phil running

The Sick Week

2012-02-26T13:15:00.001-08:00

The week started with me been ill with a sore throat, cough and full of cold on Monday and it lasted all week. I was feeling better on Tuesday so I went for a walk into town and back home and then was ill for the rest of the week. I did some cycling this week and finished the week on 18.85 miles which is about 25miles down since I start the challenge. Which takes my running, walking and cycling to 18.85 and the miles so far to 1621.36 miles

Weekly Total 4.84/14.01
walk/run total 233.36/89.15
Running Total 100.09/39.7
Walking Total 134.27/49.43
Cardio work out 17.86/3.86
Cycling Total 138.42/65.5

20th Feb - Rest due sore throat and feeling crap (cycling 2.92)
21st Feb - 2.46 miles walk (cycling 2.72)
22nd Feb - (cycling 2.72)
23th Feb - No exercise due to been ill
24th Feb - 1.77 miles walk (cycling 2.87)
25th Feb - (cycling 2.78)
26th Feb - 0.61 miles walk

Rest this week

2012-02-19T12:05:00.001-08:00

The week started with me having a unplanned rest on Monday after the 60 miles I did last week, I needed a rest and went out with my friend and did some family tree research at the Bothwick Record office at York. I only managed some cycling on Monday morning no club on Monday because it was half term. I managed a walk and bike ride on Tuesday. I went to the club on Wednesday night where we met at Thirsk Athletics Club because the Thirsk school was shut so we went on to the back field, we did a warm up we then did the 8x2min run out around the field for 2min stopped and had 2min rest and get back to the where we started and we did this 8 times I got to the same point on the run out and sometime going over the line in 2 of the 2min and not getting back in time with the other 2min and we then did a cool down, which made a change from doing the Gym session in the school I also managed a walk and bike ride as well which took my mileage to 8.45 for Wednesday and I was having rest this week. I did a walk and bike ride on Thursday just around Northallerton. I went for run on Friday lunch time just around Northallerton which was slower than the last few week my Avg Pace was 10.06 and my time was just over 40min for 4 miles which was good for me hopeful rest from time to time should get my time down to under 1hrs for a 10k. I went out for walk and bike ride on Saturday. I started with a cough on Saturday night and Sunday morning so I was thinking of not going out for a run and having a rest but decided to go out and see how I would do and if I felt crap I came back home I managed 6 miles in under 1hrs so I had 2min rest in between each 2m that I did around the town centre at lunch time my Avg pace was 9.51min/miles not quite 9min/miles that Rob want me to aim for. Which mean I hit the 100miles for run within 7 week. I finish the week on 43.82 miles. Which take my running walking and cycling to 43.82 miles and the miles so far to 1640.21 miles

Friday 17th Feb - Distance: 4.08 mi Time: 41:08 Avg Pace: 10:06 min/mi
Sunday 19th Feb - Distance: 6.00 miles Time: 59:10 Avg Pace: 9:51 min/miles 1 Time:19:56. Distance:2.00 Avg Pace 9:58 2,Time:20:13.Distance:2.00 Avg Pace:10:07 3, Time:18:59. Distance:2.00 Avg Pace:9:29

13th Feb - Rest Family Tree Research (cycling 2.72)
14th Feb - 2.53 miles walk (cycling 2.72)
15th Feb - 5.73 miles (walk 2.09 run 3.64) (cycling 2.72) warm 8x2 min and cool down
16th Feb - 3.43 miles walk (cycling 2.72)
17th Feb - 6.24 miles (walk 2.16 run 4.08) (cycling 2.87)
18th Feb - 3.16 miles walk (cycling 2.98)
19th Feb - 6 miles run

Weekly Total 27.09/16.73
walk/run total 228.52/84.31
Running Total 100.09/39.7
Walking Total 129.43/44.59
Cardio work out 17.86/3.86
Cycling Total 124.41/51.49

10k training Running

2012-02-12T14:07:00.001-08:00

The week started with me doing a 3.1 miles run around Northallerton my pace was a bit slower because of the snow and ice, I managed a time of 32.03 and pace of 10.19. I then went to the club where we did 1 hour of step aerobics and core work and stand up and sit down on chair doing squat thrusts which I struggled with when we had to lift 1 leg up of the ground and stand up at the same time which I couldn’t do, we did the same as last week where we did step running and high knee step and we did some set as well. I also did some walking and cycling as well. I had a rest on Tuesday from running and just did some walking and cycling around Northallerton. I went to the running club on Wednesday night where we did 3 sets of circuits as a warm lunges, running step, star jump and many more exercise. We then did 8x2 min of running with 1 min rest in between each 2 min. my main aim was to try and keep up with Martyn Coy which I did for some of the 2 min and wasn’t far behind him on the other 2 minutes. I also did some more walking and cycling before I went to the club. With another rest on Thursday were I only did walking and cycling and had a rest from running. I decided on Friday that I would go to gym rather than try and run on the icy paths around Northallerton so I managed 4.5miles on the Treadmill 3.7 on the bike and 1.86 on the cross trainer plus a walk of 3.28 and 2.46 miles on the bike in the morning so that day I managed to do 15.8 miles which is the most I have ever done since I started the challenge last July. I had rest from running on Saturday and only managed 4.27 miles walking and a bike ride in the morning. I went out Sunday lunch time for a 10k training run today but I want to do something different so I did 1 miles loop around Northallerton with a 2 min rest in between each miles and I managed 6.24 miles in under 1hr which is achievement for me because in the 5 years I have been running I have never been able to do that sort of mileage and I took 1 min of my time for a 4.5 miles run which I did at the gym on the Friday. Which takes my running walking and cycling to 59.71 and the miles so far to 1684.03 miles

Monday 6th Feb - Distance: 3.10 mi Time:32:03 Avg Pace: 10:19 min/mi 3 - 31.02
Friday 10th Feb - Distance:4.5miles Time 43:00 1st 2k incline 3.5 level 9 speed 2nd 2k 5 incline and level 9 speed 3rd 3.2k incline 3.5 level 9 speed all on Treadmill because footpath were to icy
Sunday 12 Feb – Distance: 6.24miles Time: 57.27 Avg Pace: 9.12
1 9:48.3 Pace 9:49min/miles, 2 9:15.2 Pace 9:16min/miles, 3 9:22.2 Pace 9:21min/miles, 4 9:15.6 Pace 9:16min/miles
5 8:50.7 Pace 8:51min/miles, 6 10:35.1 Pace 8:48min/miles,7 :20.3 Pace 8:28min/miles

6th Feb - 3.96 miles (walk 0.86 run 3.1) (Cycling 2.98) (2.0 step Aerobics)
7th Feb - 3.55miles walk (cycling 1.84)
8th Feb - 6.9 miles (walk 4.9 run 2.0) (cycling 2.72) circuits 8x2 min running
9th Feb - 2.23 miles walk (cycling 2.72)
10th Feb - 7.78 miles (walk 3.28 Treadmill run 4.5) (cycling 6.16)(cross trainer 1.86)
11th Feb - 4.27 miles walk (cycling 3.98)
12th Feb - 6.76 miles (walk 0.52 run 6.24)

Weekly Total 35.45/24.26
Walk/run total 201.43/57.22
Running Total 86.37/26.0
Walking Total 116.06/31.22
Cardio work out 17.86/3.86
Cycling Total 107.68/32.04

The Slow Training Running

2012-02-05T13:55:00.002-08:00

I started the new challenge on Wednesday, so my week started by going to the club on Wednesday night where we did a warm up and then 2 set of circuits with lunge, star jump, sit up and many more different exercise. We then did 15min of run 2, 3, 2, 3, 2, 3, with 1 min rest in between I did an extra 15 lengths on top of the 6 lengths I did in each 1 minutes it was a very hard week again, we did a cool down and I was so happy it was over for another week. I also did some walking and cycling. I had a rest from running on Thursday and just did some cycling and met up with me mum and had walked around town which was nice. I went out on Friday for a 4 mile run which was slower than the last 2 week I don’t know what happened but I will put it down to the cold weather we are having. I also did a walk and some cycling as well. I had a rest on Saturday from running and did some cycling and walking in the morning it started snowing I had a rest in the afternoon. I had the choice to go to the cross Country or to do a training run around Northallerton. So I opted for a run around Northallerton and only managed 4miles today because it was very slushy under foot and my pace was slower this week than in the last 2 week more like 10.58 min/miles which take my running, walking and cycling to 33.39 miles and so far to 1743.74 miles. I finish the fifth week on 48.53 miles

Sunday 5th Feb
Distance: 3.35 miles
Time: 36:43
Ave Pace: 10:58 min/miles

Friday 3rd Feb
Distance: 4.09 miles
Time: 42:09
Ave Pace: 10:18 min/miles

1st Feb - 5.41 miles (walk3.41 run 2.0) (cycling 2.72)
2nd Feb - 3.71 miles walk (cycling 2.72)
3rd Feb - 6.19 miles (walk 2.1 run 4.09) (cycling 3.44)
4th Feb - 2.39 miles walk (Cycling 2.76)
5th Feb - 4.05 miles run in the snow

Weekly Total 21.75/11.64
Total so far 165.98/21.75
Running Total 70.53/10.14
Walking Total 95.45/11.61
Cardio work out 14.0/
Cycling Total 87.28/11.64

End of the January Challenge

2012-02-05T13:55:00.001-08:00

The week started with me doing a 3.19 miles running on Monday morning around the town centre I also went to the club on Monday night, we did a warm up as normal we did 30sec of running step, high step up and lunge. We also did more work on our core such as sit up, plank and press up was one circuits we did another circuits of core work and then a cool down. I also did some cycling and walking as well. With the challenge finish on Tuesday and I was tired as well I only managed a walk and some cycling. I finish January challenge on 145.23 miles

Total running and walking 145.23
Total cycling cross training 89.64
Running Total 60.39
Walking Total 83.95
Cardio work out 14.0
Cycling Total 75.64
So far 1777.13
Running 845.61
walking cycling cross training 932.41

30th - 4.08 miles (walk 0.89 run 3.19) (cycling 3.18)(1hrs = 2.0 of step aerobics)
31st - 3.16 miles walk (cycling 2.72)

PB at the Time Trial

2012-01-29T13:09:00.000-08:00

The week started with me going for 3.09 miles run which I just did around Northallerton on Monday morning in 31.40 and Ave pace of 10.16min/miles which was an overall improvement on my running and pace. I then went to the club on Monday night, Sonja was away and Rob took the session and carried on with the step aerobics. We first did a warm up of over and under and twist with a basketball, then got into session, we did 30 sec running on the step then walking and high knee, then did some superset with 2 different exercises for 30sec x3 we had a hamstring exercise which I struggled to do. I also did a walk of 1.44 and bike ride of 2.72 miles. I decided to try having a rest on Tuesday but ended up doing nearly 8 miles again just walking and cycling. So I decided to try and not as many miles on Wednesday because I wanted to do a good time at the Time Trial. By the end of day I did over 9 miles again. I went to the club on Wednesday night, Rob decided to killed us with the 3 set of circuits before the time trial which I managed to complete every exercise with out stopping for a change. Then it was off down to Station Road to do the 2.0 mile time trial, I passed Marian before we got to the station and I passed Stacey and Ian. With Ian not been far behind and I knew I couldn’t let him pass me again before we finished, I set a new PB, to say I hadn’t ran a time trial or race for 3 months, I did the time trial in 18.03. So with it been my mum’s birthday on Wednesday I decided to go and see her on Thursday and had a rest at the same time and a meal out which was very nice. Back to the running on Friday morning I decided to go for my 4 mile run just around Northallerton town centre, I managed to do 4.06 mile in 40 min which was a great time of 39.55 and Ave pace of 9.49min/miles. So on Saturday I decided just to do some cycling and walking and had rest from running. Back to running on Sunday where I did another 10k training session around Northallerton town centre which I felt good and I improve my time and Ave pace again compared to last Sunday. So I am enjoying the new training programme from Rob and can’t believe I am doing a bit more running and my new Garmin has improved my time and Ave pace over the last few weeks so I should get my sub 60 for 10k in August. Which takes my running walking and cross training to 53.57 miles and the miles so far to 1792.27 miles. I finished fourth week on 53.57 miles

Weekly Total 31.8/19.77
Total so far 137.99/81.74
Running Total 57.2
Walking Total 80.79
Cardio work out 12.0
Cycling Total 69.74

This week mileage
23rd - 4.53 miles (walk1.44 run 3.09) (cycling 2.72)(1hrs = 2.0 of step aerobics)
24th - 3.29 miles walk (cycling 4.58)
25th - 6.4 miles (walk 3.1 run 3.3) (cycling 2.82)
26th - 1.4 miles walk (cycling 2.72)
27th - 6.07 miles (walk 2.01 run 4.06) (cycling 2.87)
28th - 3.7 miles walk (cycling 4.06)
29th - 6.41 miles run

10K Town training session by phillipc26 at Garmin Connect - Details

2012-01-29T07:56:00.000-08:00

10K Town training session by phillipc26 at Garmin Connect - Details

Sonja Killed Session

2012-01-22T14:29:00.001-08:00

I started the week on Monday with a 3.01 miles run again just around Northallerton in the morning. I then went to the club we did another one of Sonja killer sessions which was step aerobics, so we did the warm up with us using the step as part of the warm up. We got in to the session where we did a lot on core and back lunge which was a killer for me we then did a cool down i was so glad that hard session was over. I also did a 1.44 miles walk and 2.56 cycling on the morning. I had a rest on Tuesday from running and did some cross training just walking and cycling. I went to the running club one Wednesday night where we did circuits/cardio warm up which I do like doing now and I went to slack off and Sonja told me off because the run had not finished and I had to carry on with squat thrust, we then did 14 min of running with 1 minutes rest. So we started with 3, 2, 2, 2, 2, 3 I did an extra 14 lengths of the sports hall over the session my next aim is to try and keep with Ian Codling we finished with a cool down, again I was so glad that killer session was over. I also did 5.89 miles of walking and 2.56 cycling before the going to the club. I had a rest from running on Thursday and just did some cross training such as cycling walking and badminton again. I went for a 2 mile run an on out and back course which i completed in 39.20 and did Ave pace of 9.50 so I was happy with the time and pace. I had a rest on Saturday did some walking and cycling. I went out on Sunday morning for my 6.2 miles running and struggled from the start and by 2.5 miles I was ready to give up and go home but I carried on did 6.43 miles which I was happy at in 67.39 and Ave pace of 10.31 so did a bit extra miles and wasn’t much slower than last week I think it was down to the wind today so hopefully next week I will get under 60 minutes for a 10k training run but Rob did say it was only to be a steady run I had some lunch and a rest, i then ran down to the leisure centre had a game of badminton and then walked back home. Which takes my walking, running and cross training to 57.18 and the miles so far to 1845.84 miles. I finished the third week on 57.18 miles

4 Miles Running Times
1st miles 10.11
2nd miles 20.11
3rd miles 29.39
4th miles 39.21
Ave Pace 9.50

6.43 Miles Running Time
3 miles – 31.15
4 miles – 42.14
6 miles – 63.38
5.7 miles – 60min

Weekly Total 39.13/18.05
Total so far 103.16/60.77
Running Total 40.34
Walking Total 65.85
Cardio work out 10.0
Cycling Total 49.97

16th - 4.45 miles (walk 1.44 run 3.01) (cycling 2.56)(1hrs = 2.0 of step aerobics)
17th - 4.76 miles walk (cycling 3.01)
18th - 7.89 miles (walk 5.89 run 2.0) (cycling 2.56)
19th - 1.94 miles walk (cycling 2.56) (40 min of badminton)
20th - 7.06 miles (walk 3.06 run 4.0) (cycling 2.8)
21st - 3.57 miles walk (cycling 2.56)
22nd - 9.46 miles (walk 1.67 run 7.79) (40min of badminton)

Untitled by phillipc26 at Garmin Connect - Details

2012-01-20T10:11:00.000-08:00

Untitled by phillipc26 at Garmin Connect - Details

This a 4 miles run to get under sub 60 at Darlington 10k

4 Miles training session

2012-01-15T13:33:00.000-08:00

The week started with me going to the club on Monday night where we did the warm up with some step ups, walking, running and lunges. We then got in to the session where we did super sets of step and other core work and then a cool down. I also did 40 min on the walking machine, 2.56 miles bike ride and 1.87 miles walk. So on Tuesday my legs were stiff so i only did a 3.55 miles walking and 2.56 bike ride. I went to the club where we did the warm up as usual, then got in to the circuits where we did a mix of cardio such as lunge and running step made more interesting for me we then did 12 min of burn out up and down the sports hall. I did the full session again so my hamstring is getting better i also did a 2 miles walking and 4.73 bike ride as well. So on Thursday I had a rest and only did 2.47 miles walking and 2.56 bike ride. So after asked Rob the club coach on Monday for training plan to gets sub 60min for Darlington 10k he set me my first training session to run 2 miles out or to run 22 min out and then get back in the same time wasn’t that hard now that i have my new Forerunner 205 Garmin watch so i did 4 miles in 41.09 which was very good for me i then sent Rob a email with about the running i got a email back saying he had set me another training session on Sunday to do 60 min of running. I also did 5.18 miles walking and 2.8 miles bike ride. I think i did too much on Friday so i took a rest and only did 2.56 bike ride and 1.63 walking because i was full of cold. So on Sunday i went for 60 min run and ended up doing 6.2 miles in 64.44 min which was good, by the time i got to 4 miles my hamstring starting to hurt me and I was starting to get tired but i managed to run all the way around and i did a run 5.75 miles in 60 min today a good target for next week to see if I can improve which takes my running and walking to 30.88 miles and the miles so far to 1944.94 miles and the cross training to 22.52 miles and the miles so far 758.08 miles. I finish the second week on 53.4 miles.

