Tom Roper's Running Training

Twelve fast 200m runs along Seaford front

Early this morning, and how different the mornings are now to when I started training in January, I ran along Seaford front, for twelve 200m fast runs with 100m recoveries and a mile warm-up and cool-down.
Time: 41:20
Distance: 4.24
Pace: 9.46 (best 6.04)
Average heart rate: 165

The twelve 200m sessions went thus:
First 200m: 00.58/7.50
Second 200m: 1:03/8.32
Third 200m: 1:01/8.12
Fourth 200m: 1:02/8.20
Fifth 200m: 1:02/8.20
Sixth 200m: 1:02/8.20
Seventh 200m: 1:01/8.11
Eighth 200m: 1:02/8.24
Ninth 200m: 1:05/8.44
Tenth 200m: 1:06/8.55
Eleventh 200m: 1:25/11.28 (includes waiting to cross the A259)
Twelfth 200m: 1:05/8.47

Hastings Half Marathon

It was a gorgeous day for the Hastings Half Marathon, though I ran it without much panache. I started well, but slowed down on the long hill, and, though I managed to be quite fast on some of the downhills, remembering that gravity is my friend, it wasn't enough to catch up, or meet my target of bettering last year's time. However, this point of this training is to run the Neolithic Marathon in under four hours, so I shall see this in that context.
As before, the support from bystanders was quite astonishing.
Time: 1:52:08
Distance: 13.25 (so the Forerunner says)
Pace: 8.28 (best 5.35)

Total distance this week: 32.67

Eight weeks till the Neolithic Marathon: I am exactly half way through my training.

Stanmer Park

I had a short run with Jana round Stanmer Park, in the sunshine, for my last run before Hastings.
Time: 27:55
Distance: 2.89
Pace: 9.40 (best 7.59)
Average heart rate: 140

Two runs in one post

This morning I ran a slow eight miles, up and down along Seaford front. It could not have been more different from Tuesday's experience: the sea was calm and flat, the light clear and as a Homerically rosy-fingered dawn came over Seaford head, the moon still shone a faint light on the sea. It was cold though, and my hands froze. I forgot to mention that, on Tuesday's stormy run, I found a guillemot scavenging by a rubbish bin.
Time: 1:20:15
Distance: 8.00
Pace: 10.02 (best 7.43)
Average heart rate: 146
At lunchtime the previous day I enjoyed a pleasant run round Stanmer Park in the company of Claire, Joanna and one of their colleagues.
Time: 28:06
Distance: 2.79
Pace: 10.05 (best 7.10)
Average heart rate: 144

Pheidippides' Training Diary

I found this at Rogue Classicism. It appealed to my sense of humour, my interest in running and to my interest in the classics:
Pheidippides' Training Diary from the Times

Technorati Tags: Pheidippide Pheidippides

Three fast miles, 400m recoveries

Early this morning I ran three fast miles with 400m recoveries, and the usual mile warm-up and cool-down.
Conditions were bad, very wet and windy, and though I ran down to Seaford front and along to Splash Point, it was such hard work I avoided returning by the sea and came back inland. The fast miles were not that fast. It's easy to blame the conditions, but I think I need to do better.
Time: 57:52
Distance: 5.74
Pace: 10.04 (best 7.59)
Average heart rate: 155

Time for the three fast miles:
Mile 1: 9.25
Mile 2: 9.59
Mile 3: 9.46

Rest day: future runs

Today is a rest day, so I thought of future runs. I have never run to Ditchling Beacon, nor to Mount Caburn and the hills around Glynde and Glyndebourne.
I also thought about future long runs as the mileage increases, which look like this. Possible routes include east to Brighton, west to Eastbourne and perhaps an inland one to take in Glynde.

Sunday 18 March: 17M
Sunday 25 March: 18M
Sunday 1 April: 19M
Sunday 8 April: 19M
Sunday 15 April: 22M
Sunday 22 April: 18M
Sunday 29 April: 12M

Fifteen miles

I ran fifteen miles along the cliff-tops, at first in good weather, but at the half way point the wind strengthened and towards the end it began to rain heavily. I was bothered by dogs.

Time: 2:40:18
Distance: 15.28
Pace: 10.29 (best 8.28)
Average heart rate: 176

Total mileage this week: 37.56
One week till the Hastings Half Marathon
Nine weeks till the Neolithic Marathon.

Stanmer Park violets

I had a lonely short run round Stanmer Park; there were violets growing beside one of the paths
Time: 26:54
Distance: 3.07
Pace: 8.46 (best 6.31)
Average heart rate: 147

6 miles steady

I ran once more on the downs, but this time to the south of the A27, up to Newmarket plantation and beyond. It was sunny, still very windy, and there were lambs.
Time: 1:12:42
Distance: 6.58
Pace: 11.03
Average heart rate:141