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Training Log Archive: MikeS

In the 31 days ending Jan 31, 2009:

activity

time

miles

Running

29:43:34

249.6

(7:09)

401.69

(4:26)

Total

29:43:34

249.6

(7:09)

401.69

(4:26)

1:51

0:00

» now

Saturday Jan 31, 2009 #

Running intervals 28:00 [5] 3.8 mi (7:22 / mi)
max:154 shoes: Asics Gel-DS Racer VII

5 * 1200m with 2 mins recovery down at Woodbourne Road. Aimed to run them all in just under 4 mins and succeeded - 3.59, 3.55. 3.55, 3.55, 3.55. Pleased with those times for my first longer interval session in quite a while.

I thought it would be deserted at the track, but there was a Shef Uni session going on, a boxing club were down and then Kathy turned up as well. Nice morning for it, and I enjoyed myself.

Running 28:45 [3] 3.7 mi (7:46 / mi)
shoes: Asics Gel-DS Racer VII

A number of laps to warm up, and then round Don Valley Bowl to warm down.

Friday Jan 30, 2009 #

Running (Steady) 34:33 [3] 5.0 mi (6:55 / mi)
shoes: Asics Gel 1130 (1)

IW.

Thursday Jan 29, 2009 #

Running (Ant's session) 55:06 7.7 mi (7:09 / mi)
shoes: Asics Gel 1130 (1)

Had to stay late at work and missed track, so took a longer route home and did 0.1 miles of strides every 0.9 miles.

Wednesday Jan 28, 2009 #

Running (Easy) 35:47 [3] 5.0 mi (7:09 / mi)
shoes: Asics Gel 1130 (1)

IW.

Running (Steady) 41:54 [3] 5.9 mi (7:06 / mi)
shoes: Asics Gel 1130 (1)

From work to Northern General to see Ian, and then back home.

C • Why aren't you 4

Tuesday Jan 27, 2009 #

Running intervals 29:30 [4] 4.8 mi (6:09 / mi)
shoes: Asics Gel 1130 (1)

30 minutes of 90/30 reps. Took a couple to get into it, but OK after that. Bit of a sore leg after walking into some drawers at work.

C • dangerous 4

Running warm up/down 15:30 [2] 2.1 mi (7:23 / mi)
shoes: Asics Gel 1130 (1)

Warm up and warm down.

Monday Jan 26, 2009 #

Running (Recovery) 38:06 [3] 5.5 mi (6:56 / mi)
shoes: Asics Gel 1130 (1)

Run at lunch. Felt pretty tired and sluggish at the beginning but got into it as the run went on.

Note

Things have settled down a little at work, so left at a reasonable hour and decided to pop to the gym. It was rammed, so did some token weights work and then sat in the jacuzzi instead.

Sunday Jan 25, 2009 #

Running (Roads endurance) 1:42:15 [3] 15.0 mi (6:49 / mi)
shoes: Asics Gel 1130 (1)

From Tesco, the usual route out past work, then the loop through Brinsworth that I run at lunchtimes, back to the Arena, along the Sheffield half route to Ponds Forge, then a loop through Kelham Island to Hillsbro and back along the tram tracks - route. Ran the first five miles at a nice steady pace, and then just tried to maintain that for the rest of the run. The last couple of miles felt a little tougher. A bit of stiffness in my hip flexors at the beginning after yesterday, but that went away quite quickly.

Running warm up/down 8:57 [2] 1.0 mi (8:57 / mi)
shoes: Asics Gel 1130 (1)

Down to Tesco at the start, and back up the hill from Langsett cycles at the end.

