Heavy traffic!

Just logged on to check some quick details about training tomorrow, only to find that this blog had 36 hits today! Truly awesome news, hopefully people managed to have a good nose through the site and see what I've been up to and what I'm trying to achieve!!

Hanson Plan: Day 6

Long Run, 12 miles. 10km pace + 60/75seconds/mile
10km Pace 6:29/mile, desired pace 7:29-7:44/mile

Run report
http://connect.garmin.com/activity/204276731

Time: 1:33:31, Avg Pace 7:48/mile

Missed my target by a few minutes which is disappointing. Legs felt quite heavy as I made my way out, and I don't think the impromptu opening ceremony celebrations did much to help that!

Still, managed to get out relatively early before the temperature started picking up and ventured a bit further afield into Wales.

It turns out that one of the major drawbacks to running in Wales is that there are almost no flat bits! I guess in the long run it will be beneficial as I get used to running up hills, something that was missing from the majority of my training runs in Bournemouth.

Got some good snaps and am getting used to carrying around my phone, predominately to stop me getting lost on my travels!

Hanson Plan: Day 5

5 mile short tempo run, 10km pace + 15 to 20 secs per mile
Desired pace 6:44/mile to 6:49/mile. Average Pace achieved 6:52/mile

Run report: http://connect.garmin.com/activity/203403124
Tried to cut off the warm down and leave just the scheduled run, but it didn't quite work as planned.

Brutal session, numerous pauses and wanted to throw up at least 3 times. Glad I had my camelbak with me as it was still 20+ degrees when i went out at 9 and was thirsty the whole way round.

Having trouble sustaining pace up hill and found myself dropping way back from where I should be, but not being able to catch up on the down hill sections. Hopefully this will improve with time.

Am looking forward to the long run on saturday so that I can ease off a bit. Bottom of my left foot is starting to hurt again, so jumped into an ice bath when I got back and will continue to ice it up over the weekend.

Hopefully the level of fatigue i'm feeling at the moment is just my body adjusting to the new routine. I don't think that I have been pushing myself as hard as I could over the last year in order to improve (as opposed to simply just running which I have been doing). We will have to see what results the training brings in a few months.

Hanson Plan: Day 4

Speed run, 4x1200m sprints. Desired pace 10km pace less 40-45 seconds per mile
10km pace 6:29/mile, desired pace 5:45 - 5:50/mile

Run report: http://connect.garmin.com/activity/202757194

Had put back speed training by a day due to playing 6 a side football on sunday. Felt particularly stiff yesterday and had to keep getting up to walk around the office as felt my legs seizing up after sitting down for too long.

Was a bit apprehensive about the speed training today as legs still felt a bit iffy, especially around the back of my knee.

Splits were a little disappointing with only one of the four 1200m intervals being close to the desired pace. Felt as though i was running on empty for the last one, hence the off track 6:47/mile pace.

Hopefully will get a better result next week on the sprints as it seems to be my weak point at the moment. Still just starting out on this training programme however, so hopefully good things to come.

In respect of the gym, will stop increasing my squat weight quick so quickly to hopefully take away some of the residual soreness in my thighs.

Hanson Plan: Day 3

Long temp run 10 miles, 10km pace +60- 75secs/mile
10km pace is 6:29/mile, desired pace 7:29-7:44/mile

Run log: http://connect.garmin.com/activity/202187684
average pace: 7:32/mile, average moving pace: 7:26/mile

Managed to get out friday morning before doing some overtime at work. Nice run route into town, round the university and back again. Misjudged the distance slightly but overall good to get out for a longer jaunt.

Played 6-a-side yesterday for an LV= event, definately feeling it this morning and not looking forward to speed training today! Need to remember that a rest day means rest!

Broken the 600 mile mark!

Tonight's run has tipped me over the edge of the 600 mile mark for my secondary Make-A-Wish challenge, and so I am on track to break the 1000mile bench mark that I set for myself!

