Tom Roper's Running Training

1-2-3-4-3-2-1 pyramid on Seaford front

I ran a pyramid run, that is to say a run of 1 minute followed by 1 minute jog recovery, then 2, then 3, then 4, then 3 then 2, then 1, with 12 minute warm up and cool down. There was a strong south-westerly wind, so I ran half the session into the wind and half with it behind me,
Time: 49:29
Distance: 5.12
Pace: 9.40 (best 7.34)
Average heart rate: 147

Distance and pace for the fast sections:
1 minute run: 0.13 (7.52)
2 minute run: 0.22 (8.55)
3 minute run: 0.33 (9.01)
4 minute run: 0.43 (9.19)
3 minute run: 0.34 (8.45)
2 minute run: 0.23 (8.42)
1 minute run: 0.12 (8.27)

Technorati Tags: pyramid

Easy run to High and Over

It was a beautiful morning for a run.
Time: 50:51
Distance: 5.08
Pace: 10.01 (best 7.56)
Average heart rate: 145

Technorati Tags: easyrun

Repetitions, Seaford Front

I ran 8 X 2 minute fast runs, with two minute jog recoveries , with a ten minute warm-up and cool-down at either end. There was quite a strong wind, which slowed me down sometimes.
Time: 57.06
Distance: 6.02
Pace: 9.3 (best 7.12)
Average heart rate: 149

Distance and pace on the two minute sessions as follows:
Run 1: 0.25 (7.52)
Run 2: 0.23 (8.31)
Run 3: 0.26 (7.40)
Run 4: 0.25 (7.53)
Run 5: 0.27 (7.33)
Run 6: 0.24 (8.16)
Run 7: 0.23 (8.40)
Run 8: 0.23 (8.43)

Technorati Tags: repetitions

L'uomo è cacciatore

I didn't do a long run on Sunday, due to a cold, so went this morning on a bit of the Beachy Head route to Alfriston and back. It was quite chilly at times on the tops of the hills, and the autumnal feel was enhanced by the pop-popping of guns in the woods below.
It was hard work in the wind too, which was force six or force seven in places
Time: 1:48:44
Distance: 10.49
Pace: 10.22 (best 7.35)
Average heart rate: 149

Total last week, (not including today's effort): 27.28 Planned total: 30.

Nine weeks till the Beachy Head Marathon.

Technorati Tags: longrun, alfriston

Friday run

I ran with Claire, Jana, Joanna and Steffi, through Stanmer Park and the woods.
Time: 40:10
Distance: 4.15
Pace: 9.41 (best 6.13)
Average heart rate: 149

Technorati Tags: fridays

Timed run: 4M

I did a timed run on a couple of circuits of the roads near home.
It was raining quite heavily
Time: 34:36
Distance: 4.00
Pace: 8.42 (best 6.21)

Technorati Tags: timedrun

Easy run: Seaford front

Today I did an easy run in the afternoon from the sailing club out to the Newhaven East Pier, then back the length of the front and up to home.
Time: 54:50
Distance: 5.73
Pace: 9.34 (best 7.21)
No heart rate reading, for some reason. I hope this is not due to the fabled curse of the Forerunner's firmware.

Technorati Tags: easyrun, seaford

Hill session on Seaford Head

As my son was sailing off Seaford beach, I decided to run from the sailing club to Seaford Head for my warm-up and then run 8 X 150m hill runs on the lower slopes. I underestimated the distance from the club to the foot of the Head, so had to do a few extra hill runs at the end to make the eight, which are not properly recorded on the Forerunner
Time: 42:52
Distance: 4.59
Pace: 9.20 (best 7.45)
Average heart rate: 159

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Long (wet) run

I did Sunday's long run this morning, and I would have been better not procrastinating, for the first third of the run was done in pouring rain. I went to Firle Beacon and a little way beyond and the tops of the hills were covered in thick mist.
Time: 1:30:27
Distance: 8.81
Pace: 10.16 (best 7.03)
Average heart rate: 167

Technorati Tags: firlebeacon, longrun

Slight change of plan

Today should be a long run day (1 hr 30 min at this stage), but I'm going to do it tomorrow. A certain amount of flexibility is permitted, I think.
On Friday I ran a short run with Jana, Jo (a new recruit to the Friday runs) and Steffi.
Time: 26:29
Distance: 2.69
Pace: 9.52 (best 8.23)
Average heart rate: 148

I'm quite tired at the end of the second week, but so I should be.
Total this week: 18.35 (scheduled total 26 but next week's will be well over the schedule)

Ten weeks till the Beachy Head Marathon.