Running Man

Llanelli Half Marathon

2012-03-04T10:10:00.000-08:00

A wet and windy morning in Llanelli this morning, but before I fill you in on the details, lets play a bit of catch up. Last week was a successful one, ending with a cracking 14 miler on Sunday, which in total contrast to the wind and rain from the previous week, was run in a t-shirt and sun glasses. The sports massage on the Friday had eased the pain in my right ankle, and bumping into my new girlfriend 8 miles into it gave me a great boost - I completed the route 90sec faster than the previous week and felt very confident going into race week.

A quite horrendous week in work dented my plans massively, but physically I was still in good shape - I just needed a break... a weekend away would help... oh hang on, there we go! Last training run on Weds was solid, Sports Massage again on Friday really helped, and as much sleep as I could get before Sunday was the best preparation I could get.

Race day dawned with wind and rain - oooh dear. By the time we got to the start though, the rain had stopped and left just a cold biting wind. Just after 9am we were off. The first 3 miles were cold and windy. After turning round heading towards the 10k point, the wind seemed to drop, but my calf muscles and shins were in agony. I considered stopping to stretch. Then reconsidered. I pushed on and it eased. By 10 miles I was flying and pushed my way through a pack of 5 guys to lead the group through miles 11 & 12. Even through 12 miles, I was on target for that elusive 1:17... and then the heavens opened. Strong winds and lashing rain for the last mile was so so cruel I could have cried. 1:18:10 at the finish. Technically a new PB by 4 seconds, but I was so pissed off at the weather. The fact that my shoulders hurt from pushing against the wind, and the last 1.1 mile taking me a costly 6:40 gives you some indication of how hard it was.

My pacing throughout was spot on though, and here's how the miles fell away:

1 - 5:40 (5:40)
2 - 11:28 (5:48)
3 - 17:30 (6:02)
4 - 23:26 (5:56)
5 - 29:30 (6:04)
6 - 35:28 (5:58)
7 - 41:32 (6:04)
8 - 47:32 (6:00)
9 - 53:32 (6:00)
10 - 59:40 (6:08)
11 - 1:05:32 (5:48)
12 - 1:11:30 (6:02)
Finish - 1:18:10

Atlantic College 10K in 2 weeks time - 11th Place and a PB there last year - what will this year bring...?

6-19th Feb 2012

2012-02-19T09:37:00.000-08:00

Only a couple of weeks until the Llanelli Half Marathon now, two weeks from right now, it'll all be over! Despite suffering with a cold in the earlier part of last week I managed to equal the previous week's 11 mile time of 1:02, only being 20sec slower - given the head cold, not too bad at all!

This week my body has started to break down a little as the faster pace I've been training at starts to take its toll. By the time I headed out for 14 miles yesterday, my right ankle was suffering, right at the bottom of my calf. Conditions were damp and cloudy though which was perfect... until the heavens opened 7miles in.

Having been very stressed about a few things at work and in some discomfort, anything under 1:30 would have done. I was surprised to find my pace was pretty much bang on where I wanted it to be, and Sub 1:25 was still within reach. The last 2 miles was mental and physical torture against the wind and rain, but I was elated to find my watch said 1:25 when I stopped it outside my house. I am a little broken today though and looking forward to a couple of Sports Massages before race day.

Sun - Long Run -11 miles (1:02:30)
Mon - Rest
Tues - Running Club 3.5 miles
Weds - Weights Session
Thurs - Fartleck Run, 4.5 miles (27mins)
Fri - Rest
Sat - Long Run - 14 miles (1:25)
Sun - 5 mile recovery walk

Weekly Mileage - Approx. 33 miles.

23 - 5th Feb 2012

2012-02-05T05:02:00.000-08:00

A hectic couple of weeks in work, but training 2012 still going well. Lifting heavier weights than ever before in strength sessions, and flying through my longer runs. Last Sunday, despite a late night / early morning as it was my birthday, I proved the 52min 9 miler the previous week wasn't a fluke as I repeated the feat almost to the second.

The 11 miler yesterday was also a success, aiming for sub 1:05 - and very happy with achieving it despite it being a freezing morning with snow arriving later in the day, the furthest I'd run since Cardiff back in October, and doing my long run on a Saturday rather than a Sunday (Saturday is usually rest day during half marathon training). But it didn't seem to make a difference. I flew, feeling really strong all the way. Next week, I'm curious to see how close to an hour I can take it before 2 weeks of 14 milers. My calf muscles know about it today though!

Here's how this week's training went...

Sun - Long Run - 9 miles - 52:43 (this time last year - 55mins)
Mon - Rest
Tues - Running Club - 3 miles
Weds - Tempo Run - 5 miles - 30mins
Thur - Weights Session.
Fri - Rest
Sat - Long Run - 11 miles - 1:02:10 (this time last year - 1:05)
Sun - Rest

Weekly Mileage - Approx. 28 miles.

