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Training Log Archive: MikeS

In the 30 days ending Nov 30, 2009:

activity

time

miles

Running

30:09:04

247.8

(7:18)

398.8

(4:32)

Strength & conditioning

1:00:00

Orienteering

45:33

6.8

(6:42)

10.94

(4:10)

Total

31:54:37

254.6

409.74

1:54

0:00

» now

Monday Nov 30, 2009 #

Note
(rest day)

Anniversary meal with Emma.

C • 3 years - congrats! Is that... 4

Sunday Nov 29, 2009 #

Running 1:20:16 11.9 mi (6:45 / mi)
shoes: Asics Gel 1130 (2)

Horrible, horrible, horrible. And I hope the driver of the Mercedes who soaked me head to toe has something nasty happen to them. That's the least I've enjoyed myself running for quite a while. Road run, but it was so wet it felt like I spent the whole time in a river.

Normal long run pace, but with 2 sets of 2 miles @ close to marathon pace between miles 4 & 6, and 8 & 10.

Saturday Nov 28, 2009 #

Running 1:14:11 [2] 9.5 mi (7:49 / mi)
shoes: Asics Gel Sensor (8.5)

Loxley and Rivelin with Rich. Very wet and muddy. Legs feeling pretty tired on the hills, and a bit of tightness in my right hip flexor which Dave has identified as the cause of my 10k pain.

C • maps 3

Friday Nov 27, 2009 #

Running 34:49 [2] 5.1 mi (6:50 / mi)
shoes: Asics Gel 1130 (3)

IW via EIS.

Strength & conditioning 30:00 [3]
shoes: Asics Gel 1130 (3)

Gym session.

Thursday Nov 26, 2009 #

Running intervals 27:00 [5] 3.7 mi (7:18 / mi)
shoes: Asics Gel-DS Racer VII

Track. 12 * 400m with 100m recovery.

Running warm up/down 53:00 [2] 6.4 mi (8:17 / mi)
shoes: Asics Gel 1130 (3)

WTT, WUL+S, HFT.

Wednesday Nov 25, 2009 #

Running 58:11 [2] 7.7 mi (7:33 / mi)
shoes: Asics Gel 1130 (3)

Broomhill, Fulwood, High Storrs, Eccy Road, Hanover Way. Saw GGs doppelganger.

Tuesday Nov 24, 2009 #

Running 33:31 [3] 5.0 mi (6:42 / mi)
shoes: Asics Gel 1130 (3)

Lunch loop. A little quicker as short on time. Legs still sore from football.

Monday Nov 23, 2009 #

Running 57:55 [2] 6.5 mi (8:55 / mi)
shoes: Asics Gel Sensor (8.5)

Horrible wet, windy and muddy run along the bottom of Rivelin and back up Coppice Track. The only part of my body that wasn't hurting was my head, which was a big surprise.

C • T shirt 2

Sunday Nov 22, 2009 #

Running race 35:59 [5] 6.2 mi (5:48 / mi)
shoes: Asics Gel-DS Racer VII

Leeds Abbey Dash 10k. Another bad 10k race. Set off at the pace to run just under 35 minutes, and went through 5k spot on in 17.30, feeling comfortable and strong. But then as I came up to 6k I started to get a horrible pain on my right hand just below my ribs, which I thought at the time was a stitch. I've had this problem in quite a few races now, and had to slow down because it was too painful to keep my previous pace. The pain got worse and I had to stop and stretch out for 15 seconds or so. Then I started off again, but the same thing happened as I approached 7k. Slowed down again, still too painful, stopped for another 15 or so seconds to stretch. Got going again, and was fine until the last 100m when it came on again, but this time I forced myself across the line as I had to beat 36 minutes!

I haven't got any pain in the area now, but it is a bit sore to touch which makes me think it might have been some sort of muscle spasm rather than a stitch. I've only ever had it in 10k races, never during track sessions or longer runs. So it's a bit weird. I'm going to check in with the physio (Dave) this week and see if he can work out what it is and what I need to do to fix it.

C • strange anatomy 1

Running warm up/down 25:00 [2] 3.0 mi (8:20 / mi)
shoes: Asics Gel-DS Racer VII

Warm up and warm down with Rob and Paul.

Saturday Nov 21, 2009 #

Event: ShUOC Sheffield City Chase

Event: SPOOK WEEKEND!

Orienteering race 18:07 [4] 2.7 mi (6:43 / mi)
shoes: Asics Gel 1130 (2)

Orienteering! City Chase Prologue. Picked up the map and had no idea what I was doing. Had to stop and walk on the way to number 1 to work out what to do. No smoothness around the first 6 controls, but planned ahead on the way to 7 and flowed much better for the last section. Apart from 17 when I got caught out and went down the wrong dead end, lost maybe 20 seconds. Finished somewhere around 7th.

