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Training Log Archive: MikeS

In the 30 days ending Sep 30, 2009:

activity

time

miles

Running

25:53:51

218.95

(7:06)

352.37

(4:25)

Total

25:53:51

218.95

(7:06)

352.37

(4:25)

1:27

0:00

» now

Wednesday Sep 30, 2009 #

Running 58:02 [2] 8.2 mi (7:05 / mi)
shoes: Asics Gel 1130 (2)

On the roads from Emma's. Unstone, lap of Dronfield, and then back.

Tuesday Sep 29, 2009 #

Running intervals 23:45 [5] 4.0 mi (5:56 / mi)
shoes: Asics Gel-DS Racer VII

Track. 4 * 5 minutes with 75 seconds recovery. I've missed these long reps, and the pain of the last couple of laps. Happy days. Pretty consistent distances per my watch of 0.99, 0.98, 0.97 and 0.98 miles. This got me just past 1500m each time. Happy with that as a starter.

C • you could have said 4 x 150... 1

Running 32:00 [2] 4.1 mi (7:48 / mi)
shoes: Asics Gel 1130 (2)

Laps to warm up, strides and drills, then a lap of the bowl to warm down.

Monday Sep 28, 2009 #

Running 46:45 [2] 6.5 mi (7:12 / mi)
shoes: Asics Gel 1130 (2)

Run in Sheffield after getting back from the Lakes. Felt rubbish. Emma has been full of cold all weekend, so the likelihood is I'm going to get it.

Sunday Sep 27, 2009 #

Running 57:16 [3] 8.4 mi (6:49 / mi)
shoes: Asics Gel 1130 (2)

From my Aunt & Uncles at Bowston to nearly Ambleside, to pick my car up from the wedding venue where I left it yesterday. Not hanging round too much because I wanted my breakfast.

Saturday Sep 26, 2009 #

Running 33:00 [2] 4.3 mi (7:40 / mi)
shoes: Asics Gel 1130 (2)

Early morning, pre breakfast hangover reduction run. Some stupid little dog tried to bite me. Wish I'd just put my foot through it.

Friday Sep 25, 2009 #

Running 34:40 [3] 5.0 mi (6:56 / mi)
shoes: Asics Gel 1130 (2)

IW. Same old same old.

Thursday Sep 24, 2009 #

Running intervals 25:00 [5] 3.4 mi (7:21 / mi)
shoes: Asics Gel-DS Racer VII

Track. 3 sets of 500m, 400m, 300m. 1.34, 1.11, 0.52 / 1.32, 1.11, 0.52 / 1.32, 1.11, 0.51.

Running warm up/down 48:00 [2] 6.1 mi (7:52 / mi)
shoes: Asics Gel 1130 (2)

Work to track, warm up laps, home from track.

Wednesday Sep 23, 2009 #

Running 1:12:14 [2] 10.4 mi (6:57 / mi)
shoes: Asics Gel 1130 (2)

Easy 10-miler out to Oughtibridge and back. Legs felt very spritely for the first 7 miles, the best I've felt for ages. But then yesterday's session caught up with me and I felt a bit tired on the last 3.

Tuesday Sep 22, 2009 #

Running intervals 32:00 [5] 4.5 mi (7:07 / mi)
shoes: Asics Gel-DS Racer VII

Track. On a Tuesday. Starting as I mean to go on. 10 * 2 minutes with 75 seconds recovery. I aimed to run at least 600m on each rep, and actually managed about 620m. Good session. Think it's mile reps next week...

Running 25:00 [2] 3.4 mi (7:21 / mi)

Warm up laps, strides and drills, lap of the bowl to warm down.

Monday Sep 21, 2009 #

Running 43:38 [2] 5.8 mi (7:31 / mi)
shoes: Asics Gel 1130 (2)

Nice easy run round the block to stretch my legs.

Sunday Sep 20, 2009 #

Running intervals 47:30 7.0 mi (6:47 / mi)
shoes: Asics Gel 1130 (2)

Pre-breakfast session of 3 * 10 minutes, with 2 minutes between each one. Distances of 1.71, 1.70 and 1.73 miles. Short warm up and warm down. This has probably been my first structured weeks training since April, and it felt good.

