Wednesday, 29 December 2010
Tuesday, 28 December 2010
- Longest run week 1: 5km
- Longest run week 2: 5.5km
- Longest run week 3: 6.1km
- Longest run week 4: 6.7km
- Longest run week 5: 7.3km
- Longest run week 6: 8.1km
- Longest run week 7: 8.9km
- Longest run week 8: 9.7km
- Longest run week 9: 10.7km
- If you can currently run 10km, it will take 6 weeks to get to 10 miles (just over 16km, the distance of the Great South). Ideally, you should reach this 2 weeks before the race.
- If you can currently run 10km, it will take 9 weeks to get to half marathon. Ideally, you should reach this 2 weeks before the race.
Tuesday, 21 December 2010
This is a great way of tracking your running progress – and it’s a good use of a surplus diary (a common Christmas gift!). Alternatively, you could use Facebook, Twitter, your own blog or an app like map my run , runkeeper, miCoach or Nike +.
Benefits of keeping a log
1. 1. Writing down every time you run can help you to focus on recognising what you have achieved instead of beating yourself up about what you haven’t done!
3. You can see your progress easily – compare your performance against the start of the year and see how close you are to achieving your goals.
4. A training log can easily double as a training plan. So if you have a race date, enter it in your log then work backwards to plan out your training – a great way to calculate when you need to scale up distance or pace. Remember that you shouldn't be increasing distance by more than 10% every week.
5. If you don’t have a specific goal at the moment, a log can be invaluable to checking on how your running is progressing.
Tips on keeping your log
1. 1. At the beginning of the log, I suggest recording:
a. How far you can run now (e.g. 10km)
b. How fast you can run now (e.g. 5km in 29:30, 10km in 60:00)
c. Goals for this year (e.g. sub 29 minute 5km, a half maratho
2. Every time you run, record:
a. Date & time
b. How far you went
c. How long it took you
d. What did you enjoy about the run?
e. Anything that was memorable about the run and and reminders for next time (e.g. “Gorgeous clear evening but pink socks rubbed a bit – must remember not to wear them for running again! Warmed up and stretched.”
3. Include other exercise activities – aerobics classes, cycling, walking, swimming, ice skating...
Sent from my iPhone
On 20 Dec 2010, at 09:04, Gin Tidridge <firstname.lastname@example.org> wrote:
> It is too icy for safe running tonight (Monday) - keep fingers crossed for a miracle thaw in time for Tuesday!
> Sent from my iPhone
Monday, 20 December 2010
Thursday, 16 December 2010
- Mon 20th & Tue 21st - running as normal from the Hub
- Mon 27th - no running
- Tue 28th - only the Mince Pie Run at 2:30pm at my house. All very welcome to join me for a gentle jog in the woods followed by mince pies & mulled wine.
- Mon Jan 3rd - running as normal from the Hub
- Tuesday Jan 4th - running as normal from the Hub
- Mon 7pm 5.96km in 42:17 472 calories
- Mon 8pm 5.10km in 44:42 289 calories
Saturday, 11 December 2010
Monday, 6 December 2010
Thursday, 2 December 2010
- Tuesday 14th December - cancelled (office xmas party)
- Monday 27th December - cancelled
- Tuesday 28th December - Mince Pie run at 2:30pm from my house, no evening runs