Weekly Total 30.88 /22.52
Total so far 67.06/41.92
Running Total 23.54
Walking Total 41.98
Cardio work out 8.0
Cycling Total 33.92

This week training
9th - 1.87 mile walking (1hrs = 2.0 of step aerobics) (cycling 2.56)(40 min on walking machine = 2.0)
10th - 3.55 miles walking (cycling 2.56)
11th - 4.0 miles (walk 2.0 run 2.0) (cycling 4.73)
12th - 2.47 miles walk (cycling 2.7)
13th - 9.18 miles (walk 5.18 run 4.0) (cycling 2.8)
14th -1.63 miles walk (cycling 2.56)
15th - 8.18 miles (walk1.98 run 6.2) (cycling 0.61)

The first full week of training

2012-01-08T12:59:00.000-08:00

I started with a rest on Monday from running because I had tried some hill work on the Sunday and hamstring started to hurt me so I did a walk of 3.2 and a bike ride of 2.36 which was good for me and with not much pain. I thought I would try a running on Tuesday so I went for 2.6 miles run just around Northallerton in the strong wind and bike ride of 2.56 and walk 3.79. I was feeling good so I went to the club on Wednesday night the wind was very strong it felt like 70mph but was only 40mph I completed the full session, been slow in the winds and not going as far as the week before never the less I did 3 miles which was good but I could feel the hamstring hurting me. I also did a walk of 2.67 and bike ride of 2.56 miles just around Northallerton. On Thursday I decided that I had done enough running in the wind so I went on my walking machine 40 min, a bike ride of 2.56 and walk of 2.69. On Friday not want to over do it and pull my hamstring and be out for another 10 weeks I decided to have a rest from running and just do a walk of 3.69 and bike ride of 2.8. On Saturday I went on my walking machine for 40 min and did a walk of 5.57 and bike ride of 2.56 which is all good cross training for me I want to get one final run in this week so I went out on Sunday morning for a run to the Coop shop near Ainderby Garden in Romanby I did how ever only jog the route. Which takes the running and walking to 31.82 miles and the miles so far to 1975.82 miles and the cross training to 19.4 and the miles so to 780.6 miles I finish the first week on 51.22 miles which is very good for me since I have done any think for the last 10 week

Running 900 miles
Walking 1100 miles
Cycling/cross training 800 extra
Weekly Total 31.82
Total so far 36.18
Running Total 11.34
Walking Total 24.84
Cardio work out 4.0
Cycling Total 15.4
20 minutes on walking machine = 1.0 miles

2012 challenge

2012-01-01T13:20:00.000-08:00

I have now finished the 2011 challenge and itS now on to 2012 challenge which will consist of 900 miles running and 1100 miles of walking. So the first day of the new year I did 3.2 miles run and 1.16 miles of walking

The next goal is to do 2000 miles by the end of 2012
900 mile running
1100 miles walking

Total so far 4.36

Running Total 3.2

walking Total 1.16

6x3 Minutes

2012-01-01T13:19:00.000-08:00

The week started with a Boxing Day run on Monday, I a had run around Thirsk for a change just around Hambleton Estate because I didn’t know if I would get any pain from the Hamstring so I only did 2.08 miles run. Rest on Tuesday. With me not having any pain on Tuesday from the Hamstring I decided that I was going to go the club on Wednesday night and do the full session which I did. the warm up was 6x3 minutes with 1 minutes rest and then a cool down and some stretches in the wind and the rain. Rest on Thursday and Friday apart from going and doing 1hr of badminton on Friday night. I decided that I would go for run on Saturday just around Northallerton town centre of 2.52 miles and guess what no pain from the hamstring after to day of sport so I think I am back to doing the full sessions now which became the end of the 2011 challenge for the month and year which I finished on 1216.86 I just missed I running target, I am happy with the walking total for the last 7 month. I did 19.57 miles of walking and 7.6 miles of running

DAY WALKING RUNNING TOTAL
MONDAY 1.42 2.08 3.5
TUESDAY 7.62 0.0 7.62
WEDNESDAY 1.82 3.0 4.82
THURSDAY 4.28 0.0 4.28
FRIDAY 1.42 0.0 1.42
SATURDAY 3.01 2.52 5.56
TOTAL 19.57 7.6 27.17

Total miles done this year 1216.86 miles
Running Total 518.13
Walking Total 698.73

Target 150

Total walk 19.57 run 7.6
Miles To Do 34.57
Total miles done this month 115.43

December 2011 challenge

2011-12-31T12:04:00.000-08:00

150 miles left to do
so far 104.2
walk 100.2 run 15.23

December Walk Run
1st 3.29 0
2nd 3.32 0
3rd 3.46 0
4th 3.24 0
5th 2.47 0
6th 2.55 0
7th 5.28 2.0
8th 5.78 0
9th 2.9 0
10th 1.8 0
11th 3.22 0
12th 3.08 2.0
13th 2.05 0
14th 2.69 0
15th 2.12 0
16th 4.43 0
17th 0.57 0
18th 3.88 0
19th 3.86 2.0
20th 1.36 0
21st 2.10 1.63
22nd 4.85 0
23rd 4.21 0
24th 8.12 0
25th 0
26th 1.42 2.08
27th 7.62
28th 1.82 3.0
29th 4.28 0
30th 1.42 0
31st 3.01 2.52

The Goal is to do 1139.4 by the 31st December

2011-12-31T11:44:00.000-08:00

Next year goal is to to do 1139.4 miles by the end of 2011

Total miles done this year 1216.86 miles

Running Total 518.13

Walking Total 698.73

40 min of badminton

2011-12-29T01:09:00.001-08:00

The week starts with me going to the club on Monday where we did the warm as usual, we then got in to the session, we did a lot of moves on the step I was teamed up against Sarah who made me work and for some reason I didn’t give up I do enjoy these cardio sessions on Monday night, we did a cool down and Sonja does look after us with some chocolate at the end of the session. I did go out for a walk of 3.86 miles. With no rest on Tuesday because I went down to the leisure centre with my next door neighbour and had game of badminton for 40 minutes what a good cardio work out can only improve the hamstring. I went to the club on Wednesday night where we needed our head torches because we were running around the back field at the athletics club I did the warm up and ran around 4 times and finished with cool down because the hamstring was hurting me but I was happy that I done 40 min of running which is good compared to the 20 min two weeks ago so the hamstring is getting better and for the rest of the week I just had a rest and did some more walking and a rest on Christmas day which take my running and walking to 28.32 and the miles so far to 1189.69

DAY WALKING RUNNING TOTAL
MONDAY 3.86 2.0 5.86
TUESDAY 1.36 0.0 1.36
WEDNESDAY 2.10 1.63 3.73
THURSDAY 4.85 0.0 4.85
FRIDAY 4.21 0.0 4.21
SATURDAY 8.12 0.0 8.12
SUNDAY 0.0 0.0 0.0
TOTAL 24.5 3.63 28.13

Target 150

Total walk 24.69 run 3.63
Miles To Do 61.74
Total miles done this month 88.26

Running Total 510.53

Walking Total 679.22

Step Aerobics

2011-12-19T14:05:00.000-08:00

I went to the running club on Monday night for the first time in 10 months, everyone was happy to see me we did the warm up and got into the session, we did a lot of different steps which was very good for the hamstring but not for the pain that I got afterwards. I could only run for about 20 minutes before my leg started to hurt so I just walked around instead of running. I went to the club on Wednesday night where I helped out with the time keeping for the time trial because my leg was still painful and I thought it was good idea to rest rather than running on it and making it worse. We had the Harriers Christmas dinner on Saturday we had a good night and there was even some dance moves as well. I did more walking this week again because I couldn’t run. Which takes my running and walking to 20.82 miles and the miles so far to 1161.37 miles

DAY WALKING RUNNING TOTAL
MONDAY 3.08 2.0 5.08
TUESDAY 2.05 0.0 2.05
WEDNESDAY 2.69 0.0 2.69
THURSDAY 2.12 0.0 2.12
FRIDAY 2.12 0.0 2.12
SATURDAY 0.57 0.0 0.57
SUNDAY 3.88 0.0 3.88
TOTAL 16.51 2.0 18.51

Target 150

Total walk 16.51 run 2.0
Miles To Do 89.87
Total miles done this month 60.13

Running Total 506.84

Walking Total 654.53

Back to Wednesday night training

2011-12-11T13:30:00.001-08:00

The week begin with no running on Monday due to Ken been busy and I couldn’t get to training I was looking forward to do some training just to see how the hamstring would be. But I would have to leave that until Wednesday night training back to the walking on Monday and Tuesday so Wednesday came and Rob was back taking the session so I thought I would join in and do some training, so I did the warm up some circuits missing out star jump, squat thrust because of my hamstring. I did do 7 minutes of running until my hamstring started hurting so I stopped and had to endure 2 days of pain and couldn’t walk without it hurting me so the walking miles are down this week I was trying to rest but that didn’t seem to help. I was ok by Sunday so I decided to do 20 minutes on my walking machine and 10 minutes of core and circuits and 10 minutes cool down and guess what has happened again I can’t walk with out the hamstring been painful, so I think its time to give up running (only joking) which takes my running and walking to 26.0 miles and the miles so far to 1140.55 miles

DAY WALKING RUNNING TOTAL
MONDAY 2.47 0.0 2.47
TUESDAY 2.55 0.0 2.55
WEDNESDAY 5.28 2.0 7.28
THURSDAY 5.78 0.0 5.78
FRIDAY 2.9 0.0 2.9
SATURDAY 1.8 0.0 1.8
SUNDAY 3.22 0.0 3.22
TOTAL 24 2.0 26

Target 150

Total walk 24.0 run 2.0
Miles To Do 110.69
Total miles done this month 39.31

Running total 504.84

Walking total 635.71.

Hamstring getting better

2011-12-04T12:56:00.001-08:00

With no running again last week due to the Hamstring injury and couldn’t do any training due to more of circuit warm ups and time trial I had another rest I did do a bit of cycling of 1.3 miles only from the school to Tesco and back to help with the time trial I also finished last months challenge on 114.32 miles which is good since I only did walking. Hopefully I will be back running next week because I sick of this Hamstring injury now which take my running and walk to 24.44 and the miles so far to 1114.55 miles

DAY WALKING RUNNING TOTAL
MONDAY 3.81 0.0 3.81
TUESDAY 5.12 0.0 5.12
WEDNESDAY 2.2 0.0 2.2
NEW MONTH NEW MONTH NEW MONTH NEW MONTH
THURSDAY 3.29 0.0 3.29
FRIDAY 3.32 0.0 3.32
SATURDAY 3.46 0.0 3.46
SUNDAY 3.24 0.0 3.24
TOTAL 24.44 0.0 24.44

Total walk 11.13 run 0
Miles To Do 35.68
Total miles done this month 114.32

Target 150

Total walk 13.31 run 0
Miles To Do 136.69
Total miles done this month 13.31

Running Total 502.84

Walking Total 611.71

November Challenge

2011-12-04T12:33:00.000-08:00

150 miles left to do
so far 114.32
walk 112.32 run 2.0

November Walk Run
1st 3.13 0
2nd 3.19 0
3rd 3.1 0
4th 3.1 0
5th 5.98 0
6th 3.28 0
7th 4.12 0
8th 3.57 0
9th 3.77 0
10th 5.69 0
11th 1.4 0
12th 3.37 0
13th 3.42 0
14th 1.95 0
15th 4.96 0
16th 3.89 2.0
17th 5.15 0
18th 4.19 0
19th 2.93 0
20th 3.66 0
21st 4.62 0
22nd 3.72 0
23rd 5.77 0
24th 5.7 0
25th 1.69 0
26th 3.22 0
27th 4.62 0
28th 3.81 0
29th 5.12 0
30th 2.2 0

November Mileage

2011-11-30T14:23:00.000-08:00

No running again

2011-11-28T11:25:00.000-08:00

With no running for the 6th week and the Hamstring slowly getting better I just did walking all week again with no exercise on Wednesday due to Steve taking the session and they did a lot of leg exercises which would have made the hamstring worse and not better. So hopefully I may do some core exercises next week before the time trial which takes my walking and running to 29.34 miles and the miles so far to 1090.11 miles

DAY WALKING RUNNING TOTAL
MONDAY 4.62 0.0 4.62
TUESDAY 3.72 0.0 3.72
WEDNESDAY 5.77 0.0 5.77
THURSDAY 5.70 0.0 5.70
FRIDAY 1.69 0.0 1.69
SATURDAY 3.22 0.0 3.22
SUNDAY 4.62 0.0 4.62
TOTAL 29.34 0.0 29.34

Target 150

Miles To Do 46.81

Total miles done this month 103.19

Running Total 502.84

Walking Total 587.27

Alan Wednesday Session

2011-11-22T01:41:00.001-08:00

The week started with no running again because on the Hamstring injury that I have still got. So I have to carry on with the walking, apart from Wednesday nights session at the club where I did Alan Cardio warm up with lot of different exercises for the legs loosen the Hamstring and upper body exercises that I enjoyed the session and I walked up and down while the others were running, I then did the warm down and some stretching down which didn’t help the leg at all I have been in so much pain. So I have been for some physio on this Hamstring and I also did some cycling to help loosen the legs just 4.23miles. Which take my running and walking to 28.73 and the miles so to 1060.77 miles

DAY WALKING RUNNING CYCLING TOTAL
MONDAY 1.95 0.0 4.23 1.95
TUESDAY 4.96 0.0 0.0 4.96
WEDNESDAY 3.89 2.0 0.0 5.89
THURSDAY 5.15 0.0 0.0 5.15
FRIDAY 4.19 0.0 0.0 4.19
SATURDAY 2.93 0.0 0.0 7.16
SUNDAY 3.66 0.0 0.0 3.66
TOTAL 26.73 2.0 4.23 32.96

Target 150
Total walk 26.73 run 2.0
Miles To Do 76.15
Total miles done this month 73.85

Help from Sonja with Hamstring injury

2011-11-13T13:29:00.001-08:00

The week started with no running again due to the Hamstring injury which I am getting help from Sonja to get back running so hopefully it will be a few more week before I can put my running trainers back on. So this weeks walking as follows in the table below. I did some cross training which was 5.24 miles of cycling and the reason for the Hamstring is because I haven’t done any core work for 10 months and my balance isn’t good, that’s how I have pulled my hamstring so the plan is to do 1 hr a week of core work until I can get back to Monday night training and I am going to join in on Wednesday nights cardio warm up but do no running which takes my walking and running to 25.34 miles and the miles so far to 1032.04

DAY WALKING RUNNING TOTAL
MONDAY 4.12 0.0 4.12
TUESDAY 3.57 0.0 3.57
WEDNESDAY 3.77 0.0 3.77
THURSDAY 5.69 0.0 5.69
FRIDAY 1.4 0.0 1.40
SATURDAY 3.37 0.0 3.37
SUNDAY 3.42 0.0 3.42
TOTAL 25.34 0.0 25.34

Target 150

Total walk 25.34 run 0
Miles To Do 102.88
Total miles done this month 47.12

No running again

2011-11-06T12:45:00.001-08:00

The week started with me having a rest again for the 3rd week running, so no running again. On the plus side I am going to the doctors on Monday afternoon. I finished the last months challenge on 133.11 miles and I finished 6.13 miles behind Fran so I will have to hand over the challenge trophy to Fran. Fran is having a rest and I am still injured so NO CHALLENGE THIS MONTH. This weeks walking is as follows Monday 2.97 miles Tuesday 3.13 miles Wednesday 3.19 miles Thursday 3.1 Friday 3.1 miles Saturday 5.98 miles Sunday 3.28 miles I did go down to the bonfire display in Northallerton on Saturday which was brilliant display which take my walking and running to 21.78 miles and the miles so far 1006.7 miles

DAY WALKING RUNNING TOTAL
MONDAY 2.97 0.0 2.97
NEW MONTH NEW MONTH NEW MONTH NEW MONTH
TUESDAY 3.13 0.0 3.13
WEDNESDAY 3.19 0.0 3.19
THURSDAY 3.1 0.0 3.1
FRIDAY 3.1 0.0 3.1
SATURDAY 5.98 0.0 5.98
SUNDAY 3.28 0.0 3.28
TOTAL 24.75 0.0 24.75
Target 150

Total walk 21.78 run 0
Miles To Do 128.22
Total miles done this month 21.78

October Challenge

2011-11-03T14:21:00.000-07:00

150 miles left to do
so far walk run 133.11
walk 112.0 run 21.11

October Walk Run
1st 4.72 2.61
2nd 2.65 2.22
3rd 3.89 0
4th 5.08 0
5th 3.82 2
6th 3.04 1.99
7th 1.26 3.72
8th 3.18 2.41
9th 1.26 1.95
10th 3.08 0
11th 3.50 0
12th 4.18 2.0
13th 4.71 0
14th 3.94 2.37
15th 5.54 0
16th 3.47 0
17th 3.87 0
18th 3.2 0
19th 3.14 0
20th 4.18 0
21st 4.3 0
22nd 4.0 0
23rd 3.49 0
24th 3.64 0
25th 4.42 0
26th 4.16 0
27th 3.25 0
28th 4.88 0
29th 2.17 0
30th 2.97 0
31st 2.97 0

Another week of no running

2011-11-01T02:59:00.000-07:00

The week started with having another rest from running and just walking and some biking this week so Monday I did 3.64 miles, Tuesday I did 4.42 miles, Wednesday I did 4.16, Thursday I did 3.25miles Friday I did 4.88 miles Saturday I did 2.17 miles and Sunday I did 2.97. I still went to the club on Wednesday to help with the time keeping and biking up to train station and back to the Athletics Club which has helped the knee I also did a 2.25 miles bike ride on Friday in Thirsk before I went out Friday night and suffered with a hangover on Saturday so I had a lazy day still behind by 7.1 miles and I am going to lose this months challenge with Fran Jeffery which takes my walking and running to 25.49 and the mile so far to 981.95 miles