Note

Week 1: 52 miles
Week 2: 59 miles
Week 3: 60 miles

Saturday Jan 24, 2009 #

Event: Northern Cross Country Championships

Running race (Cross country) 41:33 [5] 6.43 mi (6:28 / mi)
shoes: Asics Hyper XC

Northern XC Champs. Mud bath. That is definitely the muddiest cross country course I have ever done. There were a few bits where I'm sure I didn't touch the bottom. The park was wrecked by the end of the races, the locals might not be too happy! One small lap and three large laps. My run felt like an improvement on the Yorkshires, but it was still very hard work. The mud was extremely energy sapping. Had another sprint finish with a Hallamshire member and just pipped Paul, but got had by Tom Edwards. Another quality performance and team gold for the women - can they make it all three at the Nationals?

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

Warming up and warming down, avoiding the muddiest parts of the park.

C • Edwards` 7

Friday Jan 23, 2009 #

Running (Easy) 35:25 [3] 5.0 mi (7:05 / mi)
shoes: Asics Gel 1130 (1)

IW. Cold and wet.

Thursday Jan 22, 2009 #

Running intervals (Yasso 800s) 28:00 [5] 3.8 mi (7:22 / mi)
shoes: Asics Gel-DS Racer VII

Yasso 800s. The idea of the session is that if you want to run a marathon in 2.45, you need to be able to run 10 * 800m in 2.45 with a 2.45 jog recovery in between. As it's still early doors, and it's Northern XC on Saturday, I started off with 6, but only had 2 mins recovery. Ran the first 5 comfortably in 2.37 to 2.39, and the last one a bit faster in 2.33.

C • Yasso 14

Running 41:00 [3] 5.3 mi (7:44 / mi)
shoes: Asics Gel 1130 (1)

Work to track, and then track home. The spider bridge is still open.

Wednesday Jan 21, 2009 #

Running (Steady) 35:32 [3] 5.0 mi (7:06 / mi)
shoes: Asics Gel 1130 (1)

IW.

Running (Easy) 34:05 [3] 5.0 mi (6:49 / mi)
shoes: Asics Gel 1130 (1)

HFW.

Tuesday Jan 20, 2009 #

Running hills 28:00 [5] 4.0 mi (7:00 / mi)
shoes: Asics Gel Sensor (8.5)

8 * 90 sec hills (~400m) with jog back recovery in between. Fantastic day to be out in the daylight. Glad I went out at lunch, as I didn't fancy running when I got home from work at 9.

Running warm up/down 17:00 [3] 2.2 mi (7:44 / mi)
shoes: Asics Gel Sensor (8.5)

Warm up and warm down.

Monday Jan 19, 2009 #

Running (Recovery) 33:37 [3] 5.0 mi (6:43 / mi)
shoes: Asics Gel 1130 (1)

Usual lunchtime route.

Sunday Jan 18, 2009 #

Running (Roads endurance) 1:39:53 [3] 14.0 mi (7:08 / mi)
shoes: Asics Gel 1130 (1)

Met Andy P at the bottom of Heavygate Lane, and then went down to Hunter Bar, up Eccy Road all the way out of Sheffield, past Tigers rugby club and along Sheephill Road to Ringinglow, Sportsman, Lodge Moor, Sandygate, Crosspool, Broomhill, Goodwin. Route (and just for Rob the player button at the top right hand corner). It was tough climbing out of Sheffield into the wind, but then we got the benefit back in the last three miles where we were running pretty quickly back down the hill. We didn't stop at Norfolk Arms, Sportsman or Shiny Sheff for a beer.

Somebody has amusingly modified the 'Bents Lane' sign so that it now reads 'Penis Lane'.

Running warm up/down 10:15 [2] 1.2 mi (8:33 / mi)
shoes: Asics Gel 1130 (1)

Up to meet Andy, and then back home from Goodwin.

C • toys 1

Note

Week 1: 52 miles
Week 2: 59 miles

Saturday Jan 17, 2009 #

Running tempo 28:52 [4] 5.0 mi (5:46 / mi)
shoes: Asics Gel-DS Racer VII

5 mile tempo. From Middlewood out to Oughtibridge and back, and then out to the start of Claywheels Lane opposite the bakery. Target pace 5.44, actual pace 5.46. I thought it was going to be slower than that when I was on 5.56 at halfway, but it was a bit quicker in the second half. Still no real sharpness in my legs.