9-22nd Jan 2012

2012-01-22T06:39:00.000-08:00

It's been a really successful couple of weeks training, with the long runs up to 9 miles today, 6 weeks before Llanelli. A mammoth week of training just gone, complete with 3 sessions on Tuesday, which left my glutes a little delicate, but feeling well worked.

The massage on Friday was much needed, and obviously worked - Sunday's 9 miler was my fastest time around that route, and nearly 5 mins faster than at this point last year. My calf muscles felt very tight throughout, but overall I felt very very strong indeed. Promising stuff.

Mon 9th - Rest

Tues 10th - Weights & Running Club - 4 miles

Weds 11th - Tempo Run - 6 miles (35mins)

Thurs 12th - Fartleck Run - 5 miles (30mins)

Fri 13th - Rest

Sat 14th - Rest

Sun 15th - Long Run - Road & Cross Country - 7.5 miles (45mins)

Weekly Mileage - Approx 22.5 miles

Mon 16th - Rest

Tues 17th - Weights / Puma Faas Class / Running Club - 4 miles

Weds 18th - Tempo Run 6 miles (35mins)

Thurs 19th - Fartleck Run - 5 miles (30mins)

Fri 20th - Sports Massage

Sat 21st - Rest

Sun 22nd - Long Run - 9 miles (52:42)

Weekly Mileage - Approx 24 miles

New Year, New Targets!

2012-01-10T06:36:00.000-08:00

Back to it! First week of full training in 2012 is done, and I'm off to a flyer! After some personal problems shortly before the Christmas break, it was nice to have some time off to reflect on 2011's achievements, and where I could get to in 2012. So here's what came out of it.

* 2012 Half Marathon target - 1:17. Current PB 1:18:14

* 2012 10K target - 35:00. Current PB 35:17

I have 8, possibly 9 races planned for the year so far, and the diary looks a little like this:

March - Llanelli Half Marathon & Atlantic College 10K

April - Frenchay 10K

May - Hereford Half Marathon

June - Yate 5k, Bradley Stoke 10K

September - Great North Run & Swansea Bay 10K

October - Cardiff Half Marathon

The first week of the New Year went as follows;

Mon - Long Run - 6.5miles - 35:02

Tues - Weights & Running Club 3.5miles

Weds - Tempo Run - 4.5miles - 29mins

Thurs - Rest

Fri - Rest

Sat - Tempo Run 4miles - 23mins

Sun - Long Run - 6.5miles - 33:34

Given the difference in time between the two longer runs, I am really pleased with such a good start to the year. Less than 8 weeks until Llanelli, game on!

Nov 2011

2011-11-14T07:12:00.001-08:00

Having just about recovered from the famous Sodbury Slog yesterday, I thought it was about time I reviewed how the the year has gone for me with regards to my running.

First though, a couple of pics to highlight just how muddy yesterday was. Dad and I ran together all the way and completed the testing 9-ish mile course in a steady 1:38. It was refreshing to be able to complete an event purely for fun, without the usual race pressure.

So yes, back to reviewing the year. Back to the beginning, and my targets were to hit consistent sub 1:20 half marathons, and to run at least one 35min 10K, having not done so in 2 years.

So how did I do?

Well, 3 of the 4 Half Marathons I did were sub 1:20, with the Great North Run being 1:20:17. In that was a new PB of 1:18:14 in Llanelli in March & equal that in Cardiff last month.

As for the 10Ks - in March at Atlantic College I hit a new PB of 35:17, and equalled that in Swansea in September. Sandwiched between those was my Bradley Stoke 10K winning time of 35:24, and my 3 fastest ever 10Ks have been this year!

I also scored a new 8 mile PB in Lliswerry (Newport) back in January (46:31)

My strength training has gradually progressed throughout the year, and I'm currently lifting heavier weights than ever.

To sum up, I have to be happy with my performance and achievements this year, particularly over the 10Ks. My only minor disappointment was not hitting Sub 1:18 in Cardiff last month, when it was well within my reach.

I will now take a few weeks to let my legs recover, mix up my training a bit, and start to think about my goals for 2012 - which I will of course share on here.

Until then, here's how 2011's races have gone for me:

January - Lliswerry (Newport) 8 miles - Time - 46:31 Position - 15 / 430

March - Llanelli Half Marathon - Time - 1:18:14 Position - 13 / 1,294

March - Atlantic College (Wales) 10K - Time - 35:17 Position - 11 / 379

May - Hereford Half Marathon - Time - 1:19:45 Position - 5 / 700

June - Bradley Stoke 10k - Time - 35:24 Position - 1 / 457

Sept - Great North Run (Half Marathon) - Time - 1:20:17 Pos.- 127 / 37,504

Sept - Swansea Bay 10K Time - 35:17 Position - 56 / 3,089

Oct - Cardiff Half Marathon Time - 1:18:17 Position - 56 / 10,815

Nov - Sodbury Slog - Multi-Terrain Time - 1:38:15 Position - 651 / 996

If I could also thank a couple of people out there - Megan, for supporting me, and being very understanding of my strict training requirements (a whole lot of food & early nights), Kate Stuart of Creating Change Naturally for providing regular eye watering moments in the form of fantastic Sports Massages, & my parents, for putting up with me not ringing them unless I need a bed for a night before a race :) couldn't achieve what I have without these peeps!

