Tom Roper's Running Training

Last long run

For my last long run before next Sunday's race, I ran to the radio masts above Beddingham, and back, meeting a much faster woman runner at one point and a poorly-attended rave at the car park by Bostal Hill.
Time: 2:04:23
Distance: 12.04
Pace: 10.21 (best 8.02)
One week till the Neolithic Marathon
Total distance this week: 32.4

Friday run: Stanmer Park

I ran a short trip round Stanmer Park, with Chris, a new recruit to the running club, and Jana.
Time: 23:55
Distance: 2.46
Pace: 9.44 (7.22)

Two runs, one post

Yesterday I ran with Carrie, Claire and Jana round Stanmer Park and added on a little at the end to make up some miles. Today I had the novel experience of running in rain, up through the woods above Stanmer park and up towards Ditchling Beacon.
Yesterday
Time: 43:28
Distance: 4.46
Pace: 9.43 (best 7.34)
Today

Time: 59:14
Distance: 5.85
Pace: 10.07 (best 7.25)

Hills

This morning I ran twelve two-minute hill ascents, with three minute jog recoveries and a mile warm-up and cool-down. I used a hill by the golf course, not the steepest in these parts, but the best I could find within a mile of home.
Time: 1:20:55
Distance: 7.62
Pace: 10.37 (best 7.12)

Distance and pace for the ascents
First ascent: 0.22/8.58
Second ascent: 0.23/8.49
Third ascent: 0.22/9.18
Fourth ascent: 0.21/9.36
Fifth ascent: 0.21/9.44
Sixth ascent: 0.20/9.53
Seventh ascent: 0.21/9.44
Eight ascent: 0.20/9.53
Ninth ascent: 0.20/9.48
Tenth ascent: 0.22/9.11
Eleventh ascent: 0.21/9.34
Twelfth ascent: 0.22/9.13

Some of these paces don't look right. I think the Forerunner is unreliable over such short distances.

Eighteen miles on marathon day

As others pounded round Docklands on a very hot London marathon day, my taper continued with eighteen miles, running backwards and forwards along the South Downs Way between the hill over Beddingham and the hills above Alfriston.
Time: 3:13:18
Distance: 18.04
Pace: 10.43 (best 8.37)

Total mileage this week: 42.96
Two weeks till the Neolithic Marathon.

Eight miles

Early this morning I ran nearly eight miles, first out on the path to High and Over, then down to the sea and along the front. It was grey and a little cold, but turned out much nicer during the day.
Time: 1:20:49
Distance: 7.88
Pace: 10.15 (best 7.11)

An untimed run

I ran at lunchtime today, to Blackcap, and then back along the South Downs Way. My intention was to find the path that leads back to St Mary's Farm, but I turned off too early and returned by the way I had come. I fell over too, grazing my knees and tasting a mouthful of South Downs chalk. I left the Forerunner at home, so only have a vague idea of distance and time, something like 7.5 miles in about 1:15.

Six 800m, Seaford Front

I took yesterday as my rest day, and ran six fast 800m sessions on Seaford front early this morning, with 100m recoveries and a mile warm-up and cool-down.
Time: 49:33
Distance: 5.35
Pace: 9.15 (best 7.35)

1st 800m: 04:08/8.19
2nd 800m: 04:16/8.36
3rd 800m: 04:13/8.30
4th 800m: 04:22/8.47
5th 800m: 04:27/8.58
6th 800m: 04:27/8.59

Stanmer Woods

Theoretically Mondays are rest days, but the weather was too gorgeous to resist an invitation to a lunchtime run. So I ran with Claire up into Stanmer Woods.
Time: 42:21
Distance: 4.19
Pace: 10.07 (8.28)

Longest long run: 22 miles to Ovingdean and back

On Sunday I did the longest long run in the training programme, twenty-two miles, to Newhaven and along the cliffs westwards as far as Ovingdean. It was hot, and hard work towards the end.
Time: 3:50:31
Distance: 22.02
Pace: 10.28 (best 8.13)

Total mileage this week: 41.1

Three weeks till the Neolithic Marathon.