DAY WALKING RUNNING TOTAL
MONDAY 3.64 0.0 3.64
TUESDAY 4.42 0.0 4.42
WEDNESDAY 4.16 0.0 4.16
THURSDAY 3.25 0.0 3.25
FRIDAY 4.88 0.0 4.88
SATURDAY 2.17 0.0 2.17
SUNDAY 2.97 0.0 2.97
TOTAL 25.49 0.0 25.49

Target 150

Total walk 25.49 run 0
Miles To Do 19.86
Total miles done this month 130.14

Hamstring injury

2011-10-23T12:54:00.000-07:00

I decided to have a rest from running this week or until at least Wednesday when I could speak to Sonja and she said I couldn’t do any running so I have been just walking this week so on Monday I did 3.87 miles, Tuesday 3.2 miles Wednesday 3.14 miles, Thursday 4.18 miles, Friday 4.3 miles, Saturday 4.0 miles and Sunday 3.49 miles. I still went down to the club on Wednesday to some time keeping for the second part of the session and I was looking forward to doing the cross country but I had to miss it due to my injury I am behind in the challenge with me and Fran so I think she is going to win this month. Which takes my walking and running to 26.18 miles and the miles so far to 956.46

DAY WALKING RUNNING TOTAL
MONDAY 3.87 0.0 3.87
TUESDAY 3.20 0.0 3.20
WEDNESDAY 3.14 0.0 3.14
THURSDAY 4.18 0.0 4.18
FRIDAY 4.30 0.0 4.30
SATURDAY 4.0 0.0 4.0
SUNDAY 3.49 0.0 3.49
TOTAL 25.18 0.0 25.18

Target 150

Total walk 25.18 run
Miles To Do 45.35
Total miles done this month 104.65

No running just walks

2011-10-17T12:55:00.001-07:00

I started the week with having a rest from running due to my Hamstring injury so I only mangaged to walk 3.08 miles just around Northallerton. Same on Tuesday just a walked 3.5 miles. I did go to the club on Wednesday night where I thought I would try some running we did the warm as usual with the circuits as part of the warm up such as star jump, sit up, press up and many more we got in to the session were we did 1, 2, 3, 1, 2, 3, 2 minutes with a 1 minutes rest in between and 2 minutes between each set. I did manage to run for the full session the legs was getting stiff to the end and I should of stopped but I carried on. I did walk 4.18 miles around Northallerton. I had a rest on Thursday from running and just did a walk of 4.71 miles. I did go out for a run on Friday just around Northallerton it was only 2.37 miles and a walked 3.98 miles I had another rest on Saturday from running and just did a walk of 5.54 miles around Northallerton I did the same on Sunday just a walked 3.47 miles. So the challenge is not going well this week I am 6.68 miles behind Fran due to this bad leg of mine so Fran may win this challenge we will have to wait and see. Which takes my walking and running to 32.83 and the miles so far to 930.28 miles.

DAY WALKING RUNNING TOTAL
MONDAY 3.08 0.0 3.08
TUESDAY 3.50 0.0 3.50
WEDNESDAY 4.18 2.0 6.18
THURSDAY 4.71 0.0 4.71
FRIDAY 3.98 2.37 6.28
SATURDAY 5.54 0.0 5.54
SUNDAY 3.47 0.0 3.47
TOTAL 28.46 4.37 32.76

Target 150

Total walk 28.46 run 4.37
Miles To Do 71.53
Total miles done this month 78.47

The Time Trial

2011-10-14T12:43:00.001-07:00

The week started with going to the club on Monday night where we did the warm up then we then got into the session, we ran backwards and forwards the length of the rugby pitch for 20 min we ran in our teams. We went back in to the gym where we did some core exercises such as sit ups and press ups it was good to get back on Monday nights for a change I also did 4 miles walking around Northallerton. No running on Tuesday just 2.73 miles walking around Northallerton. Back to the club on Wednesday where we had the 2 mile time trial, we did 1 set of circuits to warm up and then ran down to the train station and back to Lidl I did a PB it must have been all this extra training I am doing plus a 2.06 miles walking so I total that day I did 5.36 miles. So on Thursday I had rest from running and just did a walk of 2.93 miles. I finished the week to Thursday on 23.12 and finished month on 159.75 miles and finished in front of Fran by 18.16 and finished in front of Hester by 16.31 seem to have 2 lazy runners you can beat me so I am to keeping the challenge trophy for another month. Start of the new month I did 4.72 miles walking and 2.45 miles running around Northallerton which took it to 7.17 miles I then went out on Sunday for 2.65 miles walking and 2.22 miles running around Northallerton so I finished the week to Sunday on 35.16 miles which takes my walking and running to 35.16 and the miles so far to 863.85 miles

DAY WALKING RUNNING TOTAL
MONDAY 4.0 2.0 6.0
TUESDAY 2.73 2.73
WEDNESDAY 2.06 3.3 5.36
THURSDAY 2.93 2.93
FRIDAY 3.49 2.61 6.1
TOTAL 15.21 7.91 23.14
NEW MONTH NEW MONTH NEW MONTH NEW MONTH
SATURDAY 4.75 2.45 7.2
SUNDAY 2.65 2.22 4.87
TOTAL 7.4 4.67 12.07

Total miles done this month 165.85
Target 150
Total walk 7.37 run 4.67
Miles To Do 137.96
Total miles done this month 12.04

14x1Minutes

2011-10-09T14:27:00.000-07:00

The week started with me having a rest from running and just did 3.89 miles walking around Northallerton. I had another rest day from running on Tuesday and only did 5.08 miles walking around Northallerton. Went to the club on Wednesday night where we did the a warm up and 2 set of circuits with sit ups, press ups, star jumps and many more exercises. We then got into the session where we did 14x1 minutes with 2 min between each set which was good to get back in to the sports hall and do some speed work my hamstring started to tighten on Wednesday night but carried on running. Thursday it took me 20 minutes to walk into town I did 3.04 miles walking and 1.99 miles running just to see if it would loosen the legs but it didn’t. Friday I did 1.26 miles walking and 3.72 miles running and by Saturday the legs had started to loosen up, I did 3.18 miles walking and 2.41 miles runninng wasn’t able to run on Sunday at Ampleforth 7 miles so I gave a miss and went out for a 1.26 mile walk and 1.95 miles running because my hamstring is still hurting me which takes the first week to Friday to 36.84 miles. Which takes the walking and running to 33.6 and the miles so far to 897.45

DAY WALKING RUNNING TOTAL
MONDAY 3.89 0.0 3.89
TUESDAY 5.08 0.0 5.08
WEDNESDAY 3.82 2.0 5.82
THURSDAY 3.04 1.99 5.03
FRIDAY 1.26 3.72 4.98
SATURDAY 3.18 2.41 5.59
SUNDAY 1.26 1.95 3.21
TOTAL 21.53 12.07 33.6

Target 150

Miles To Do 104.36

Total miles done this month 45.64

Next Challenge 75 miles in 30 day Running 75 miles in September

2011-09-30T14:33:00.001-07:00

200 miles left to do 34.15
so far walk 109.99 run 55.53

1st sept - walk 5.11 run 3.82 so far 8.93
2nd sept - walk 3.86 run 3.43 so far 16.22
3rd sept - walk 4.64 run 0 so far 20.86
4th sept - walk 4.43 run 6.2 so far 31.49
5th sept - walk 3.51 run 0 so far 35.0
6th sept - walk 4.65 run 3.06 so far 42.71
7th sept - walk 2.43 run 2.68 so far 47.22
8th sept - walk 5.8 run 2.81 so far 55.83
9th sept - walk 3.74 run 3.48 so far 63.05
10th sept - walk 7.18 run 0 so far 70.23
11th sept - walk 3.0 run 3.01 so far 76.24
12th sept - walk 3.03 run 2.0 so far 81.27
13th sept - walk 3.99 run 0 so far 85.26
14th sept - walk 3.99 run 2.1 so far 91.35
15th sept - walk 3.48 run 0 so far 95.48
16th sept - walk 2.56 run 2.9 so far 100.94
17th sept - walk 2.18 run 2.72 so far 105.84
18th sept - walk 3.98 run 2.53 so far 112.35
19th sept - walk 5.09 run 0 so far 117.44
20th sept - walk 2.6 run 2.8 so far 122.84
21st sept - walk 3.81 run 2.0 so far 128.65
22nd sept - walk 2.92 run 0 so far 131.57
23rd sept - walk 2.99 run 0 so far 134.56
24th sept - walk 3.98 run 0 so far 138.54
25th sept - walk 1.84 run 2.35 so far 142.73
26th sept - walk 4.0 run 2.0 so far 148.73
27th sept - walk 2.73 run 0 so far 151.46
28th sept - walk 2.06 run 3.3 so far 156.82
29th sept - walk 2.93 run 0 so far 159.75
30th sept - walk 3.49 run 2.61 so far 165.85

Sonja killed use while Rob was away

2011-09-26T00:36:00.000-07:00

Week started with having rest from running on Monday and I just did a 5.09 miles walking around Northallerton. I went out on Tuesday night for a run of 2.8 miles and 2.6 miles walking around Northallerton. I went to the club on Wednesday night and I had just started with a cold so we did the warm up that Sonja had planned and we got into the session. Sonja had set up a circuit where it would take us 1 minute to complete and we had to do 12 minutes. I ran with Cath, I put effort in on each lap even though I had a cold and we ran to the second gate to give us extra time to get back to the start before Rob got around to the finish. I did 3.81 miles general walking as well. I decide to have rest on Thursday because it was my birthday and I had stuff planned, but the cold I had kicked in and I felt dreadful so I only did a 2.92 miles walking and Friday was the same I only did a 2.99 miles walking still felt dreadful I was going out partying on Saturday so I decided to have a rest from running and only do 3.98 miles walking. I went out on Sunday evening after feel rough all day from 1 pint of larger from the night before I only managed 2.35 miles running and 1.84 walking around Northallerton plus 1x30 press ups, sit ups and 10 minutes on the walking machine. I finished the week to Wednesday on 36.65 miles. Which takes my walking and running to 30.38 miles and the total so far to 828.69 miles

DAY WALKING RUNNING TOTAL
MONDAY 5.09 5.09
TUESDAY 2.6 2.8 5.4
WEDNESDAY 3.81 2.0 5.81
THURSDAY 2.92 2.92
FRIDAY 2.99 2.99
SATURDAY 3.98 3.98
SUNDAY 1.84 2.35 4.19
TOTAL 23.23 7.15 30.38

TARGET 150 MILES

MILES TO DO 7.27

TOTAL OF MILES DONE THIS MONTH 134.56

Monday night training

2011-09-18T13:49:00.000-07:00

The week started with me going to the club on Monday night, now that Ken is back running for the time being. So we turn up on a windy night where we did a warm up with different warm up exercises as well as running to the cone and back with us all running in a group. We then got into session where we did a pyramid of sprints 2, 4, 6, 4, 2 which was a hard session. Which I am not used to, I did hear that the Monday nights were getting as hard as Wednesday nights never believed anybody until I turned up on Monday night. I also did 3.03 miles. Rest on Tuesday with just a walk of 3.99 miles. Back to the club on Wednesday night, did the warm up as usual and then we got in the session where we did 4x3 minute 2 minutes rest, where I did try my hardest and I had slow Ken behind me, on the last 3 minutes he kicked my ass which I ended up 2 cones in front of him by the finish. I also did 3.99 miles walk as well. Rest day on Thursday with 3.48 miles walk around Northallerton. I went out on Friday were I did 2.9 miles run and 2.56 miles walk around Northallerton and I got to 100 miles as well I also went on the walking machine for 10 min and 2x15 press up and sit up. I went out on Saturday for a 2.72 run and 2.18 miles walk around Northallerton and I did 10min on my walk machine and 1x30 presses up and sit up. I went out on Sunday were I did 2.53mile run and 3.98 miles walk plus 10 min on walking machine and 1x30 press up and sit up I finish week to Wednesday on 44.13 miles and finish the week to Sunday on 35.46 I have had a lazy week which take the walk and running to 35.46 and the miles so far to 798.31

week 36

Monday - walk 3.03 Club run 2.0
Tuesday - walk 3.99 run 0
Wednesday - walk 3.99 Club run 2.1
Thursday - walk 3.48 run 0
Friday - walk 2.56 run 2.9
Saturday - walk 2.18 run 2.72
Sunday - walk 3.98 run 2.53

150 miles left to do 37.65
so far walk 23.21 run 12.25 = 112.35

The Handicap

2011-09-11T13:59:00.001-07:00

The week started with post race rest day with only 3.51 miles of walking on Monday around Northallerton. I then went out for a run on Tuesday night for 3.06 miles just around Northallerton and also did 4.65 miles walking plus 10 min on walking machine and 2x15 press up and sit up. I then went to running on Wednesday night where we did a 2.18 miles handicap run around Wass Wood which I started at 7 min and I kept a steady pace all the way around, didn’t let Ian pass even though he was close when we were going up the hills. but I was faster on the flat and I passed Cath Lump and I also passed slow Ken and Nikki even though they had set off 45 seconds in front of me. I managed to do a PB which was 30 seconds faster than last year in 20.50. I only managed a 2.43 miles walking around Northallerton. I then went out on Thursday for 2.81 miles run and 5.8 miles walking I also went on the walking machine for 10 min and did my press up and sit up plus I went down to the leisure centre in Northallerton for a game of badminton. I was stiff on Friday from badminton I did still manage 3.48 miles run and 3.74 miles walking around Northallerton plus my 10 min on the walking machine and 2x15 press up and sit up. I had another rest day on Saturday I only managed 7.18 miles walking because I went to my sisters 16th birthday party. I then went out on Sunday for 3.0 miles and 3.01 mile run plus 10 min on my walking machine and 2x15 press up and sit up. I finished the first week up to Wednesday on 47.22 miles and I finished the week by Sunday on 45.35 miles. Which take my running to 45.35 miles and the miles so far to 762.85 miles

week 35

Monday - walk 3.51 run 0
Tuesday - walk 4.65 run 3.06
Wednesday - walk 2.43 Club run 2.68
Thursday - walk 5.8 run 2.81
Friday - walk 3.74 run 3.48
Saturday - walk 7.18 run 0
Sunday - walk 3.0 run 3.01

150 miles left to do 73.24
so far walk 30.31 run 15.04 = 76.24

Tholthorpe 10k

2011-09-04T14:20:00.000-07:00

Week started with a rest from running and just a walked around Northallerton with the challenge come to an end and there was only 10 miles between me and Fran so I got off my ass on Tuesday and went for a walk of 6.98 miles and run 3.85 miles just a flat run around Northallerton. I went to the club on Wednesday night where we did the warm up 4x6 min with a 2 min recovery so for the first 12 min I went at a steady pace I then decided to kill myself in last 12 min and then I couldn’t get my breath back when we finished the last 6 min which was a good, hard training session which took the runnng plus warm up to 3.25 miles and I also did a 4.69 miles walking. I finished the August challenge on 194.09 and I beat Fran for the second month in a row. With the new challenge starting on Thursday I went out for a run 3.82 miles run just around the industrial estate in Northallerton and back home I also did a 5.11 miles walking I went out on Friday again for a 3.43 miles run and 3.86 miles walking. So Tuesday, Thursday and Friday I also did 2x15 press ups, sit ups and 20 min on the walking machine I had a rest on Saturday with just a 4.64 miles walking. I was aiming to do Tholthorpe 10k in under 60 min which didn’t happen today, I took Steve Billing’s advice for a change so I set off at a steady pace doing the first 1k in 5.55 and between 5-7 min for the rest of the race I did beat Cath, pass Claire and her friend which was at 4k and stayed in front until the end of the race which i did in 60.28 I also did a walk of 4.43 miles as well, which take my walking and running to 55.06 miles and the miles so far to 717.50

week 34

Monday - walk 4.8 run 0
Tuesday - walk 6.98 run 3.85
Wednesday - walk 4.69 Club run 3.25

Now 200 miles left to do 5.91
So far walk 16.47 run 7.1 = 194.09

Thursday - walk 5.11 run 3.82
Friday - walk 3.86 run 3.43
Saturday - walk 4.64 run 0
Sunday - walk 4.43 run 6.2

150 miles left to do 118.51
so far walk 18.04 run 13.45 = 31.49

August 2011 challenge

2011-08-31T13:43:00.000-07:00

Now 200 miles left to do 5.91
so far walk 126.48 run 67.41

1st Aug - walk 4.23 run 0 so far 4.23
2nd Aug - walk 5.87 run 0 so far 10.1
3rd Aug - Walk 4.62 run 2 so far 16.72
4th Aug - walk 5 run 0 so far 21.72
5th Aug - walk 3.47 run 3 so far 28.19
6th Aug - walk 1.13 run 3 so far 32.32
7th Aug - walk 3.58 run 3.39 so far 39.29
8th Aug - walk 5.39 run 0 so far 44.68
9th Aug - walk 4.91 run 3.01 so far 52.6
10th Aug - walk 4.09 run 2.0 so far 58.69
11th Aug - walk 4.34 run 3.0 so far 66.03
12thAug - walk 4.26 run 3.06 so far 73.35
13th Aug - walk 4.03 run 0 so far 77.38
14th Aug - walk 2.21 run 6.2 so far 85.79
15th Aug - walk 3.75 run 0 so far 89.54
16th Aug - walk 3.18 run 3.07 so far 95.79
17th Aug - walk 5.25 run 2.75 so far 103.79
18th Aug - walk 3.39 run 3.15 so far 110.33
19th Aug - walk 3.6 run 3.0 so far 116.93
20th Aug - walk 4.57 run 0 so far 121.5
21st Aug - walk 3.24 run 3.0 so far 127.74
22nd Aug - walk 3.24 run 0 so far 130.98
23rd Aug - walk 2.34 run 4.1 so far 137.42
24th Aug - walk 3.88 run 2.8 so far 144.1
25th Aug - walk 6.01 run 0 so far 150.11
26th Aug - walk 4.14 run 3.45 so far 157.7
27th Aug - walk 2.66 run 3.27 so far 163.63
28th Aug - walk 3.63 run 3.26 so far 170.52
29th Aug - walk 4.8 run o so far 175.32
30th Aug - walk 6.98 run 3.85 so far 186.15
31st Aug - walk 4.69 run 3.25 so far 194.09

