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Ian B
1336 Posts |
 Posted - 03 Jan 2009 : 7:40:14 PM
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3rd January
Bit behind with all this (nothing changes then!)
Targets for this year
No 1 is really to have an injury free year
No 2 is to try and get down to between 13st 2lb and 13st 6lb, have fluctuated between 14st 2lb and 13st 10lb for about 2 years now, although after this mornings run i was down to 13st 9lb, so thats a 7lb loss in just over a week, quite bizarre really considering i was;nt even trying to lose any over this time
No 3 Race targets, now i'm not setting anything silly, but here goes
5k 23.00 pb 22.38
5m 36.00 pb 35.07
10k 47.00 pb 44.46
10m 1:19.59 pb 1:21.21
1/2 1:48.00 pb 1:46.57
Most of my pbs were set 3/4 years ago and as i say last year was a write off due to ankle and year before was no great shakes, so i think if i get anywhere near those times i will be more than happy, but who knows. I am not sure what i will be racing this year as i don't know what is happening job wise until March/April time so at the moment i am still commuting up and down ech week to London from Newcastle, so other than the NTRIX i am not committed to anything, i much prefer to decide a couple of month at a time so you could say i am not planning anything else until March at the earliest, just trying to build my fitness level and speed up
Ian B
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Ian B
1336 Posts |
Posted - 03 Jan 2009 : 7:43:30 PM
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3rd January
0800 15.56km in 1hr 36min 2sec Ave HR 152
Nice easy run in ideal conditions, cold but not frosty and not much wind. Did'nt really have any problmes other than hr was too high but could'nt seem to get it down, i think i will put this down to two nights out since my last run and a beer or two, but other than that no problmes.
Ian B |
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krissienewton
1268 Posts |
Posted - 03 Jan 2009 : 8:10:31 PM
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I didn't realise you had managed to get back up to such mileage Ian, well done, it's looking good for the year ahead.
Krissie
Get up and walk if you have to, but finish the damned race - Ron Hill |
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Mij0
847 Posts |
Posted - 04 Jan 2009 : 06:46:46 AM
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Ian - good luck with staying injury free and hope something works out on the job front. See you at NTRIX.
Good night John Boy |
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Ian B
1336 Posts |
Posted - 06 Jan 2009 : 06:23:08 AM
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5th January
1845 5.09km in 30min 12sec Ave HR 158
Back down in the big smoke, and like everywhere it was freezing when i went out tonight. Was'nt really sure what i was doing had new trainers on, and this was a sort of tempo run at least for 2/3rd of it anyway, then i got tired and eased off. Ankle was a bit stiff tonight i put this down to the cold, other than that no problems
Ian B |
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StephenPrice
2112 Posts |
Posted - 06 Jan 2009 : 08:31:45 AM
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| Good luck for this year Ian, I hope you can put last year behind you and get back up to your best form. |
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Ian B
1336 Posts |
Posted - 08 Jan 2009 : 06:29:54 AM
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Cheers Stephen
7th January 1845
7.36km in 44min 16sec Ave HR 155
This was a disappointing run tonight hr wise anyway, i really was not going any sort of pace at all and would have expected hr to be in low 140's but it never went below 150, i put this down to not sleeping properly for the last couple of nights and the cold?. The run itself was okay and i was never in any difficulty, but there you go i will just put it down to one of those things and look forward to the next run. I was going to start back to my three runs in Mon to Fri this week but think i will wait until Saturday for my next one now, after all don't want any setbacks before NTRIX now do we.
