The long run back to Kernow (I just got no map) Robs Running Blog Im Cornish by the way, not (just) illiterate. tag:blogger.com,1999:blog-12450534 2006-05-29T11:02:31Z Blogger
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 true Cornish Bob 2006-05-29T12:01:00+01:00 2006-05-29T11:02:31Z 2006-05-29T11:02:31Z tag:blogger.com,1999:blog-12450534.post-114890055111737847 Sunday 30th may
2hrs off road, didnt have much food so it was hard from 1hr 30.
 false Cornish Bob 2006-05-27T14:30:00+01:00 2006-05-27T13:36:07Z 2006-05-27T13:36:07Z tag:blogger.com,1999:blog-12450534.post-114873696796387744 Saturday 28th May
Friday 27th may AM- 1mile warm up 2 x 2 miles at 10k pace 3min recovery, 1 mile at 10 k pace 90 seconds recovery, 1km at 5k pace 60 seconds recovery and 1mile at marathon pace. 1 mile cool down.
PM- 35min recovery run off road, slow very dead legs.

Saturday 5 miles recovery run off road in 34:45 legs better than yesterday.
 false Cornish Bob 2006-05-25T07:27:00+01:00 2006-05-25T06:36:23Z 2006-05-25T06:36:23Z tag:blogger.com,1999:blog-12450534.post-114853898328211934 well ive been away but ... Wed 2th May2006
Ill try my hardest to keep the blog up this time.

In brief in training for a 2:42:30 marathon at Nottingham on September the 10th. The base training has gone well. I am up to 2 hours 25 minuets with no real problems and am about to start track and more specific training.
That will look somthing like this:

Day 1 (Today) 35 min recovery run
Day 2 3k pace session-8x800m 90 seconds recovery
Day 3 35 min recovery run
Day 4 Long run build up to 2hrs 30
Day 5 35min recovery run
Day 6 10k pace session 6x1 mile or 3x2miles 45/90 seconds recovery
Day 7 Rest
Day 8 5k pace session
Day 9 35 min recovery run
Day 10 up to 18 miles at Marathon pace (6:13) start at 9 and add a mile a session
Day 11 Start day 1 again.
 false Cornish Bob 2006-01-29T14:07:00+00:00 2006-01-29T14:12:58Z 2006-01-29T14:12:58Z tag:blogger.com,1999:blog-12450534.post-113854397838861272 Sunday 29th January (8miles)
Finch Coasters x-country. 8th which has pretty much sown up the bronze in the club championship. The pace was vicious at the start but felt comfortable from about a mile out. I am not saying I would have finished futher up the field if id not had a bad leg (but, well I would have been at least 5th). Im going to take a full week of now as ive got no races till early march. I may also be blogless as i'm moving and don't have a computer (yet). Ill see you all soon, happy running.
 false Cornish Bob 2006-01-26T15:39:00+00:00 2006-01-26T15:40:39Z 2006-01-26T15:40:39Z tag:blogger.com,1999:blog-12450534.post-113829003924718860 Thursday 26th January (13 miles)
From Craigs to th Butt Inn and back. Very windy and groin sore again.
 false Cornish Bob 2006-01-26T15:36:00+00:00 2006-01-26T15:39:07Z 2006-01-26T15:39:07Z tag:blogger.com,1999:blog-12450534.post-113828994704154500 Wednesday 25th January (9 miles)
3.5 warm up, 5x5min 2min recovery. Covered 1540m every rep (near enough). Good run overall.
 false Cornish Bob 2006-01-24T18:24:00+00:00 2006-01-25T07:47:03Z 2006-01-24T18:26:08Z tag:blogger.com,1999:blog-12450534.post-113812716877566832 Tuesday 24th January (9miles)
1 hour along the river, very easy, leg is much better will be running normally by tommorow I think.
 false Cornish Bob 2006-01-24T18:23:00+00:00 2006-01-25T07:48:12Z 2006-01-24T18:24:13Z tag:blogger.com,1999:blog-12450534.post-113812705392577394 Sunday 22nd January (5.5 miles) 41 Miles
Loop easy, tired legs need a day of tommorow.
 false Cornish Bob 2006-01-24T18:21:00+00:00 2006-01-24T18:23:12Z 2006-01-24T18:23:12Z tag:blogger.com,1999:blog-12450534.post-113812699237778635 Saturday 21st January (17 miles)
1:56 (ish) over a very hilly route. Calf is 100%, but right groin is sore. Good run worked out to about 6:58 min miles.
 false Cornish Bob 2006-01-20T20:02:00+00:00 2006-01-20T20:05:01Z 2006-01-20T20:05:01Z tag:blogger.com,1999:blog-12450534.post-113778750180437027 Friday 20th January
I've rested to make sure I can complete tommorows 16-20 without a hitch (porridge for breki). Calf is much better no obvious pain when going up on to my toes and no loss of strength either. 9+ hours of sleep helps tho'.
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