Orienteering race 27:26 [4] 4.1 mi (6:41 / mi)
shoes: Asics Gel 1130 (2)

City Chase Chase. Started badly, took a bad route to 3 and then couldn't find 5. Got passed by Rich Robinson and caught by a pack with Phil, Ed Catmur and a ShUOC runner (Dave Abrams?). We all ran together for the next section, through all the ups and downs round the Odeon (which was cool) before I tried a different route into the Digital Campus and lost time. Caught up a little on the long leg to 24, and sneaked ahead of Ed and Dave into 29. Probably lost a couple of places. Complete inability to read the map and run at the same time.

Running warm up/down 1:03:00 [2] 8.2 mi (7:41 / mi)
shoes: Asics Gel 1130 (2)

Home to hubs, hubs to start of prologue, finish of prologue to hubs, hubs to home, home to start of chase, and hubs to home again. A bit more running around than I ideally wanted.

Friday Nov 20, 2009 #

Note
(rest day)

Full on rest day. Very enjoyable.

Thursday Nov 19, 2009 #

Running 41:50 [2] 6.2 mi (6:45 / mi)
shoes: Asics Gel 1130 (3)

Longer lunch loop loosener. As expected, my back is pretty stiff.

Running 26:37 [2] 3.8 mi (7:00 / mi)
shoes: Asics Gel 1130 (3)

Short road loop when I got home.

Wednesday Nov 18, 2009 #

Running 35:10 [2] 5.0 mi (7:02 / mi)
shoes: Asics Gel 1130 (3)

IW via EIS. Dark, cold, wet and windy. Not fun.

Strength & conditioning 30:00 [3]
shoes: Asics Gel 1130 (3)

Went for my induction at the EIS gym. This ended up being:

"Have you used a treadmill before?"
"Yes."
"That's fine, I won't keep you any longer."

So that gave me time to do the usual weights session. Think my back might be a bit stiff tomorrow.

Tuesday Nov 17, 2009 #

Running intervals 29:00 [5] 4.7 mi (6:10 / mi)
shoes: Asics Gel-DS Racer VII

Track. 4 * 1500m starting every 6 minutes. Ran pretty consistently with times of 5.00, 4.59, 5.00 and 4.59. Nice and windy, with a heavy rain shower for reps 2 and 3.

Running warm up/down 45:30 [2] 5.7 mi (7:59 / mi)
shoes: Asics Gel 1130 (3)

Work to track, and then home with Rich and Rob. Still no Oli...

C • Mmm 2

Monday Nov 16, 2009 #

Running 34:09 [2] 5.0 mi (6:50 / mi)
(rest day) shoes: Asics Gel 1130 (3)

Lunch loop.

Sunday Nov 15, 2009 #

Running tempo 35:56 [4] 6.0 mi (5:59 / mi)
shoes: Asics Gel-DS Racer VII

6 mile tempo from the clubhouse to Oughtibridge and back. Out in 18.10, back in 17.46. Harder work than I would have liked.

Running warm up/down 20:15 [2] 2.6 mi (7:47 / mi)
shoes: Asics Gel-DS Racer VII

Home to the clubhouse and back again.

Saturday Nov 14, 2009 #

Running 1:54:22 [3] 16.1 mi (7:06 / mi)
shoes: Asics Gel Sensor (8.5)

First long run in a good while. Parked by the A57 and ran anti-clockwise around Ladybower and Derwent Reservoirs. Nice, comfortable pace, not looking at the watch, so was pleasantly surprised that I was moving along at a reasonable pace. Weather was better than I expected, stayed sheltered from the wind most of the time, and the rain didn't start until just after I had got back into the car.

Friday Nov 13, 2009 #

Running 42:26 [3] 6.2 mi (6:51 / mi)
(rest day) shoes: Asics Gel 1130 (3)

Longer lunch loop. Took it nice and easy.

Thursday Nov 12, 2009 #

Running 59:30 [3] 7.9 mi (7:32 / mi)
shoes: Asics Gel 1130 (3)

Roads with Rich. Broomhill, Hunters Bar, Rustlings Road, Tom Lane, Crosspool, Crookes, Hillsbro, Langsett Road. Legs feeling a little tired tonight.

On a positive note, my cross country spikes have been located and I will be able to get them back next weekend.

Wednesday Nov 11, 2009 #

Running 34:50 [2] 5.0 mi (6:58 / mi)
shoes: Asics Gel 1130 (3)

IW.