Ernie Time Trial

2011-08-28T13:24:00.000-07:00

Monday was just general a walking around Northallerton of 3.24 miles and rest from running. With no fell race on Tuesday because I couldn’t get lift back to Northallerton so I decided to go out for 4.1 miles run around Northallerton and I only manage a 2.34 miles walk again the plan to walk 4 miles a day isn’t going to plan. Wednesday night training was with Ernie and Pat where we did a 2.2 miles relay time trial at Beningbrough ground where we were in teams of 3 and I was with Fran and Jill.
I set off at a good pace maybe a bit too fast at the start I did the first mile in about 9.46 and finished in a good time of 19.23 which was the best time I have ever done on that course with a 3.88 miles as well. With no running on Thursday and I wanted to reach my target of 150 miles so I went out for a general walk of 6.01 miles around Northallerton. I went out on Friday and did 3.45 miles run around Northallerton and walk of 4.14 miles I also have started to use my walking machine on night for 10 min and 2 mini circuits consisting of press ups and sit ups. I went out on Saturday for 3.27 miles run and 2.66 miles general walking around Northallerton I also went on my walking machine for 10 min and did 2x15 press ups and sit ups. I went out on Sunday afternoon for a 3.26 miles run around Northallerton and 3.26 mile walk I also did 20 min on the walking and 2x15 sit ups and press ups I have also been using my ankle weights on my 1 mile walking on night Thursday, Saturday and Sunday the plan to walk 4 miles every day as gone well. I did however finish on 40.44 miles which was 16.88 miles running and 23.56 miles walking and the miles so far with challenge is 170.52 and we got 3 day left I am hoping to get to 75 miles of run before the end of the month which take my running and walking to 40.44 miles and the miles so far

Week 34

Monday - walk 3.24run 0
Tuesday - walk 2.34 run 4.1
Wednesday - walk 3.88 Club run 2.8
Thursday - walk 6.01 run 0
Friday - walk 4.14 run 3.45
Saturday - walk 2.66 run 3.27
Sunday - walk 3.63 run 3.26

Now 200 miles left to do 29.48
So far walk 23.56 run 16.88 = 163.63

6x4 minutes

2011-08-21T13:48:00.001-07:00

The week starts with me having a post race rest day on Monday with only general walking around because I was so dead from the race on Sunday. I went out for run on Tuesday night for 3.07miles run just around Northallerton and 3.18 miles general walking around. I went to the club on Wednesday night where we did 6x4 minutes with 2 minutes rest I did the first 3x4 minutes at steady pace getting back to the start with in 4 minutes I did forth lap in a faster time and was first back to the start, I was dead for the last 2x4 minutes and we then did a relaxing cool down. With my legs still stiff from a great session I went out for a walk after my tea so I wouldn’t feel stiff the next day I also did a 5.25 miles walk as well. I went out on Thursday for 3.15 run around Northallerton and 3.39 miles walk as well. I dragged myself out for a run on Friday night just for 3 miles and a 3.6 miles walk just around Northallerton. I had rest on Saturday with only 4.57 miles walking around Thirsk. I went on Sunday for a 3 miles run which was just around the town centre after I finished tidying my garden and 3.24 miles walking which was just around Northallerton town centre. So the plan was to walk 30 miles and run 17 miles, didn’t go according to plan this week because my friend came to update my family tree and it was raining one night so I didn’t want to get wet so I missed a walk out a few nights this week, I am going to keep to the same plan for next week I did a total of 26.98 miles walking and 14.97 miles running this week. Which take my walk and running to 41.95 miles and so far to 622 miles

week 32

Monday - walk 3.75 run 0
Tuesday - walk 3.18 run 3.07
Wednesday - walk 5.25 Club 2.75 run
Thursday - walk 3.39 run 3.15
Friday - walk 3.6 run 3.0
Saturday - walk 4.57 run 0
Sunday - walk 3.24 run 3.0

left to do 22.26
So far walk 26.98 run 14.97 = 127.74

Darlington 10k

2011-08-14T13:53:00.001-07:00

The week starts me with doing a 5.39 miles general walk around Northallerton and had a rest from running on Monday night. I went out on Tuesday night for 3.01 miles run around Northallerton and I did 4.91 miles of general walking. I went to the club on Wednesday night where we did 7x3minutes with 1½ minutes rest, so we did the warm as usual and then we got into the session where Rob made it a bit easier with an inside track of cones so you could keep pace with a faster runnner so I tried to keep with Cath Lump or just in front of her on every lap and pushed myself that little bit more. I did and I did 4.09 miles general walking around Northallerton. So on Thursday night I went out for 3 mile run and 4.34 mile walk around Northallerton, Friday I went 4.26 miles walk and 3.06 mile run around Northallerton and on Saturday I kept to the plan on Saturday and just went for a 4.03 mile walk. I went and did the Darlington 10k on Sunday the race started at 10.30am we set off and we had to do 2 laps around Darlington town centre so I tried to keep pace with two Quakers running on the first lap and completed it in 28minutes so on the second lap I did try to keep with the 2 Quakers running on the second lap but couldn’t keep pace with them so I just carried on at my own speed and was struggling at 9k and was ready to give up and walk but thought I was there to try and break a record to get under 60 minutes but missed out by 5 seconds I will get under 60 min by the end of the year. I was dead at the end of the race so the plan to walk 4 miles and run 3 miles has worked so I am going to carry on with the plan for next week I did a total of 29.23 miles walking and 17.27 miles running which is an improvement from last week and only finished the week 1.52 miles behind last months second week which was 48.02 compare to 46.5 this month. Which take my walking and running to 46.5 miles and the miles so far to 580.05 miles

week 31

Monday - walk 5.39 run 0
Tuesday - walk 4.91 run 3.01
Wednesday - walk 4.09 Club run 2.0
Thursday - walk 4.34 run 3.0
Friday - walk 4.26 run 3.06
Saturday - walk 4.03 run 0
Sunday - walk 2.21 run 6.2

left to do 64.21
So far walk 29.23 run 17.27 = 85.79

Slow of the Block for the next challenge of 100 miles

2011-08-07T13:42:00.000-07:00

The week started with me not running on Monday or Tuesday because I was dead from the last months challenge. I did how ever manage 4.23 miles on Monday and 5.87 on Tuesday. I went to the club on Wednesday night where we did 10 x2 minutes with 1 minutes recover. I did go further in every 2 minutes and got back to the start before the 2 minutes was up I was about dead afterwards. I also have done 4.62 miles of general walking. With no running on Thursday night and just a 5 miles general walk I did go out for run on Friday and did some hill work again a 3 miles loop started and finished at my flat and the following day my legs weren’t stiff so I must be get fitter and the hill work is helping me with my running and walking. I also did a 3.47 miles general walk as well I did a flat 3 mile loop started and finished at my flat due to the downpour and I only managed 1.13 miles. I went out for the second time this week and did the 3 mile loop started and finished at my flat I just added an extra bit by going around Newland on every lap I also went out for a 3.58 miles general walk. My aim is to do a minimum of 3 miles running and to walk a minimum of 4 miles and to try and run 75 miles by the end of the month and to aim for 150 miles unless I have a race or on club night were I won’t do much running but more walking maybe unless I am tired. Which works out that I am about 5 miles behind last month first week which I did 44.47 compare to 39.29 this month which take my running and walking to 39.29 miles and the miles so far to 533.55 miles

week 30

Monday - walk 4.23 run 0
Tuesday - walk 5.87 run 0
Wednesday - walk 4.62 Club run 2
Thursday - walk 5 run 0
Friday - walk 3.47 run 3
Saturday - walk 1.13 run 3
Sunday - walk 3.58 run 3.39

left to do 110.71 walk 27.9 run 11.39

The Time Trial

2011-07-31T14:46:00.001-07:00

The week start with a walk on Monday of 5.69 which was just general walking around no running because I was dead from the challenge me and Fran are doing. I did go out for a run on Tuesday for a 3.68 miles running around the route that I like plus I did a 6.51 miles general walk around Northallerton. With the time trial on Wednesday night at Sutton Bank which was only 2 miles out and back course which I did in the faster time ever of 18.24 which can only be down to all this Challenge I am doing with Fran I also did a 4.14 miles walk around Northallerton. With my leg tired from Wednesday night I choose to go for a walk on Thursday only which was 5.42 miles. Feeling fit on Friday I decide to do 3x1miles loop start and finish at my flat which had to hill in it I was ok on the first and second lap but on the third lap I was about dead and leg have been stiff since so I only did a walk on Saturday and Sunday which consist of 5.43 mile on Saturday and 5.06 on Sunday. I finish week 4 on 49.48 miles with only 3 day left and I finish the week on 45.08 and I won the challenge by 19.14 my running over the month is 64.21miles and my walking over the month is 146.51 miles which take my running and walking to 45.08 miles and the miles so far to 494.26 miles

week 29

Monday – Run 0 Walk 5.69
Tuesday – Run 3.68 Walk 6.51
Wednesday – Run 2 Club Walk 4.14
Thursday – Run 0 Walk 5.42
Friday – Run 3 Walk 4.15
Saturday – Run 0 Walk 5.43
Sunday – Run 0 Walk 5.06

July Challenge 2011

2011-07-31T13:52:00.001-07:00

As part of my training, I've been attempting to run 100 miles each month with the aim of running 1000 miles in 2011. So far this year I've covered well over 700 miles.
This month (July) I challenged Phillip to try it, after all his lip!
So, we both set a target at the start of the month, I decided to do 120 miles and Phillip said he'd do 150 miles. Rules of the competition are as follows - Anything on 2 feet counts, so walking as well as running; anything over 1/4 miles counts; but no miles covered at work ('cos they'd be covered whether exercising or not!)
So, I thought I was onto a sure fire winner here. Turns out, Phillip can put his mind to a task and gradually overtook, then thrashed my mileage!!
By the end of the month we'd both surpassed our respective targets. I totalled 191.58 miles, and Phillip a tremendous 210.72 miles.
Hopefully, all this extra mileage will lead to improved race times for both of us!
Here's to August and anther 100+ miles! And for anybody wishing to join us, follow us on Facebook!

July 1st - walk 2.19 run 2.88 so far 5.07
July 2nd - walk 3.7 run 3.7 so far 12.47
July 3rd - walk 5.03 run 3.4 so far 20.9
July 4th - walk 3.49 run 2.88 so far 27.27
July 5th - walk 4.51 run 0 so far 31.78
July 6th - walk 3.58 Run 1.84 so far 37.2
July 7th - walk 3.98 run 3.29 so far 44.47
July 8th - walk 3.72 run 2.87 so far 51.06
July 9th - walk 2.44 run 0 so far 53.5
July 10th - walk 4.0 run 7.0 so far 64.5
July 11th - walk 4.88 run 2.97 so far 72.35
July 12th - walk 5.32 run 0 so far 77.67
July 13th - walk 4.31 run 2 so far 84.65
July 14th - walk 3.69 run 5.06 so far 93.36
July 15th - walk 6.65 run 0 so far 100.01
July 16th - walk 4.09 run 0 so far 104.1
July 17th - walk 4.6 run 3.78 so far 112.48
July 18th - walk 7.1 run 0 so far 119.58
July 19th - walk 5.42 run 0 so far 125.00
July 20th - walk 11.71 run 2 so far 138.71
July 21st - walk 2.57 run 2.32 so far 143.6
July 22nd - walk 4.61 run 2.66 so far 150.87
July 23rd - walk 4.83 run 3.59 so far 159.29
July 24th - walk 3.06 run 3.29 so far 165.64
July 25th - walk 5.69 run 0 so far 171.33
July 26th - walk 6.51 run 3.68 so far 181.52
July 27th - walk 4.14 run 2.0 so far 187.66
July 28th - walk 5.42 run 0 so far 193.08
July 29th - walk 4.15 run 3 so far 200.23
July 30th - walk 5.43 run 0 so far 205.66
July 31st - walk 5.06 run 0 so finish 210.72

4x5minute

2011-07-25T14:14:00.001-07:00

The week started with just a 7.1 miles walk on Monday just around Northallerton and in between doing some research for the family tree and getting back home, feeling hungry so I had my tea and went for walk. With a rest on Tuesday from running but not walking I did a 5.42 miles walk just around Northallerton. I went down to training on Wednesday night where we did 4x5 minutes with 2 minutes rest, we did a warm up to and then got into the session. I did going further each time but could only go at the same pace because I was about dead with all this extra exercise I am doing I ended up doing 13.71 in total with 2 miles at running and 6.45 around Northallerton and 5.26 was walking around Thirsk. Feeling worse on Thursday I just went out for a general walk around Northallerton just to recover. I did go out on Friday for running around the town centre which was 2.66 miles and 4.61 miles walk which took my total to 150.87 which was what I was aiming for. I went out on Saturday for 3.59 run again just around Northallerton and 4.83 miles walk. I did go out on Sunday for 3.29 miles run today which 3x1 miles lap plus extra 0.29 which started from my flat and went up the field down Sandy Bank on to Crosby Road through Trinity Gardens back on to Valley Road and home I did this 3 time and my leg were goosed from going up the small hill for the last time and I did 3.06 miles walk as well. I finish the 3rd week on 50.24 by Thursday and finish the week by Sunday on 53.16 miles which take my running and walking to 53.16 miles and the miles so far to 449.18 miles and I am in front by 28.61 miles of Fran Jeffery Follow use both on Facebook to see you dose the most miles by the end of July.

week 28

Monday –Run 0 walk 7.1
Tuesday –run 0 walk 5.42
Wednesday – run 2 Club walk 11.71
Thursday –run 2.32 walk 2.57
Friday –run 2.66 walk 4.66
Saturday –run 3.59 walk 4.89
Sunday –run 3.29 walk 3.06

Ripon Handicap

2011-07-17T13:01:00.000-07:00

The week started with 2.97 miles runs just around the town centre on Monday night with a 4.88 miles of general walking. Rest on Tuesday from running because I had the last of the evening leagues on Thursday night so I did 5.32 miles walking around Thirsk and Northallerton instead. Back to the club on Wednesday night with 5x4 minutes with 2 minutes rest. We did a warm up as usual and then we got in to the session where I ran at the same pace on all the 4 minutes and got back to the start before the time was up and we did the cool down and felt good for Thursday night evening league. With no rest and feeling like rubbish I wasn’t looking forward to the evening league but I got a lift from one of the Swaledale runners I got there in time to get to the start before 7.32. I got there and my name was shouted and I was told to go to the start line, where no one set me off until 3 minutes later so I ended up set off in Ian’s group so the race started and I felt good after the mars bar kicked in an I got in to my pace struggled up the small hill and then it was all downhill from then on to the finish I passed an Oltey runner and got chopped up by a Wetherby runner near the finish which I wasn’t happy about at all because we were against time not other runners in the handicap race my time was 52.37 which was 1 minute faster than last year going by my time not the one on the HDSRL website because it is incorrect overall I enjoyed the race and the food and was well marshalled. So on Friday I was aiming to get to 100 miles and I only had 6.6 miles to do but I was tired and just went out for a walk instead of mix of running and walking and I did 6.65 miles which took me over 100 miles in 15 day. I then was so tired on Saturday I only did 4.09 miles general walking and a rest from running. I went out on Sunday morning in the rain for 3.78 miles run and didn’t get too wet I then went out in the afternoon for a 4.6 miles walk around Northallerton I finished the second week on 48.89 miles by Thursday and finish the week by Sunday on 48.02 miles which takes my walking and running to 48.02 miles and the miles so far to 396.02 miles. So by the end of the week I am in front by 11.36 miles of Fran Jeffery follow us both on Facebook to see you does the most miles by the end of July

week 27

Monday – 2.88 run walk 4.88
Tuesday – 0 run 5.32 walk
Wednesday – 2 run club walk 4.98
Thursday – 5.06 run walk 3.69
Friday – run 0 walk 6.65
Saturday – run 0 walk 4.09
Sunday – run 3.78 walk 4.6

Kilburn 7 miles

2011-07-10T14:10:00.000-07:00

The week started with going out on Monday night where I did 2.88 mile run around the town and 3.49 miles walk which was good start to the week. With a rest from running on Tuesday but still did a 4.51 miles walk around Thirsk/Northallerton so I was in front of Fran by 1.06 miles. With no club on Wednesday night because I was researching my family tree I did go for a run of 1.86 miles because I felt guilty for not going to the club I also did 3.58 miles of walking but fell behind Fran by 0.87. More running and walking on Thursday I did 3.29 miles run around Northallerton and with a walk of 3.29 miles as well which I than gained the lead by 3.4 miles. So on Friday I did a run of 2.87 miles around Northallerton and 3.72 miles and with not knowing what Fran had done until she put it on Facebook around 9pm I just had to guess and do around 6 miles a day so I was in front by 6.54 miles. With no running Saturday night because of Kilburn 7 road race I only did 2.44 mile walk and was so tired from a busy day at work still not worrying as I was 3.91 miles in front. I did Kilburn 7 on Sunday afternoon for the 5th year running I must have loved the punishment getting back to the race I was ok for the first mile but didn’t take enough water on so I got dehydration and it was very warm so I felt rubbish for about 3 miles but then had some water I was ok and felt really good at 4 miles and I put a lot of effort in and did a sprint finish and passed few runner plus Cath Lump and I finished 1.18 which 12 min faster than in the last 4 years that I have done the race, I was aiming for 1hr 15min and with the 4 miles of walking that I also did. And I am still in front by 5.91 miles. Which takes my running to 17.88 miles and the miles so far to 314.36 miles which take my walking to 25.72 miles and the miles so far to 36.64 miles I finish the week on 43.6 miles

week 26

Monday – 2.88 run 3.49 walk
Tuesday – 0 run 4.51 walk
Wednesday – 1.84 run 3.58 walk
Thursday – 3.29 run walk 3.98
Friday - 2.87 run walk 3.72
Saturday – 0 run walk 2.44
Sunday – 7.0 run 4.0 walk

