2018 Folksworth 15

Race No


1st MV50 - Yay, and only for the second time, last one being Doug Anderson 5k. A nice set of crystal glasses as the prize (glad I didn't get the kettle - yep they were some of the prizes!).

Very much a race of two halves as they would say. First lap cold bt as we started the second lap the snow started and it became very cold and bleak. Now, I've run Folksworth in some pretty grim conditions before but I can say the second lap here mus almost have been the worst.

It was never a race to see how fast I could run but as with previous years a training run at marathon pace - I managed just that.

Folksworth Website

Official Results

Previous running
2017
2016
2015
2012
2011
2004
2003
1999
1998
1997

parkrun - Northampton

Run with Lauren and Stuart.

Another pb for Lauren, first time under 29 minutes, so very well done there.

2017 Great Eastern Run

Race No. -

 Just two weeks after a marathon and one week after a half I find myself working hard for my 1:24:55; Although last weeks half was not full-on it was still two and a quarter hours on my feet - the week after a marathon. I think that was a great result.

Working hard

2017 Redcar Half Marathon

2017 Redcar Half Marathon

Race No.

Second race run with Lauren, and just a week after a marathon, it might have been slower than I would normally run (nearly 4 m/mile) , but it was still two and a quarter hours on my feet and I was really tired at the end; added to which we had to travel home.


And.... a parkrun pb for Lauren the day before!

parkrun - Tees Barrage

parkrun number -

A PB for Lauren, although she will insist on racing the first mile too fast - way too fast. She'll learn, maybe.

2017 Berlin Marathon

 No story - just some photos of a great weekend.

Official time,

2:29:46  - wow, I just got away with that

2017 Great North Run

2017 Great North Run

Race No.

First time I've run this.

parkrun - Bedford

2017 DA5K

2017 DA5K

Race No.

1st MV50 !

2017 Gateshead 10k

5x (4:30min/45sec rec, 90sec/90sec rec)

5x (4:30min/45sec rec, 90sec/90sec rec)

2017 London Marathon

Bunyan Trail Session - 10x (3:30/90 sec rec)

10x (3:30/90 sec rec) =

15x (2min/1min rec)

Teeside Resolution Run - with Lauren

2017 Stamford 30k

Folksworth 15

Sunday 22nd January

10th running since 1997

And another Teeshirt.


Chip Time - 1:38:21

Position - 34/584, 5/71 MV50

Results by www.whatsmytime.co.uk

Previous running

2016
2015
2012
2011
2004
2003
1999
1998
1997

3CXC Race 3 - Wing

Race number

Time
Position

Previous running
2012

Links

Long run with 1m at target MP

Pre marathon training starts here then, 1mile at target marathon pace feels strangely hard - how on earth am I to attempt 26.2 of these?

 Todays run by Strava

Roundup - November 2016

Calendar

Run Summary

Ride Summary

 

2016 Great Eastern Run

Race Number

9th running of this race.

This is how it was run

Previous years

• 2015
• 2014
• 2013
• 2012
• 2011
• 2010
• 2009
• 2007

Cycle fro AJ's

 Last one of the year - and last one from Higham shop

Relive

2016 DA5K

2016 Virgin London Marathon

Race Number

Marathon number - 15

2016 Stamford 30k

Folksworth 15

Sunday 24th January

Decent training run. Even managed 2nd place MV 50.



F15 Website 

1k, 1k, 1m, 1k, 1k, 1m, 1k, 1k

Along the Embankment; off 5mins for the 1ks and 8 mins for the 1 miles.

KKS x5

Not bad - not the best night but a good solid workout.

Date	13/01/2016
5x	1 loop (1.6m)	2 mins recovery	Pace (m/m)
1	10:39	2:00	6:39
2	10:17	2:00	6:26
3	10:16	2:00	6:25
4	10:08	2:00	6:20
5	10:10	2:00	6:21
Total	51:30
Average	10:18		6:26

2x 4m at MP

Date	11/01/2016
	1	2
1	7:32	7:11
2	6:40	6:38
3	7:00	7:16
4	5:38	5:35
Total	26:49	26:39
Distance	3.9	3.9
Avg m/m	6:53	6:50

Well, just slightly over intended marathon pace but with over 14 weeks to go that was a good run. Difficult one to come on Wednesday.

https://www.strava.com/activities/468333010

And a suffer score of 114 and 19 in the red - that'll be for the hills since we didn't need too much threshold running.