Cardiff Half Marathon

2011-10-17T10:11:00.000-07:00

My last major race of the year started well. The weather was perfect for distance running, my beathing felt good, and being in the Elite Start showed with a blistering opening 2 miles. I kept it going, feeling the pace take its toll along the way, but feeling strong.

I ran the fastest 10 miles of my life, and realised then, that I was on course for that (so far) elusive sub 1:18 time... Then it all went a bit wrong. Mile 10-11 took longer than hoped, and I hit mile 12 in exactly the upper limit of what I was aiming for. I pushed hard to salvage vital seconds over the last mile, but as the pain shows on my face in the pic below, it was just too much. I equalled my pb, which I have to be pleased with I suppose, but deep down was hoping I could have done better. 56th place out nearly 11,000 finishers can't be sniffed at though!

Here's my mile splits for the race:

1 - 5:35 (5:35)
2 - 11:26 (5:50)
3 - 17:26 (6:00)
4 - 23:26 (6:00)
5 - 29:27 (6:01)
6 - 35:26 (5:59)
7 - 41:30 (6:04)
8 - 47:20 (5:50)
9 - 53:27 (6:07)
10 - 59:27 (6:00)
11 - 1:05:53 (6:26)
12 - 1:11:58 (6:05)
Finish - 1:18:17 (6:19) - 56th / 10,815

26-9th Oct 2011

2011-10-09T07:52:00.000-07:00

As ready for Cardiff as I can be. You'll see from the latter half of this week that there were a considerable number of rest days. I was fighting off a cold and despite planning a tempo run on the Saturday, I made the decision to rest. As it turned out, this was the right decision.

My long run the week before had been in unbearable heat and despite managing the distance, it had been a little slower than I'd hoped (1:27)

This Sunday though was different. The 1st mile was 5:43 - nearly a minute faster than the previous week, and despite actually trying to slow myself down most of the way, it felt so strong. Going back through records, it was nearly 2 minutes faster than I was running the same route earlier in the year. OK, so maybe a little wind assisted in parts today, but try telling my legs that!

Sunday - Long Run - 14 miles - 1:27

Monday - Fartleck Run - 4 miles - 24 mins

Tuesday - Weights Session & Running Club 3.5 miles

Wednesday - Rest

Thursday - Run to work - 2.5 miles

Friday - Rest

Saturday - Rest

Sunday - Long Run - 14 miles - 1:24:20

Weekly Mileage - 38 miles

19-25th Sept 2011

2011-09-26T05:12:00.000-07:00

A tough week with a brilliant reward at the end of it would be how I'd describe this one. I was shattered from last weekends efforts in Newcastle, and was trying to fight off man flu. I had run with my running group on Tues and done a tough 4 miler on Wednesday. I was exhausted and sore. It was not looking good for Swansea... Until waking up on the Sunday morning. I'd slept well and felt human again. Watching Paula Radcliffe & Scott Overall's performances in the Berlin Marathon that morning gave me a boost. It was going to be a case of lets just go out there, give it my best shot and see what happens...

What did happen was a blistering first 3K, followed by losing vital seconds at the water station - a miscommunication with the guy handing me my water bottle resulted in the bottle being on the floor, and me missing out on a drink. With the weather warming up, this was not a good time for such a mistake.

I ploughed on though, and despite gasping for water, I clocked the 400m to go sign in 34:05 - and the finish line 72sec later - not quite Mo Farah's 53sec last lap in the World 10,000m final last month, but not far off!

So, with my PB equalled exactly, check out how this one unfolded (split times as usual in brackets)

1K - 3:12 (3:12)
2K - 6:33 (3:21)
3K - 10:23 (3:50)
5K - 17:19
8K - 28:32
9K - 32:00 (3:28)
Finish - 35:17 (3:17)

56th out of 3,089, and a negative split AGAIN! 17:19 for the first 5K, 16:58 for the second 5K.

The Cardiff Half Marathon is 3 weeks away. That's two long training runs to come before then. As far as my running goes, this year has been brilliant, lets see if I can end it on a high....

12-18th Sept 2011

2011-09-20T05:32:00.000-07:00

What a week! I'm shattered! So, the adrenaline fueled weekend that is the Great North Run has been and gone, and what a weekend! The weather on the day was perfect; cool, cloudy, with the odd drizzly shower.

