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Training Log Archive: Cbruce22

In the 7 days ending Sep 14:

activity # timemileskm+m
  Running7 6:15:49 53.16(7:04) 85.55(4:24)
  Strength & Conditioning2 1:40:00
  Total8 7:55:49 53.16 85.55

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Saturday Sep 14 #

9 AM

Running 29:57 [3] 4.03 mi (7:26 / mi)
ahr:148 max:167

Nice easy run at home this morning in the rain. Route was undulating and it was wet and windy. Ok run and just covered watch and ran.

Splits: 7:28, 7:33, 7:15 and 7:22.

Friday Sep 13 #

5 AM

Running 1:21:15 [5] 12.11 mi (6:43 / mi)
ahr:166 max:193

Good session this morning. Session was 2 mile wu, 8 miles @ MP and 2 mile cd. Did session at the AECC and it wasn’t too windy. Finished session down at the beach where there was a bit more wind. Overall pretty much went to plan, the last 2 miles were slightly over MP but it was marginal and on average it would’ve been MP. Happy with it since I started at 5.30am and completely fasted so it was a good confidence builder.

Splits: 7:53, 7:26, 6:16, 6:17, 6:13, 6:16, 6:17, 6:20, 6:26, 6:22, 7:26 and 7:13.

Thursday Sep 12 #

6 AM

Running 50:46 [3] 6.69 mi (7:35 / mi)
ahr:147 max:174

Another early start as did actually have physio this morning as the last session before Inverness! Just an easy run with my watch covered before doing strides. Felt ok but toe still bleeding/rubbing.

Physio went well and James happy with everything. Just loosened off my feet and hips and gave me some advice on how to protect my toe so going to try out some of the suggestions over the next few days.

Splits: 7:48, 7:23, 7:49, 7:19 and 7:27.

Strides: 21, 21, 21, 24, 26 and 21.

Wednesday Sep 11 #

5 AM

Running (Hilly Run) 1:16:25 [3] 10.0 mi (7:39 / mi)
ahr:150 max:173

Early session this morning as I thought I had physio at 7.40 to only realise it’s tomorrow. Quite mild this morning and a little breezy. Tried to work in as many hills this morning as possible. Felt ok on most of them bar the one up from the Haudigan roundabout which was brutal and legs certainly felt that one. Otherwise happy enough. Still not running freely with blister on third toe on right foot which burst in race on Sunday.

Splits: 7:52, 7:42, 7:32, 7:56, 7:33, 8:09, 7:22, 7:17, 7:25 and 7:30.
6 PM

Running 15:21 [3] 2.05 mi (7:29 / mi)

Warm up and cool down to gym

Strength & Conditioning 40:00 [3]

Strength and conditioning session at the gym.

Tuesday Sep 10 #

6 AM

Running 39:49 [3] 5.16 mi (7:43 / mi)
ahr:147 max:178

Nice easy run this morning. Legs a little tender still after Sunday but not too bad. Just went down to the beach so I had a flat route. Dry and a little breezy.

Splits: 7:59, 7:41, 7:40, 7:37 and 7:36.

Monday Sep 9 #

9 AM

Strength & Conditioning 1:00:00 [3]

Nice and easy warm up on the cross trainer before going into my plan. Felt ok this morning which surprised me and legs probably felt better than after the 10k a few weeks ago. Toes still a little tender in my trainers.

Sunday Sep 8 #

10 AM

Running race 1:22:16 [5] 13.12 mi (6:16 / mi)
ahr:169 max:202

Race Day - Great North Run. First time running the great north run. Pretty warm with the boards around the course saying it was 15 degrees, clear sky and a little breeze. Started well and managed to hold back the speed on the first mile reasonably well which wasn’t easy to do in the elite field. Happy with how the first 8 miles played out and feel like I paced it pretty well and managed to get reasonable splits on the uphill sections. My shoes were rubbing really bad on the top of my right toes from around mile 6 and one of them burst at mile 7 making it really painful each time my right foot pushed off. Gradually slowed down from mile 8 and found miles 8, 9, 10, 11 and 12 a struggle. One of the problems I had was that I couldn’t take advantage of the downhill sections as my right foot was too painful with the rubbing. Managed to pick it up on the last mile thanks to the amazing crowds at that point which must’ve been 12 deep in places!

Overall thought on course was that I’m surprised it is an overall net downhill course as it certainly feels as though it is net uphill when running it. There are a few big declines however it feels as though you are spending a lot of time running up gradual inclines.

A lot of positives to take from the race: (1) my avg. pace was still under what I’m aiming for the marathon; (2) managed a reasonable time after being off colour for most of the week: (3)finishing time was still within the elite time criteria; (4) didn’t finish last in the elite field; and (5) paced it quite well over the first 8 miles.
Splits: 5:43, 6:10, 5:58, 6:19, 6:22, 6:03, 5:59, 6:03, 6:37, 6:25, 6:46, 6:47, 6:16 and .1@6:05.

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