Then watched the Great North Run, before a nice visit to the Whirlow Farm Fayre where we saw a falconry display, and then booked our holiday! Good day!

C • Where are you going on holi... 4

Saturday Sep 19, 2009 #

Running 1:08:03 9.7 mi (7:01 / mi)
shoes: Asics Gel 1130 (2)

1 in 4. The hill doesn't get any easier. Didn't push too hard on the way back down. Up to the crossroads in 35.43 (4.6 miles) and down in 32.20 (5.1 miles).

Running warm up/down 19:40 [2] 2.5 mi (7:52 / mi)
shoes: Asics Gel 1130 (2)

To and from Hillsbro.

1 in 4 - Splits

Friday Sep 18, 2009 #

Running 34:30 [2] 5.0 mi (6:54 / mi)
shoes: Asics Gel 1130 (2)

IW.

Thursday Sep 17, 2009 #

Running intervals 22:00 [5] 3.1 mi (7:06 / mi)
shoes: Asics Gel-DS Racer VII

Not feeling it tonight, perhaps a bit tired from my 'longer than planned because I got a bit lost' run last night. 2 sets of 3 * 600m with 200m between reps and 400m between sets. Ran them all between 1.54 and 1.52. Need to get stretching and sort out my left hamstring which is annoying me.

Running warm up/down 49:00 [2] 6.3 mi (7:47 / mi)
shoes: Asics Gel 1130 (2)

Work to track, warm up laps, strides, run home.

Wednesday Sep 16, 2009 #

Running 1:26:10 [2] 12.1 mi (7:07 / mi)
shoes: Asics Gel 1130 (2)

Decided to get some steady miles in to get my body back into running smoothly. Didn't intend to go quite this far, but got lost running from Emma's. I went past the point of no return so couldn't turn round, but luckily recognised where I was after 9 miles and it was only 3 miles back. Felt ok, but a bit tired and hungry by the end.

Tuesday Sep 15, 2009 #

Running 34:48 [2] 5.0 mi (6:58 / mi)
shoes: Asics Gel 1130 (2)

IW.

Running 37:23 [2] 5.4 mi (6:55 / mi)
shoes: Asics Gel 1130 (2)

Slightly longer route HFW.

Monday Sep 14, 2009 #

Running 30:57 [2] 4.25 mi (7:17 / mi)
shoes: Asics Gel 1130 (2)

Gentle loosener. Nearly got knocked over by a police car which ran a red light without it's siren on. That could have been an interesting conversation.

Sunday Sep 13, 2009 #

Running warm up/down 20:03 [2] 3.0 mi (6:41 / mi)
shoes: Asics Gel 1130 (2)

Run out to Don Valley for the Yorkshire 6-stage road relays.

Running race 22:15 [5] 4.0 mi (5:34 / mi)
shoes: Asics Gel-DS Racer VII

Yorkshire 6-stage road relays. First leg for the third team. 38 seconds off my PB time, but not too bad a run after all the excitement of the weekend. It was good to run first leg for the first time, felt a bit more like a race. Lap splits of 11.01 and 11.14.

Running race 22:41 [5] 4.0 mi (5:40 / mi)
shoes: Asics Gel-DS Racer VII

Yorkshire 6-stage road relays. Last leg for the third team. We were missing a runner so I manfully (or stupidly) volunteered to go out again to get us an overall result. I actually enjoyed it more than I thought, and was pleased to be only 26 seconds slower than my other leg. Lap splits of 11.15 and 11.26. So while I'm not running fast, I'm running reasonably strongly and consistently.

Running warm up/down 22:27 [2] 3.0 mi (7:29 / mi)
shoes: Asics Gel 1130 (2)

Run back home. Died after 2 miles and had to drag myself up the hill from Tesco to my house.

C • Nice one Mike! 1

Saturday Sep 12, 2009 #

Note
(rest day)

Lots of post wedding errands to run - including taking trees back to the florist and returning all the suits. Also recovering from a great day yesterday. It was perfect.

C • Perfect 1

Friday Sep 11, 2009 #

Running 41:12 [2] 5.2 mi (7:55 / mi)
shoes: Asics Gel 1130 (2)

Early morning run around the short Rivelin loop with Rich. Then wedding time!

