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Training Log Archive: MikeS

In the 30 days ending Nov 30, 2011:

activity # timemileskm+m
  Running29 27:31:52 225.66(7:19) 363.17(4:33) 3283
  Strength & conditioning8 4:10:00 1.0 1.61
  Total37 31:41:52 226.66 364.78 3283

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Wednesday Nov 30, 2011 #

7 AM

Running 52:39 intensity: (46:33 @2) + (6:06 @3) 6.84 mi (7:42 / mi) +109m 7:20 / mi
ahr:119 max:135 shoes: New Balance 1080 (1) (9)

Steady extended IW. A little tired after last night, but not too bad, and felt I was running quite smoothly.
7 PM

Running 37:19 intensity: (31:47 @2) + (5:22 @3) + (10 @4) 4.94 mi (7:33 / mi) +93m 7:08 / mi
ahr:124 max:145 shoes: New Balance 1080 (1) (9)

And home again.

Tuesday Nov 29, 2011 #

5 PM

Running 1:06:02 intensity: (39:59 @2) + (5:09 @3) + (7:37 @4) + (13:17 @5) 10.0 mi (6:36 / mi) +5m 6:36 / mi
ahr:134 max:169 shoes: Asics Hyper XC

Track. 6 * 1500m starting every 6.15. Aiming for 5 ish on each rep to give 75 seconds recovery. I spent all day at work dreading this one, trying to think of excuses not to go, the wind and rain being top of the list. But as usual, once I was there and started, it was good fun. Times were:

5.02
5.00
5.01
5.03
5.04
5.01

Given the pretty strong wind on the back straight, I'm happy with that. Good warm up and less good warm down.

Monday Nov 28, 2011 #

12 PM

Running 43:34 intensity: (25:54 @2) + (14:26 @3) + (1:09 @4) + (2:05 @5) 6.11 mi (7:07 / mi) +111m 6:45 / mi
ahr:127 max:167 shoes: New Balance 1080 (1) (9)

Lunch loop.
6 PM

Strength & conditioning 45:00 [3] 1.0 mi (45:01 / mi)
shoes: New Balance 1080 (1) (9)

Escaped work on time (ish) and made it along to Keith's circuit session at EIS. 15 exercises in a circuit, 30 seconds on each exercise with a transition straight to the next one. 3 circuits, with 3 minutes between each one. Plus warm up and warm down.

I still suck at press-ups. I'm going to hurt in the morning.

Sunday Nov 27, 2011 #

12 PM

Running 33:02 [4] 5.45 mi (6:04 / mi)
shoes: Asics Hyper XC

SYXC race 3, Mount St Mary College.

Still windy, but at least the rain had stopped and the sun had come out. Four laps of the playing fields of this very posh school. A climb, a long gradual fast downhill section, another short climb and drop to the end of the lap. OK run, but it felt tough. Just pipped Pete, managed to get a gap on the long downhill on the third lap. Hill strength and speed needs a lot of work!

Running 44:58 [3] 4.54 mi (9:54 / mi)
shoes: Asics Hyper XC

Warm up and warm down.

Saturday Nov 26, 2011 #

8 AM

Running 20:13 intensity: (19:01 @2) + (43 @3) + (23 @4) + (6 @5) 2.53 mi (8:00 / mi) +81m 7:17 / mi
ahr:118 max:157 shoes: Asics Gel Hyperspeed (8.5)

Down to parkrun.

Running 16:59 intensity: (1:22 @2) + (21 @3) + (8:03 @4) + (7:13 @5) 3.04 mi (5:36 / mi) +59m 5:17 / mi
ahr:150 max:162 shoes: Asics Gel Hyperspeed (8.5)

Sheffield Hallam parkrun, 5th.

Not great today, heavy legs and tight chest right from the start. Thought I might feel spritely after having done very little this week, but actually turned out to be the opposite. Thought we'd all set off really fast, but it was actually slower than usual! The only positive is that I managed to (just) get under 17.

Running 42:16 intensity: (16:45 @2) + (25:31 @3) 5.39 mi (7:50 / mi) +145m 7:14 / mi
ahr:129 max:141 shoes: Asics Gel Hyperspeed (8.5)

Run home. Pretty much ground to a halt in Broomhill. Hope I feel better for the XC tomorrow.
5 PM

Strength & conditioning 30:00 [3]

Core and strength work.

Friday Nov 25, 2011 #

6 AM

Running 48:00 intensity: (34:09 @2) + (13:51 @3) 6.19 mi (7:46 / mi) +160m 7:11 / mi
ahr:125 max:144 shoes: New Balance 1080 (1) (9)

Back in the game. Bumped into my brother at the top of his road, and so we ran together all the way to the end of Rustlings Road. That helped take my mind off the fact that I'm not quite 100%, stomach complaining a little bit, but overall positive.

