Tom Roper's Running Training

Stanmer Park

I joined Claire for a run round Stanmer Park, and the morning rain had stopped by the time we ran. I ran further on my own at the end, as I was supposed to do five miles, though I fumbled with the Forerunner and I'm not sure quite how far I ran.
Time: c 50 minutes
Distance: c 5 miles
Pace: 9.43 (best 7.27)
Average heart rate:140

Fartlek, Seaford front

A pleasant early morning run, the latter half in daylight,, which is encouraging. I did four miles fartlek, with a one mile warm up and cool down at either end. The fartlek consisted of brief bursts of fast running along the flat, and some hill runs up the lower reaches of Seaford Head. The earth-moving lorries are back at work on the beach.
Time: 59.42
Distance: 6.03
Pace: 9.54 (best 6.52)
Average heart rate: 150

Two peaks and twelve miles

This morning was very difficult, windy and muddy, and I struggled to stay on my feet. My time was not good either, though I hope for better on a flatter and drier surface in next Sunday's Sussex Beacon Half Marathon. The views in the sunshine were magnificent, so I ran to Bo Peep, then first eastwards towards Alfriston, then back and up to Firle Beacon. I do apologise to an innocent stranger and her companion. I, without spectacles, took her for a friend and greeted her.
It's now the end of week four, so I'm a quarter of the way through the training. I think it's working though I feel perpetually hungry.

Time: 2:08:03
Distance: 12.21
Pace: 10.29 (best 7.48)
Average heart rate: 154

Total mileage this week: 31.44
One week till the Sussex Beacon Half Marathon
Four weeks till the Hastings Half Marathon
Twelve weeks till the Neolithic Marathon.

Stanmer woods in reverse

I ran the Stanmer Woods route in reverse, on my own. The hill seems much harder this way round. It was snowy and muddy on the higher reaches,
Time: 36:24
Distance: 3.73
Pace: 9.46 (best 7.58)
Average heart rate: 177 (!)

Another roadside run

At lunchtime today I ran alongside the A27, the snow having mostly disappeared. It was supposed to 1 mile slow, 2 miles brisk and 1 miles slow, but while the first mile of the middle two mile brisk section was fast and easy, when I turned round to come back for the second mile, I found myself running into a stiff wind  I had not noticed before.
Time: 37:23
Distance: 4.00
Pace: 9.21 (best 7.36, average pace during the brisk two miles was 9.10)
Average heart rate: 150

Slow seven miles along the A259

I ran early this morning and it was very cold. I needed to do seven miles, and could not think of a route other than beside the A259 to Denton roundabout. I did not enjoy running alongside the traffic: the noise distracted me from the beautiful and original thoughts that usually go with a run
Time: 1:12:32
Distance: 7.01
Pace: 10.20 (best 8.21)
Average heart rate: 145

Four 800m session, Seaford front

I ran a shorter but more intense session early this morning, a mile warm up, four 800m fast runs with 200m recoveries, and a mile cool down. The men working on Seaford beach have cleared the shingle washed up by storms on the promenade, making for faster running.
Time: 43:17
Distance: 4.49
Pace: 9.39 (best 7.16)
Average heart rate: 147

Time and pace for the four 800m sessions:
First: 4.20/8.45
Second: 4.26/8.57
Third: 4.16/8.36
Fourth: 4.42/9.28

Ten and a half miles, foggy, becoming good

I ran to Firle Beacon, beyond and then back by Blackcap Farm and Bishopstone, a route I last ran in the summer. It was very foggy until after Firle Beacon, thicker fog than I have ever known. There were snowdrops in Bishopstone near the church, and lambs in a field nearby.
Time: 1:49:34
Distance: 10.63
Pace: 10.19 (best 7.14)
Average heart rate: 149

Total mileage this week: 31.65
Two weeks till the Sussex Beacon Half Marathon
Five weeks till the Hastings Half Marathon

Thirteen weeks till the Neolithic Marathon.

Numbers

My numbers gave come for the next three races, more or less simultaneously.
Sussex Beacon Half Marathon: 877
Hastings Half Marathon: 1556
Neolitihic Marathon: 319

Friday run

I had an agreeable Friday run round Stanmer Park with Claire, Joanna and Steffi.
Time: 28:38
Distance: 2.78
Pace: 10.19 (best 8.02)
Average heart rate: 156

My numbers for the Hastings Half and the Neolithic Marathon have come.