This made for fast times, as not only the course record was broken by winner Martin Mathathi, but I also broke my best time for the course - oh yes! 1:20:17 giving me a stonking finish position of 127th - very pleased! Even more pleased that by my calculations, this was my first ever 'negative split' Half Marathon - (the 2nd half being run faster than the first half)

So here's how the race went for me: (mile split times in brackets)

1 - 6:18
2 - 12:36 (6:18)
5 - 31:20
Half Way Point - 40:20
8 - 49:33
9 - 55:30 (5:57)
10 - 1:01:30 (6:00)
11 - 1:07:40 (6:10)
12 - 1:13:40 (6:00)
13.1 - 1:20:17 (6:37)

The rest of the week went a little like this:

Monday - Rest
Tuesday - Running Club - 3 miles
Wednesday - Tempo Run - 4 miles
Thursday - Sports Massage
Friday - Easy 3 miles
Saturday - Rest
Sunday - Great North Run - 13.1 miles - 1:20:17 - 127th / 48,000

Total Weekly Mileage - Approx 23 miles.

Swansea Bay 10K next week - should be a good'un!

2-11th Sept 2011

2011-09-12T05:13:00.000-07:00

A very strange final full week of training for the 2011 Great North Run, as I spent a weekend, I won't say relaxing, but exploring Paris - so a lot of walking and climbing flights of stairs up various towers! I did fit in a hot 14 miler before the trip to France though, that I was happy with distance wise, if a little disappointed with the time. Also managed to fit in a much needed sports massage, which left me aching for a day or so afterwards.

So, with 6 days to go now, this is how the last week or so happened;

Friday - Long Run - 14 miles - 1:26
Saturday - Paris
Sunday - Paris
Monday - Paris
Tuesday - Running Club - 3 miles
Wednesday - Running Club - 3 miles
Thursday - Sports Massage
Friday - Rest
Saturday - Rest
Sunday - Long Run - 12.5 miles - 1:15:00

Total Mileage - Approx 32.5 miles

22-28th Aug 2011

2011-08-30T07:31:00.000-07:00

A very very successful training week, finishing with a blistering 11 miler on Sunday. Only 3 weeks until the Great North Run, and although a pb on such a busy and hilly race will be a big ask, I'm already looking good for Cardiff in 7 weeks, and even into next year - 1:15 for a half marathon in 2012...? We shall see....

Monday - Rest
Tuesday - Running Club - 3.5 miles
Wednesday - 7 miles & 3.5 miles with Running Club
Thursday - Rest
Friday - Fartleck Run - 4.5 miles (30mins)
Saturday - Rest
Sunday - Long Run - 11 miles (1:03)

Total Weekly Mileage - Approx. 29.5miles

8-14th Aug 2011

2011-08-15T06:45:00.000-07:00

A hard week of training this week. I was due to do a tempo run on Thursday as well, but after running Sun-Weds and with a strength training session in there, I was sore by Thursday and needed a rest day. Have booked 2 sports massages for before the GNR - think after Sunday's 11 miler I'm going to need those!

Monday - Fartleck Run - 4.5 miles

Tuesday - Running Club - 3.5 miles

Wednesday - Weights Session & Running Club - 3 miles

Thursday - Rest Day

Friday - Rest Day

Saturday - Interval Session - Hill Reps - 30mins

Sunday - Long Run - 11 miles - 1:05

Total Weekly Mileage - Approx 23 miles.

25-7th August 2011

2011-08-07T07:10:00.000-07:00

Another busy couple of weeks for myself, but training for the Great North Run now well under way and going well. A dodgy stomach from a dodgy BBQ meant my Sunday run last week was put off until the Monday, and was then run in energy sapping humidity, but was nonetheless successful. With quite a few clients on holiday this week, I've taken advantage of the spare time and trained hard, and even fitted in an impromptu day of hillwalking in the Brecons on Saturday.

So here's how this week has worked out!

Monday - Long run - 9 miles - 52mins
Tuesday - Weights Session & Running Club - 3 miles
Wednesday - Running Club - 4 miles
Thursday - Tempo Run - 5 miles - 30mins
Friday - Rest
Saturday - Hillwalking
Sunday - Long Run - 9.5 miles - 53:36

Total Weekly Mileage - Approx. 30 miles

17-24th July 2011

2011-07-24T08:02:00.000-07:00

So it's been 5 weeks since I last updated this. Mainly because I've had a lovely few weeks off after my triumph in the 10K - see previous post and photo below:

So anyway, I'm back! As well as a brief holiday, I have kept up with weight training, cycling to work, and taking running groups on Tues & Weds evenings, but done no serious running myself, which has been a welcome break, allowing my battered legs chance to heal.