Thursday Nov 24, 2011 #

Note
(sick)

12 hours sleep and feeling much better today. Appetite nearly fully returned, and just a few minor stomach pains during the day. No run again to play it safe, but planning on getting out tomorrow morning.

Wednesday Nov 23, 2011 #

Note
(sick)

Woke up in the middle of the night with bad stomach cramps, which stayed with me all day. Felt sick, but without wanting to be sick, and lost my appetite. Ate a banana and a ham and pickle sandwich all day. So no running for me today, and took a rain check on track with PaulF in the morning.

Tuesday Nov 22, 2011 #

12 PM

Running 50:00 [2] 7.1 mi (7:03 / mi)
shoes: New Balance 1080 (1) (9)

Couldn't make it to track because of something on at work, and I'm trying to be sensible for the first few days of this week anyway to recover from the weekend. So ran a new and extended loop at lunch.

Monday Nov 21, 2011 #

2 PM

Running 53:25 intensity: (41:41 @2) + (11:44 @3) 7.01 mi (7:37 / mi) +171m 7:05 / mi
ahr:123 max:136 shoes: New Balance 1080 (1) (9)

Very gentle plod as an attempt to ease my hangover. The jury is still out on whether it was successful. Legs OK, but rest of body battered.

Sunday Nov 20, 2011 #

Event: Leeds Abbey Dash
 
9 AM

Running 33:39 intensity: (33 @2) + (1:36 @3) + (23:18 @4) + (8:12 @5) 6.2 mi (5:26 / mi) +38m 5:20 / mi
ahr:151 max:160 shoes: Asics Gel Hyperspeed (8.5)

Finally. It's taken three years, but I've managed to get under 34 minutes! New pb by 28 seconds which I'm absolutely delighted with (and 64 seconds quicker than last year). Great conditions for the race, cool with virtually no wind. Set off in control and settled into a good rhythm. Had Ben Beattie just ahead of me all the way, so used him as a marker and tried to maintain the gap.

Didn't look at my watch, but when I overtook the lead lady (Susan Partridge) at 8k and then pulled away from her, I started to feel more confident that today was going to be the day I did it.

Out in 16.43
Back in 16.56

So this is proof that the training is working, and also a good motivation boost going into the Christmas / New Year period. Hopefully there is still more to come!
C • Fantastic!! 13

Running 25:00 [3] 3.0 mi (8:20 / mi)
shoes: Asics Gel Hyperspeed (8.5)

Warm up in Leeds, then a warm down back in Sheffield.

Saturday Nov 19, 2011 #

11 AM

Running 26:12 intensity: (20:40 @2) + (5:17 @3) + (15 @4) 3.65 mi (7:11 / mi) +116m 6:32 / mi
ahr:123 max:145

A little leg stretch before tomorrow. A little stiffness still from the speed session on Thursday, but the run eased it off.

Friday Nov 18, 2011 #

Strength & conditioning 30:00 [3]

Thursday Nov 17, 2011 #

6 AM

Running 1:11:29 [3] 8.86 mi (8:04 / mi) +41m 7:57 / mi
shoes: New Balance 1080 (1) (9)

Speed development with PaulF.

800 (400)
2 sets of 400 (400), 300 (300), 200 (200), 100
(800) between sets

2.35
66, 48, 31, 14
65, 48, 30, 14

Tough - certainly not used to running that fast.

Plus home to Don Valley, then on to work. A different kind of leg tiredness to usual on the last stretch to the office.
6 PM

Running 36:07 [2] 4.77 mi (7:34 / mi) +72m 7:14 / mi
shoes: New Balance 1080 (1) (9)

Plod HFW.

Wednesday Nov 16, 2011 #

7 PM

Running 1:07:58 [2] 9.23 mi (7:22 / mi) +78m 7:11 / mi
shoes: New Balance 1080 (1) (9)

Meadowhall loop. Felt rubbish. I never learn my lesson about meeting buffets. I always eat too much and then feel bloated and sick when I run in the evening. And on top of that, they involve lots of bread, which I don't normally eat at lunch during the week, so that makes things even worse.
C • parkrun 3

Tuesday Nov 15, 2011 #

6 AM

Running 50:36 [3] 7.52 mi (6:44 / mi) +14m 6:41 / mi
shoes: Asics Gel Hyperspeed (8.5)

I had a major deadline at work, so wasn't sure I would be able to make it out in time for track, so PaulF kindly joined me before work and we ran Keith's planned evening session.

