20th December - 16 Mile Long run

It was a cold and frosty morning and todays schedule was for an easy(ish) 16 mile run. I agreed to meet my running friend who is also training for London at his home at 8:30am. I arrived and we both set off braving the snow underfoot. Well it was a tough run but very satisfying we actually covered 16.5 miles in 1:55. My avergae hear rate for this run was 158bpm and the avg pace was 7min / mile....

16th December - Xmas club run

We all met at the club dressed in fancy santa hats,coats,gloves shorts etc...we ran to various landmarks and then waited for the whole pack to arrive and once everybody had hathered we then set of onto the next landmark. Overall we ran for approx 6 miles of tempo pace running pushing the pace on average approx 5min 50 sec per mile. Very enjoyable and it was a nice change.

15th December - Speed session

Ok so today was earmarked for a session at the running track in stanley park. My session consisted of the following 4 x 800m in approx 2:40 each;4 x 400m in approx 1:15 each; 1 x 600 in approx 2:00 and if it couldnt get any harder i went for a 1x 1200m in approx 4:00....warm of 1 mile and a warm down of 1 mile. Excellent session.

14th december - Easy run

Well the day after the long run is always a pleasure. Ran 5 miles at a slow pace of 7min 40sec mile keeping the average heart rate down to 142bpm....very nice!!!

13th December - Long run target 16 miles

Ok these long run days come around far to quickly for my liking. It was once again a very frosty morning with ice covered pavements. I decided to take the promenade road as with the sea air should be less of a risk of slipping. I set of at 8:45 and headed of at a very comfortable pace. Anyway the run was steady and i completed the 16 miles in 1hr 52mins whci provides an average pace of 7:01 min/mile this im pleased with as i ran the first 6 miles at an easy 7:20 avg heart rate ofr the run was 153bpm.

12th December - Easy run

It was a very frosty morning but not to be put off i made sure i had my layers on and new hat and glove set. I ran for 7.5 miles at an average pace of 7min 10sec a mile with an avg heart rate of 150bpm. It was very slippy today so i couldnt relax on the run im sure this is why my heart rate is elevated. Long run tomorrow.

11th December - Cross Training

Decided to include an element of cross training into my weekly routine. Boxercise was on the menu and Friday lunch i attended the gym at work to box my way through lunch. It was a good session with a definate benefit felt. Avg hear rate from the session was 133bpm . I will be attending more of these.