This week has been the first full week back on it, with the Great North Run 9 weeks away today. My legs have felt refreshed when I've run this week, although my lungs have found it a bit of a shock! This week has developed thus;

Sunday - Long Run, 6 miles, 34:25

Monday - Rest

Tuesday - Running Club - 4 miles

Wednesday - Weights Session & Running Club 2-3miles

Thursday - Rest

Friday - Tempo Run, 5 miles, 30mins

Saturday - Rest

Sunday - Long Run, 6 miles, 34:42

Total Weekly Mileage: Approx 24 miles

6-12th June 2011

2011-06-12T11:38:00.000-07:00

Wow. What a week. Having spent most of the week fighting off a cold and sore legs, I am currently on top of the world after winning the Bradley Stoke 10k at my 5th attempt. I've come 3rd, 2nd, 6th and 3rd in the past, but today was my time.

I woke feeling sick with nerves, and the torrential rain wasn't helping to settle them. I did however lead from the start, and being terrified of being caught at the 9k point pushed me to keep hold of 1st place all the way, and not let myself relax. The support from locals and the marshals was superb on a day of such dreadful weather, and hearing my name shouted gave me such a boost.

Some of my very wet splits looked like this;

2k - 6:54
5k - 17:42
10k - 35:26

So not only was I only 10 sec outside a new pb, but I ran the first 5k in 17:42 and the 2nd 5k in 17:44 - very happy with such an even pace.

The rest of the week looked a little like this:

Monday - Weights Session
Tuesday - Run Club - 3.5 miles
Wednesday - Run with client - 3.5 miles, Fartleck Run - 4.5 miles, Run Club - 4 miles (Total 12 miles)
Thursday - Tempo Run 4 miles - 22mins
Friday - Rest / Sports Massage
Saturday - Rest
Sunday - Bradley Stoke 10K - 6.2 miles / 1st place / 35:26

Total Weekly Mileage - Approx 25 miles

30-5th June 2011

2011-06-05T07:34:00.000-07:00

A busy week of running this week saw me run 7 times in 6 days, and with a strength training session in there as well! I've started helping to take a running group on a Wednesday evening, with a similar pace and distance to the Tuesday one I currently take, so we'll see how that contributes to my own training over the next few weeks. Bradley Stoke 10K next weekend, not looking too bad!

Monday - Fartleck Run - 4.5 miles
Tuesday - Weight Session & Running Club - 3 miles
Wednesday - Hill Intervals (6-8 Reps) & Running Club - 4 miles
Thursday - Run with client - 2 miles
Friday - Rest
Saturday - Rest
Sunday - Long Run - 6 miles - 33mins!

Total Weekly Mileage - Approx 19.5 miles

23-29th May 2011

2011-05-30T06:19:00.000-07:00

Tough week of training this week, but a very successful week of it. Along with the usual cycling came the Fartleck sessions I wanted to fit in, and even (somewhat unexpectedly as it was on a Saturday not the usual Sunday) a faster long run than last week! So here's how it all unfolded

Monday - Fartleck Run - 4.5 miles 29mins
Tuesday - Weights Session & Running Club - 4 miles
Wednesday - Rest
Thursday - Rest
Friday - Rest
Saturday - Long Run - 6 miles - 34mins
Sunday - Fartleck Run - 4 miles - 24mins

Total Weekly Mileage - Approx 18.5 miles

16-22nd May 2011

2011-05-23T07:14:00.000-07:00

Tiring week. Been trying to recover from last weeks heroics in Hereford, but have taken a lot of clients out running and cycled an awful lot, so haven't been able to rest as much as I would have liked. This has meant some very sore legs and a lot of tiredness. The Bradley Stoke 10k is 3 weeks away, so full training for that will start next week.

Monday - Rest
Tuesday - Weights & Running Club - 3 miles
Wednesday - Rest
Thursday - Rest
Friday - 5k Run with client - 3 miles
Saturday - 2 Runs with clients - 3 miles
Sunday - Long-ish run - 6 miles - 35mins

Total Weekly Mileage - Approx 15 miles

9-15th May 2011 - Hereford Half

2011-05-17T07:15:00.000-07:00

What a week! The Hereford Half was a total success - not my fastest half marathon to date, partly due to the breezy conditions and the undulating course, but to claim 5th place out of 700 finishers was awesome. My race tactics were spot on as I was encouraged to stick with the chasing pack of 3 guys at mile 3, but chose to hold back. At 8.5miles, I overtook them, beating them down into 6th, 7th and 8th place. 5 places higher and a huge 3 minutes faster than the same race last year!

Some of my mile splits were as follows:

1 - 6:06
2 - 12:12 (6:06)

4 - 24:30

5 - 30:30 (6:00)

8 - 47:55
9 - 53:55 (6:00)
10 - 1:00:17 (6:23)
11 - 1:06:00 (5:43)
12- 1:12:00 (6:00)
Finish -1:19:45

So the week overall looked a little like this:

Monday - Weights Session
Tuesday - Run with client & Running Club - 7 miles
Wednesday - Fartleck Run - 4.5 miles
Thursday - Sports Massage
Friday - Rest
Saturday - Rest
Sunday - Hereford Half Marathon 1:19:45 5th place out of 700.

