Tom Roper's Running Training

Wie schön leuchtet der Morgenstern

Three runs to report here: a lunchtime run on Wednesday with Claire, the heroine of the Berlin marathon, to Stanmer Park and up into the woods, another early morning run with bright stars shining on Thursday, and a lunchtime run on Friday with Jana. Details:

Wednesday
Time: 35:42
Distance: 3.45
Pace: 10.21 (best 5.13)

Thursday:
Time: 51:29
Distance: 4.97
Pace: 10.22 (best 8.04)

Friday:
Time: 27:51
Distance: 2.87
Pace: 9.42 (best 4.11)

Orion

I ran early, at 5.30 this morning and saw the stars in a clear sky. Orion was particularly noticeable. On lighter mornings I used to run these in the countryside, but today I  chose a town route.
The Forerunner thought it was indoors, so only recorded my time for twelve two-minute hill runs, with jog recoveries, and warm-up and cool-down: 1:04:23
I would guess the distance at about 6.5 miles.

Llamas and eighteen miles on Jog Shop Jog day

Today was the Jog Shop Jog, though I'm afraid I sat it out. I hope it went well. I ran in the afternoon, by which time it was quite hot, and did eighteen miles along the Firle Beacon escarpment, first east to Alfriston, where I saw three llamas, then west to the summit of Itford Hill and back.
Time: 3:20:46
Distance: 18.02
Pace: 11.07 (best 7.55)
Total mileage this week: 38.98
Two weeks till the Beachy Head Marathon

Nine miles to Firle Beacon

I ran nine miles to Firle Beacon and a little way beyond on a fine day, with a lovely view of Charleston famrhouse below.
Time: 1:30:55
Distance: 9.01
Pace: 10.06 (best 7.31)

Two runs

I did a speed session yesterday on Seaford front, 800m sessions with only a 100m recovery, and a slow 6 mile run in the rain today. At first the rain was moderate and tolerable, but at the four mile point became very heavy. Unlike some runners, I dislike rain, as do the bedraggled pheasants I started, who whirred off through the mist.
Monday:
Time: 53:42
Distance: 5.95
Pace: 10.02 (best 7.33)
First 800m: 4:27:07/8.57

Second 800m: 4:38:52/9.20
Third 800m: 4:37:50/9.18
Fourth 800m: 4:31:44/9.06
Fifth 800m: 4:40:03/9.23
Sixth 800m: 5:04:07/10.12

Today:
No figures, but distance six miles

Three weeks to go and longest run so far

I ran 22 miles on a hot Saturday afternoon to Newhaven, Peacehaven, Telscombe, Saltdean, Rottingdean and Ovingdean. It was hard work and I have missed some miles this week, but overall I feel good. There was also a short lunchtime speed session on Thursday, of half mile fast runs along the A27:
Time: 33.26
Distance: 3.38
Pace: 9.54 (best 6.09)
1st half mile: 4:17.31/8.38
2nd half mile: 4:14:87/8.33
3rd half mile: 4:38/9.19
4th half mile: 4:59:03/10.02
Saturday
Time: 4:07:43
Distance: 22.02
Pace: 11.15 (best 8.12)

Total mileage this week: 30.4
Three weeks till the Beachy Head Marathon

Lunchtime run and young people today

I ran at lunchtime along the A27, up the South Downs Way to Newmarket Plantation and back by way of Falmer farm shop, the reverse of a route I have run before, about five miles. It was humid and airless, and there were a lot of flies, but I could not see why the weather should cause the students to cancel their induction dash

In the footsteps of Haile Gebrselaisse

I ran nineteen miles today, and it was hard work
But more interesting things happened in the marathoning word today: Haile Gebrselaisse broke the world record in Berlin; not only that but running chums Claire Brooks and Lou Lawrence recorded times of 4:18:09 and 4:28:09 respectively.
For myself, I ran out to Alfriston, down to the Cuckmere, where I found one side underwater. It was one of the highest tides of the year, 7.1 ft. Out to Exceat and up to the first Sister, from the top of which I saw that it would be impossible to cross at the mouth of the Cuckmere, so went back inland and up Seaford Head by the path the Seaford half-marathon takes, being passed by Sussex Language Institute colleague James (he in a car) and back along the front.
I saw signs for the Seaford marathon. I wonder how it went?

Time: 3:34:09
Distance: 19.29
Pace:  11.06 (best 08.06)
Total ascent: 2161 ft

Total mileage this week: 37.61
Four weeks till the Beachy Head Marathon

Three runs, one post

On Wednesday, Thursday and today I ran each lunchtime. I have good Forerunner data for today, pretty good data for yesterday and none for Wednesday. The routes were, on Wednesday, the Stanmer woods route, on Thursday a slightly truncated cow run and today a reverse cow run.
The woods are still very green, perhaps because of the wet summer.
Wednesday:
Distance: 4.2
Thursday
Time: 38:35
Distance: 3.62
Pace: 10.40 (best 7.55)
Friday
Time: 40:19
Distance: 3.85
Pace: 10.29 (best 7.13)

Early morning speed session

Down to Seaford front, in high winds for three 1.5 miles fast runs, with 400m recoveries, with a mile warm up, but I had to curtail the cool down. I was not particularly fast, I'm afraid.
Time: 1:12:26
Distance: 6.65
Pace: 10.54 (best 5.41)
First 1.5 miles: 15.36/10.24
Second 1.5 miles: 15.43/10.29
Third 1.5 miles: 16.34/11.00