marathon effort.WEEK THIRTEEN (March 21-27): approx 48MMon RestTue 1M jog, 5 x 1M (or 7:00) fast, with 400m (or 2-min) jog recoveries, then 1M jogWed 9M easy (approx 81 mins)Thu 1M jog, then 4M at half-marathon pace (approx 30 mins), then 1M jogFri Rest
hilly 33 miler. (Plus I pumped up my tyres and it made a big difference to my effort required - Doh!)January's highlight: Skiing for 20 minutes without worrying about falling over. Starting new job. January's lowlight: Injury.What I learnt this month
knowing the figure had been achieved with and through the support of my colleagues at Somerfield and their great fundraising efforts. The weather was good, my start was clear but I had no idea what was left in the tank as I had never attempted anything
on the Tuesday after!Key to success? Put your name on the front and back of your running top! Mind over matter - my cough "miraculously" disappeared for 8 hours!A day which I will never forget, a truly life-changing event, worth every ounce of effort.Kerzo, 7
to really hurt, and it was a real effort of will to keep running. The best time was having the energy to run from the Houses of Parliament, and seeing my husband and friends cheering me on in Birdcage Walk as the sun shone on Buckingham Palace up ahead
& District AC, I put some good training sessions. The RW emails were good to get, too.The first 12 miles went like clockwork, I was feeling good and I didn't feel as though I was putting a lot of effort in. Then at around 14 miles I started to get cramp in my
to the start line.This was my sixth marathon and second London. By mile 16, despite the efforts of my club colleague, I knew any hope of achieving a PB was out of sight.Once I decided to stop focusing on the time, I felt I was running in a totally different
brisk (race pace) with 1-min spin recoveries (extra 2 mins after rep 4), then 10 mins easy Morning: SWIM easy 30 mins non-stop, focus on long stroke and economy of effort Afternoon: CYCLE 10 mins easy, 10 x 1 min hard with 1-min spin recoveries
that turned the final few miles back to Tenby into a crutch-assisted slog, she came home from her experience stronger and fitter. The plight of Russia's countless orphans also improved a little thanks to the funds her efforts helped to raise, as did the cause
running helps you lose weight faster than a steady pace effort.4 Run before anyone else gets up, because nothing gets in the way of an early morning run. If rolling out of bed at 5.30am still doesn’t serve up the minutes necessary for the run you want
