Getting back to basics!

I've finally admitted to myself that I'm just not as fit as I thought I was. I've been racing too hard and blowing up, I've maybe even been training too fast and not building up the endurance in my legs. So, it's with regret I suppose that I have to admit that Glasgow 2014 qualifying time isn't going to happen.

I've got slower, rather than faster over the past months and what was already a massive challenge now looks impossible.

What does this mean for this site? Well, the site was built to allow people to follow my progress going for the qualifying time. It was built in the hope of maybe drawing in some sponsorship as my times got faster. Neither of these are going to happen now but I'm not going to close the site down. I think I can still offer some insight to people who are going out to run faster and hopefully my mistakes will prevent others from doing the same.

Because of my race times and even training runs with others, I've sat down over the weekend, read some blogs, read some books and found a training schedule which I'm going to follow.

I wish I could find the book that the print out I have found came from but I inherited it from someone else at the club.

It's a 2:50 marathon training schedule which I'm going to follow and it's a 10 week plan. I have 14ish weeks until Moray marathon so that gives me time to get my base miles up before starting fully.

My easy runs will be 7:30 - 8:30 per mile pace, this will be giving me the endurance side of the training that I have been lacking.

It does mean I probably wont training with the Harrison park squad as planned, they are simply too fast for me just now. I may look at going out with them once a month and treat it as race pace practice for me but that will depend on how my training is going.

Week One -

Sunday: 15 miles easy
Monday: 12 x 200m in 39 seconds, 200m recovery
Tuesday: 9 miles easy
Wednesday: 12 miles easy
Thursday: 3 x 1 mile in 6:00, 800 recovery
Friday: 3 miles easy
Saturday: 12 miles easy incorporating 10 miles in 65 mins, (6:30 min/mi pace)

I've still to work out whether the recovery is walk recovery or slow jog recovery.

I've started this week from Monday and yesterday I went to the track and did 12 x 200m, avg 33 seconds. Slightly faster than the plan but felt really comfortable. The plan is to do the first 4 weeks of the plan and then start again this should give me a good base. 

Tonight was 9 miles easy, which was twice around Arthurs seat and my avg pace was 7:39 per mile. Happy considering the terrain and it really did felt easy. May do this on a regular basis to get some hill work in as well. 

Owain Williams

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