3 Counties Cross Country - Bedford

Wasn't going to do any cross country races this season but having been asked I found no reason to say no. This is a particularly tough course and is much longer than the usual races. It's was the last one of this season and the first to be held at Sharnbrook Upper School.

Main issue for me was lack of racing - it seems that I've forgotten how to race. It was a hard course, some hills but the rutted tracks and paths, along with significant amounts of bad weather made the going difficult; same for everyone though.

First three miles my lungs were at bursting point  but after that it seemed to get better - tried to push on but there was nothing more to give today.

61st place - can't ever remember being that far back. Never mind, there's always another time and that's one race more to being race-fit.

Todays suffer score  - 111 with 43 points in the red.

Bondarenko x 6

A Christmas present from the coaches to the group.

6 Sets	400@5k	400@ mara	300@ 1500	300@ mara	200@ 800	200@ mara	100 sprint	100@ mara
1	85.7	100.5	67.6	81.4	41.9	55.2	21.5	27.2
2	89.0	108.0	65.5	81.7	43.2	53.8	20.1	28.7
3	91.6	100.0	65.3	78.5	42.9	51.8	19.9	27.5	00:02:46
4	90.8	103.8	69.9	74.8	42.6	53.3	21.6	25.4
5	92.2	105.4	66.0	76.0	42.6	52.7	21.0	26.0	00:02:29
6	88.7	103.4	65.0	75.6	39.3	53.5	19.2	27.5
Average Pace	89.7	103.5	66.6	78.0	42.1	53.4	20.6	27.1
Required Time	87.3	101.4	62.5	76.0	39.7	50.7	18.0	25.3
Pace
6 Sets	400@5k	400@ mara	300@ 1500	300@ mara	200@ 800	200@ mara	100 sprint	100@ mara
1	5:45	6:44	6:03	7:17	5:37	7:24	5:46	7:18
2	5:58	7:15	5:51	7:18	5:48	7:13	5:23	7:42
3	6:09	6:42	5:50	7:01	5:45	6:57	5:20	7:23
4	6:05	6:58	6:15	6:41	5:43	7:09	5:48	6:49
5	6:11	7:04	5:54	6:48	5:43	7:04	5:38	6:58
6	5:57	6:56	5:49	6:46	5:16	7:11	5:09	7:23
Average Pace	6:01	6:56	5:57	6:58	5:39	7:10	5:31	7:15
Average Pace	5:51	6:48	5:35	6:48	5:19	6:48	4:50	6:48

Anna's Hills

First running of this.

4 x cemetery hills continuous, stop and recovery to the start then head out to Gainsborough Rise and all the way to the top, turn right to the footpath, carry on down to the gap where we turn on the ch hills.

Curlew Hills x5

Warmup - 2m

Session - Curlew Hills, clockwise figure of eights, x5

1. 7:11 - 6:27m/m
2. 7:12 - 6:30
3. 7:05 - 6:24
4. 7:09 - 6:27
5. 7:10 - 6:31

Total 5.5m  35:53 - 6:28m/m

https://www.strava.com/activities/442186856

Some more duathlon training

As the title suggests

2015 Great Eastern Run

Race Number

Eighth running of this half marathon. As usual Julie and Nicky came along to give us some support at the start and finish. Another cool and sunny day made the conditions ideal at the start although it did warm up a little as the race went on.

This was my first race since Folksworth in January; with little or no great expectations of a super time I initially set myself the target of 1:30, adjusting it last week to 1:28 - although I did look and predicted splits this morning and thought that might be a little ambitious. However, as usual I started a little fast (6:33 m/m) but decided early to back off just a little but keep the pressure on myself. My early judgment was later rewarded with a consistent run and the reasonable time of 1:27:10, enough under the 1:28 to be pleased with. Having not really trained for the distance I think I might have got away with it today - but who cares!

Legs - sore after

Right calf - picked up a slight strain on Wednesday - evident by the small bruise and lump in the muscle that I had to massage out last night. It caused no problem though.

New colours and new design medal.

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