Wetherby Evening League

2011-07-03T13:53:00.001-07:00

The week start with me finish my 30miles in 30 day with a3.3 miles runjust around Northallerton on Monday night which took the total to 42.2 miles in 30 day which I was very proud of myself for doing that amount of miles. My aim on Tuesday was to rest because I want to beat Tor at the evening league on Wednesday night. With no club training on Wednesday night because of the Wetherby evening leagues which was only 4.7 miles run which start Paddock House Lane and ran out on road up about 3 big hill around the loop and we finish on down hill in to Sicklinghall I did try and beat Tor again but she was 1 minutes in front of me again the race over all was very good and felt like a walk in the park. Rest on Thursday because I was start my new challenge on Friday. Fran as challenge me to 100 miles by the end of July but I am aim to do 150 miles in 31 day. So I am aim for 75mile walking and 75 miles running and thee rule are as follow any think on two legs and any think over 0.25 and I am not aloud to count any walking I do at work that boring big over with so I did 2.19 miles walk and 2.88 mile run which the run was around Northallerton and the walk was to work and back which was enough because Fran was in front by 0.68 of miles. That soon change on Saturday when I did 3.7 miles walk and 3.7 miles run which the run was around Northallerton and the walk was to work and back plus a extra walk before I start work and I was back in front by 0.94 of miles. With know that Fran was doing 10 miles walk on Sunday and not want fall behind her in the amount of miles I did 3.4 miles run and 5.03 miles walk which wasn’t enough because Fran now back in front by 0.1 of miles. I would like to do 569.7 mile of walking by the end of the year. Which take my running to 17.98 miles and the miles so far to 296.48 miles. Which take my walking to 10.92 miles and the miles so far to 10.92 miles

week 25

Monday – 3.3 miles run
Tuesday - rest
Wednesday – Wetherby 4.7 miles run
Thursday – Rest
Friday - 2.19 walk miles , 2.88 run miles
Saturday – 3.7 miles walk, 3.7 miles run
Sunday – 5.03 miles walk 3.4 miles run

Oltey 5.8 miles

2011-06-26T13:49:00.001-07:00

I took a rest on Monday night so that I was ready and raring to go to beat Tor Barker on Tuesday night at the evening league at Otley. With no rest on Tuesday night because of the evening league at Otley we got to the cricket club with 45 minutes to spare so I did a warm up. The race started and it was a 2 lap course and with the finish been in front of the pavilion. I was in front of Tor Barker for the first lap then Tor Barker over took me on the start of second lap just going up this steep hill and then it went down hill from then onwards and I finished 2 minutes behind Tor Barker in 62.04. Before getting to the race I was looking forward to the 2 lap course but overall the course wasn’t too bad and in fact I enjoyed it and would do it again next year. Back to the club on Wednesday night where Rob had a hard session planned for us to do, but with my legs been stiff from last nights race so I did the same as the other 3x6 minutes with 2 minutes rest but I just ran around the track for the 6 minutes doing 900m everytime so I planned to have a rest on Thursday and Friday and went out on Saturday morning for 1 mile run to stretch the legs as I was doing Rainton 10k on Sunday but when I phoned them to change the details they said they wouldn’t change them and I couldn’t run so I went out at 6pm for run which was still very warm and manage 2.8 miles which was good seeing how it was still very hot. So with the 30 miles in 30 day complete on Tuesday night I am just see how many I can do by Monday 27TH June. The next challenge will start on the 1st July doing 100 miles in 30 day of running and doing 50 miles in 30 day of walking me and Fran have got challenge on to see you can do the most miles in July. Which take my running to 11.4 and the miles so far to 278.5 miles

week 24

Monday - Rest
Tuesday - 5.8 miles run
Wednesday - Evening : Club
Thursday - Rest
Friday - Rest
Saturday - 1 miles
Sunday –2.8 miles run

6x3 Minutes

2011-06-19T13:57:00.000-07:00

The week started of with doing 3.2 miles run on Monday night were I just had a run around the town centre. Rest on Tuesday night. Back to the club were we did 6x3minutes with 1 minutes rest in between I start of by running around track twice and then we did some warm around the big circle rob had done such as back Flip and side skipper we then got in to session were we went back to running around the field and track which I went further again compare to last week I most be improve more every week I think the even pace as gone out of the window by some time I get back on 3 minutes and some time I get back 10second faster. I did a speed session on valley road between the lamppost on Friday night my time have improve slight I have knock a few second off. Rest on Saturday. I went for a run on Sunday night after been sat the computer updating my family tree for 2.9 miles running up to the industrial estate and back home. Which take my running to 8.8 miles and the miles so far to 267.1 miles

Valley road speed session

1st 1.17
2nd 1.15
3rd 1.14
4th 1.13
5th 1.12

week 23

Monday – 3.2 mile run
Tuesday - rest
Wednesday - Evening : Club
Thursday – Rest
Friday – 1 miles speed session
Saturday – Rest
Sunday – 2.9 miles run

Wednesday 16 Minutes session

2011-06-12T14:35:00.001-07:00

The week started off well with a run on Monday night after work which was for 2.6 miles run around the town after been stiff for 3 days from the evening league the other Thursday. Rest on Tuesday. Back to the club on Wednesday night where we did 16 minutes of effort running around the track at Thirsk School so we did the warm up as usual then we got into the session where I did 1 half laps around the track going further this week than the week before we did this four times around the track with no more running to report on this week so the 30 miles in 30 day hasn’t gone well and I only have 10 miles to do before the 29th of June which take my running to 4.2 miles and the miles so far to 258.3 miles

week 22

Monday – 2.6 mile run
Tuesday - rest
Wednesday - Evening : Club
Thursday – Rest
Friday - Rest
Saturday - Rest
Sunday - Rest

Richmond Evening League

2011-06-05T13:57:00.000-07:00

No club on Monday until Ken gets back running from his injury, so I went out for 3.1 miles run just around Northallerton. Rest on Tuesday. To the club on Wednesday night, we did the warm up usual such as high knee and back flip, then we did 5x3 minutes with 1 minutes rest in between, each time we went a little faster past the cone around the course that Rob had set out for us. It was good hard session forgetting that it was the evening league the following night so I was feeling confident that I didn’t over do it. I went to the evening league on Thursday night at Catterick Garrison where we started at the athletics track and did a 6.5 miles run across the military range and back on to road, it was downhill to the finish where I caught Tor Barker up about 3 miles and ran with her to the finish. But just couldn't pass at the finish so she beat me this time but I will beat her at the next evening league. So the 30 miles in 30 day is going really well I have don 14.5 mile so far and it only the first week. Which take my running to 14.5 miles and the miles so far to 254.1 miles

week 21

Monday – 3.1 mile run
Tuesday - rest
Wednesday - Evening : Club
Thursday – 6.5 miles run
Friday - Rest
Saturday - Rest
Sunday - Rest

No Motivation

2011-05-29T14:21:00.001-07:00

I had no motivation at the start of the week so there was no running to report on and because ken is injured at the moment I am only running on Wednesday night because it makes it too much of long day on Monday with working in Thirsk. I went to the time trial on Wednesday night at the white horse car park which was a new course through the wood which made for a nice run it was only 2 miles out and back on the same route which I did in 19.54 which was only 1 minute slower than what I do Station Road and I ran at an even pace. Still no motivation on Thursday I didn’t turn up to the evening league and had the rest of the week off to rest I did go for a run on Sunday dinner time 3.4 miles which killed me because I haven't done much over the last 4 weeks I am doing the 30 miles in 30 day challenge From map my run which should be interesting to see if I can 30 miles in 30 days. Which take my running to 5.4 miles and the miles so far to 239.6

Week 20

Monday - Rest
Tuesday - rest
Wednesday - Evening : Club
Thursday -Rest
Friday - Rest
Saturday - Rest
Sunday – 3.4 miles run

7 X 2minutes

2011-05-23T13:39:00.001-07:00

The week started with me going to the club, we did the warm up such as back flip, high knee and many more different warm up exercises. We then got in to the session where we did to the first cone and back and to second and third cone we were in teams of 5, teams 4, team 3 and 2 where we didn't get much rest in between. We kept running in different teams of people and at the end I ended up in Rob's team where he made me going fast. We then did the cool down. Rest on Tuesday. Back to the club on Wednesday, we did a warm up. We then got into training as a group, we did 7x2minutes running around the course and then on to the track dropped the cone when Rob blew the whistle he also blows his whistle at 1 minute to see if we were at the same point and doing it at an even pace on the way back my I was faster so my pace needed to improve. We did the cool down. With no miles to report again this week.

The 100m run

2011-05-15T13:43:00.001-07:00

Monday night at the club we did the warm up around this course Sonja had set out for us to do, doing the exercises on the diagonal and running on the straight such as back flip, high knee and side skip. We got into the session where we had to do 100m run down to the cone and jog back we had to do this 10 times at our own pace we then had to run fast to the first cone and jog slowly to the next cone we did this three times and then we cooled down. Rest on Tuesday. Back to the club on Wednesday, we did the warm up as a group and then we did 1 minutes, 2 minutes and tried to get back in 3 minutes to where we started my pace judgement was wrong last week I needed to run a bit faster on the first run so I got an even pace and just finish on 3 minutes instead on of 10 seconds early we did 12 minutes of running and then we cooled down. With no other running to comment on because I have had another lazy week again I must start to get back on track...

Wednesday 3 minutes

2011-05-08T14:25:00.000-07:00

Week started with no running on Monday night due to bank holiday, so it was a nice long rest until I got to the club on Wednesday night. Did the warm as usual then we got into the session, we did 3 minutes of running 4 times around this course and around the track until Rob blew his whistle and we stopped for a 1 minute rest and had to run back with in the 3 minutes at even pace which then we cooled down. I had a rest after that easy session and marshalled at the evening league and gave a lot of encouragement to all the other runners I did 3 times between the lampposts on Valley Road on Sunday afternoon my times were around the same as I have done in previous sessions. With no miles to report this week only my time for my speed session on Sunday

1st 1.23

2nd 1.19

3rd 1.23

The speed session

2011-05-01T13:20:00.000-07:00

The week started with me having a rest on Monday-Tuesday night. I went to the club on Wednesday night where we did the warm up as usual we then got in to the session, we did 1 minutes running around the track with a 1 minutes rest we did this 10 times at an even pace get to my marking and back to where we started with in the minutes. We then got in to teams of 3 and had to run around this course and throw the bean bag in the box which I got both times. I had a rest all week and went out on Sunday for a jog but my back started to hurt and legs started to stiffen up so no miles this week to report on.

The Rest Week

2011-04-24T13:30:00.001-07:00

The week started with me having rest due to doing the marathon on Sunday so I went down on Monday night for a photo still been very stiff so I had a rest. I did jog down to the time trial and jogged back after doing the timekeeping and that is all the running I have done this week so no miles to report on this week but I will be back running next week

The London marathon

2011-04-19T14:06:00.001-07:00

The week started with going to the club on Monday night where I had a run around with Alan because we were not doing much because of the marathon. Rest on Tuesday. I went to the club on Wednesday night again where I ran around with Alan not doing much because the marathon. I then rested all week and had 20 minutes run on Saturday morning in London. I got to the start on Sunday morning with 1hr to go I dropped my bag off went to the toilet and got in to my start area where it only took me 10minutes to get to the start for the 13 miles I was doing 11 minutes a mile I then started to slow down by the end I was doing 13 minutes miles I struggled from 18-19 miles and had to walk stretching and running the last 7 miles it was very hard but it had to be done because I had my train to catch at 4.30 which I did with 5 minutes to spare I was happy with my time of 5hrs 25minutes even though I was 2minutes slower and it was very hot all the way around which take my running to 26.2 miles and the miles so far to 234.2 miles so far

week 14

Monday – club
Tuesday - rest
Wednesday - Evening : Club
Thursday - rest
Friday - Rest
Saturday – 20min run
Sunday – 26.2 miles run
Finish details
place (M/W) 19292
place (ag) 10558
place (overall) 27971
finish time 05:25:47
Splits
Split time diff min/km km/h
5K 00:32:54 32:54 06:35 9.12
10K 01:06:49 33:55 06:47 8.85
15K 01:41:06 34:17 06:52 8.75
20K 02:18:28 37:22 07:29 8.03
HALF 02:26:59 08:31 07:46 7.73
25K 02:56:51 29:52 07:40 7.84
30K 03:37:16 40:25 08:06 7.42
35K 04:22:49 45:33 09:07 6.59
40K 05:08:51 46:02 09:13 6.52
finish time 05:25:47 16:56 07:44 7.77

4.8 miles run

2011-04-10T13:39:00.000-07:00

The week started with me going to the club on Monday night where we did the warm up as usual with a few different warm up games such as high knee and back flip. We did 2 sets of circuits with step up, press up and throwing the ball at the wall and many more we did a cool down and some balance on the legs to finish. Rest on Tuesday. I went to the club on Wednesday night were me, Alan, Ernie and Ian on a 4.8 miles run around Thirsk tip which I did struggles around and had job keep up with him. With my leg hurt me I took a rest and did no running all week so I am feeling fresh for next Sunday marathon day.

Which takes my running to 4.8 and the miles so far to 208.

week 13

Monday – club
Tuesday - rest
Wednesday - Evening : 4.8 miles
Thursday – rest
Friday - Rest
Saturday – rest
Sunday – rest

17½ miles running

2011-04-03T13:37:00.001-07:00

The week starts with me going to the club on Monday night, we did the warm as usual. Sonja then gave us a number and we had to think of an exercise I couldn’t think of one until I asked Sonja and got an exercise. We then got in to circuits, we did 2 sets of circuits such as step ups and toilets exercise with the medicine ball keeping the back straight and bending the legs, then did some balancing exercises which I struggled with. I went out for a 3.5 miles running on Tuesday just around the town centre because I hadn’t been out for a run on Monday night. I then went down to the club on Wednesday night, I went out for a run with Alan, Jill and Ernie for a 4.8 mile run around Thirsk on the possible new evening league route which was great because I was running a lot faster and they all had to keep up with me. Jill and myself were going at a good speed and we left Alan and Ernie I did enjoy the run. Rest on Thursday I went for a run on Friday night for a fast 3.2 miles around Thirsk. Rest on Saturday. I went for a 17½ miles run that was 4 laps around the town centre which consisted of 2x5 miles, a 2.9 miles and 4.6 miles around Northallerton for the first 10 miles I was struggling I did have some power bar ride shot I then had a power bar gel at 10 miles and felt really good and it gave me enough energy to do 7.5 miles which I enjoyed more and was glad to finish and come home. I have enjoyed my marathon training so far even if it its just around town centre in Northallerton which takes my running to 29 miles and the miles so far to 203.2 miles

week 12

Monday - club
Tuesday – 3.5 miles
Wednesday - Evening : 4.8 miles
Thursday - rest
Friday – 3.2 miles
Saturday – rest
Sunday – 17.5 miles run

Rest on Sunday

2011-03-28T13:43:00.001-07:00

The week started with me going out for a 3 mile run just to loosen the legs from the long run I did on Sunday. Rest on Tuesday. Back to the club on Wednesday where we did the warm up running around the sports hall doing different exercises, we then got in to groups of 3 where we did the exercise and I was with Gavin and Hester who made me do all the exercises with out stopping so this week I didn’t struggle with exercises except for making Gavin laugh when I was doing the plank and he asked me what TV programme I liked and I said Keith Lemon. David took the second part of the session where we ran for 17 minutes non stop I just took it steady with the marathon only 3 weeks away. I had a rest on Thursday with 4 miles run on Friday night just around the town centre I also went out on Saturday for 3.5 miles just around the town centre which I do enjoy I then had a rest on Sunday due to the Thirsk 10 miles road race which was a good success and I enjoy my time Marshalling which takes my running to 10.5 miles and the miles so far to174.2 miles

week 11

Monday – 3 miles
Tuesday – rest
Wednesday - Evening : Club
Thursday – rest
Friday – 4 miles
Saturday – 3.5 miles
Sunday – rest

14.5 miles run

2011-03-20T13:08:00.001-07:00

Week started with no running on Monday night I had a rest due to Alan's “flat” run on Sunday morning of 7 miles. I went out on Tuesday for a 3.2 mile run just around the town centre to loosen the legs. I went to the club on Wednesday night, we did the warm up as normal, I struggled again with some of the exercises such as star jump and the plank. With David away Rob took the second part of the session, we did 6x2 minutes with a 2 minutes rest and I struggled with my legs being stiff and just managed to do between 11½ to 12 laps which I was very pleased with. I went out on Thursday night for a 3 mile run just around the town centre which was a fast 3 miles. Rest on Friday. I did go out on Saturday night for a 3.5 mile run around the town centre which would loosen the legs and make me want to go out on Sunday morning for the long run. The 15 mile run on Sunday morning which would be 3 loops of 5 miles around Northallerton the first 5 mile run turned out to be 4.5 miles which was interesting, I then did 2x5 miles which felt good at 9.5 miles of the run I then did the last 5 miles which I struggled with because my legs started to stiffen up and I was getting tired but I did enjoy the run so I know I can do 15 miles easily enough. Now to do 20 miles next week some time but I won't be doing much running on Sunday because it the re-run of Thirsk 10 which take my running to 24.2 miles and the miles so far to 163.7 miles

week 10

Monday - 3.2 mile run
Tuesday - rest
Wednesday - Evening : Club
Thursday - 3 miles run
Friday - Rest
Saturday - 3.5 miles
Sunday – 14.5 miles run