Ian B |
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StephenPrice
2112 Posts |
Posted - 08 Jan 2009 : 08:02:03 AM
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| these things happen sometimes Ian. Sleep is a big factor and if you've been struggling with that then your HR weill be higher than normal. Stick with it and don't get disheartened. See how the next run goes. |
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Ian B
1336 Posts |
Posted - 10 Jan 2009 : 4:25:49 PM
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10th January 0800
18.52km in 1hr 52min 11sec
Ave HR 152
Probably the last cold morning for a bit but it was zero when i set off so well wrapped up and the first sign of a cold breeze for a while. Not a normal route sort of made it up as i went, first half of run was in the 140's hr wise so quite happy with that, the 2nd half i upped the pace a bit as i thought i was strapped for time which will account for the higher hr. Good run this morning without any problems and one notable thing was this was the first time i have ran down the road where i done my ankle so laid a few demons to rest there!!! and that bleeding hole is still there
Ian B |
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Ian B
1336 Posts |
Posted - 13 Jan 2009 : 06:17:55 AM
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12th January
1845 5.4km in 35min 14sec Ave HR 154
Warmup for 10min then decided to do 2 x800mt with 3min rest in between, not much but its a start, First one in 3min 52sec, then second in 3min 35sec, could i go quicker? well yes, but where i done this is'nt exactly lit very well and theres always this tendency to concentrate more on the ground than the actual effort, but anyway no aches or pains to report. I am out tonight so will try not to have too many  and one easy run on Wed night then thats me set for Sunday
Ian B |
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Heavyweight
1449 Posts |
Posted - 13 Jan 2009 : 07:30:21 AM
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| I'm impressed you had the nerve to run along "that" road again. Your experience has made me a lot more cautious when running new road routes - especially after dark. |
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Ian B
1336 Posts |
Posted - 13 Jan 2009 : 09:41:56 AM
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.....but i did take the "safe" option, i ran on the other side of the road instead!
Ian B |
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Ian B
1336 Posts |
Posted - 15 Jan 2009 : 06:29:56 AM
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14th January 1845
7.16km in 42min 16sec Ave HR 141
Tonights run was really just a slow little trot to try and get the hr low and achieved that, but it was so painful to go so slow but never mind a means to an end and all that. Thats my lot until Sunday now, so barring any sort of disaster should be setting off about 6pm on Saturday.....Really looking forward to NTRIX, should be great
Ian B |
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Ian B
1336 Posts |
Posted - 20 Jan 2009 : 06:22:29 AM
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18th January 1100
NTRIX 12K in 59min 12sec Ave HR 168
Still can't decide if i was happy with this or not bit disappointing on the inclines lost a lot of time there but flats and downhills were very good, so i suppose next year as i know the course i will be better prepared.
19th January 1845
5.5km in 35min Ave HR 143
This run was like after the lord mayors show, back in the dark and unexciting Greenwich peninsular, started off okay and felt alright but about half way tiredness from yesterday crept in and pleased just to finish at the end. Never mind hopefully thats the recovery run out of the way and back to normal on Wednesday.
I've decided that i am going to train specifically for a low key 4km in February to try and get some pace back, then aim at a local 10k in April. One thing i have decided over the weekend is the stamina/distance thing is not a problem at the moment it is just my speed which maybe needs a bit of fine tuning
Ian B |
Edited by - Ian B on 20 Jan 2009 08:58:26 AM |
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StephenPrice
2112 Posts |
Posted - 20 Jan 2009 : 07:58:59 AM
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| sounds like a good plan to me Ian. Good luck with it. |
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Ian B
1336 Posts |
Posted - 23 Jan 2009 : 06:32:40 AM
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Cheers Stephen
22nd January 2009 1845
7.1km in 44min or so
15min warm up
4 x 400m
1.43 Ave HR 168
1.42 Ave HR 171
1.43 Ave HR 169
1.37 Ave HR 175
Then 2 x 200m although not sure on time and hr.
10min warm down
Foot has been niggly since NTRIX and Mondays run but decided to go out tonight and do a bit of fast stuff. Warm up felt alright and foot was'nt giving any problems so went ahead with the session, and must confess quite enjoyed it. Its a long time since i have done this sort of stuff and hopefully in the next few weeks i can build on this.
Ian B |
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Ian b 2009 and all that
