but the rest of the group run 6 reps
on my last rep my legs just turn to jelly on my 30sce rest so had to dig in to make it up the hill for the last time
then it was off to a yateley rd race meeting as i am part of the site set up team
made it home by 9.15 pm a end of a very long day
hope the domes are not to bad on wed

jmaes

we are the champions

monday night is a club run with the best running club in the land sandhurst joggers
all the chat was about the cross country over the weekend as was have just been
crowned champions of the thames valley x-country for the 2nd yr
the best part is we have the most runners on the start line off all standerd of runners
any way back to the run tonight the route is broadmoor yes around the hospital
this run has one or two big hills this was not going to be gd for my knee
so i turned of at lower broadmoor as the club set of up the hills
and jog back to the car did my cool down as the group jogged in

tues will not be so easy  but that's the next post


james

the wkend

well it's sunday night and my bed is all most calling me for my weekend's training
sat morning was going to be a hard day !
8am set off on my long run 15mil this was going to be a slow run keeping to 9min 20 sec per mil
and was going to plan till i hit the canal the next thing i know my pace had gone to 8min 45 sec per mil
pulled it back to 9min 20 sec at 7 1/2 mil i turned back to head home things all going well no pain
from my knee all good
home time for a shower back out the door had a hr p t with my friend marcus
then back home shower time for a power nap

sunday
xc race today the last one set off slow on the 1st of 3 laps i was just going to jog
on lap 2 the red mist came down and off i went working hard up the hills this was fun on the last lap i can
see andy summerskill i think i can cach him by the line so i up the pace some more i was caching to so i up the pace some more i can see the line the sprint was on did i make no pipped on the line.
most of the team headed of to the pub for a mangers well it is one of you 5 a day

total miles for the wk 35 mils

keep on running

James

rest day !

well friday is my rest day this wk !
it was just one of them days when it was grrrrr.com at work an i think this was down to
a) no trianing for the day
b) not getting a gd 8 hr sleep
c) no training for the day
d) see a

in the eve it was sandhurst jogger track night that i help with
as there was no carl it was down to me to set out the night's fun !
so the plan was for the faster runners to run
400 mt with 60 sec rest and to do this 10 times
and for my group runners we worked on pace control
this was all on time so i sent them out for 2 mins the stop for 30 sec
the back for 2 mins and this was done for 6 reps
and i have to say giving back to a sport soon get's back in to happy.com

time to sign of now as i have run out of coffee

James c

farnham park

coffee check  almond croissant check
right we can now start this blog
a good gym workout in the morning must work on the gun's
at lunch time a gd blast round farnham park in the sun ,green grass and trees can make a bad day in to a great day
in the eve had a sports massage at carl b if you have never had a sports massage
you will know the pain you go thro ! but a  massage dose really help
so today is a rest day and will make the most of it have as sat is a back to back training day
15mil run then a hr personal training
 xc on sunday
all most out off coffee and cake so will sign off for now

keep on running

2 months and 13 days to go

Hi this is my 1st ever go at this blogging thing !
as most of you know i am running london marathon
this will be my 5 marathon and this time i am going
to try and get under 4 hr this will mean i will have to
take over 21 mins of my p b

so follow the highs and lows and the eatting ok cake and
drinking of coffee

james c