Sunday, 19 September 2010

New all comers record

Hi folks,

As per normal it's been a few weeks since I last posted but I head to Font Romeu this morning for two weeks altitude training tomorrow, before then heading to Delhi for the Commonwealth Games, so I should be able to stick some more regular posts up while there. It was certainly hard leaving home yesterday having not that long been away, I certainly appreciate my time at home with the family more these days.

Things have gone well this week with both training and racing and I feel I have turned a corner these past few days. Generally the first few weeks back after the marathon had been going ok but were yet to suggest that all cylinders were firing. The Great Yorkshire 10k in Sheffield was 2 weeks ago, I ran 30.13 for 9th place in course which finishes up a nasty climb over the last last 800m. A solid run considering I had only been back into full training 2 weeks but also difficult not to be disappointed from a competitive perspective. I was also involved in some of the promotion of race, alongside former Olympic Marathon Champion Stephano Baldini, who was running in his last race in the UK before retiring. It was quite noval for me to be involved with pre-race build up alongside athlete's of his pedigree and I would have liked to have been able to give a better account of myself but it at least showed me I wasn't a million miles away in terms of specific fitness.

More recently I ran in the Inter Trust Race night last Thursday in Guernsey what was my last race before heading off to complete my final preparations ahead of Delhi. I had arrange for GB junior Jonny Hay and his training partner Adam Clarke (who paced the race) to come over. Jonny has been running very well recently and I knew I would get a good race from him. Adam set a good pace early on with the aim of getting us to 2000m into the race at close to 8min pace, but at 1600m I was feel strong and went past Adam to ensure a strong pace was maintained. From here I stretched away from Adam & Jonny and maintaining fairly even lap splits and finishing in a time of 8.06, which I was more than happy with. Conditions were decent but there was a little bit of head wind which was noticeable the top bend of each lap so given that plus the fact I ran the second half of the race on my own, suggests I am close to PB shape (which is 8.00). So all in all a good position to be in going into Delhi.

It never fails to surprise me the lift you get from a solid race performance and since the race I have felt really good in training, I ran a session yesterday of 15min tempo, 16x100 back to backs off 15sec recovery, followed by another 15min tempo and it was arguably my best session since Barcelona. Paces averaged at 5.00 per miling for each of the 15min sectons which were also run progressively at approx 5.20,5.00,4.40 per mile pace for each 5min section, the 100metre back to backs were all in about 15 secs (so approx 4.00 min mile pace). I also ran the session on the coastals paths which are undulated so a strong session

Right better dash now as off to Gatwick to catch my flight to Barcelona.



1 comment:

Lee Merrien said...

It might help if the title of my post related to some of the content!... my time of 8.06 for the 3k race was a new all-comers record on the Guernsey track.