Pyramid of 200, 400, 600, 800, 1000, 1200 and back down, with 100m jog recovery. Kept the recoveries honest, about 40 seconds. Times not too sharp today, the legs perhaps still a bit tired from the weekend.

36, 79, 1:57, 2:38, 3:20, 4:02, 3:21, 2:40, 1:58, 77, 37

Lap of the bowl to warm up, and a loop of Attercliffe to warm down.

Monday Nov 14, 2011 #

6 AM

Running 47:45 [2] 6.22 mi (7:41 / mi) +168m 7:05 / mi
shoes: New Balance 1080 (1) (9)

Usual morning road loop.
7 PM

Strength & conditioning 30:00 [3]

Sunday Nov 13, 2011 #

12 PM

Running 15:16 intensity: (14:58 @2) + (18 @3) 1.57 mi (9:43 / mi) +54m 8:47 / mi
ahr:112 max:131

A jog round the lap to warm up.

Running 36:15 intensity: (31:00 @2) + (3:01 @3) + (2:14 @4) 6.0 mi (6:03 / mi) +191m 5:30 / mi
ahr:102 max:150

SYXC league race 2, Wentworth Castle. 19th place (14th place race 1).

This was a good venue for the race, and would have been great for the spectators had you been able to see more then 50m. It was basically a loop round a sloping field, with a long gradual descent, a flat run along the bottom, then a climb up to the finish.

Feeling a little fragile after a few beers last night, and so set off sensibly. Was in a decent sized group with PaulF amongst others, going OK, and then Paul squeezed me out on a tight bend on the second lap and I took a tumble, doing a nice double knee slide! This lost me only a few metres, but seemed to lose me my rhythm and focus and the group pulled away on the climb at the end of the lap. Dug in on the third lap and managed to pick up a few of the people dropped from the group, then held on for the fourth lap. Not as good a run as I had three weeks ago. But blew some cobwebs away!

Running 23:25 [2] 2.68 mi (8:44 / mi) +82m 7:59 / mi

A good warm down with Tom J talking mostly about the London Marathon. It sounds like there is great Hallamshire group having a go in 2012. Can I be tempted to put myself through that again?

Saturday Nov 12, 2011 #

8 AM

Running 16:05 [2] 2.11 mi (7:37 / mi) +66m 6:57 / mi
ahr:63 max:116 shoes: Asics Gel Hyperspeed (8.5)

Down to parkrun.

Running 16:56 intensity: (14:45 @2) + (52 @3) + (1:19 @4) 3.07 mi (5:31 / mi) +60m 5:12 / mi
ahr:121 max:151

Sheffield Hallam parkrun, 1st place.

Disappointed with the time, I can't believe I'm not in better shape than I was at the start of July when I ran 16.49. Similar to last Saturday when I thought I was running faster than I actually was. On the shoulder of someone I didn't recognise for the first climb, got a small gap on Rustlings Road, then pulled away on the second climb. Craig F was never far behind, and moved up into second place on the second climb but I managed to keep a consistent gap to him. HR monitor must have gone funny, as my average HR certainly wasn't 121!

Running 41:15 intensity: (41:00 @2) + (15 @3) 5.38 mi (7:40 / mi) +143m 7:05 / mi
ahr:76 max:130

The usual extended run home.

Friday Nov 11, 2011 #

6 AM

Running 53:39 intensity: (43:43 @2) + (9:56 @3) 6.81 mi (7:53 / mi) +208m 7:12 / mi
ahr:94 max:141 shoes: New Balance 1080 (1) (9)

Extended version of Monday. Legs not enjoying the hills this morning.

Thursday Nov 10, 2011 #

6 AM

Running 56:27 intensity: (52:18 @2) + (2:25 @3) + (1:44 @4) 8.14 mi (6:56 / mi) +14m 6:54 / mi
ahr:73 max:147 shoes: Asics Gel Hyperspeed (8.5)

Track session with PaulF.

1600m
3*400m (100m jog recoveries)
2*800m (200m jog recovery)
3*400m (100m jog recoveries)
1600m

400m jog recovery between the sets. Times:

5.18
75, 74, 74
2.33, 2.34
74, 75, 74
5.11

It's interesting (for me anyway) that the individual 400s felt really hard, yet were only 1 second quicker than we were going through the first 400 of the mile reps, which felt much easier.

Lap of the bowl to warm up, and a loop round Attercliffe to warm down.
7 PM

Strength & conditioning 30:00 [3]

Wednesday Nov 9, 2011 #

7 PM

Running 51:54 intensity: (26:02 @2) + (25:24 @3) + (28 @4) 6.99 mi (7:25 / mi) +90m 7:08 / mi
ahr:117 max:147 shoes: New Balance 1080 (1) (9)

Leg stretch plod. A bit achey and tired tonight.