Turned out to be a good day after all!

Hanson Plan: Day 2

3mile short tempo run, 10km pace
Desired pace 6:29/mile, average pace 6:43/mile with an average moving pace of 6:30/mile

run report:
http://connect.garmin.com/activity/200685745

Struggled after the first mile or so, obviously didn't leave enough time between eating and running as experienced severe stomach cramps during the middle portion.

Feel as though I have lost some of my speed ability as finding it very difficult to maintain a 4min/km pace compared to how I used to run prior to undertaking these marathons. Hopefully I will be able to get some of that back over the next 16 weeks.

Gym tomorrow for day 2 of cross training and then 10mile run on Friday.

Hansons Plan: Day 1

8x400m sprints, 400m rest, 10km pace - 30-45secs
10km pb 40mins, pace 6:29/mile or 4:00/km
Ideal pace 3:30/km or faster

Race report:
http://connect.garmin.com/activity/200136237

Started flagging after sprint 3, but it is early days so not overly worried. Need to work on my breathing. Good to know that I still have a bit of speed in my legs.

Managed to get a tour of the local area as well, and as a bonus point, didn't get lost!

Hansons three days per week plan

The FIRST marathon program includes three running workouts per week—a speed workout, a tempo run, and a long run. Here’s the full, 16-week marathon training program. Participants are also encouraged to cross-train for 40 to 45 minutes on two other days per week.

Week	Speed Work	Tempo Run	Long Run
1	8 x 400m	3 Miles	10 Miles
2	4 x 1200m	5 Miles	12 Miles
3	6 x 800m	7 Miles	13 Miles
4	3 x 1600m	3 Miles	10 Miles
5	10 x 400m	5 Miles	14 Miles
6	5 x 1200m	5 Miles	15 Miles
7	7 x 800m	8 Miles	17 Miles
8	3 x 1600m	10 Miles	13 Miles
9	12 x 400m	3 Miles	18 Miles
10	8 x 800m	5 Miles	15 Miles
11	4 x 1600m	8 Miles	20 Miles
12	12 x 400m	5 Miles	15 Miles
13	6 x 1200m	5 Miles	15 Miles
14	7 x 800m	4 Miles	10 Miles
15	3 x 1600m	8 Miles	10 Miles

The FIRST Paces

The training paces recommended by the FIRST program are somewhat faster than those recommended by other training plans. Of course, with just three running days a week, you should be well rested for each workout. Here are the paces you’ll need to run, each expressed relative to your current 10-K race pace.

Long Run 10-K pace + 60 to 75 seconds/mile

Long Tempo 10-K + 30 to 35 seconds
Mid Tempo 10-K + 15 to 20 seconds
Short Tempo 10-K pace

1600m Repeats 10-K - 35 to 40 seconds
1200m Repeats 10-K - 40 to 45 seconds
800m Repeats 10-K - 45 to 50 seconds
400m Repeats 10-K - 55 to 60 seconds

Salisbury marathon!

Marathon number 8 now entered! I can't believe that I'm almost 2/3 of the way through my marathon challenge!!

I'm still trying to raise further sponsorship money, so I would be so grateful if you could mention to your friends and families about what I'm doing!

Eastleigh Parkrun 07/07/07

As I'm back visiting Emi this weekend, I thought I would take the opportunity to visit a local Parkrun and get my speed work out of the way for the week.

My running so far this week has been pretty relaxed as I try to recooperate from the marathon last week, and so I have been running in the gym and sticking to brief 15 or 20 minute treadmill sessions.

The Eastleigh Parkrun is on grass as opposed to on gravel and road which I am used to from the Poole Parkrun, and so I am not surprised that the times are slightly slower than the Poole runners.

The rain made the track somewhat unpredictable in parts and on the corners I found myself travelling sideways rather than forwards!

I managed to get round the 5k course just under 22 minutes I'm pretty happy with.

