10 Mile Race Training Week 4


A 70 minute run this morning, the weather was ideal for it.

The first part of the run was downhill all the way, I then ran along the disused rail track. I ran this route before and did not realise that it was up hill for the outward part of the run.

I good running along the track as there is no traffic but getting round the wet patches means getting very close to the nettles at the edge, I am sure as the summers goes on it will be difficult to miss them.

On the way back I chose to take on the steep hill, by the time I got to the top I was practically at a standstill, if I went any slower I would have been running backwards, my breathing was very close to a ten if anyone had tried to talk to me I would only have been able to grunt.

As you can see from my split times the hill really took its toll, never the less I am pleased with the run.

My legs felt a bit heavy during the run this seems to be normal after a rest day, I will see if my legs feel any better tomorrow.

Total time 69.53 distance 6.2 miles
Split Times
1st 10.19
2nd 10.33
3rd 11.11
4th 10.42
5th 12.20
6th 12.15


A short 20 minute run done at a steady pace, I carried on after the 20 to get 2 miles in.

My legs felt better today no problems, it was a nice sunny day with a gentle breeze that made it good for running in.

Had a gentler hill to run up today it was close to the start of the run and my legs were still fresh, I finished my run in the recreation ground to keep out of the traffic.

Total time 22.01 distance 2 miles
Split Times
1st 10.52
2nd 10.52


Today was supposed to be Strength and Conditioning. When looking at the programme I had 3 days of hard running one after the other so I swapped them around.

So today’s run should have been 30 minutes running at race fast pace for 12.5 minutes then 2.5 minutes at reduced speed and repeating this.

I may have set off too fast on the first 12.5, I could not keep it up the pace for the second 12.5 and had to walk for awhile.

This I am not happy about, I might have been better walking for the 2.5 stint instead of jogging who knows.

Total time 31.56 distance 2.9 miles
Split times
1st 10.10
2nd 10.35

I have looked at my split times for the last Parkrun and I had actually ran faster than today so why did I struggle, I had a better night’s sleep but I did not have as much to eat could this be what I missed today.


Strength and Conditioning a new set of exercises this week, I knew most of them but under different names.

You look at them and think these are not hard but they did get my heart rate up and a good sweat going.


Tempo run for thirty minutes split into 15 minutes at a fast past followed by 5 minutes at a reduced pace.

Today’s run went better than Wednesday’s I have been thinking of reason why, I had a better night’s sleep so it could be that, I had the same to eat before the run so it couldn’t be that, it could be that I had a break in between runs.

Monday I had a long run on Tuesday I had a shorter run and both were done at moderate pace but I still had 3 day’s running one after the other.

Things did go better today but by the end of the second 15 minute stint I was running slower and slower and was glad when it came to the last 5 minute recovery.

Total time 41.38 distance 3.8 miles
Split times
1st 10.27
2nd 10.27
3rd 10.05

I wrote the above before I looked at the split times and I am very surprised by what I have managed to do.


I am up early to have a bit of breakfast before going on the Parkrun, I have had toast and honey plus a banana.

They say you should run your own race, today I tried to keep up with someone I know and paid the penalty as you can see from the split times.

Parkrun 3.1 miles unofficial time 33.57
Split times
1st 9.39
2nd 11.29
3rd 12.26

As you can see a nice time on the first mile, maybe I am not read for this yet.

Parkrun result 221 out of 241 official time 34.53

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