Tom Roper's Running Training

Seaford front

I ran to Seaford front in beautiful late afternoon sunshine, ten minute warm-ups and cool downs and two 20 minute runs at race pace, with a five minute jog in between.
Time: 1:05:20
Distance: 6.98
Pace: 9.22 (best 6.17)
Average heart rate: 145

Distance and average pace over the two twenty-minute sections were 2.24 and 8.57 for the first and 2.19 and 9.07 for the second. Over a whole marathon, these would give me finishing times of 4:31 and 4:37.

Technorati Tags: seaford

Another dawn run, but without the rosy fingers

This time it was wet and dark for a five mile steady pace run. Large earthmovers are at their winter task of putting the shingle on Seaford beach back where it belongs after the summer and autumn waves and wind.
Time: 47:32
Distance: 5.03
Pace: 9.28 (best 7.09)
Average heart rate: 149

Easy run

I ran to Seaford front to see rosy-fingered Dawn behind Seaford Head.
Time: 39:15
Distance: 4.06
Pace: 9.40 (best 8.18)
Average heart rate: 153

Seaford to Saltdean

I ran to the war memorial on the cliffs above Saltdean and back this morning. It was hard work, particularly towards the end. Next Sunday the Jog Shop Jog, "a shade," the organisers say, over 20 miles, will be my last long run before Beachy Head.
Time: 3:07:19
Distance: 17.90
Pace: 10.28 (best 7.40)
Average heart rate: 150

Three weeks, or to be precise two weeks and six days, till the Beachy Head Marathon
Total distance this week: 42.4.

Just as the tide was flowing

Today was supposed to be an eight mile run though it ended up as nine. I started in Seaford, went over Seaford Head, down to the mouth of the Cuckmere and then inland, climbing back up to High and Over and back along a section of the Beachy Head Marathon route, though in the opposite direction.
Nature notes: egrets and cormorants, the latter quite a long way inland as the tide was coming with some strength. Some sections were extremely muddy.
Time: 1:33:27
Distance: 9.03
Pace: 10.21 (best 7.29)
Average heart rate: 162

Friday run

At last! I managed to return to running with my former colleagues at BSMS. I had a very enjoyable long run with Claire over the Health Week route, though it was wet and windy.
Time: 54:39
Distance: 5.19 (add another .25 of a mile, as the Forerunner took some time to pick up a signal)
Pace: 10.32 (best 6.29)
Average heart rate: 149

Wet and windy repetitions on Seaford front

I ran in very wet and windy conditions along Seaford front, doing 8 sessions of 1 minute fast runs with 1 minute jog recoveries, followed by another eight sessions of 30 seconds. It felt quite wintry, the rain stung my eyes, and the only other people I saw were one other runner and a man, even crazier than me, who seemed to be going out into the waves to kite-surf.
Time: 49:12
Distance: 5.27
Pace: 9.21 (best 7.15)
Average heart rate: 171

The heart rate monitor seems to be working again, after I changed the battery, though I have my doubts about the reading above.

Catching up

Again, I'm behind with posts, and with the training itself. However, from now on I should be able to keep up with both.
I couldn't do the Lewes Downland 10 on Sunday. I made do with two hours of running.
Time: 2:00:54
Distance: 11.92
Pace: 10.09 (best 7.13)

Last Sunday there were four weeks to go to the Beachy Head Marathon and I ran a total of 21.08 miles.

Today I did a five mile easy run. This should have happened yesterday, but I'll let the week slip back a day and miss a day's rest at the end.
Time: 45:30
Distance: 5.01
Pace: 9.05 (best 7.15)