Start of the Pennine 100

Friday, 5 June 2009

So I said to Rosie Swale-Pope

Last week I had the pleasure of meeting and having a chat to Rosie as she was on her way from Wales to London on a fundraising journey in support of Prostate Cancer. her site is: http://www.rosiearoundtheworld.co.uk/index.htm.
I was on my way back home from work in Oxford along the A40 and I saw her Icebird trailer, so I popped home and sorted myself out and set off back towards Oxford to find her. She was at one of the main roundabouts and about to have a short break so I was able to stop and have a great chat with her and ask if she was in need of anything. I also told her where the McDonald's was and the toilets, she was glad of both bits of info. I left her having a drink and some food having been given a photo and signing her travel book. A lady with great strength and determination


On a lighter note I thought I would pop along to a local race witch is part of a race series and have a sprint around the 4 mile course and catch up with a few friends who i haven't seen for a while as I have been injured. Only to find it has become SOOO popular that the race was FULL and I could not run. I had cycled over there as a warm up 13 miles so felt fed up that I could not run, so I just changed back into by cycle gear and took a different route home and peddled like mad all the way home. Also first time on my racer this year so i have a very sore bum. AH well I have the Cheltenham Challenge http://www.cheltenhamcircularchallenge.org.uk/ in a couple of weeks so i am looking forward to that.
Miles means Smiles
Taz
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Training Plan

Week M T W TH F S SU
1 Rest 6-10 miles, including 4x1 mile at TMP Easy 5-mile jog 7-9 miles, middle 3 at MP Rest 90-minute run 3-hour run (or about 18 miles)
2 Rest 6-10 Miles, including 4x1 mile at TMP Easy 5-mile jog 7-9 miles, middle 3 at MP Rest 90-minute run 3-hour run
3 Rest 6-10 miles, including 2x2 miles at HMP Easy 5-mile jog 7-9 miles, middle 3 at MP (5:00) Rest 2-hour run 3.5-hour run (or about 20 miles)
4 Rest 5-8 miles, including 3x1 mile at TMP Easy 5-mile jog 6 miles, middle 2 at MP Rest 1.5-hour run 2-hour run
5 Rest 9 miles, including 6x1 mile at TMP Easy 5-mile jog 9 miles, middle 3 at MP Rest 3.5- to 4-hour run (or about 20-24 miles) 3-hour run
6 Rest 9 miles, including 6x1 mile at TMP Easy 5-mile jog 9 miles, middle 3 at MP Rest 3.5- to 4-hour run 3-hour run
7 Rest 9 miles, including 6x1 mile at HMP Easy 5-mile jog 9 miles, middle 3 at MP Rest 3.5- to 4-hour run 3-hour run, last hour at MP
8 Rest 9 miles, including 3x2 miles at HMP Easy 5-mile jog 9 miles, middle 3 at MP Rest 2-hour run 2.5-hour run
9 Rest 9 miles, including 6x1 miles at TMP Easy 5-mile jog 9 miles, middle 3 at MP Rest 4-hour run 3.5-hour run, last hour at MP
10 Rest 9 miles, including 6x1 miles at TMP Easy 5-mile jog 9 miles, middle 3 at MP Rest 4-hour run 3.5-hour run, last hour at MP
11 Rest 9 miles, including 3x2 miles at HMP Easy 5-mile jog 9 miles, middle 3 at MP Rest 2.5-hour run 3-hour run
12 Rest 9 miles, including 6x1 mile at TMP Easy 5-mile jog 9 miles, middle 3 at MP Rest 4-hour run 5-hour run (or about 27-29 miles)
13 Rest 9 miles, including 6x1 mile at TMP Easy 5-mile jog 9 miles, middle 3 at MP Rest 4-hour run 5-hour run
14 Rest 9 miles, including 4x1 mile at TMP Easy 5-mile jog 9 miles, middle 3 at MP Rest 2-hour run 2-hour run
15 Rest 7 miles, including 3x1 mile at MP Easy 5-mile jog 7 miles, middle 3 at MP Rest 1.5-hour run Easy 1-hour jog
16 Rest 6 miles, middle 3 at HMP Easy 5-mile jog Easy 3-mile jog Rest: Stay off your feet 50-mile race Rest. (Duh.)

Key:(MP) Marathon Pace: the pace/effort you can hold in a marathon
(HMP) Half-Marathon Pace: the per-mile average of your best half-marathon
(TMP) 10-Mile Pace: the per-mile pace of your fastest 10-miler
Recovery for HMP/TMP: Jog slowly until you feel fresh enough to start the next repetition.