Running 32:45 [2] 4.2 mi (7:48 / mi)
shoes: Asics Gel-DS Racer VII

Down to Middlewood and then back from Claywheels Lane. Saw Kathy, Channah and Jo doing reps in Hillsbro Park. I don't think Kathy appreciated the encouragement I was giving her.

Friday Jan 16, 2009 #

Running (Easy) 35:23 [3] 5.0 mi (7:05 / mi)
shoes: Asics Gel 1130 (1)

IW.

Thursday Jan 15, 2009 #

Running intervals 30:00 [5] 4.1 mi (7:19 / mi)
shoes: Asics Gel-DS Racer VII

Track. 8 * 600m with 200m recovery. Quite a while since my last track session, and started to struggle badly from half way. We also ran the windy back straight twice in each rep. Managed to hold the times between 1.51 and 1.53.

Running 42:00 [3] 5.2 mi (8:05 / mi)
shoes: Asics Gel 1130 (1)

From work to track (2.4 miles) and then from track back home (2.8 miles). I'd forgotten how painful the run home from track is, and it's even worse on your own. Good to see the spider bridge open again.

Wednesday Jan 14, 2009 #

Running (Easy) 36:39 [3] 5.0 mi (7:20 / mi)
shoes: Asics Gel 1130 (1)

IW. A bit slippy, nearly went AOT a couple of times.

Running (Steady) 34:06 [3] 5.0 mi (6:49 / mi)
shoes: Asics Gel 1130 (1)

HFW.

Tuesday Jan 13, 2009 #

Running intervals 21:00 [5] 3.1 mi (6:46 / mi)
shoes: Asics Gel 1130 (1)

5 * 1km with 2 mins recovery up and down Europa Link. Tried to pick the flatest bit, but one way was slightly faster. 3.26, 3.14, 3.24, 3.15, 3.24. My last interval session was pre-Christmas and this felt hard.

Running 18:00 [3] 2.5 mi (7:12 / mi)
shoes: Asics Gel 1130 (1)

Warm up and warm down.

Monday Jan 12, 2009 #

Running (Recovery) 34:44 [3] 5.0 mi (6:57 / mi)
shoes: Asics Gel 1130 (1)

Run at lunchtime. Wet.

Sunday Jan 11, 2009 #

Running (Roads endurance) 1:22:45 [3] 12.0 mi (6:54 / mi)
shoes: Asics Gel 1120 (2)

From Tesco along the tramlines to Malin Bridge, Rivelin Valley road, A57 past Rivelin dam to about half a mile past the derelict pub which was 6 miles. The plan was to run the whole thing at 7 mins / mile and I had to work hard on the way out because it was gradually uphill. Was on target up until the waterworks but then slipped and turned at 42.18. Was able to pretty much cruise all the way back and caught up the time.

I'm finding it hard to run at a set pace and not 'store up' time by running a little bit faster at the beginning when I'm feeling fresh. Need more practice, and I'm going to get plenty of it!

Running 8:05 [3] 0.91 mi (8:53 / mi)
shoes: Asics Gel 1120 (2)

Down to Tesco and back.

Note

Week 1: 52 miles

Saturday Jan 10, 2009 #

Running race (Yorkshire XC Champs) 38:09 [5] 6.51 mi (5:52 / mi)
shoes: Asics Hyper XC

Yorkshire Cross Country Champs at Winterhill near Rotherham. One small lap, one medium lap and three long laps, which made it seem like such a long way. Struggled today, never felt like I had the ability to push on and felt dead by the start of the second long lap. But looking at my splits I ran the long laps in 8.37, 8.40 and 8.40 so at least I was consistent. Made a big effort at the finish to outsprint Stu Maycock. Good job I did, as Dave Archer dropping out meant I was sixth and final Hallamshire team counter and we got third place. I'm now the proud owner of my first (and probably last!) Yorkshire Cross Country medal!

