Weekly Summary x2 – 15/07/12

02/07/12 – 08/07/12 (80 miles 6:38m/m)

Mon – 10 miles (6:42m/m)
Tue – 10.24 miles including 10k tempo (33min)
Wed – 12 miles (6:58m/m)
Thu – 9.84 miles including club track session (1 mile ,400s,300s,200s)
Fri – 9 miles (7:08m/m)
Sat – 10.93 miles including Poole Parkrun (2nd 15:32) + 5k tempo (16:49)
Sun – 18 miles over the Purbecks (6:59m/m)

09/07/12 – 15/07/12 (66.35 miles 6:33m/m)

Mon – REST
Tue – 10.68 miles including club session with man flu!
Wed – 9.35 miles (7:28m/m)
Thu – 9.01 including club track session (800s and 400s)
Fri – 6 miles (6:43m/m)
Sat – 14 miles including Swanage Half Marathon ( Joint 1st – 73:46)
Sun – 17.2 miles over the Purbecks (6:17m/m)

The first week of this fortnight was going really well with a nice solo tempo run on Tuesday, great session on the track on Thursday (see link above for details – nice consistent reps and felt strong) and then on Saturday after coming 2nd to Habgood in the Parkrun in 15:32 we then repeated the 5k parkrun route for a bit of tempo in 16:49.
Although the weather was bad for the parkrun and I had Thursdays tough track session in my legs I was hoping for a bit faster and was a little disappointed when I couldn’t respond to Habgood pulling away in the last 400m.
Started to feel a little under the weather Saturday evening and then on the Sundays Purbeck run I felt terrible with really weak legs and a sore throat at the end.
This was then followed by 4 days of Man Flu – it was touch and go for a while whether I’d pull through
Continued with light training during this time (didn’t go much faster than 6m/m on the Tuesday 2min interval session!) and by Thursday I felt a lot better and managed an average track session rather than a terrible one
After the below average weeks training I then had a great weekend with over 30 miles of Purbeck hilly running with the Swanage Half on Saturday and a 17 mile long run today.

Great race for Bournemouth AC at Swanage with us taking up 6 of the top 9 places which guaranteed the Dorset League team win and Habgood and I ran the whole race together nice and controlled. Decided not to race each other as neither of us were in the mood after all the hills so we came in together in 73:46. It’s probably one of the toughest local courses so was happy with the time considering the week I had and the fact that we wern’t giving it 100%

Full race results here

Habgood/Jacek/Munro and myself all returned today to suffer some more pain on the Purbeck hills and Jacek decided early on that we were going to continue where we left off Saturday and picked up the pace nice and early on the run. We ended up hitting the top of “Nine barrow” hill in record breaking time (52:47) and then picked it up even more in the last few miles with Habgood and I running faster than we had finished the race the day before!

After the set back of illness I think I’m back in good health and feeling quite fit. Looking forward to the next few weeks, better find some races to make us of it!