Tuesday Nov 8, 2011 #

7 AM

Strength & conditioning 30:00 [3]

5 PM

Running 1:07:07 intensity: (48:48 @2) + (6:07 @3) + (7:41 @4) + (4:31 @5) 9.15 mi (7:20 / mi) +29m 7:16 / mi
ahr:125 max:159 shoes: Asics Gel Hyperspeed (8.5)

Track. 12 * 2 minutes with 1 minute recovery. Got the pacing pretty much spot on this time, going through 400 in 74/75, 600 in 1.54 and covering 625m on each rep. Last couple felt much tougher, but perhaps should have pushed harder.

Plus run from work to track, and back to work.

Monday Nov 7, 2011 #

7 PM

Running 49:28 intensity: (33:36 @2) + (15:32 @3) + (20 @4) 6.43 mi (7:42 / mi) +172m 7:06 / mi
ahr:123 max:145 shoes: New Balances 1064 (3)

Broomhill, Fulwood, Hangingwater, Rustings Road, Eccy Road, Hanover Way. Nice and easy.

Sunday Nov 6, 2011 #

2 PM

Running 1:46:37 intensity: (1:13:19 @2) + (33:14 @3) + (4 @4) 13.68 mi (7:48 / mi) +402m 7:09 / mi
ahr:126 max:145 shoes: New Balances 1064 (3)

Finally got the chance for a longer run, and my first 90 minute plus outing for just over two months. Lovely autumnal afternoon to be out and about as well. Down to Hunters Bar, all the way up the parks, round the top to Redmires, Wyming Brook, back along the bottom of Rivelin. Didn't try and push the pace at all, just cruised along.

Saturday Nov 5, 2011 #

Event: National XC Relays
 
3 PM

Running 18:58 intensity: (2:23 @2) + (24 @3) + (5:30 @4) + (10:41 @5) 3.04 mi (6:14 / mi) +28m 6:03 / mi
ahr:154 max:158 shoes: Asics Hyper XC

National XC relays, B team, leg 2.

Disappointing.

2011: 18.58
2010: 18.22
2009: 18.14
2008: 17.39
2007: 17.25
2006: 17.35

OK, so it was muddy this year for the first time since I've run this course, but I was still hoping for something much better than that.

Running 20:00 [2] 2.5 mi (8:00 / mi)
shoes: Asics Hyper XC

Minimal warm-up (staying out of the rain) and a longer warm down.

Friday Nov 4, 2011 #

7 AM

Strength & conditioning 30:00 [3]

Thursday Nov 3, 2011 #

6 AM

Running 1:11:43 intensity: (46:44 @2) + (10:10 @3) + (13:03 @4) + (1:46 @5) 9.6 mi (7:28 / mi) +54m 7:21 / mi
ahr:128 max:161 shoes: Asics Gel Hyperspeed (8.5)

Speed development with PaulF at Don Valley.

800m (2.42)
4 laps of 100m on / 100m off
2 * 400m (68 & 68 - Paul totally owned me on these)
4 laps of 150 in / outs
All with 1 lap jog between.

Plus run from home to track, and then on to work. It was good to do something completely different. And I have no speed at all.
8 PM

Running 37:05 intensity: (34:10 @2) + (2:55 @3) 4.85 mi (7:39 / mi) +90m 7:14 / mi
ahr:123 max:140 shoes: New Balance 1080 (1) (9)

Nice and easy HFW after another long day.

Wednesday Nov 2, 2011 #

12 PM

Running 43:07 intensity: (16:42 @2) + (26:25 @3) 6.11 mi (7:03 / mi) +109m 6:41 / mi
ahr:131 max:144 shoes: New Balance 1080 (1) (9)

Plod at lunch. Legs a bit tired after last night, but better by the end.
8 PM

Strength & conditioning 25:00 [3]

Tuesday Nov 1, 2011 #

5 PM

Running 14:37 intensity: (10:35 @2) + (3:16 @3) + (44 @4) + (2 @5) 1.99 mi (7:21 / mi) +3m 7:19 / mi
ahr:126 max:157 shoes: Asics Gel Hyperspeed (8.5)

To track from work.

Running 44:45 intensity: (2:57 @2) + (18:34 @3) + (3:53 @4) + (19:21 @5) 6.97 mi (6:25 / mi) +27m 6:20 / mi
ahr:145 max:162 shoes: Asics Gel Hyperspeed (8.5)

Long reps starting every 6 minutes. My aim was to run 1500m in 5 minutes or just under to give myself 60 seconds to recover and get back to the start point. Managed 4.54, 4.56, 4.56, 4.55, 4.53. More than happy with that, running strongly.

Plus run back to work.

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