That being said, there was a 10 year old runner who beat 80% of the field! That kid is definitely going to break some people's Olympic dreams some day!

Marathon 7: Boddington 01/07/2012

After a period of rest for 2 weeks prior to the rest, I was hoping to be fresh and ready for marathon 7 as the course promised to be fast and flat and I had my eyes on a new personal best.

My run on the Thursday just prior to the race was unfortunately quite slow and sluggish and my legs felt overly heavy giving me quite a sense of foreboding for the upcoming challenge.

My personal life was pretty jam packed in the few days in the lead up to the race and I had spent most of my time moving and delivering furniture as Emi and I prepared to move houses. On the Saturday before the race, Emi and I made our way to my new digs in Cardiff and spent most of the afternoon and evening getting me and my things settled in.

Sunday came round far too quickly. I really could have done with a days rest in between moving and the race, but life is rarely simple and after all, what doesn't kill you only makes you stronger!

The race itself was quite a small affair. Far from the hustle and bustle of one of the larger races like London and Edinburg, packed with sponsored runners and tv crews, Boddington presented a small and calm affair, the entrants to the marathon and the 50km ultra were runners of a wholly different and weathered class. As I glanced around before the start, I spied a large number of "100 marathon club" members which gave me something to think about as these guys don't generally go for the easier races!

The race itself comprised 11 laps of a 3.7km course around Boddington manor. The course was fast and flat with a single water station. Reading the previous race reports, I was slightly worried that the weather wouldn't be on our side and would be too hot. The previous year there had been a high number of withdrawals due to heat exhaustion.

As with the previous BTL events I had done in Gloucester, the organisation of the race was pretty good, although perhaps a little basic. The start line was some 15 minutes away from the race HQ and there was a bit of confusion over which start line was which as the two distance races started in fairly close succession.

I had hoped for a new pb in this race, and so with perhaps a touch of mistaken optimism, I set my watch for 3:50.

The first few laps passed exceptionally quickly. I was feeling surprisingly good despite the bad run on Thursday, and so made an effort to be about 0.1 miles ahead of where I should be after every lap.

After about 7 laps, I was about 0.9 miles infront of my goal time, and was starting to set my sights on a 3:40 finish.

I managed to catch up with Paul Wade, a fellow 12 in 2012 runner, who was looking really strong and on target for a 3:10 finish. He said that he was started to flag a bit, and I must admit, by this point the heat (which was slowly starting to creep up) was starting to get to me, and my legs were feeling heavier with every step.

Paul quickly moved off into the crowd as I made the crucial mistake of stopping to walk for a bit. You would have thought that with 6 marathons behind me I would have learnt by now never to walk!! From this point on, I saw the lead that I had built up on my goal time slowly diminish to the point that it was looking unlikely that I would be able to t beat it.

Emi and her sister had come to support me, and their support was a god send as I rounded thE corner for the penultimate time.

Part of the challenge of this particular set up was the psychological aspect of seeing people peel off towards the finish when you still have another lap to go, and hearing the marshals direct those infront whilst instructing me to go round again, sapped what little mental resolve I had left.

Luckily Em and Vicki were there to pick me up, and with various woops and cheers, they sent me off on my final lap. I managed a walk/run hybrid on the last lap, my focus now on beating the 4 hour mark.

Luckily, as I rounded the timing corner, I was on target to finish a few minutes within 4 hours and so managed to dig deep to push through the last 600m. I didn't quite manage a sprint finish but felt a sense of relief as I collected my finishers medal, securing 66th place and checking marathon 7 off the list.

Overall, it was a good race with a slightly disappointing result. The lack of scenery would stop me from running this race again unless it was simply to get a good for age time at a future point, but I'm glad I had the opportunity to meet the people I did.

Tanks for taking the time to read this latest entry and for your continued support.

There's still time to sponsor me if you haven't already, all, sponsor me a bit more if you already have!! Www.justgiving.com/tannerstwelve