Total Weekly Mileage: Approx 24.5 miles

25 - 8th May 2011

2011-05-08T00:00:00.000-07:00

Another crazy couple of weeks for me, but training for Hereford has continued as best as possible. After my mammoth week of training came the double bank holiday which although caused some disruption with work patterns, I kept the quality of sessions up. The Royal Wedding weekend saw me take a break from a long run due to visiting family, but while there I still managed a day of rock climbing - different, but a lot of fun!

So back to this week, and it's all looking good for Hereford next weekend, especially after Friday's sports massage - refreshed legs!

Monday - Rest
Tuesday - Running Club - 3.5 miles
Wednesday - Fartleck Run - 4.5 miles
Thursday - Rest
Friday - Sports Massage
Saturday - Rest
Sunday - Long Run - 14 miles - 1:27:16

Total Weekly Mileage: Approx 22 miles

18-24th April 2011

2011-04-24T10:31:00.000-07:00

Ouch my legs hurt. Along with the usual training this week, a challenge took place between all the gym staff to see who could run the most miles. Well, including last week's 11 miler, my total for the challenge came to 40 miles, putting me 2nd behind a guy from Head Office, by only 5 miles.

Add that to the hot weather this week, meaning I've been training more clients outside - again, all contributing to the mileage and tiring my legs out. The fact that Sunday's 14 miles was my fastest time for that route was a minor miracle, but my legs paid for it in the final stages.

Monday - Rest
Tuesday - Weights & Running Club - 4 miles
Wednesday - Rest
Thursday - Run with client - 2 miles & 5.5 mile Tempo Run - 7.5 miles
Friday - Run with client - 2 miles & Hill Reps
Saturday - Rest
Sunday - Long Run - 14 miles - 1:24:47

Total Weekly Mileage - Approx 27.5 miles

11-17th April 2011

2011-04-17T09:19:00.000-07:00

Had to restructure my training routine a little this week, as the weekend saw not only a friend's stag do on Saturday, but also the Frenchay 10K on Sunday, which although I wasn't doing this year (due to the previous day's stag party) I was going along to support Meg and my Esporta Running Group. So, the upshot of this was that my long run happened on Thursday this week - which not being used to it, was tough going, but I was pleased with the way I ran, and my legs felt surprisngly good the day after!

Monday - Rest
Tuesday - Weights & Running Club - 3 miles
Wednesday - Tempo Run - 4.5miles
Thursday - Long Run - 11 miles
Friday - 2 x short runs & intervals with clients - 2 miles
Saturday - Rest
Sunday - Rest

Total Weekly Mileage - Approx 20.5 miles

4-10th April 2011

2011-04-10T09:37:00.000-07:00

I said last week that training for the Hereford Half Marathon would start this week, and boy its done just that. The unseasonably warm weather has made for some great training sessions and some very enjoyable bike rides to and from work this week, while my weights sessions are going from strength to strength (please excuse the pun, but it was crying out to be written).

Monday - Rest
Tuesday - Weights Session & Running Club - 3 miles
Wednesday - Fartleck Run - 5.5 miles
Thursday - Hill Reps - x 6
Friday - Rest
Saturday - Rest
Sunday - Long Run - 9.5 miles (55mins)

Total Weekly Mileage: Approx 20 miles

28-3rd April 2011

2011-04-04T05:47:00.000-07:00

This has been the last week of taking it a little easier with the mileage, and at the end of it, only 6 weeks until the Hereford Half Marathon, so will be upping it from next week! Monday's Tempo Run was tough after last Sunday's hilly 7 miler, which I then repeated on Saturday this week, finding it equally as tough - I dozed off to sleep on the sofa infront of the footie in the afternoon - sleep needed obviously!

Monday - Tempo Run 4.5 miles - 30mins
Tuesday - Weights Session & Running Club - 3 miles
Wednesday - Rest
Thursday - Rest
Friday - 30 min run with client - Approx 2 miles
Saturday - Long Run - 7 miles, 45mins
Sunday - Steady run with Megan, Approx 5 miles, 60mins

Total Weekly Mileage - Approx 21.5 miles

21-27th March 2011

2011-03-27T09:50:00.000-07:00

A rather restful week of training this week as reward for my efforts over the past few weeks, and looking back over recent race results, I've hit new Personal Best times in my last 4, yes 4 races!

Before you read how my week's training has gone, much thanks must go to my mum for capturing this rather fetching action shot of me approaching the finish at last weeks 10K - err thanks mum!

Monday - Rest
Tuesday - Weights Session & Running Club - 3 miles
Wednesday - Rest
Thursday - Rest
Friday - 2 x outdoor sessions with PT Clients - 2 miles
Saturday - Rest
Sunday - Long Run - Approx 7 miles - 42mins

Total Weekly Mileage - Approx 12 miles

Training for the Hereford Half Marathon starts in the next week or two, its 7 weeks away today, so next on my to do list is to draw up a 6 week training programme for it, writing down what sessions I have to do each week.