Running 34:04 [3] 5.0 mi (6:49 / mi)
shoes: Asics Gel 1130 (3)

Usual lunch loop. Put in a faster mile at the end.

Tuesday Nov 10, 2009 #

Running intervals 27:00 [5] 4.5 mi (6:00 / mi)
shoes: Asics Gel-DS Racer VII

Track. 200, 400, 600, 800, 1000, 1000, 800, 600, 400, 200 with 100m jog between (40 to 50 secs). Good tough session this one. Felt like I ran strongly, but still need to work on getting more speed in my legs.

0.37, 1.14, 1.55, 2.40, 3.22, 3.21, 2.42, 1.57, 1.12, 0.32.

Running warm up/down 51:00 [2] 6.3 mi (8:06 / mi)
shoes: Asics Gel 1130 (3)

Work to track, warm up laps and drills, then run home with Rich.

Monday Nov 9, 2009 #

Running (Recovery) 33:40 [2] 5.0 mi (6:44 / mi)
shoes: Asics Gel 1130 (3)

Usual lunch loop. Trying to get back into the lunch run routine.

Running 50:12 [3] 6.6 mi (7:36 / mi)
shoes: Asics Gel 1130 (3)

Back to Longley Park to see if my 'misplaced' spikes were still there. Sadly they were not. Hopefully someone will have picked them up.

C • optimistic 2

Sunday Nov 8, 2009 #

Running race 39:39 [5] 6.3 mi (6:18 / mi)
shoes: Asics Hyper XC

SYXC league race 2 at Longley Park. The weather forecast was for a nice dry day, and they were completely wrong. It started raining at around 10.30, and by the time of the race at 12.30 it was still chucking it down. So it ended up being very wet and muddy. One small lap and three long laps. Started steady and then tried to run even splits on the long laps and get places back. That worked to a certain extent, but ran a bit too hard on the first long lap. 11.08, 11.32, 11.31.

Running warm up/down 1:00:00 [2] 7.2 mi (8:20 / mi)
shoes: Asics Gel 1130 (2)

From home to and from Longley Park. Got the proper dizzyness and spaced out feeling on the way home.

Saturday Nov 7, 2009 #

Running 1:24:07 [2] 10.0 mi (8:25 / mi)
shoes: Asics Gel Sensor (8.5)

Along the bottom of Rivelin, up Rails Road, below Rivelin crags, across the dam, diagonally up and back along the top. Nice pace, nice day.

Friday Nov 6, 2009 #

Running 31:44 [2] 4.4 mi (7:13 / mi)
shoes: Asics Gel 1130 (2)

Leg stretch.

Thursday Nov 5, 2009 #

Running 33:45 [2] 5.0 mi (6:45 / mi)
shoes: Asics Gel 1130 (3)

Actually got a lunch break today, so made the most of it and went out for a run around the usual loop.

Running 56:48 [3] 8.0 mi (7:06 / mi)
shoes: Asics Gel 1130 (3)

Good paced road run with Rich. Broomhill, Fulwood, Crimicar Lane, Sandygate, Crosspool, Crookes, South Road. Pushed quite hard on the hills.

Wednesday Nov 4, 2009 #

Running 35:10 [2] 5.0 mi (7:02 / mi)
shoes: Asics Gel 1130 (3)

IW. Legs a bit tired from last night.

Tuesday Nov 3, 2009 #

Running intervals 30:00 [5] 4.5 mi (6:40 / mi)
shoes: Asics Gel-DS Racer VII

Track. 10 * 2 minutes with 1 minute recovery. Spent most of that recovery getting back to the start again. Much better session than last week, felt stronger and was able to run much more consistently, covering pretty much exactly the same distance on each rep.

Running warm up/down 48:00 [2] 6.2 mi (7:45 / mi)
shoes: Asics Gel 1130 (3)

From work to track (at a much more sensible pace this week). And then the run home with Rob (just like old times) and Rich. Just need Oli back now.

Monday Nov 2, 2009 #

Running 1:06:42 [2] 9.1 mi (7:20 / mi)
shoes: Asics Gel 1130 (3)

Nice cruisy road run. Crookes, Crosspool, Sandygate, Crimicar Lane, Fulwood, Hangingwater, Rustlings Road, Hunters Bar, Eccy Road, Hanover Way, University and home.

Sunday Nov 1, 2009 #

Running 1:04:46 [2] 7.3 mi (8:52 / mi)
shoes: Asics Gel Sensor (8.5)

Very steady hangover reduction run with Rich. Rivelin and Coppice Track. Wet when we started, but that eased off during the run and the wind got up instead.

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