Updated Weekly – Hi, hope you’re OK. Here’s the runs / workouts that I have done over the past week just in case you’re training for a half marathon, 20 mile run or a marathon you might want to copy some of them. Thank you for your donations to my London Marathon Charity – VICTA (Visually Impaired Children Taking Action). If it wasn’t for my knee injury I could have done with starting my training for a sub 3 hour marathon 6 weeks before as it’s becoming very hard to cram them all in and I’m neglecting / cutting out some of the very important rest days and rest slow easy recovery runs but hey ho let’s see how I get on Sunday 13th April 2014! London Marathon Elevation / Climb / Ascent only 192 ft = easy! My charity sponsorship link thanks: http://uk.virginmoneygiving.com/RobDale

Week Finishing 22nd Feb / Totals 36.8 miles 4 hrs 45 mins:

1. Sunday – super 1000+ calorie session – 90 mins – I didn’t do any upper body because of wrecked shoulder 🙁
2. Monday – 6 x 1 miles – 2m slow 1m fast 1:30 slow jog 1m fast….1m slow – 1hr14mins – all 6m under 7 mins – fastest mile 6:23
3. Tuesday – 9m (2 slow 6 fast 1 slow) – duration 1 hr 6 mins average pace 7:23 (average pace for the 6m fast was 7:13)
4. Wednesday – 90 minutes red hot yoga 38-42 degrees celcius studio took it easy on my bad right shoulder OK session
5. Thursday – 18 miles – total duration 2 hrs 24 mins – average pace a slow 8:00 🙁

  • Killer elevation 1149 ft
  • 11 miles steady = 8:07
  • 5 miles fast = 7:41
  • 2 miles steady = 8:08
  • Calories burnt = 2665
  • 5th day in a row / 6 hours sleep / 3 hours PT before / 3 hours PT afterwards
  • Psychologically a very tough hilly energy sapping route – Kingfisher Drive Merrow Park up to Merrow Horse and Groom along A246 to Clandon traffic lights down to Clandon Station back up to traffic lights along past Hatchlands Lotus Duke of Wellington Pub Ramada Thatchers Legacy Hotel past Effingham Golf Course Past King George Playing fields back to Clandon lights back to Clandon Station back to Clandon lights then home = knackered but not too shabby for my slowest training run.
  • No tapering or fat / carbo loading

6 and 7. Friday and Saturday REST days 🙂

18 Mile Hilly Run

Week Finishing 15th Feb:

1. Sunday – super hill club sprinting good hard circuits ya – 60 minutes
2. Monday – 16 x 400m – 7.84 miles in total including the slow runs – time 58 mins – average pace 7:29
3. Tuesday – killer 2 hour gym session all on legs 80 minutes the fast treadmill & cycling after that!
4. Wednesday – rest day
5. Thursday – 16 miles undulation total climb 1044 feet – time 2 hrs 2 mins – average pace 7:37
6. Friday – rest day
7. Saturday – 3 x 2 miles – 9.7 miles total – 1 hr 12 mins – av 7:26 – fastest 2 miles av = 6:47

Week Finishing 8th Feb: 1. Sunday – super circuit 1000+ calorie session with my poorly shoulder 2. Monday – 8.5 miles (including 10 x 800 metre sprints / 1 hr 4 mins / average pace 7:25 3. Tuesday – hard gym session all on my legs 75 minutes 4. Wednesday – rest day and children’s soft play 5. Thursday – 14 miles run in rain with a nose bleed 10 miles onwards! 1 hr 46 mins av pace 7:36 6. Friday – 9.5 miles run (including 2 x 3 miles fast / 1 hour 13 minutes / av pace 7:40) 7. Saturday – rest day! Week Finishing 31st Jan: 1. Sunday – hill running walking circuit training club 60 minutes 2. Monday – 13 mile run 1 hour 40 minutes average pace 7:43 3. Tuesday – hard gym session mainly on my legs 75 minutes 4. Wednesday – 90 minutes Red hot yoga 38 to 42 degrees Celsius studio 5. Thursday – 9 mile run 1 hour 8 minutes average pace 7:36 6. Friday – 8 mile run 59 minutes average pace 7:24 then two hours soft play with two energetic sons 7. Saturday – rest day!