Then, with the aid of my work diary each week, slot in the required sessions where there is sufficient time, depending on the length of the session....Hopefully it should all go to plan, but with the Hereford Half being a little more undulating shall we say, than Cardiff, making it 5 PBs in 5 is going to be a big ask... Watch this space!

14-20th March 2011

2011-03-20T09:05:00.000-07:00

Another week, another race! 2011 Racing Season certainly under way now, though with a busy week in work, and recovery from training hard last week, there were a couple of extra rest days this week - although these did consist of cycling to and from work.

Monday - Rest
Tuesday - Fartleck Run - 4 miles / Running Club 3 miles
Wednesday - Rest
Thursday - Rest
Friday - Rest
Saturday - Rest
Sunday - Atlantic College 10K - 6.2miles. (35:17)

Another Race, another Personal Best! Not since a 10K in Cardiff in Sept 2007 have I dipped under the 36 minute mark for 10k! That was 35:37. Nearly 3 years on, and boy does it feel good to have broken that run of form. I finished 11th out of 379, and as there was prize money for the top 20, even mangaed to pocket a small cheque - brilliant!

Race Website: http://www.atlanticcollege10k.co.uk/index.htm

Total Weekly Milage - Approx 13.5 miles

7-13th March 2011

2011-03-14T10:17:00.000-07:00

Recovery week this week after my efforts in Llanelli last weekend. I wore my new running shoes for Running Club on Tuesday, and they seem to fit very well indeed. It had also completely slipped my mind, but it’s the Atlantic College 10K next weekend, so it’s 6 days until my next race, not the 6 weeks that I thought!

Monday – Rest

Tuesday – Running Club – 3 miles

Wednesday – Rest

Thursday – Rest

Friday – Fartleck Run to & from work – 2.5 miles each way

Saturday – Weights Session

Sunday – Long run – 6.5 miles, 34:17 – new best time for that route – felt very strong!

Total Weekly Mileage – Approx 14.5 miles

21 Feb - 6th March 2011

2011-03-07T05:04:00.000-08:00

Well, what a couple of weeks! Updating this has been difficult due to a few domestic issues - becoming an uncle for the second time and my housemates moving out seem to have taken over, so by the time the Llanelli Half Marathon arrived, I was little tense! I'd had a massge on the Thursday before, and my two long training runs on 20th & 28th Feb had been 14 miles in 1:25 - although a stitch at 12 miles on 28th was a little irritating, but I'm putting that down to stress.

So, this week panned out like this

Monday - Long Run - 14miles - 1:25
Tuesday - Running Club - 3miles
Wednesday - Fartleck Run - 4miles
Thursday - Sports Massage
Friday - Rest
Saturday - Rest
Sunday - Llanelli Half Marathon - 13.1miles

Total Weekly Mileage : Approx 34 miles

So... you're wondering how the race went right? Well, like the 2010 Llanelli Half, the weather was clear and a little cold, and the race organisation was superb...Take a look at a few of my mile splits and see what you think!

1 - 5:42 (5:42)
2 - 11:41 (5:59)
3 - 17:40 (5:59)
5 - 29:32
6 - 35:37 (5:54)
8 - 42:00 (6:23)
10 - 1:00:20
11 - 1:06:14 (5:54)
12 - 1:12:02 (5:48)
FINISH LINE - 1:18:14 (6:12)
13th Place out of 1,294 finishers. 13 secs off my old pb. New Half Marathon PB - BOOM YEH!

My Dad also did well, having lost some weight since New Year, he stormed home in a pretty nippy 1:46 - take a look at the full results list here - http://www.humanbeingactive.org/half-marathon-results

14-20th February 2011

2011-02-20T07:25:00.000-08:00

Another busy week, ending with a chaotic Friday morning Circuits Class, and a touch of 'man flu'. Could have done without either of these. However, an ultimately successful week of training, finishing with a very long run on the Sunday, in which I was aiming for 1hr 25 or under... 2 weeks until the Llanelli Half Marathon!

Monday - Rest
Tuesday - Running Club - 3 miles
Wednesday - 45min Cross Country run with a client (Approx 4 miles)
Thursday - Tempo Run - 5 miles (32mins)
Friday - Sports Massage
Saturday - Weights Session
Sunday - Long Run - 14 miles (1:25:58)

Total Weekly Mileage - Approx 26 miles

7-13th February 2011

2011-02-13T06:45:00.000-08:00

Very busy working week this week, but training in full flow for the Llanelli Half Marathon on March 6th. Monday's very steady 5k was a result of last weekend's efforts with the ViPR Training Course on Saturday and a hard long run on the Sunday.