Run with Alan

2011-03-13T14:26:00.001-07:00

No club again on Monday night due to Ken been injured, so I went for run around Northallerton town centre which was 5 miles which I did enjoy. Rest on Tuesday. I went to the club on Wednesday night, we did the warm up, then we did two sets of circuits which Gavin teamed up with me and made me do all the exercises and 3 more of each and told me not to give up and I didn’t. David took the second part of the session we had the race track where we had to do 2½ laps as many times in 30 minutes with us having a rest when your team member was running I did enjoy this week it was better than the week before. I went out on Thursday morning where I did 3.3 miles in the wind which was bad enough and with my legs been stiff from Wednesday nights training so I gave up and went home I went out on Friday night were I did 3.5 miles just around Northallerton. I had rest on Saturday night because I was going out to do CEILIDH at Thirsk which I enjoyed. I got conned into going out for a run on Sunday morning with Alan and Jill. I did have a choice of 6/7 miles so we did 7 miles around the very hilly course where Alan lived (which was flat like Alan told me) I can say I did enjoy the run and maybe going on Saturday or Sunday which takes my running to 18.8 miles and the count to so far to 139.5 miles

week 9

Monday - 5 mile run
Tuesday - rest
Wednesday - Evening : Club
Thursday – 3.3miles run
Friday – 3.5 mile run
Saturday - rest
Sunday - 7 miles run

The 15 miles that was 12.4miles

2011-03-06T12:55:00.001-08:00

The week started with no club again because Ken is injured and maybe out for a few weeks, so I went out for a run around Northallerton for 3.4 miles, which I enjoyed but I do miss Monday nights so hopefully after the marathon I will get back to Monday night sessions. Rest on Tuesday. I went to the club on Wednesday night, we did a warm up with 2 sets of circuits which I struggled with some of the exercises such as star jump and hand step up. We then did 3 lengths 4 times in groups of 3 which was easy enough we then did 5 lengths 4 times in the same group which seem to be easy enough we then got in to groups of 2 where we 2 lengths as many times as we could do in 5 minutes, then did 3 lengths as many time as we could do in 5 minutes which was easy enough. Either I am getting fitter or Dave's sessions are getting easier. Rest on Thursday and Friday. I went out on Friday night were I did 3.9 miles run around Northallerton I also did some speed work on the footpath between the town and Tescos on the hill which I did enjoy. I went out on Sunday morning hoping I would do 15 miles but only did 12.4 miles, I started by running around the town centre which I could have easily gone home after 4.3 miles but I didn’t and did another 3.1 miles I then went home to map my run so I knew how many more miles I needed to do which was 8 more miles which I wasn’t looking forward to the running and with it been warm and I did feel a bit sick and legs were hurting so I only did 5 miles in the end. So my aim is to do 5 miles on a night and to do between 10 to 15 miles on Thursday on my day off which takes my running to 19.7 and the miles so far to 120.7

week 8

Monday – 3.4 mile run 10 minutes other exercise
Tuesday – rest

Wednesday - Evening : Club
Thursday - rest
Friday – rest
Saturday – 3.9 miles run 10 minutes other exercise
Sunday – 12.4 miles run

12.8 mile run today

2011-02-27T13:02:00.000-08:00

With my bad foot and with the school closed for the half-term I had a rest on Monday and Tuesday night. I was going to Scarborough to do the time trial but decided to do a 3.8 mile run on Wednesday night instead just around Northallerton just to test the foot and it was ok. I went out on Thursday night for another 3.9 miles run just around Northallerton which I enjoyed. But not my burnt fish that was cooked by my younger brother who has been staying with me in the holiday. Rest on Friday and Saturday. I needed to do a 13 mile as I missed last Sunday and with only 8 weeks left I thought its time to leave the 10/11 miles and concentrate on doing 13 mile runs on Sunday with out boring myself with doing the same course I can say that I did 7.2 miles to start with which I could have just gone home after 2 miles because I really didn't want to do a long run today and couldn’t find an interesting route but I did and carried on through the barrier and came home and got a drink and set back off on the over 6 miles which I struggled my legs feeling stiff and been very tired I did surprise self that I had done 12.8 miles run next Sunday is going to be hard because I am doing 15 miles next week around Northallerton which should be interesting which takes my running to 20.5miles and the count so far to 101 miles

week 8

Monday – rest
Tuesday – rest
Wednesday - Morning: 3.8 miles
Thursday – 3.9 miles
Friday – rest
Saturday - rest
Sunday - 13 miles run

No long running

2011-02-20T11:37:00.000-08:00

No club on Monday night again due to Ken been away, I went for a run around Northallerton I only did 3.8 miles, which was great and then I got back I did 10 minutes on the walking machine. Rest on Tuesday due to being too tired and working too hard the week before. I went to the club of Wednesday night, we did the warm up, we did 3 sets of circuits again I struggled on some of the exercises such as star jumper, the plank and squat thrust. David took the second part of the session where we did 2, 4, 6, 8, 10, 12, 10, 8, 6, 4, 2 lengths of the sports hall which we had to going with some one that was new so I went with Julie I start of running too fast for the first 2 and 4 lengths so I slowed down and found an even pace which I did enjoy and then we did some power walking to finish and a cool down. Rest on Thursday and Friday I was going run on Saturday until a car tyre ran over my foot and now I have to rest for few days so not doing many miles this week which takes my running to 3.8 miles and the miles so far to 80.5 miles

Week 7

Monday - Morning: 3.8 mile run minutes other exercise
Tuesday – rest
Wednesday – Evening : Club
Thursday – rest
Friday – rest
Saturday – injury
Sunday – injury

11 miles run

2011-02-14T12:18:00.000-08:00

No club again on Monday because Ken was away so I went out 4 miles run around Northallerton. I hear from the other club runners that I have been missed on Monday nights and keeping ask me when I will be back. Only another week of peace and quiet and I will be back on Monday nights. Rest on Tuesday due to been too tired. Back to the club on Wednesday did the warm up as usual and then we did 2 sets of circuits which I struggled with some of the exercises such as the plank and star jumps. David took the second part of the session, we did 15 minutes of running with 1 minutes rest and 2 minutes rest between each set I did 6 lengths in each minute at a consistent pace. I enjoyed the session but was very tired afterwards. Rest on Thursday. I did a speed session on Friday on Valley Road between the lampposts which was around the 1.16/1.18 mark with the slowest been 1.25 there is still time to improve before the marathon and I did 10 minutes on my walk machine. Rest on Saturday. I went out on Sunday for a long run of 11 miles which started with a 5miles run around Northallerton and then 2x3miles on the route that I like, by the time I had finished my legs knew they had been out didn’t enjoy the wind this morning when I was out but I did get good work out running into the wind which takes my running to 15 mile and the miles so far to 76.7 miles

Valley Road speed session

1st 1.16

2nd 1.25

3rd 1.18

4th 1.18

5th 1.16

Week 6

Monday - Morning: 4 mile run
Tuesday – Rest

Wednesday - Evening : Club
Thursday – Rest
Friday – Valley Road speed session
Saturday - Rest
Sunday - 13 miles run

The bad week

2011-02-06T14:15:00.000-08:00

With no club on Monday night because Ken is away on holiday he thought It would benefit me to go for a run instead so I took his advice for a change and went out for 3 miles run around Northallerton on the route I like, no rest on Tuesday and with 3 miles run plan for after work just around Northallerton. I just managed to do it in under 30 minutes. Back to the club on Wednesday, we did the warm up as usual with two set of circuits with the first set doing 3 run and the second set doing 5 run which was hard when you had to keep doing the exercise for long such as sit-ups, star jump and hand step up which I did struggle on some of the exercises. David then took the second part of the set, we did 30, 60, 90, 120, 150, 90, 60, 30 second run with the same amount of rest when we got to 150 second I did struggle to keep going. Alan overtook me but I didn't let him beat me on any other set. I enjoyed the session. Rest on Thursday. I went out for run in the wind I must be mad I only managed 2 miles because the wind was very strong try to keep upright was very difficult and it felt like someone had there arm on my back and pushing me down South Parade I put in little effort so I came home and went on the walking machine for 20 minutes = 10 minutes just working the legs and = 10 minutes working the upper body. On Sunday I couldn’t make my mind up if I was going to do the cross country or try and do a 11 mile run. I opted for a long run in 3 parts run up to the station from my flat and get on the train to Thirsk and having a run around Thirsk, popped into see my mum and ran back up to train station in 20 minutes which is equal to 1.9 miles and run back home. I did enjoy doing something different other than just doing a long run. The plan for this week is 4/5 miles run through the week and 11/13 miles run on Sunday which takes my run to 16.5 and the miles so far to 61.7

week 5

Monday - Morning: 3 mile run
Tuesday - Rest or Cross Train - 3 miles run
Wednesday - Morning: Evening : Club
Thursday - rest
Friday - 2 mile run 20 minutes on walking machine
Saturday - rest
Sunday - 8.5 miles run

9 long miles

2011-01-30T13:03:00.001-08:00

Week started with Rob taking the session because Sonja was away. We did the warm up as normal, then we got in teams of 2. We did running across the hall with 3 sets going up to 5 lengths on the 3rd set. Still on the warm up we got in to 4 groups and did over and under and twist with the basket ball and medicine ball for 10 minutes. Then did 3 sets of circuits working on our arms so we did exercises like the plank, press-ups and triceps dip which was real hard on the arms I enjoyed the session. I went out on Tuesday night for a 4 mile run to loosen the legs and get ready for the time trial on Wednesday night. I went to running on Wednesday night, I struggled with the circuit training and a few of the exercises such as triceps dip and the plank. When it came to the time trial I ran down to Tesco to the start, I wasn’t really looking forward to the time trial because I didn’t have any energy. But I surprised myself, I passed Marian before we got to the turn around point and thought OH MY GOD 9.30 to the station that was real good. Got to the last 200 yards and didn’t have anything left in my legs even though people were shouting me to do a sprint to the finish. I did 19.05 which was my best time. I went out on Thursday night for a 4 mile run around the trading estate and back home my legs weren’t stiff at all I did have a rest on Friday and Saturday. I went out for a 9 mile run on Sunday with 2 miles run around Ashland then 3 miles around the route I like and another 4 miles run around town and 1 mile run I can say that I didn’t enjoy the run as much today going around in circles but never the less I have to get the miles in if I want to do a good time in the marathon. My idea for next week is to keep me running at 4 miles and to up my long running by 2 miles every week until I get up to 21 miles and hope to get my weekly running to 6 miles. Which take my running to 20.5 mile and the miles so far to 45.2 miles no other exercise this week

week 4

Monday - Morning: 3 mile steady Evenings: Club
Tuesday - Rest or Cross Train – 4 miles run
Wednesday - Morning: 3 miles steady off road Evening : Club
Thursday - 3 mile steady – 4 miles run
Friday - 3 mile steady – rest
Saturday - 3 mile steady – rest
Sunday - 3 miles steady – 9 miles run

The con

2011-01-23T12:15:00.000-08:00

Club on Monday night, we did the warm up as normal, then we did a pyramid of 5, 4, 3, 2, 1 across the gym in groups of 3. We then did 3 sets of circuits working on our leg muscles, such as step-ups and opposite arm and leg we did a total of 6 exercises and I did 10 minutes walking on the morning. I would say I had a rest on Tuesday but I would be lying I did go out for a 3 mile run just to loosen the legs just around town. Back to the club on Wednesday we did 2 sets of circuits to warm up such as star-jumps, hand step-ups, sit-ups, and press-ups. Rob took the second part of the session, we did 14 minutes of running which was 4, 5, 5 minutes with 1 minute rest, 2minutes between each set I was doing it at a even pace. I was doing 6 lengths of the sport hall and with last one doing 6 ½ lengths, I did enjoy the session. After all this exercise I had done I took Thursday as a rest day. I went out on Friday for a 3 mile run just around Northallerton. I came back and went on my walking machine for 10 minutes. I went down to Thirsk to see my mum and brother Tom, conned me to walking into town then for a nice 5 mile bike ride around Thirsk and to top off we then took my mums dog out for a 2.8 mile walk. So in total I had 9 miles of exercise I then decided to get up early on Sunday and get out for a 10 mile run which I did manage for a change but really I only did 8 miles when I checked against Google map. just running around Northallerton from my flat up to Standard Way along onto Yafforth road in to Romanby, by the football ground over Broomfield onto Thirsk Road and back to the flat which I did enjoy the 2hr run out today which takes my running to 14 miles and the miles so far 24.7 miles and other exercise to 9 miles

week 3

Monday - Morning: 3 mile steady Evenings: Club
Tuesday - Rest or Cross Train – 3 miles
Wednesday - Morning: 3 miles steady off road Evening : Club
Thursday - 3 mile steady – rest
Friday - 3 mile steady – 3 miles
Saturday - 3 mile steady – 9 miles other exercise
Sunday - 3 miles steady – 8 miles run

Whitby Cross Country

2011-01-16T13:51:00.000-08:00

To the club on Monday night where we did the warm up as normal. Got in groups of 3 and had to run on a thick mat for 30 seconds we did 5 sets which was hard on my legs, they knew they had a good workout. We did 6 different stomach exercises such as sit-ups with a ball taken to each side, opposite arm and legs and many more and just before we did a cool down Sonja got us stand on one leg and balance which seem easy but was hard. Rest on Tuesday. Back to the club on Wednesday night, we did across the hall with all the different exercises such as sit-ups, plank, step-ups and press-ups. David took the second part of the session where we did 6x2 minutes with a 2 minutes rest I kept pace with Ian Codling for the first 2 sets I then struggled with running at his pace but I did stayed on his shoulders for the last four sets. Managed to do 12 lengths in each set that with a 3 miles fast walk before going to the club. I went out for a 5 mile run on Thursday after work around Northallerton which was great just to get out. Rest on Friday. Saturday was going to be a 3 mile run but I changed my mind and did a mini circuits in the flat running on my mattress for 30 seconds and then 1 minute on my walking machine, I did for 10 minutes then finished off with 1 set of 7 sit-ups with left elbow torch or right knee and sit-ups with weight taken to each side. I then had the cross county on Sunday at Whitby which was 3 laps around a nice muddy course which I did enjoy apart from the big hill which was very slippery I did hold on to thr rope on the first lap I did nearly trip up on the first lap and nearly lost my grip on the last lap going up the hill overall I did enjoy the cross country apart from my time which was 11 minutes slower than last year my plan was for me to try and follow my marathon plan I did towards the end of the week which takes my running to 10.7 miles and the miles so far to 10.7 miles this year

week 2

Monday - Morning: 3 mile steady Evenings: Club
Tuesday - Rest or Cross Train
Wednesday - Morning: 3 miles steady off road Evening : Club
Thursday - 3 mile steady – 5 mile
Friday - 3 mile steady – rest
Saturday - 3 mile steady – mini circuits
Sunday - 3 miles steady – cross country

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Back training

2011-01-09T12:53:00.000-08:00

No training or running on Monday night and I was just getting over a very bad cold I was glad of the rest. I was happy to be back at Thirsk school training, as I haven’t done much over Christmas, would like to get fit for the London marathon. With no Rob on Wednesday night Sergeant Major Steve Booth took the session which was a very hard warm up with different exercises such as sit up, star jump and step up we then got into the session, we did 3x3 with 1 minute rest and 2 minutes in between each set which was really hard for me, I only managed 6 lengths in and my legs were so tired after 1 hour of training I then had rest on Thursday, Friday and Saturday. I went out on Sunday afternoon for a speed session. I did a warm up to start and then a speed session between the lampposts on valley road, it was good to get out and run and then I went on the walking machine for 10 minutes because there was that much black ice around Northallerton I start my marathon training tomorrow for the next 14 weeks I would like to be doing around 30 miles a week and my aim is to do the marathon in 430-5hrs this year. With no miles this week there is none to count

Valley road speed session

1st 46 sec

2nd 45 sec

3rd 47 sec

4th 47 sec

5th 48 sec

week 1

Monday - Morning: 3 mile steady Evenings: - rest
Tuesday - Rest or Cross Train - rest
Wednesday - Morning: 3 miles steady off road Evening : Club
Thursday - 3 mile steady – rest
Friday - 3 mile steady – rest
Saturday - 3 mile steady – rest
Sunday - 3 miles steady – speed session

The full of cold week

2011-01-02T13:22:00.000-08:00

The week started with me having rest on Monday and Tuesday with no club again this week with it been Christmas. Wednesday I made my fruit cake and put out my kleeneze order out around Northallerton on the bike, so I got my daily exercise for the week. By the time Thursday came I had a cough and was full of cold so I took myself out for a 5.5 mile run around Northallerton which I did enjoy apart from going across this field in the pitch black and I couldn't see where I was going I then I had a rest for a few days. I decided to go out for a 5 mile run again around Northallerton which I enjoyed the run while I was out running I did try and catch this other runner and dog but I couldn’t until the dog stopped and she let me pass, I didn’t want to slow down so I kept running fast. I have 14 weeks of marathon training planned so I will be sticking to the plan. My aim is to do the marathon in 4.30/5hrs.which takes my running to 10.5 miles and the count so far to 379.8 miles

week 52

Monday - Morning: 3 mile steady Evenings: Rest
Tuesday - Rest or Cross Train – rest
Wednesday - Morning: 3 miles steady off road Evening : rest
Thursday - 3 mile steady – 5.5miles
Friday - 3 mile steady – full of cold
Saturday - 3 mile steady – full of cold
Sunday - 3 miles steady – 5miles