Thursday Sep 10, 2009 #

Running intervals 29:31 [5] 3.9 mi (7:34 / mi)
shoes: Asics Gel-DS Racer VII

Track. 12 * 300m with 100m recovery (50 jog / 50 walk). Tough session this with the short recoveries, and having to work hard at the end.

Running 45:00 [2] 5.8 mi (7:46 / mi)
shoes: Asics Gel-DS Racer VII

Home to track, then back again.

Wednesday Sep 9, 2009 #

Note
(rest day)

Tuesday Sep 8, 2009 #

Running 34:04 [2] 5.0 mi (6:49 / mi)
shoes: Asics Gel 1130 (2)

IW.

Running 34:36 [2] 5.0 mi (6:55 / mi)
shoes: Asics Gel 1130 (2)

HFW.

Monday Sep 7, 2009 #

Running 34:30 [2] 5.0 mi (6:54 / mi)
shoes: Asics Gel 1130 (2)

Managed to get a lunch break for the first time in a month, so got out for a loosener around the usual loop.

Got some bad news today. Craney did beat me on day 1 of the 1997 Twin Peaks at Longshaw. Gutter. Pretty sure I got him on day 2 though.

C • mwahaha 8

Sunday Sep 6, 2009 #

Running race 36:00 [5] 6.2 mi (5:48 / mi)
shoes: Asics Gel-DS Racer VII

Great Yorkshire Run. Rubbish. Really disappointing run. I entered this ages ago thinking I might be in decent shape, but I've ended up running my slowest 10k in three years by a good margin. I knew before I started that I wasn't in close to PB shape, and that was emphasised by how I felt on the run down, but I wasn't expecting to run so badly. Probably started too fast because it was downhill, and ran the first mile in 5.07. Struggled badly on miles 3 and 4, despite all the excellent support on Penistone Road, but then ran a strong sixth mile even though there was quite a bit of climb. That's the only positive from today.

So, time to pull my finger out and get some structured training planned.

Running warm up/down 13:00 [2] 1.6 mi (8:07 / mi)
shoes: Asics Gel-DS Racer VII

Run from home to the start. Legs not feeling very bouncy, and hamstrings still a bit tight. It wasn't boding well for the race. Then no warm down, but I did walk home with Emma.

Saturday Sep 5, 2009 #

Running 1:12:09 [3] 10.4 mi (6:56 / mi)
shoes: Asics Gel 1130 (2)

Parked at Fairholmes and ran round Derwent Reservoir and Howden Reservoir with Rich. Hamstrings pretty sore at the start, but eased off a bit during the run. Picked the pace up for the last three miles.

Friday Sep 4, 2009 #

Running 35:10 [2] 5.0 mi (7:02 / mi)
shoes: Asics Gel 1130 (2)

IW. Slowly. Hamstrings wrecked after last night.

Thursday Sep 3, 2009 #

Running intervals 32:00 [5] 3.7 mi (8:39 / mi)
shoes: Asics Gel-DS Racer VII

Starting at 400m, each rep reduced by 25m down to the last one of 100m. 75m walk and 125m jog between each one. It started to get a bit competitive on the last few, with a full out race on the 100m. Andy P took the glory.

Running 49:00 [2] 6.1 mi (8:02 / mi)
shoes: Asics Gel 1130 (2)

Work to track, a few extra laps to warm up, and run home.

Wednesday Sep 2, 2009 #

Note
(rest day)

After spending over 12 hours at work, I didn't have the energy to go for a run. And it was raining.

Tuesday Sep 1, 2009 #

Running tempo 29:12 [4] 5.0 mi (5:50 / mi)
shoes: Asics Gel-DS Racer VII

5 mile tempo from Hillbro to Oughtibridge and back. Out in 14.56, back in 14.16. Was aiming to run somewhere just under 6 mins / mile, but it was harder work than it should have been. I need to get out and do this session much more often this winter, and increase the pace and distance. But it's easy to say that now...

Running 19:40 [2] 2.6 mi (7:34 / mi)
shoes: Asics Gel-DS Racer VII

Down to Hillsbro and back.

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