Half Marathon Training - Runners World SMART Coach Week 3

After work I managed to fit in my training on day 15 of my 11 week Runners World SMART Coach schedule. Week 3 has another 10% or so increase in the overall mileage and this was seen today as my Monday easy run has gone from a 5 mile to a 7 mile run at a 9.20 pace.

I felt pretty good today its too early to tell but certainly my stamina and breathing felt better than recently. I ran the 7 miles in 1hr  2mins 49 secs which is just inside 9 minute miles. Splits were 8.30,8.49,9,8.53,8.50,9.01,9.43

So far I am running slightly quicker than the called for pace on the easy runs but not hitting the pace for the tempo runs. I am altogether very much a one paced runner. Hopefully following this schedule with regular tempo runs I will begin to correct this.  My first priciple aim though is to improve my overall stamina to build more confidence on the longer runs that I do which at the moment are up to 10 miles. I begin to tire around 7-8 miles and tighten up for the last 2 miles at the moment. Thats what I am aiming for with this training schedule is to improve my stamina and get my base mileage up to a good level the cream on the cake being any speed improvement in time to come.

Following a new tradition created by Kenley over at the Essence of Running today is also Music Monday. Check out his blog for details and join in by offering up a song that helps motivate you when out on a run.  Here is my first offer from the great band Jimmy Eat World whom I had the pleasure to see and briefly chat to at the Milton Keynes Bowl in around 2005.

Here is the lyrics and video to 23.

I felt for sure last night
At once we said goodbye
No one else will know these lonely dreams
No one else will know that part of me
Im still driving away
And Im sorry every day
I wont always love these selfish things
I wont always live...
Stop it...

It was my turn to decide
I knew this was our time
No one else will have me like you do
No one else will have me, only you

Youll sit alone forever
If you wait for the right time
What are you hoping for?
Im here and now Im ready
Holding on tight
Dont give away the end
The one thing that stays mine

Amazing still it seems
Ill be 23
I wont always love what Ill never have
I wont always live in my regrets

Youll sit alone forever
If you wait for the right time
What are you hoping for?
Im here and now Im ready
Holding on tight
Dont give away the end
The one thing that stays mine

Youll sit alone forever
If you wait for the right time
What are you hoping for?
Im here and now Im ready
Holding on tight
Dont give away the end
The one thing that stays mine...

Shakers Lane Circular Run

Another standard regular route run very slowly 43.52 for 5 miles

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Now playing: Jimmy Eat World - Your New Aesthetic
via FoxyTunes

My Favourite CD's - 8th in a Series- Jimmy Eat World

Bury St Edmunds Town Centre Run

5.40pm 5.4 miles in43 minutes 13 seconds.

Year to date mileage 1128

Month to date 39 miles

Average miles per month 110

Average weekly rate 25.3

Weather: Mild and dry

Easy run tonight I had to remind myself once or twice to take it slowly as I am in in the Scenic Seven on Sunday at Stowmarket.

I listened to the Jimmy Eat World album Clarity on my mp3. I have to say this is one of my favourite cd's but I have only picked up on this group this year following the Green Day gig at Milton Keynes in the summer. Jimmy Eat World were one of the support bands who I happened to meet and chat to.

This was one of the most memorable days of the year. I will remember the day for the baking heat, arriving really early and sitting around for 6 hours before the start totally exposed to the hot mid day sun drinking pint after pint of water which was readily available from security guards. As I had arrived early I got in the front mosh pit and it was here at the back of this enclosure that I met and chatted to Jimmy Eat World who were watching Green Day play. At the time I didn't really know who they were until my son said you know that is Jim Adkins you just been talking to.

The only other time I have spoken to a band was when I arrived early and helped unload pa equipment for the group 999 at Colchester University and most memorable of all was when I saw the Ramones at Cambridge. I remember seeing the Ramones do a sound check and I don't think Dee Dee was necesarily speaking to me but it felt like it when his amp packed in for some reason and he bawled in my direction 'hey give us a break will ya' in a wonderful New York accent enough to cut anyone down to size.

I know these memories are prettty meaningless but they are the sort of things you never forget. Like the time I met Trevor Brooking before an FAC Semi Final at Villa park and he politely took time out to sign an autograph. I believe this was the day of the Hillsbrough tragedy and I was at the other semi final between Everton and Norwich. Driving home from that midlands that day I thought football was finished and interest in attending games for a while waned.

Any way the Clarity album includes

01. Table For Glasses02. Lucky Denver Mint 03. Your New Aesthetic 04. Believe In What You Want 05. A Sunday 06. Crush 07. 12.23.95
08. Ten 09. Just Watch The Fireworks 10. For Me This Is Heaven 11. Blister 12. Clarity 13. Goodbye Sky Harbor

The Jimmy Eat World website is rather good and worth a visit