Monday Harriers
I went down to the running club which is at Thirsk school where we did
a very hard session that Sonja had up her sleeve that no one knew about until
that night. So we did a warm up as usual then we got into first part on the
session with 8 stations of core exercises plank and high knee one exercise high
step up running step up and few more exercise he then did the second part of
the session which was to do 2 lots of super sets which was 30 seconds on each
and swap without having a rest so I did the plank and sit up instead of press
ups because my knee was still hurting me from my fall on Sunday night we also
did tricep dip dead buck and then to finish we had to do 5 press up and 5 sit
up x 10 in total but I just did 50 sit ups because of my bad knee.
Tuesday 5 miles Target time 55min
I still managed to get out for my run on the icy paths around
Northallerton so after speaking to Paul on Monday night at training he wanted
me to try my run out on the flat so I would get under my target time he didn’t
mind if there was some hills in my run but not to training on the hills so I
went out down Mowbray Road and up into Brompton turned around at 2.5 miles and
ran back the same way I ran mostly on the road because the path were far too
icy I did manage to get under my target time by 4.33 min so I was very happy
and there was only 2 hills in my run
Wednesday Harriers
With Rob the coach been away on holiday and the fact we had a hard
session on Monday night Paul was wanting to get Sonja back so we did a cardio
warm up for 25 minutes which got every muscle in my body warmed up. I then went
outside where we did 5X3min with 2 minutes rest in between each set I was at
the back in every set and even passed slow Fran as well I think I am going to
run on the inside so I can stay with the group in each set instead of being
right at the back and not been able to catch the group up before we start the
next set
Thursday Rest
I now know why Paul put a rest in the Marathon training plan after
Harrier on Wednesday night because I couldn’t walk or bend my legs on Thursday
at all
Friday GYM
I went on my walking machine for 40 minutes so I did 10 minutes on the
upper arm and 10 minutes on the legs. I swapped around every 10 minutes as to
not get bored so it kept me motivated
Saturday 7 miles run Target Time 1 hour 17 minutes
I went out late afternoon for my run after being at my mum’s at Thirsk
in the morning so I went up the field and along the road to Hailstone Moor and
back down Schola which was very icy and slipped in parts which did slow me down
a bit I then ran up Bullamoor Road and to a farm track and cross the field and
back on Turker Lane and back home covered 7 miles and missed my Target time by
15 seconds I did stay under 11min/miles pace for part of my run but for the
start and finish I was doing 11.02 mile/miles I did feel like giving up in the
1st miles because I was tired from my bike ride this morning
Sunday run 15min walk 5min x4
I did my speed session this morning along Thirsk Road and around
Romanby covering 6.2 miles by the fourth 15 minute run I was tired and ready to
stop at 8 minute but carried on until 15 minute was so glad for the 5 minute
recovery walk after each set and on the last set especial
1) - 1.55m - 15:03(9:43/m)
2) - 1.53m - 15:01(9:49/m)
3) - 1.54m - 15:02(9:46/m)
4) - 1.58m - 15:02(9:32/m)
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