Special mention to all the women who did brilliantly, and all the people cheering us on. It was a bit random seeing Magic there!

C • Yorkshire medal 5

Running 20:00 [2] 2.0 mi (10:00 / mi)
shoes: Asics Gel Sensor (8.5)

Warm up and strides, and then a slow tired plod round most of a lap with the team to warm down. Felt pretty rubbish, a bit sick and headachey.

Friday Jan 9, 2009 #

Running (Ant's session) 33:53 [3] 5.1 mi (6:39 / mi)
shoes: Asics Gel 1130 (1)

Ran a session Ant Squire talked about last week and did 0.1 mile of strides every 0.9 miles. It seemed to work well, may use it again the future.

C • My pleasure! 1

Thursday Jan 8, 2009 #

Running 36:37 [3] 5.0 mi (7:19 / mi)
shoes: Asics Gel 1120 (2)

Easy IW. Feeling a bit rubbish.

Running 34:33 [3] 5.0 mi (6:55 / mi)
shoes: Asics Gel 1120 (2)

Steady HFW. Feeling a bit better.

Wednesday Jan 7, 2009 #

Note
(rest day)

Got an annoying tickly cough which I can't seem to shake. Hopefully a day off will help.

Tuesday Jan 6, 2009 #

Running 36:03 [3] 5.0 mi (7:13 / mi)
shoes: Asics Gel 1120 (2)

Easy IW. Cold.

Running 34:09 [3] 5.0 mi (6:50 / mi)
shoes: Asics Gel 1120 (2)

Steady HFW. Even colder.

Monday Jan 5, 2009 #

Running 33:39 [3] 5.0 mi (6:44 / mi)
shoes: Asics Gel 1120 (2)

5 miles steady @ lunch. Playing around with training paces at the moment - was aiming for 7.00 mins / mile but ran 6.44 quite comfortably. Throat currently doesn't feel any worse for the run.

Sunday Jan 4, 2009 #

Note
(rest day)

Broken.

Saturday Jan 3, 2009 #

Running 1:40:00 [3] 18.0 km (5:33 / km)
shoes: Asics Gel Sensor (8.5)

Robs belated stag do day of fun. Ran to Oli's house, then to rob's house, then from little john to surprise view (with a full and painful stomach), then to fox house, then to Norfolk arms, then to the sportsman, then to shiny sheff. Good day.

Friday Jan 2, 2009 #

Running 34:26 [3] 7.7 km (4:28 / km)
shoes: Asics Gel 1120 (2)

IW. Pretty quiet on the roads this morning.

Running 34:40 [3] 7.7 km (4:30 / km)
shoes: Asics Gel 1120 (2)

HFW. Legs feeling tired.

Thursday Jan 1, 2009 #

Running race 34:21 [5] 10.0 km (3:26 / km)
shoes: Asics Gel-DS Racer VII

Cleethorpes 10k. I was expecting a run along the sea front, but it was actually three laps of a housing estate with lots of tight turns and then on a footpath alongside a main road, dodging the people out for a New Year's Day walk. I started off a little bit too fast and found myself in the lead after about one mile, but that didn't last long and a group of four pulled away. I ran the rest of the race changing places with another guy, but he just pipped me at the end. 6th place, and 14 seconds off my pb. 5k splits of 17.16 and 17.05. Emma ran well and took 5 minutes off her pb!

Running warm up/down 40:00 [2] 7.0 km (5:43 / km)
shoes: Asics Gel-DS Racer VII

Short warm up before the race, then a longer warm down back along the course to meet Emma and run the last part of the race with her.

Running 26:02 [3] 6.0 km (4:20 / km)
shoes: Asics Gel 1130 (1)

My legs has seized up badly driving home so just went for a short road run to try and ease them off, and to start to run in my new road shoes.

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