The pictures also came through from the Lliswerry 8 this week, this one being taken just after the start

So, take a look at this week's training:

Monday - Very steady 5k - 3 miles
Tuesday - Running Club - 3 miles
Wednesday - Rest
Thursday - Weights Session
Friday - Easy 30min run with a client
Saturday - Rest
Sunday - Long Run - 10.5 miles (1:05)

Total Weekly Mileage - Approx 18 miles

31-6th February 2011

2011-02-08T04:21:00.000-08:00

Ok, it's hardly been a restful week recovering from the triumph of the race, but training has continued well!
Here's how the week panned out: (Note the training course on Saturday - HARDCORE!)

Monday - Rest (took a client for a steady 20min run - maybe 1 mile)
Tuesday - Weights & Running Club - 3 miles
Wednesday - Rest
Thursday - Easy 5k - 3 miles
Friday - Rest
Saturday - ViPR Training Course - 4 hours - Fun but a mammoth workout that left my glutes aching nicely!
Sunday - Long Run - 9.5 miles (57mins) - 2mins slower than the same route 2 weeks ago, but not bad considering the aches from the training course!

Total Weekly Mileage - Approx 16 miles

24-30th Jauary 2011

2011-01-31T05:18:00.000-08:00

What a crazy week, culminating in my 1st race of 2011... Take a look at how this week unfolded....

Monday - Cross Country - 4.5 miles
Tuesday - Running Club - 3 miles + 1 mile Fartleck
Wednesday - 45min Run with a client (approx 3.5 miles)
Thursday - Rest
Friday - Sports Massage
Saturday - Rest
Sunday - Race. Lliswerry 8 Miles, Newport, S.Wales.
http://www.lliswerryrunners.org.uk/mod.php?mod=userpage&menu=928&page_id=89

What a fantastic race! Smashed it! I finished 15th out of 430 in a course best time of 46:31, taking nearly a minute off last year's time, and finishing 5 places higher. These are a selection of the Split Times as per the stopwatch:

Mile 1 - 5:45
Mile 4 - 23:30
Finish - 46:31

My Average pace was 5:48 per mile - some way faster than I've ever run before! Successful start to 2011 - oh yes! Next up, the Llanelli Half Marathon on 6th March!

Total Weekly Mileage - Approx 19.5 miles

17-23rd January 2011

2011-01-23T08:27:00.000-08:00

Last full week of training for the first race of 2011 has gone very well, despite having a rather busy week in work. The long run on Sunday in particular was exceptional, and I feel very strong and confident about the 8 mile race next weekend. I'm expecting, and on target for 47mins. 48 will be ok, but I'd prefer 47. As for 46, let's not get ahead of ourselves now....

Monday - Rest
Tuesday (am) - Tempo Run (am) 5.5miles (35mins)
Tuesday (pm) - Weights & Running Club - 3 miles
Wednesday - Rest
Thursday - Rest
Friday - 30min Sports Massage
Saturday - Easy 40mins with a client (approx 2.5miles)
Sunday - Long run - 9.5 miles (55mins)

Total Weekly Mileage - Approx 20.5 miles

10-16th January 2011

2011-01-16T07:18:00.000-08:00

A lot of very wet training sessions this week! It feels like an endless circle of getting running kit wet, getting home, and getting it dry, just in time to go out and get it all wet again! When will the rain stop? Bring back the snow I say! Anyway, with 2 weeks until the Lliswerry 8 Mile Race, this weeks training diary looks a little like this:

Monday - Rest
Tuesday - Weights & Running Club - 3 miles
Wednesday - Cross Country & Hill Reps at 5.30am - 2 miles
Thursday - Rest
Friday - Rest
Saturday - Tempo Run - 4 miles (23mins)
Sunday - Long Run - 9.5 miles (60mins)

Total Weekly Mileage - Approx 18.5 miles

3-9th January 2011

2011-01-09T08:10:00.000-08:00

So, training has begun this week for the Lliswerry 8 Miles in Newport on Sunday 30th Jan. Training this week has gone a little like this:

Mon - Tempo Run + a couple of hill reps - 5 miles
Tues - Weights Session + Evening Run Club - 3 miles
Weds - Interval Session - 8 x 250m Reps
Thur - Rest
Fri - Rest / Massage
Saturday - Interval Session - 6 x Hill Reps
Sunday - Long Run - 9 miles 58mins

Total Weekly Mileage - Approx 18 miles

Introduction

2010-12-28T04:32:00.000-08:00

A month after my trek to Everest Base Camp in November, I have now regained the weight I lost during the trip, I'm feeling fit and strong again, and have organised my race diary for 2011. This blog will be updated regularly throughout the year to chart my progress through training and races, as I strive to reach my goals.

For 2011, these will be to consistently achieve sub 1hr 20min Half Marathons, my Personal Best (PB) is currently 1:18:24, and achieve at least one 35min 10K - again, my PB is 35:37, but I haven't matched this in over 2 years. I will also be recording season's bests (SB) and course bests (CB).