So Decembers over and another year is coming to an end, I’ve already summarised 2011 in this post but with the month now over and before I tuck myself into bed ready for 5mi road race I thought I would report on the month just gone.
I had a good month training wise and ran my first mile race getting a time of 6:17 which I was pleased with. It was an interesting experience racing in the cold and with that amount of effort. It was an evening race and as you can imagine in December the air felt like it was freezing, I started on the wrong side and got caught up by some youngsters who had come down for a run. In an effort to get into some space I did my usual trick of going off too fast, 5:07 was my pace for the first 0.25 split, my chest started to tightened and it felt like someone was holding me back, my lungs started to burn as I breathed in the cold air and I backed off then started to struggle to keep the high pace with 6:39 and a 6:40 for the next two splits as I saw the finish like coming up I managed to push on but by the end of the race I was coughing and spluttering and feeling so sick. I know I could do better under different circumstances and with these races being monthly I can’t wait to have another crack at it.
|Run – Long Run||1||1:27:45||8.3%||8:47||6.84||152||10|
|Run – Recovery Run||4||3:09:52||17.9%||9:16||6.48||140||20.5|
|Run – Tempo||2||1:29:54||8.5%||8:39||6.93||163||10.39|
|Run – General||8||7:31:31||42.7%||8:39||6.94||152||52.2|
|Run – Intervals||2||2:03:57||11.7%||8:24||7.14||157||14.76|
|Run – Steady-State||1||33:07||3.1%||8:17||7.25||155||4|
|Run – Race||2||29:17||2.8%||7:05||8.46||164||4.13|
|Run – Warm Down||1||2:15||0.2%||10:43||5.6||136||0.21|
|Run – Warm Up||1||9:54||0.9%||9:31||6.3||132||1.04|
|Run – Fartleks||1||40:51||3.9%||8:10||7.34||162||5|
|Bike – Road Biking||3||5:06:41||91.3%||3:42||16.18||134||82.71|
|Bike – Commuting||2||29:23||8.7%||4:05||14.7||131||7.2|
Decembers biking was a pretty poor although up on November when I did next to nothing, however my running mileage has been the biggest recorded in a month for the last three years and I’m feeling great for it.
Monthy mileage –
Running = 122 up 19
Cycling = 90 up 57
The yearly totals
The year is down on last year by 31 miles but with the number of injuries that I’ve had and races I’ve pulled out of as well as training I’ve missed it isn’t really surprising, I’m only hoping that I keep Decembers motivation and momentum up.
|Run – Race||9||8:53:39||9.4%||8:24||7.14||169||63.51|
|Bike – Race||1||56:58||1%||3:16||18.41||170||17.48|
Only three medals collected from the nine races completed in 2011 –
Targets for next year
A marathon (time to be announced )
10mi in a 1:14
12k in 54
Sub 44 10k
Sub 20 5k
6 min mile
On the 1st of January I have a 5mi race to start the year with a bang I’m hoping for a new PB and a sub 37 although by the end of the year I hope this will be a sub 35 as will I hope a lot of the above as they get broken
Anyway that’s enough ramblings from me for now so I just want to wish you all a very Happy New Year!