Boxing day running

2010-12-27T01:23:00.001-08:00

With no running on Monday night due to snow and ice so I had a rest. I did do some walking when I put out my Kleeneze catalogues. Rest on Tuesday. Rob took a session at the athletics club we ran around the field with our head torches because the footpaths were still to icy, we most of done about 5 miles at a steady pace around the cricket and rugby pitch until I slipped and went down on some ice and banged my head and had to stop and take a rest, then I got back up and started to run again but my head was really hurting me I did however enjoy running around in the dark. I had a rest on Thursday and Friday and with Saturday been Christmas I didn’t go out for run I just enjoyed the day. I did go out on Boxing Day for a run with a speed session first on the Thirsk trading estate between two lampposts, running there and back three times. I then went around the trading estate on to York Road down into town along the side of the beck over the Green on to Hambleton Estate and back home which takes my running to 8 miles and the count so far to 369.3 miles

week 49

Monday - Morning: 3 mile steady Evenings: rest

Tuesday - Rest or Cross Train - rest

Wednesday - Morning: 3 miles steady off road Evening : Club 5 miles

Thursday - 3 mile steady - rest

Friday - 3 mile steady - rest

Saturday - 3 mile steady - rest

Sunday - 3 miles steady - 3 miles

speed session

1st - 1.13

2nd -1.15

3rd - 1.16

The icy Time Trial

2010-12-19T13:44:00.001-08:00

With no running on Monday again due to (Jack Frost and run team at night) so I went out for a 4 hour walk collected my Kleeneze catalogues in after I finished at the charity shop. Rest on Tuesday. Back to the club on Wednesday where we did the time trial around the cricket pitch because of the icy path on Station Road we ran around 6 times in the dark which was great to do something different, also because of Nigel and Nik cheered us on every lap, I was surprised that Alan and Elle didn’t pass me it all. This none training that I am doing I did enjoy the time trial for a change. Rest on Thursday, Friday and Saturday I did go out for a run on Sunday for a 3.5 mile run around Northallerton I did enjoy just getting out for a run and it was great to get out while there was no ice or snow which takes my running to 5.5 mile and the count so far to 361.3 miles

week 48

Monday - Morning: 3 mile steady Evenings: 4hrs walk
Tuesday - Rest or Cross Train rest

Wednesday - Morning: 3 miles steady off road Evening : Time Trial
Thursday - 3 mile steady - Rest
Friday - 3 mile steady – rest
Saturday - 3 mile steady – rest
Sunday - 3 miles steady 3.5 miles run

The icy week

2010-12-12T13:33:00.001-08:00

Week started with no training on Monday night due to exams and been too icy on the footpaths. I did no running until Wednesday night at the school, we did a warm up and then did 3 sets of circuits with star jumps, hand step ups, sit ups and many more exercises. David got stuck in 6ft of snow so Nigel took the session instead, we did 3 sets of 2 minutes with 1 minutes rest in between each minute and 2 minutes rest in between each set, which I did at every 2 minutes at even pace and still managed to shout the time as well I did enjoy the session it was some think different. Due to jack frost been out running at night the paths have been so icy so I didn't risk going for a run but I did go out for a run on Sunday for 3 miles just on the road around town because the roads were clear I did enjoy getting out for change. I have been out doing plenty of exercise delivering my kleeneze catalogues which takes my running to 3 and the count down to 684.2 miles

week 47

Monday - Morning: 3 mile steady Evenings: no Club
Tuesday - Rest or Cross Train – rest
Wednesday - Morning: 3 miles steady off road Evening : Club
Thursday - 3 mile steady – rest
Friday - 3 mile steady – rest
Saturday - 3 mile steady – rest
Sunday - 3 miles steady – 3 mile

The icy week

2010-12-05T13:04:00.001-08:00

Week started with Monday night been cancelled due to exams in the gym so I went out for a 3 mile run around Northallerton in the snow, I didn’t fall over, I did enjoy the run in the snow. Rest on Tuesday. I was going running on Wednesday down at Thirsk at the school but the school was closed and Rob was taking session at the Athletics Club but the weather was so bad I stayed in and had rest instead. Rest on Thursday and Friday I did go out for a 3 mile bike ride around the Northallerton on the snowy road which was good fun. I then went out on Sunday night after been at work just to do a speed session between the lampposts on Valley Road I did to straight down and back and 3x around the corner and back on Valley Road between the lampposts which I did about 10 seconds faster. I did enjoy doing something different. Which takes my running to 3 mile and the count down to 687.2 miles

Valley road speed session

1st - 1.23
2nd - 55
3rd - 54
4th - 58
5th - 1.16

week 46

Monday - Morning: 3 mile steady Evenings: 3 miles
Tuesday - Rest or Cross Train – rest
Wednesday - Morning: 3 miles steady off road Evening : Club cancel
Thursday - 3 mile steady – rest
Friday - 3 mile steady – rest
Saturday - 3 mile steady – 3 miles bike ride
Sunday - 3 miles steady – speed session

The snowy week

2010-11-28T12:40:00.000-08:00

The week started with me going to the club on Monday night, did the warm as normal we passed the ball over and under and we did some twister by passing the ball to next person. Then we did two sets of circuits, which I did apart from one exercise because my back was still bad. We did press-ups against the wall pull-ups and many more. At the end Sonja always gets us to balance on one leg which I some times struggle with and we did a cool down. Rest on Tuesday. With the time trial on Wednesday we did 3 sets of exercises which consisted of sit-ups, hand step ups, and star jumps which I did the first set but my back started to hurt me so I stopped and just did the time trial which was down Station Road which I did in a slower time than I have done in the past. My time was 19.27. Rest on Thursday, Friday and Saturday. I did go out on Sunday afternoon in the snow around the field behind were I live I ran around 5 times and ran across the field 10 times which was hard work in the snow I didn’t attempt the footpath because they were icy and I did 10 minutes on my walking machine to finish off which take my running to 5 miles and the count down to 690.2 miles

week 45

Monday - Morning: 3 mile steady Evenings: Club
Tuesday - Rest or Cross Train
Wednesday - Morning: 3 miles steady off road Evening : Club
Thursday - 3 mile steady – rest
Friday - 3 mile steady – rest
Saturday - 3 mile steady – rest
Sunday - 3 miles steady - 3 miles

The running with my brother

2010-11-21T13:20:00.001-08:00

The week started with me going to the club on Monday night, we were each given a number and had to think of different exercises, I was glad when my number was called out. We then went into the session, we did 2 sets of circuits with pull-ups, press-ups and leg bending exercises. We then did marching on the spot we then did a cool down. Rest on Tuesday. Back to the club on Wednesday, we did 3 sets of circuits across the hall and the normal stuff such as press-ups, star jumps, sit-ups and hand step ups I was with Alan Harrison which I did about 15 of each exercise. David took the second half of the session, we did pyramids of (minutes) 1, 2, 3, 3, 2, 1 which was hard with the 2, 3, and 3, 2, minutes you needed that rest in between I did enjoy the session. Bad back on Thursday, Friday, and Saturday I went Christmas shopping to Middlesbrough. I went out on Sunday afternoon with my brother just around Thirsk for a 4 mile run it was nice to go out for run with someone instead on my own he will be running the Thirsk 10 miles next Sunday. Which takes my running to 4 mile and the count down to 695.2

Week 44
Monday - Morning: 3 mile steady Evenings: Club
Tuesday - Rest or Cross Train – rest
Wednesday - Morning: 3 miles steady off road Evening : Club
Thursday - 3 mile steady – bad back
Friday - 3 mile steady – rest
Saturday - 3 mile steady – rest
Sunday - 3 miles steady – 4miles

Flatts lanes cross country

2010-11-14T13:33:00.001-08:00

The week started with me going to the club on Monday night, we did the warm as usual with Sonja. We were given a number and we had to do an exercise when she shouted our number, we did this for about 10 minutes which was fun to do a different type of warm up. We then did 2 sets of circuits, we did a few different exercises such as use the medicine ball and we did opposite hand and leg and the other usual exercise such as sit up and press up and we did a cool down. Rest on Tuesday. Back to the club we did 3 sets of 5 with 1 minute recovery and 2 minutes in between each set. Paul took the session for the first 1 minute and the last minutes I did 6 ½ laps and 6 laps for the rest of the minutes, by the end my legs were like jelly and felt like stopping after the 5 laps but I did pushed myself to do the extra lap every time. Rest on Thursday. I did go for a run on Friday night down to B&Q to price some wood up for my DIY project and to Sainsbury's picked up some dried fruit up for my Christmas cake I am making and run back home. Rest on Saturday. Cross country on Sunday at Flatts Lane we did 1 short lap and 2 long laps around this very hilly and muddy course, I enjoyed the course my time was 72.29 which is 5 minutes slower than last years time which was very hard and slips in place. Which takes my running to 8 miles and the count down to 699.2 miles

week 43

Monday - Morning: 3 mile steady Evenings: Club
Tuesday - Rest or Cross Train – rest
Wednesday - Morning: 3 miles steady off road Evening : Club
Thursday - 3 mile steady – rest
Friday - 3 mile steady – 3miles
Saturday - 3 mile steady – rest
Sunday - 3 miles steady – cross country

The pyramids

2010-11-07T14:06:00.000-08:00

The week started with me going to the club on Monday night, I still had a cold and felt tired. David was taking the session because Sonja was away so we did a warm up around the gym, we did some stretches our back, legs and arms. We did two sets of circuits, I didn’t do the pull-ups because I didn’t have any energy, but I did do all the other exercise such as press-ups, sit-ups and star jumps, we then cooled down and finished. Rest on Tuesday. Back to the club on Wednesday to see what Rob had planned for us to do, we did 2 set of circuits of star jumps, hand step-ups, and sit-ups then David took the second half of the session where we did 4x4 lengths in pairs up and down the sport hall. David then changed the pairs so the first running did 2x4 length and second running did 4x4 lengths and to finish we did a pyramids 2, 4, 6, 4, 2, lengths of the sports hall and to finish we did a cool down. I then had a rest on Thursday and Friday and went out for a bike ride on Saturday for 3 miles and I went out on Sunday for 2.5 miles run just down valley road and around Ashland and back home feel really tired which take the running to 2.5 miles and the count down to 707.2

week 42

Monday - Morning: 3 mile steady Evenings: Club
Tuesday - Rest or Cross Train - rest
Wednesday - Morning: 4 miles steady off road Evening : Club
Thursday - 4 mile steady - rest
Friday - 4 mile steady - rest
Saturday - 3 mile steady - 3 miles bike ride
Sunday - 6 miles steady 2.5 miles run

Half Term cold

2010-10-31T14:30:00.001-07:00

With no training at the school because of half term I decided to do some speed work down Valley Road between the lampposts I did 5 sets of running down to the second lamppost and back to where I started with a warm up jog around the field before I started, my times were around the same time as last week with me doing around 1.20. Rest on Tuesday or more like start with a sore throat and cold. With the time trial on Wednesday I still wasn’t feel 100% so I ran down to the station and did some time keeping and ran back to the athletics club I did feel better afterwards. I then felt dreadful on Thursday and Friday so I didn’t go for a run, I did go for a bike ride on Saturday night and Sunday morning only for 3 miles each day which take the running to 2 miles and the count down to 709.7 miles

Valley road speed session

1st -1.22
2nd – 1.20
3rd -1.19
4th – 1.19
5th – 1.19

week 41

Monday - Morning: 3 mile steady Evenings: Club
Tuesday - Rest or Cross Train – rest
Wednesday - Morning: 4 miles steady off road Evening : Club
Thursday - 4 mile steady – rest
Friday - 4 mile steady – rest
Saturday - 3 mile steady - 3 miles
Sunday - 6 miles steady – 3 miles

The good week

2010-10-24T13:18:00.001-07:00

The week started with me going to the club on Monday night, we did the warm up as normal with some jogging around the gym to start with. We then split up into groups and did some other warm exercises to the yellow line and back we did to the other yellow and back and to the black line and to last black line and back such as back flip, running backward and high knee. we got into the circuits where we different exercises such as stand on one leg and bend the other knee while holding a ball in front of you. We did some balancing exercises at the end with some relaxing exercises. Rest on Tuesday. Back to the club on Wednesday, warm up as normal with some jogging around the sports hall with a few different exercises such as back flips and high knee, we then did 3 sets of circuits across the sports hall with star jumps, hand step up and sit-ups I have been doing 10 of each. David took the indoor session, we did a pyramid
1, 3, 5, lengths of the sports hall I did try and keep up with Sue but as we got doing more lengths I started to slow down and couldn’t keep up with Sue I did try my best. We did 5 minutes of running none stop up and down the sports hall with some stretching down afterwards. Rest on Thursday and Friday because I was delivering my Kleeneze catalogues, I did go out on Saturday night for a 3 mile run around the route that I like. I was going to the cross country but Lydia had new baby boy so Ken was going and I didn’t know you was going so I gave it a miss and went out for a 3 mile run on the route I enjoy which takes my running to 6 miles and the count down to 705.1 miles.

week 40

Monday - Morning: 3 mile steady Evenings: Club
Tuesday - Rest or Cross Train
Wednesday - Morning: 4 miles steady off road Evening : Club
Thursday - 4 mile steady – rest
Friday - 4 mile steady – rest
Saturday - 3 mile steady – 3 miles
Sunday - 6 miles steady – 3 miles

The pit lane

2010-10-17T13:24:00.001-07:00

The week started with me going to the club on Monday night. We started off by throwing the bean bag to your partner and jogging on spot at the same time, standing on one leg and few other exercises, we also did some strides across the gym. We got in two the circuits where we did pull ups, sit ups and the 90s exercise which I struggled on so I did the plank instead. I did enjoy the session and relaxing after doing the circuits. Rest on Tuesday. I went to the club on Wednesday where we did 3 sets of circuits across the sports hall such as step ups, star jumps, sit ups and many more exercises that Rob had us doing. Daivd took the indoor session, we did 1½ laps of the sports hall, David had mapped out a course starting at the top and finishing at the bottom we did this for 6 minutes had a rest and did another 6 minutes. It was a change to do something different, I did enjoy the session. Rest on Thursday and went out for run on Friday 2.2 miles just around the town before I went out to do my kleeneze. I did my speed session on Sunday down Valley Road between the lampposts with a warm up before I started, my times were a bit slower than normal because I fell over and bruised my knee cap which takes my running to 2.2 mile and the count down to 711.7

Valley road speed session

1st – 1.20
2nd – 1.20
3rd - 1.19
4th – 1.19
5th – 1.17

week 39

Monday - Morning: 3 mile steady Evenings: Club
Tuesday - Rest or Cross Train - rest
Wednesday - Morning: 4 miles steady off road Evening : Club
Thursday - 4 mile steady – rest
Friday - 4 mile steady - 2.2 miles
Saturday - 3 mile steady – rest
Sunday - 6 miles steady – valley road speed session

Ampleforth 7 miles

2010-10-10T13:50:00.000-07:00

The week started with me going to the club on Monday night, we did the warm up, then we did some running on the spot for 15 seconds 4 times by the end my legs were hurting and we had to start doing circuits, we did two set of circuits with a mixture of different exercises such as pull ups, sit ups, press ups and a new exercise, put one foot on the bench and bend the leg up and down while keeping your back up which looked easy but it was hard trying to keep your balance. We then did some relaxing exercises before we finished. Rest on Tuesday. Back to the club on Wednesday for the time trial we did the warm up running around the sports hall, we did 3 sets of circuits across the sports hall, we did different exercises such as star jumps, step ups, sit ups and more press ups . We ran down to Station Road where we did the time trial from Lidl up to the Train Station and back to Lidl which I did in 18.42 which is around the time I normal do. With me doing Kleeneze now and walking everywhere I am doing more than enough exercise so I had rest but still felt stiff on Sunday morning for Ampleforth 7 I started off good until I got to the first hill, I ran up so far up and walked the rest of the way up I did that with all the big big hills. I did enjoy the race and didn't mind the mud or the steep downhill I did do the race in 1hr 26 minutes which was 4 minutes faster than what I did Kilburn 7 miles for the first time which was as hard as Ampleforth

week 38

Monday - Morning: 3 mile steady Evenings: Club
Tuesday - Rest or Cross Train - rest
Wednesday - Morning: 4 miles steady off road Evening : Club 2miles
Thursday - 4 mile steady – rest
Friday - 4 mile steady – rest
Saturday - 3 mile steady – rest
Sunday - 6 miles steady – 7 miles

No Time Trial

2010-10-03T14:00:00.001-07:00

The week started with going to the club on Monday night, we did the warm up as normal with different exercises to the two yellow and to black line and to the middle such as side skips and running backwards. We then did two set of circuits with pull-ups, sit-ups, press-ups, star jump and 90s exercise which I always struggle on so I changed into doing the plank which was better for me. I do enjoy the Monday night sessions. I did give up on star jumps after about 5. Rest on Tuesday. Back to the club on Wednesday night, we did two sets of circuit across the sports hall with different exercise such as more star jumps, sit-ups, press-ups and many more exercises and then out to do the time trial which was cancelled, so we stayed in and 2 set of 4 minutes with 1 minutes on and 2minutes rest in between each set, I was doing about 6 half length which was really good, that means I haven’t lost my speed from last year I will try and do 7 lengths by the end of Christmas. I did go out for 2.5 mile run on Friday night just around Northallerton, I was happy just to get out for a run. Rest on Saturday I was going to the cross country if I could got a lift so I went out for run around Thirsk instead in the afternoon once it had faired up little, I did 4 miles. I got back to my mums and fell through the fence backwards I did enjoy the run around Thirsk for a change. Which takes my running to 6.5 miles and the count down to 716.4 miles

week 37

Monday - Morning: 3 mile steady Evenings: Club
Tuesday - Rest or Cross Train – rest
Wednesday - Morning: 4 miles steady off road Evening : Club
Thursday - 4 mile steady – rest
Friday - 4 mile steady 2.5 miles
Saturday - 3 mile steady - rest
Sunday - 6 miles steady – 4 miles

