Feb Training 6th Bottle and Glass loops 2 sets of 4 +1 set of 2 11th Steady run on Griffin Grind course push Burrows lane & re group 13th Victoria Park short hill top part,4x3sets jog down recovery 18th steady run to Waterside,4x1 mile up to Moss Bank hill easy back 20th steady to B&Q linkway,4x1 full lap,2 mins recovery easy back 25th fartlek session various efforts finish off with 6x 30secs fast 30secs recovery 27th 1st HANDICAP RUN (suggestions for rest of the handicap dates) 26th March 30th April 28th May 25th June 30th July 27th Aug 10th Sept ALL PROVISIONAL ( Frank Mac )
5TH STEADY TO MOSS BANK HILL SHORT SIDE1 LAP X 5 2 MIN REC STEADY BACK 10 TH LONG STEADY PEWFALL RUN PUSH THE NEW ROAD 1`2 TH VICTORIA PARK 5 LONG HILLS JOG THROUGH PARK RECOVERY 5 SHORT HILLS JOG DOWN THROUGH PARK 17TH BY PASS 6 EFFORTS TO BUS STOP 2 MINS REC. 19TH LORD ST HILL 5 REPS JOG DOWN X 5 SETS 24TH EAST LANCS KIRBY SIDE 4 LAMP POSTS FAST 2 LAMPS REC ALL THE WAY TO GAME BIIRD JOG TO ROUNABOUT 2 MINS REC PUSH ALL THE WAY BACK TO START 26TH 2ND HANDICAP RUN 42
WELL DONE TO ALL WHO RACED AT WEEKEND SEE YOU SOON
Yet again i struggled on my long Sunday run, i was running for 3hr 20 min.T he same run last year took me 2hr 55min, its a long hard road. But i live to run another day. See you Monday John
HI John, At least you were on your feet for that length of time and as you say you can run another day so there's definatly a positive in there somewhere!!!!Im going to be doing my longest run yet on Good Friday, 20 miles hopefully, although I still have 9 week to go until Edinburgh Marathon but I began me marathon training in the hope i was going to get in London. Lord knows how long it will take me! Joanne
Chris and I went out this morning and ran to wigan and back- amazing where you can get to really isnt it? We did over 17miles which I guess was quite good considering we ran yesterday. Dont think I shall be coming to training tomorrow night, need a rest day. Should see you all on wed. Joanne- there was nly about 7 seconds between us and the team that came 7th so we werent too far off! there were more ladies teams last yr (from memory 10), cant believe how many male teams there were!
Good on you Joanne for running twenty miles in conditions like we had this morning.Twenty miles in those conditions is worth 22 or 23 miles on a calmer day. Well done. John
Cheers John!!! I did me last 0.3 of a mile after seeing you and then had a bit of a walk to get the feeling back on me legs!!! it was v cold wasnt it but i started out at 8.30 so it was sunny for the first hour or 2!! This was the 1st time i have tried Jelly Babies too as i usually use the carbo gels, but i must say the jelly babies worked wonders to keep me going and i felt great all the way through!!which i was really pleased with. highly recomended for marathon training!! Rach, how did you and Chris do?? was it today you did your long one???
Hi Joanne i have been using the gels , but jelly babies are also recommended. Sunday is my last long run three hours plus, then its taper time over the last three weeks. See you in the week
ALLELUIA again , thats the last of my 3 hour runs for this year, i did the same run as last week out through Warrington but i was 8 mins quicker. See you Wednesday
Hi John, hope you have recovered well from you last long run!! must be a fab feeling to know all the hard work is behind you now!! Well done!! I need a taper plan as 3 week before the marathon I will be in Mexico!! So i will have to keep the training up certainly on the 1st week but most on the treadmill i think due to it being 34 deg!. anyway any advice is greatly welcomed! Im not coming to training tonight as ive just got in from a cold 9 miler, couldnt resist what with the sun shining and all!!! Brrrrrr!! see you Wed! Joanne
just as well you didnt come to training tonight joanne- as it was not on! We dont have it on bank hols!
Chris and I went out on Fri, in the wind ,and I must say I did not enjoy it at all! Silly me went out for a few too many drinks on thursday so I wasnt feeling my best and running up the by pass/a59 etc with the wind against you just took it out of me! I am not sure how far we did, Chris carried on for a while longer than I did.
I was @ centre parks for the weekend and I did go out for a run- in the snow! we had 3 inches so i made the most of it.
31ST STEADY TO CARR MILL 4 X 1 LAP OF DAM GOOD PACE 2-3MINS REC TRY TO MAKE EACH LAP QUICKER. 2ND APRIL EASY TO BOTTOM OF LADY PILKS ,2 SETS OF 5 HILLS BUILDING UP SPEED TO THE BARRIER JOG DOWN REC 7TH APRIL STEADY TO TALOR PARK 5 X 1LAPS OF LAKE GOOD PACE BUT BE CONSISTENT IN YOUR TIMES. 2-3MINS REC EASY RUN BACK 9TH APRIL EASY RUNNING FOR 10-15 MINS THEN 1 MIN FAST 1MIN JOG X 8 2-3MINS REC 30 SECS FAST 30 SECS JOG EASY BACK 14TH STEADY RUN TAKING IN NORTH ROAD/ SANDY LANE/ BERRYINGTONS/ BY PASS DO A FARTLEK ON BERRINGTONS AND BY PASS. EASY BACK. 16 TH STEADY TO EAST LANCS KIRKBY SIDE THEN 3 LAMPS FAST 2 LAMPS JOG, ALL THE WAY TO THE GAME BIRD REC, JOG UPTO THE ROUNDABOUT THEN PUSH ALL THE WAY BACK TO WINDLE ISLAND. 21ST EASY TO CARR MILL THEN 4 X 1 MILE ALONG THE PATH TO THE SHIP 3MINS REC THEN GO AGAIN 23RD STEADY FOR 10 -15 MINS, 8 X 90 SECS GOOD PACE ON THE WHISTLE PUSH THE LAST 30 SECS SHORT REC 8 X30 SECS GOOD PACE ON WHISTLE PUSH LAST 15 SECS 28 TH STEADY UPTO LADY PILKS 5 X 1 LOOP BARRIER TO BARRIER 3 MINS REC BETWEEN EASY BACK 30 TH GUESS WHAT YOUR RIIGHT HANDICAP TIME YIPPEE!!!!!!!!!!!!!!!! WHILST TRAINING TRY AND BE COMPETITIVE ALSO REGROUP AND ENJOY
TRAINING IDEAS FOR MAY 5TH BANK HOLIDAY 7TH CHORLEY 4 MILE 12TH CARR MILL X 4LAPS 3MINS REC 14TH CRANK ROAD UPTO THE BARRIER X 8 JOG/WALK REC DOWN 19TH EASY TO CARR MILL/THE SHIP/THE NEW ROAD/EAST LANCS DOING PUSHES OF VARIOUS DISTANCES 21ST FARTLEK SESSION ALTERNATE 3MINS HARD 3MINS SLOW JOG FOR 30 MINS KEEP THE SLOW JOG AS A GROUP 26TH BANK HOLIDAY 28TH 4TH H/CAP RUN
