Scott's training log, advice, support

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04/10/2013 at 09:27
5.13 m into work- was meant to be going for a gentle cycle and run tonight but change of plan..

Steady run in then at 6:28 pace - 33:08 time wise - felt good- very wet and windy! Will be an easy jog home tonight 2.26m - some stretching as well for tomorrow parkrun!
04/10/2013 at 18:23

Easy run home after work ..

2.26 m and 6:30 pace so 15:02

Legs feel ok and feel set for tomorrows attempt! 

Quiet evening in and a good relax seems the plan..

Mileage for the week (Sun to Sat) = 33.84 - Biggest week so far this year I think 

05/10/2013 at 00:52

Sigh - So it's late and should be in bed asleep to get my 8 hours for the park run

I got carried away trolling Samir on his thread and I just love a good wind up! I cant help myself at times! 

Anyway been doing some chores in the house and spoke to a friend - random late night call..its time for bed and feeling confident for tomorrows park run. Done some stretching and legs feel ok even though it has been the biggest week mileage wise (running) 

Bit of bus travel tomorrow so leaving around 7:30 AM.. Will update the blog when I get to work abut 11AM I guess...

Good luck if anyone is running or have good W/E of running 

05/10/2013 at 10:41

SOTON park run complete 2nd place and solid time of unofficaly 16:39

and It's defo a PB - Very pleased

A few guys and girls from the track turnt up including a ver yquick lad who nearly broke course record so it was godo to have someone in front-- He as gone from around half a KM in and I kept to my plan of using the KM markers and timing a solid PB attempt

1st KM in 3:14

2nd KM was mainly uphill (nothign major) and came through about 6:48 so I really shit myself then! Really lost alot of ground 

3KM in about 10:05 and on target now with a sprint finish :P

I had a girl clsoe behind me who was trying to beat the womens course record and aiming 16:40 - I was pretty much perfect pacer for her :P  I have trained with her at SOTON track and didn't think she was upto that but proved wrong! she came in just behind me in the end...I am still getting to know my body and I still think I had a lot to give at the end but anyway

So round the park and through 4km in roughly 13:30 ish - I am really unsure there but POSSIBLY a little slower...

But then I just hammered hard knowing I would at least get a PB with a decent last KM but the final 6-800 runs same road with the 3km marker so now I have 100s of people on the course in my way really running through the 3KM mark and slow... so I did my best and sprinted weaving in and out shouting which didnt help but through to hit roughly 16:39 but feel maybe on a clear run / now I know kidna thing I could hit 16:30 so I'm really pleased with that! but overall godo to get a solid time in! 


05/10/2013 at 11:39

Thats a great marker Scott.  The next 40 secs will fall soon enough as you keep up this more structured training.  I dont want to jinx anything but with decent training you are capable of taking a minute off that time in the next 12 months.  It's all looking good. 

05/10/2013 at 11:41

Thanks Dean.. I have worked on a 6 week block to start from next week but this week with being up the track, doing my LSR for first time and stuff I wasnt sure how it would come out.. 

I may do the odd park run inbetween in preperation for Stubbington 10KM but going to have to action training for that now! 



05/10/2013 at 11:52

You haven't really started with the quality yet so you will take off once you get a sustained block on board.  Play the long game though, treat each race as a stepping stone.  

05/10/2013 at 11:55

Definatley taking that on board! 

I am keeping a strict log and keeping an eye on my runs etc now and moving away from the crappy short runs I used to do..

Patience is key indeed.. That's the only frustrating thing after such a long break but it'll be worse if I rush

Structured training will pay off...I still have only done a handful of speed sessions ( 3 since mid September and only a couple before that) 


05/10/2013 at 17:39
Official park run result is in ran 16:40 on the dot- I had 16:39 on my watch but a nice PB will do at 5:22 ish pace

1st km in 3:14 and carried pace ok through the run
2km 6:48 ish
3km 10:05
4km 13:35 ish
5km 16:40

Don't think I'll do another one for a little while till some more training sets in
05/10/2013 at 17:39

Great run Scott  

05/10/2013 at 17:44
Thanks!! Glad to crack the PB ! Roll on some solid few weeks of training
05/10/2013 at 19:08

Good effort Scott! Interesting seeing you talk about splits - this week I've raced two 5ks with no watch. Tuesday was a night race on a tarmac cycle track and today was a park run. Forgot my watch for the first run and it ran out of battery today!

Tuesday 20.00 and today a PB of 18.22

Didn't feel too different on either run, but today I didn't feel the pressure of constantly checking splits. Perhaps give it a try


05/10/2013 at 19:23

I'm another one for the watch less idea Scott. 

Got a few club mates who swear running without is better. 

One ran a massive negative split marathon without. 


Well done on the mighty impressive PB 

05/10/2013 at 19:32

Very impressive.  See you at SGR 10km! (your back anyway)!

05/10/2013 at 20:11
I normally always wear a watch but this was first time race had markers at every km and I wanted to pace it out- I still need to learn how to push my body even if it means Finishing slower I need to know how much I could hold on to say 5:10 pace etc...I've had some decent track sessions running 5 km volume all under 5 min mile pace so I'm confident I can go quicker

At the GSR hoping for a solid time - I set myself 34:59 and under but will see..
05/10/2013 at 20:12
Nice PB LSH though! More to come?

And thanks toro
Cortina5    pirate
05/10/2013 at 20:37

Nice one Scott. That's crazy fast!

I like what Dean has said above - play the long game and get plenty of base. I have some speed, but lack speed endurance. Long and slow(er) is the key.

05/10/2013 at 23:54

Cheers Iron, I have been lucky to keep my speed and think thats been my stronger aspect of my running...

I have been slowly building on the miles and this week was another milestone for me so its going well! Will be posting a schedule that has a XC race in mind by Monday or tomorrow night ...

LSR in the morning - plan to do 60 minutes .. last week did 55...Will be my longest run (In terms of minutes)


05/10/2013 at 23:58

Weekly summary

Mileage 36.94

LSR @ 6:57 pace for 53 minutes

2 x speed sessions - 6 x 800s + hills

1 x park run setting a new PB of 16:40

Steady runs inbetween...

06/10/2013 at 08:35
Long run done! Really nice weather this morning in Southampton and a good run- even with my backpack on

9.93 miles in 64:45 - 6:31 pace ..

Felt ok even with the last week- not used to running that length but legs were fine! Will probably walk home now with maybe few spells of jogs/strides and some stretching later

Overall satisfied with that pre work!
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