Giving blood

2010-09-26T13:06:00.001-07:00

The week started with me going to the club on Monday night, David took the session, we did the warm up as normal, then did 3 sets of circuits, I teamed up Tor which was fun because we had laugh all the way around. When we got to do the running we went very slow just to wind every one else up and make them do more until the last set, David made us do a very fast set so by the time we finished I was very tired after the circuits. David got us into groups of 3, we did a relay I was with Ken and Debbie we had to run down and back up and finish where we started I tried to keep pace with Sue again but she was my heels all the time. Rest on Tuesday. I missed running on Wednesday not because it was my birthday or because I was going to dentist but because I gave my second pint of blood and I felt tired afterwards so no running that night or Thursday morning with Lorraine because I was at work and rest on Friday and Saturday. I didn’t make it to Sutton Forest today because I didn’t think I would make it down to Thirsk in time to get picked up so I went for a 2.2 mile run around Northallerton today instead before I went down to my mums for my dinner. I can’t wait for the first cross country which is next Sunday. Which takes my running to 2.2 mile and the count down to 722.9 miles

week 36

Monday - Morning: 3 mile steady Evenings: Club
Tuesday - Rest or Cross Train - rest
Wednesday - Morning: 4 miles steady off road Evening : giving blood
Thursday - 4 mile steady – rest
Friday - 4 mile steady - rest
Saturday - 3 mile steady - rest
Sunday - 6 miles steady – 2.2m

Nigel killed group

2010-09-19T13:48:00.000-07:00

The week started with me missing Monday nights training because Ken wasn’t going so I did a 3 miles run around Northallerton instead on the course that I like. Rest on Tuesday. To the club on Wednesday night we were outside on the rugby field Rob had a course set out for us it was the same as last week, we had to do it 8 times. We took it in turns to be the front runner and I was the front runner for the first lap, I set a very fast a pace all the way round with Nigel just running in front, so I had to try and keep up with him. I was trying to keep pace with Sue and to catch Claire up as not to be the last runner like I was last week. It did worked until I had 3 sets of circuits to do, which I managed after Nigel's group killed me. I then went for a run with Lorraine on Thursday morning which was only a flat run around Romanby because my legs were still tired from Wednesday nights training, I did enjoy the training session. Rest Friday and Saturday with a 5 mile walk on Sunday which I enjoyed keeping me fresh for Monday nights training which takes my running to 6 miles and the count down to 725.1 miles

week 36

Monday - Morning: 3 mile steady Evenings: 3 miles
Tuesday - Rest or Cross Train - rest
Wednesday - Morning: 4 miles steady off road Evening : Club
Thursday - 4 mile steady - 4.5 miles
Friday - 4 mile steady - rest
Saturday - 3 mile steady - rest
Sunday - 6 miles steady - rest

Back out with Lorraine

2010-09-12T13:38:00.001-07:00

The week started with me going to the Athletics Club on Monday. We did the warm up as normal then we got into the session, we did 8 sets to the cone with 30 seconds rest then run back to the white line with 2 minutes rest. Every time we ran dawn Sonja moved the cone further back so we had to run further and further. We then did mini circuits with press ups, the plank and star jumps for 10 minutes. Sonja wanted to show us some new exercises which we did. Rest on Tuesday. Back to the club on Wednesday night to see what Rob had planned for us to do. David did a 15 minute warm up, then we got into the session, we did 1, 2, 3, 2, 1, lap around the rugby pitch which was very hard in Nigel's killer group because I was at the back in every set. Rob had us doing circuits outside on the grass, we did sit ups, press ups, star jumps, and many other exercises. I enjoyed the session. The run on Thursday morning with Lorraine up Scholla of all places, the run Lorraine loves doing. So I had no choice in the matter. I just followed her, I did run all the way up the big big hill unlike Lorraine who was getting out of breath. Back to the pub, I ran home. I enjoyed the run for a change, I also did a 3 mile walk on Thursday night. Rest on Friday and Saturday. I then did a speed session on Sunday morning with 5x2 sets between the lampposts on Valley Road which was a few seconds faster than the last time. I enjoyed the session and then the walk afterwards which was 5 miles today which takes my running to 6 miles and the count down to 731.1 miles

week 35

Monday - Morning: 3 mile steady Evenings: Club
Tuesday - Rest or Cross Train – rest
Wednesday - Morning: 4 miles steady off road Evening : Club
Thursday - 4 mile steady - 4.5 miles Scholla
Friday - 4 mile steady - rest
Saturday - 3 mile steady - rest
Sunday - 6 miles steady - valley road speed session

Valley road speed session

1st 1.14
2nd 1.15
3rd 1.13
4th 1.13
5th 1.13

Tholthorpe 10k

2010-09-05T13:19:00.001-07:00

I got up this morning and my knee wasn’t hurting me so I decided to do Tholthorpe I got to Ken's on time for a change. We got to Tholthorpe in good time I did a warm up to the start. The race started I was up near the front to get a good start I did 1k in 6.02 which was great (26s slower than last years time) I did keep within the 6 minutes for each kilometre. People did pass me and I did try and keep pace with them some of the other runners, some were too fast for me and some were at my speed so trying to shake some runners off is harder than it sounds, unless they get tired and you get faster and keep the same pace. By the time I got to 5k my time was 30.37 which was around the same time as last year, I then got to 7k where we hit the wind and it slowed me down slightly I did pass a few more runners and I ran up the big hill and to the finish were I was 1 minute slower than last year. I did enjoy the run and do like it better in kilometres because it seems to go faster.

Bank Holiday Rest

2010-09-05T13:18:00.000-07:00

With a rest from running on Monday night I did my 5 mile walk instead and some painting at my mums. Rest on Tuesday. Back to the club on Wednesday night to see what Rob had planned for us to do. We did the warm as normal then we got into the session we had to do 1 full lap around the cricket pitch with half lap recovery we had to do that at a 10k pace so we took it in turns to be the front runner, when it was my turn to be the front runner I had Nigel run at the side of me and most of the group was behind me making me put the effort in keeping the same pace all the way round, that was my fastest lap which I did enjoy after been nearly killed from the session. After Wednesday night my knee was hurting me on Thursday, Friday and Saturday so I missed my run with Lorraine on Thursday but I wanted to run on Sunday so I had no choice other than to rest which I can say worked out. My running for the week is 9 miles and the count down to 737.1 miles

week 34

Monday - Morning: 3 mile steady Evenings: 5 miles walk
Tuesday - Rest or Cross Train rest
Wednesday - Morning: 4 miles steady off road Evening : Club
Thursday - 4 mile steady: rest
Friday - 4 mile steady: rest
Saturday - 3 mile steady: rest
Sunday - 6 miles steady: Tholthorpe

Training on Wednesday night

1st lap 2:27
2nd lap 2:28
3rd lap 2:29
4th lap 2:33
5th lap 2:29
6th lap 2:30
7th lap 2:12
8th lap 2:19

Rob's killer session

2010-08-29T12:54:00.000-07:00

The week started with Rob taking the session on Monday night because Sonja was away. We did a warm up as normal, we did a few different exercises then we got into the session, Rob had us in groups of 3 with slow, medium and fast runners. We had to run to the first cone and back, the next person went and we got a recovery we did to the second cone which was further away we did this for 20 minutes which was very hard on the legs. Bring back Sonja. Not used to that much exercise on a Monday night I did enjoy the session, but the legs didn’t the next day because they were stiff. Rest on Tuesday. We went to Wass wood on Wednesday night, where we did the summer handicap which was 2.2 miles around the wood me, Tor and Cath set off together, Tor set a good pace which I couldn’t keep up with her she did slow going up the hill and I did try and catch her up but she started to speed up along the flat she did slow again on the last hill and yet again I tried and failed to catch her up. My time overall was faster than the last 3 years ago so I was happy my time was 21.24. I enjoyed the food and won a bottle wine. Been lazy on Thursday, Friday and Saturday and I went out for run on Sunday for 3.3 mile run, I decided to take my MP3 play out with me to listen to some music for a change seem as I was running on the footpath I did enjoy it and going fast but I didn’t time myself but I did enjoy the run for a change ran around Northallerton which take my running to 5.4 miles and the count down 746.1 miles

week 33

Monday - Morning: 3 mile steady Evenings: Club
Tuesday - Rest or Cross Train - rest
Wednesday - Morning: 4 miles steady off road Evening : summer handicap
Thursday - 4 mile steady – lazy
Friday - 4 mile steady – lazy
Saturday - 3 mile steady – rest
Sunday - 8 miles steady – 3.2 miles run

The 5k session

2010-08-22T13:48:00.000-07:00

The week started with me going to the club on Monday night. We did the warm up as usual with a few different exercises, such as high knee then we got in to the session. We ran down to the cone an then jogged back as recovery, we did 1 set of 10 I was with Ian Pat and Nigel, we ran to the middle cone and back, I did try and keep up with them but they are still too fast for me. I did enjoy been in that group because it pushed me to work harder on my running. Rest on Tuesday. Back to the club on Wednesday, Rob had course mapped out for us. I was in Nigel’s group where we did 10 laps with a 1 minute recovery, we took it in turns to be the front runner, we were averaging 2.42 with every lap apart from the lap where I was the front runner, I took 10 seconds off my first time and after that lap it felt like I had nothing left in the legs and we had another 4 to do which did complete in a slow time. I did enjoy the session even though Rob is trying to kill us again. I then had a rest on Thursday and I had to force myself out for run because I was that tired from been at work so I only managed 2 miles just around the town centre. I had rest on Saturday and did my 3.5 miles walk on Sunday which I do enjoy which take my running to 5.6 miles and the count to 751.5 miles

10 lap course

1 – 2.42
2 – 2.39
3 – 2.41
4 – 2.45
5 – 2.40
6 – 2.43
7 – 2.29
8 – 2.43
9 – 242
10 – 240

week 32

Monday - Morning: 3 mile steady Evenings: Club
Tuesday - Rest or Cross Train – rest
Wednesday - Morning: 4 miles steady off road Evening : Club
Thursday - 4 mile steady – rest
Friday - 4 mile steady – 2 miles run
Saturday - 3 mile steady – rest
Sunday - 8 miles steady – 3.5 miles walk

Hill Session

2010-08-15T13:23:00.000-07:00

The week started with us doing a hill session on Monday night because the races were on. So we went up Stoneybrough Lane and we did some hill work over the bridge and up and down the other side. We did 5 on each side with a recovery jog down the hill and then we ran up the hill and so far over the bridge and we did this 5 times which was hard work on our legs and then we did 2 short hill reps which wasn’t far but you knew you had done a work out which I did enjoy. Rest on Tuesday. Back to training on Wednesday if I had read the Text from Noal where to meet which I didn’t because I was busy doing other stuff so I went out for 3 miles run on my own which was around Mowbray run which I did in 28.01 which was my fastest time on that course. I had rest Thursday and Friday and went out and did a speed session between the lamppost on Valley Road which I did 1 set of 5 down to the second lamppost and back to the first lamppost with 1 minutes rest in between each set I did enjoy the session and felt stiff afterwards I did my 4 mile walk today which I do enjoy which takes my running to 3 miles and the count down to 757.1 miles

Valley road Speed Session

1 – 1.20
2 – 117
3 – 116
4 – 114
5 – 112

week 31

Monday - Morning: 3 mile steady Evenings: Club
Tuesday - Rest or Cross Train
Wednesday - Morning: 4 miles steady off road Evening : 3 miles run
Thursday - 4 mile steady – rest
Friday - 4 mile steady – rest
Saturday - 3 mile steady – valley road speed session
Sunday - 8 miles steady - 4 miles walk

Darlington 10k

2010-08-08T12:56:00.002-07:00

I went with Ken to the Darlington 10k race today, we got there with hour to spare. so I did a warm up then the race started. It took 1 minute to get over the start but I was too bothered because it was chip timing at the start and finish I got going at a steady speed it was a 2 lap course where it started in the town centre and went around the housing estate and up to a hill which I ran up all the way and never stopped I didn’t even stop at the water station and have a drink while running I got to 5k it only took me 30 minutes so I was on for 60 minutes or just under so the second time around I knew what was coming but I didn’t expect to go down Skinnergate to get to the finish I did enjoy doing Darlington today my time was 60.37 my times were even all the way around which was great

1k 5.45
2k 6.04
3k 6.07
4k 6.07
5k 6.09
6k 6.41
7k 5.41
8k 6.07
9k 6.07
10k 5.35

The 5k session

2010-08-08T12:56:00.001-07:00

The week started with me going to the club on Monday night, we did the warm up as normal with a few different games ready for the start of the winter session. We got into the session where we did the same as the week before, we ran for 1 minute and then dropped the bean bag, rest for 30 seconds and ran back to the start and have 2 minutes rest, we did 4 sets and we didn't stop just because it was raining we carried on. Rest on Tuesday. Back to the club on Wednesday, did a warm up and did some stretches because my legs were hurting me we did 8x700yard with 1 minutes rest in between each set we ran around the cricket pitch at the athletics club I was in Ian's group, I was last every time and had a job to keep up with rest of the group but I did enjoy the session because it was different to running around the track. I was unable to get out with Lorraine this week again because I couldn’t make Thursday morning so I had rest instead on Thursday and Friday and went for my 3 mile walk on Saturday night all good training for Darlington 10k on Sunday which take my running to 9.1 miles and the count down to 760.1

week 30

Monday - Morning: 3 mile steady Evenings: Club
Tuesday - Rest or Cross Train – rest
Wednesday - Morning: 4 miles steady off road Evening : Club
Thursday - 4 mile steady – rest
Friday - 4 mile steady – rest
Saturday - 3 mile steady – 3 mile walk
Sunday - 8 miles steady – Darlington 10k

Ernie Time Trial

2010-08-01T14:11:00.001-07:00

The week started with me going to the club on Monday night, we did a warm up as normal then we got in to the session where we all had a bean bag and Sonja had a course mark out for us, we had to run for 1 minute and drop the beanbag when she blew the whistle. We then had a 30 seconds rest and ran back to where we started we then had 2 minutes rest and did this in 8 sets of 1 minute. Sonja got the dice out and what ever the dice said we had to do that many lengths to the cone and back. Rest on Tuesday. Wednesday night was different because we went to Newton-on-Ouse to do a time trial though Beningbrough Hall which was 2.2 miles. We did a relay race with mixed abilities in each group I was with Steve and Geoff I did enjoy the time trial and did a second slower than last year but did seem to run better this year. I did enjoy the food and drink afterwards. Rest on Thursday and Friday and I was going for a run after the fun day that was planned but I was so tired afterwards I decided to have a rest and do my 5 miles walk as normal on Sunday which takes my running to 2 miles and the count down to 769.2 miles

week 29

Monday - Morning: 3 mile steady Evenings: Club
Tuesday - Rest or Cross Train - rest
Wednesday - Morning: 4 miles steady off road Evening : Club
Thursday - 4 mile steady – rest
Friday - 4 mile steady – rest
Saturday - 3 mile steady – fun day/rest
Sunday - 8 miles steady – 5 miles walk

The last track session

2010-07-25T15:05:00.002-07:00

This week started with me going to the club on Monday night, Sonja took the session. We did a warm and then we got into the session. We did a rolling relay where all our group ran to the next cone, where the next group started and we had a rest until it got back around to our turn. I did try and keep up with Tor which was very hard for the first half of the session until she started to get tired then I started to beat her. Sonja got the big dice out where someone rolled the dice and we had to do different exercise such as press up, the plank. Rest on Tuesday. Back to the club on Wednesday, Nigel took the our group, we did 8x400 with 2 minutes rest in between. My times were around the 2 minute mark. I did enjoy the session apart from when it started to rain we used lane 1 and 2. Rest on Thursday. Went for a 3 mile walk on Friday to do something different because I was running on Sunday I do enjoy the walk and really feel good for a race on training session and I am enjoying running more which takes my run to 8 miles and the count down to 771.2 miles

Track session

1 - 2.08
2 - 2.17
3 – 2.01
4 – 2.02
5 – 2.02
6 – 2.03
7 – 206
8 – 2.05

week 28

Monday - Morning: 3 mile steady Evenings: Club
Tuesday - Rest or Cross Train - rest
Wednesday - Morning: 4 miles steady off road Evening : Club
Thursday - 4 mile steady - rest
Friday - 4 mile steady - 3 miles walk
Saturday - 3 mile steady - rest
Sunday - 8 miles steady - Harrogate 10k

Harrogate 10k

2010-07-25T15:05:00.001-07:00

I decided to do Harrogate 10k on Sunday because I was already down at my mums doing some painting on Saturday for her. I got a lift with Marian and Ian we got to the race about 45 minute before it started, I got my number and did a warm up. The race started which was a 2 lap course. We ran up this long hill and around the housing estate and back to the start, I took the first 3 miles steady people over took me. On the second lap I over took about 10 people including Pat and Marian you both over took me in on the first lap. I was 2 minutes slower than 2 years ago even though they had changed the course and took out the big hill I did enjoy the new course but it was still very hard

My time

1 – 10.33
2 – 11.08
3 – 10.32
4 – 10.48
5 – 10.55
6 – 12.19

Ripon Handicap

2010-07-20T13:21:00.000-07:00

we got to Ripon in good time I found out what time I was setting off which was 7.34 and Tor was setting off 3 minutes behind me so I was hoping to open up a big gap so she wouldn’t pass me. We started by running through the fields on to the road where Tor passed me and we carried on running down the rough track on to the road missed out Studley Royal long road and went around the back and up this big hill where I started off my run and thought I could walk up the hill fast so I did across the field where I passed Pam and we ran down the road and back though the field which I disliked and to the finish where I passed the ladies from Ilkley on the field and got my bottle of beer and was 14 seconds slower than last year but I seemed to have enjoyed the race better this year my time was 53.22