My Last Run

Helped out with the time-keeping at the club handicap (most stress for a while -- fellow runners, do respect the funnel at a finish !!), then did some intervals. 5x7mins at tempo pace (4.45m/km) - finishing pretty strong.

@nessie73 no worrries - your plan looks sensible to me. just be careful to start slow on the big day. basically the first 10miles will be a warm-up!!

20 miler today along the local canal. Started at 8am'ish and it was an absolutely  beautiful morning.

When I started it was around 5 degrees, and I was running due East into the rising sun. It was very still, and there was mist rising up from the canal and a heavy dew left all of the spider's webs in the bushes glistening in the early autumn sunlight. The tow path was deserted for the first couple of hours and the few people I did meet towards the end were friendly.

One of those great runs we live for.

Redjeep - that run sounds delightful

Sun 7.00am - 10.5 mile (83 min)

mostly easy run (with a little burst of effort) - the air felt very fresh and clean - it was a bit chilly to start but we warmed up quickly - mist to start which burnt off quickly as the sun rose - all in all a decent enjoyable run - I wouldn't mind the conditions being similar for next Sunday's marathon

dig in everyone  

Similar run to redjeep this morning - not in terms of distance, but more the early morning sun, mist and heavy dew (almost a frost) combining to make it a really beautiful morning to be out.

Did eight very muddy, very hilly miles. Was hard going on some of the ups but I really enjoyed it. Didn't even mind disappearing up to my ankles in mud near the end.

Windsor Half Marathon this afternoon.  1.25.53 time (garmin).  Nearly two minutes off my pb but a very hilly course so not too dissatisfied.

Ran along the Portsmouth sea front, a nice 7 miler! Preparing for the Great South Run on the 28th.

6.1 miles of Tempo running this evening.  I felt really tired before I started but once I got going I felt 100% better.

Cusworth (Little village in Doncaster) 10k this morning and l really couldn't have picked a better morning to go for a run in. Was a pretty undulating course with one steep hill at the 1/2 mile and 5 1/2 mile marks. No prizes for guessing how they were tackled!!

Was ran largely along country roads that were still open to traffic but most of the drivers out had the decency to slow right down and some even gave words of encouragement from their windows.

Race organisation was very good, well marshalled, a good crowd at the start/finish but dissapointed there were no chip timings (not even sure the official times will be posted on the metres to miles site) and there was only a bottle of water and a tech t-shirt at the finish for the entrance fee of a tenner which is a bit stingy imo but hey ho.

l estimate myself to have got round in about 46/47 minutes as there was only a maximum of 20 seconds from the very start of the race and me crossing the line and the woman with the stopwatch recording my time.

Next up is the Leeds Abbey 10k on 18th Nov and that comes with chip timing so i'll know for sure then what my times are like and that is by all accounts a very flat and fast course so excellent chance for under 45 if all goes to plan.

11 miles @ easy 7:38 m/m pace

Having decided to back off training again until my achilles felt completely ok, I let madness overtake me yesterday and took part in the Stouport shuttle 10k. I didn't turn in a particularly fast time, but amazingly won a bottle of wine as 2nd lady in my age group!

This was in part due to the fact that there was a low turn out for the Shuttle. I've done it twice before, and usually there's about 200 runners, but this year there was barely 100. Must have been disappointing for the organisers, as it's a good course with only one hill, so good for people after a PB.

Good work over the weekend all. SR - good work at Windsor!

15 miles yesterday as a LSR although mile 12 found me amongst a race going through the park I crossed and I couldn't help myself joing in for a bit!

D

5 miles this lunchtime from work. Not something I've done before (lunchtime runs from work) and it was OK. Found a handy trail running down from the M4 to Filton, tried to find an alternative way back and got a little lost but I'm safe and sound now. Got overtaken lots by some very fast runners.

A nice 8 mile run today at 9.45m/m pace in the lovely sun shine along local footpaths.

slow slog to work this morning. 5 miles in 57 mins. Clapham to Bishopsgate, not particularly scenic :-\

8 mile recovery/easy run this evening

Moring 4M Steadily done.

Dry, cold, no wind. Not a bad run

speed session last night. 10 x 400m intervals at 75secs w/ 2 min recovery.

Nice run/recovery with a few mates last evening on way home from work, doing a 50minute tempo run tonight on the way home. Should be nice and hungry by the time I get in!

Wed 7.00pm - 10km (garmin free)

easy run with a couple of small efforts - lovely cool evening for running - four of us who are all doing the marathon on Sunday enjoyed a natter on the way round - tension definitely mounting a little

rest tomorrow

happy running all