Last week

So the week had started well with the fast 6 mile run I did on Monday, but the rest of the week wasn't as good. This is how it went:

Tuesday-
 1.5mile warm up
 10x 90seconds hard running 60seconds recovery
 1.5mile cool down

Wednesday-
 Hurdle mobility
 10x 1min - 100m over a barrier
 10x 30seconds - 100m to get over a barrier
 stretching and core

Thursday-
 Didn't run had hay-fever/cold??!!

Friday-
 Easy 3miles
 24.45
 Average pace 8.15

Saturday-
 Didn't run!

Sunday-
Folkestone Coastal 10k. Yesterday was the Folkestone 10k, after my good 6miler at the beginning of the        week I really wanted to run around 46.30/47.00 minutes, but with the weather being like it has recently (I'm not complaining) this was looking less likely. I made sure I had drunk enough before the race to avoid dehydration! I also didn't want to get to hot before the race, so I didn't do much of a warm up, just some light jogging! The first 5k although very warm went really in 22.31. It was the second 5k into the wind where I struggled. I know that had it not been so hot and windy that I could have definitely run faster. I finished in 47.42.


Lucy x

Training since Kent Champs

Haven't blogged in a while, so here's a bit of an update
Week beginning 14/05

Monday- Easy 4 mile run 33.47 splits were - 8.26  8.32  8.08  8.36 average pace 8.26

Tuesday- First Relay! mile warm up,  2.6mile race in 17.50 average pace 6.48. 1mile cool down

Wednesday- Easy 4miles, felt very slow! 34.08 splits were 8.25  8.38  8.13  8.52 average pace 8.32

Thursday- 1mile warm up. 20 mins parlauff session. 1mile cool down.

Friday- Rest Day.

Saturday- 1.5mile warm up. 2000m SC race 8.30. 1mile cool down.

Sunday- I had planned to go out for a run, but ended up going out for a meal!!

Monday- Just got back form 6mile run, I wanted to run it at a good pace so I can see what time I should be looking for at Sundays Folkestone 10k. I felt so tired the whole way round. Probably because I was running at a faster pace than I'm used to. 45.43 splits were 7.42  7.36  7.26  7.54  7.42  7.22  average pace 7.36


Lucy x

Kent Champs

Yesterday was the Kent Track & Field Championships at the Julie Rose Stadium in Ashford. I had entered 2 races, the 1500m and the 2000sc. First up was the 1500m and after watching Joel's race on Saturday I was getting very nervous. I went for a 1.5mile jog to warm up followed by lots of drills and strides! As they called us to the line, all my Nervs went away and I just felt really focused! After running 5.46 last Tuesday I had set my self a goal of 5.40! I went through all my laps pretty even and with 300 to go I was bang on target, so I picked up the pace to make sure I got the time and I finished in 5.35! I felt absolutely exhausted after the race, mostly because of the last 300. I think I now need to work on making my laps faster! After I did a 1mile cool down jog and lots if stretching!

Now time for my Steeplechase, after arriving at the start line to register, I found out that the other competitor hadn't turned up so I had to run by myself. Again I had done a 1.5mile warm up, but this time my legs had felt very tired! After a few technical problems at the start I was on my way. The first 3 laps wern't so bad, but in the last two my legs just felt so tired, it was a real effort to get over the Barriers! I eventually finished in 9.03! Which I feel I will easily be able to improve! After I did a very lousy cool down, which I'm paying for today!!

Today just did an easy 4mile recovery run 8.26, 8.32, 8.08 and 8.36! Again my legs felt very tired! Hope they're better tomorrow!

 Lucy x

Training this week!

Felt totally tired after Monday's session so did a very easy 3miles on Tuesday, but it was better than nothing!! Wednesday I was working on a 2k children's run! I volunteered to hare 4times thinking it would be easy jogging! But it turns out it wasn't! Ended doing 4x2k with 5-10min recoveries, ran them all at 5k pace! Thursday went to the club did 1.5mile warm up followed by 8x200m, then a mile to cool down! Friday did a 6mile at a good pace didn't feel like I was pushing to hard, just felt comfortable! Ran it in 48.08! Which means things are looking good for a sub 50min 10k! As I have run 6days in a row, a well deserved rest is in order tomorrow!! Lucy x

Training Race Training

Travelled up to Newcastle on Thursday and got back late Friday so didn't get chance to run. However up early Saturday morning for a gruelling track session starting with a 1.5mile warm up. Catherine wanted to do a 1500m time trial and as I'm running it next Sunday as well I thought I'd give it a go! Run it in 5.54 hitting 1.35 a lap dead on! Followed by 6x300m 4x100m and then a 1mile cool down. Later that after noon I went jogging with mum and we did a mile along the leas!

Sunday was the Round the Houses run at Hythe, I did a 1.5mile warm up then ran the 3.8mile race in 28.03 which was 7.23miles so was quite happy with that. Later that after noon did a 2mile recovery run along the leas!

 Monday, this morning I did 2mile warm up 16.40 then 1min 2min with a 1min recovery x5 , then a mile cool down, 6 miles in total! Felt absolutely shattered after!!!

 Lucy x

Race & Training

After the tough track session on Saturday I did the race for life training on Sunday morning! It was only about a 1mile jog, but it was nice to get some fresh air! We had quite a turn out (including my mum)considering the horrible weather. On Monday I didn't run, but a couple of miles walking over the hills with George and Dad!! Tuesday- at the weekend I had decided that I was going to do the 1500m at the open meeting in Canterbury. I got there did about 1.5mile jog to warm up, followed by some dynamic stretches and strides. Then it was time to race. I knew I wanted to get under 6mins so I wanted to run 1.35 per lap! The gun went off and everyone blasted ahead leaving me right at the back of the pack, but I had soon caught and over taken most of them in the first 300m. I knew my first lap would be a little faster than planned which gave me a little leeway on the second lap. I hit the first lap in 1.26 I slowed the second lap down a little to get back on track I went through 800m in 3.08. For the third lap I just tried to keep a good pace up going through 1200 in 4.44, looking at my watch I knew that if I kept that pace going I would get just under 6.00 so with 300 I picked up the pace to make sure I got the time I wanted. I finished the race in 5.46 so alot quicker than I had hoped for and it was all down to that last 300! After the race I did a couple of laps warm down and some stretches! Wednesday- Nice 4 mile recovery run. 8.29 8.26 7.59 7.48 32.43 Off to Newcastle tomorrow!! Lucy

Thursday, Friday, Saturday

Done a lot of training this week! Here's what I've done in the second part of the week! Thursday- 1mile warm up 1x400m 2x200m 3x100m 4x50m All at a fast pace! But I got stuck in a traffic jam and was late so I missed the 400. Then we did some steeplechase barrier work. 1mile to cool down Friday- 4.5miles easy jog Saturday- 1.5mile warm up 600m 400m x3 10x30seconds hard 30seconds recovery 1mile cool down I've put in a good week of training and I'm absolutely shattered!! Just a slow 4-5miles tomorrow, rest on Monday and there is on open meeting at Canterbury on Tuesday!! Lucy xx