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