Tuesday, 4 October 2011

Training for the BUPA Great Edinburgh 10k

Up until 22nd September, the title of this post would have been "Training for the McAndrew Road Relay." A sudden change came as I was notified of selection for the West of Scotland team to compete in the Scottish Inter District Championships incorporated into the BUPA Great Edinburgh 10k. The 7am rise on a wet Sunday morning proved worthwhile as I took 12th place (3rd Scot) with my second fastest 10k ever of 31:07 over a demanding city centre course. I have to admit I've enjoyed the minor fame of 5 minute cameo appearances on Channel 5 and BBC 2 which have come with it. With the recent 3000m at Shettleston, race at Millport and now this, I finally seem to be nearing the form I feel I'm capable of.

Detailed below is my training leading up to the race for anyone interested. If it's boring, brilliant, because that means I've been consistent. September has been predominantly steady running to build up stamina for the winter. Track sessions and tempo runs will be eased in gradually.

Week Commencing Monday 29th August

Monday: 8.4 miles easy (53:09).
Tuesday: Club, 6 miles approx easyish (38:50).
Wednesday: 9.7 miles brisk (1:00:34).
Thursday: Hill reps, High Point, 6 circuits running hard off the top, 5.5 miles approx including warm up and warm down.
Friday: Rest
Saturday: AM- 6 miles (38:03) including 3 sets of 3 x 30 second strides, 30 second jog recoveries, 5 mins between sets. PM- 3.3 miles brisk (20:09)
Sunday: Longer run, including 20 mins easy then intervals, 5 mins, 1 min, 2 mins, 4 mins, 5 mins, 1 min, 2 mins, 4 mins, all with 5 mins jog recoveries, 15 miles approx (1:38:09).

Mileage: 53

Week Commencing Monday 5th September

Monday: 8.5 miles easy (55:08).
Tuesday: Club, 8 miles brisk (50:30)
Wednesday: 9.7 miles brisk (1:01:03)- last Wednesday's route in reverse, hillier.
Thursday: Hill reps, High Point, 6 circuits running hard off the top, 4.3 miles including warm up and warm down.
Friday: Rest
Saturday: Glasgow Endurance Session, Glasgow Green- 6 x 3 mins, 2 mins recoveries, 6.4 miles including warm up and warm down.
Sunday: Race- Round Cumbrae 10 Mile Road Race, Isle of Cumbrae, 1st in 53:08, heavy rain and galeforce winds, 13.1 miles including warm down.

Mileage: 50

Week Commencing Monday 12th September

Monday: 8.8 miles easy (57:36).
Tuesday: Club, 6.8 miles easy (43:13)- AGM after training, elected Club Captain.
Wednesday: 9.7 miles brisk (1:00:45)- same route as 2 weeks ago.
Thursday: Hill reps, High Point, 6 circuits running hard off the top, 5.6 miles approx including warm up and warm down.
Friday: Rest
Saturday: 5k time trial, Strathclyde Parkrun- 1st in 15:43, 6.2 miles including warm down- first meeting with some club members since taking the Captaincy.
Sunday: Longer run, including 20 mins easy then intervals, 5 mins, 1 min, 2 mins, 4 mins, 5 mins, 1 min, 2 mins, 4 mins, all with 5 mins jog recoveries, 15 miles (1:34:12).

Mileage: 52

Week Commencing Monday 19th September

Monday: 7.3 miles easy (47:06).
Tuesday: Club, 8 miles approx easy (54:00)
Wednesday: 9.7 miles brisk (1:00:00)- last week in reverse.
Thursday: Hill reps, High Point, 6 circuits running hard off the top, 4.75- 5 miles including warm up and warm down.
Friday: Rest
Saturday: Showground, East Kilbride (cross country)- 8 x 3 mins, 2 mins recoveries, 6.5- 7 miles including warm up and warm down.
Sunday: Longer run, including 20 mins easy then intervals, 4 mins, 1 min, 2 mins, 4 mins, 1 min, 2 mins, 4 mins, 1 min, 2 mins, all with 5 mins jog recoveries, 14.3 miles (1:29:54).

Mileage: 51

Week Commencing Monday 26th September

Monday: Strathclyde Park, 7.7 miles (55:43)-  4 miles (24:07) on my own then 3.7 miles (31:36) with Kirsty.
Tuesday: Rest- at a seminar after work.
Wednesday: Hill reps, High Point, 4 circuits running hard off the top, 5.4 miles approx including warm up and warm down.
Thursday: 6.2 miles (37:28) including 3 sets of 3 x 30 second strides, 30 second jog recoveries, 5 mins between sets.
Friday: Rest
Saturday: 4.3 miles brisk (26:38).
Sunday: Race- BUPA Great Edinburgh 10k, 12th in 31:07, 8.2 miles including warm down.

Mileage: 31

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