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Training Log Archive: MikeS

In the 31 days ending Jan 31, 2010:

activity

time

miles

Running

34:57:04

256.4

412.64

Strength & conditioning

1:50:00

Total

36:47:04

256.4

412.64

averages - sleep:8.6

2:06

0:00

» now

Sunday Jan 31, 2010 #

11 AM

Running (Road long) 1:55:53 [2] 17.0 mi (6:49 / mi)
shoes: Asics Gel 1130 (3)

New route today, just having a bit of an explore. Went over to the Northern General, then Meadowhall, before taking the Trans Pennine Trail along the canal to Rotherham, back to Meadowhall, Shepcote Lane, Arena, Brightside, through town then a couple of small loops to get the distance up.

Went off a bit fast spurred on by the 'Running Trax' on my shuffle, but then settled into a good pace. Tired by the end.

Saturday Jan 30, 2010 #

Note

Flights booked for Chicago Marathon and our tour of America in October :-)

10 AM

Running 1:00:25 9.0 mi (6:43 / mi)
shoes: Asics Gel-DS Racer VII

Down to Hillsbro, said hello to Candyman who was coaching the YHOA junior squad in the park, then 6 miles @ marathon pace (6 mins / mile) to Oughtibridge and back, then said hello to Oli & John who were training in the park, then climbed to the top of Crookes to pick my car up.

It didn't feel as easy as I'd hoped running at marathon pace, and my hip flexor was playing up so I had to stop a couple of times to stretch it out.

Friday Jan 29, 2010 #

7 AM

Running 34:51 [2] 5.0 mi (6:58 / mi)
shoes: Asics Gel 1130 (3)

IW via EIS.

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

Gym session.

1 PM

Running 32:07 [3] 5.0 mi (6:25 / mi)
shoes: Asics Gel 1130 (3)

What was meant to be, and what for the most part felt like a cruisy run. Looked at my watch after 3 or so miles and saw the time so just tried to keep up the pace for the rest of the run.

Thursday Jan 28, 2010 #

6 PM

Running intervals 45:00 [5] 5.0 mi (9:00 / mi)
shoes: Asics Gel-DS Racer VII

First full Yasso session - 10 * 800m with 90 second recovery. Got a bit excited at the start and ran the first two reps in 2.32, but then settled down and ran the rest between 2.35 and 2.37. I could feel myself starting to overstride as I was getting tired, but then the words of Coach Kelly came into my head and I tried to focus on my technique.

Pleased with that session. I couldn't have done that at this time last year so I feel in better shape going into full on marathon training which starts on Monday.

Running warm up/down 40:00 [2] 5.0 mi (8:00 / mi)
shoes: Asics Gel 1130 (3)

From work to EIS, and EIS home. Mr Baker whizzed past me in the opposite direction as I was plodding home.

Wednesday Jan 27, 2010 #

1 PM

Running 34:50 [2] 4.3 mi (8:06 / mi)
shoes: Asics Gel 1130 (3)

After about 18 months of promises, the Finance Director finally came out for a run with me at lunch to kick start his half marathon training. I was pleasantly surprised at his level of fitness.

Tuesday Jan 26, 2010 #

7 AM

Running 34:35 [2] 5.0 mi (6:55 / mi)
shoes: Asics Gel 1130 (3)

IW.

8 PM

Running 34:11 [3] 5.0 mi (6:50 / mi)
shoes: Asics Gel 1130 (3)

HFW. Fed up of these long days.

Monday Jan 25, 2010 #

12 PM

Running 34:11 [2] 5.0 mi (6:50 / mi)
shoes: Asics Gel 1130 (3)

Run at lunch. Expected to feel more tired than I did.

7 PM

Running 1:00:00 [3] 2.0 mi (30:00 / mi)
shoes: Asics Gel-DS Racer VII

Camp Candy week 4. I just can't seem to master the higher hurdles.

C • cos you're a short-ass perh... 4

Sunday Jan 24, 2010 #

10 AM

Running (Long roads) 1:46:18 [2] 15.0 mi (7:05 / mi)
shoes: Asics Gel 1130 (3)

Road loop from Emma's. Legs still tired from yesterday, so took it nice and steady. Through Unstone and Dronfield, a lap of Norton and then back again.

Then went to a 1st birthday party, which was almost harder work, but they did have a cake made from sweets which was cool.

Saturday Jan 23, 2010 #

10 AM

Running 28:20 [2] 3.6 mi (7:52 / mi)
shoes: Asics Gel 1130 (3)

Had one or two too many beers at my work Christmas do on Friday night, so went out to try and reduce my hangover before driving to Blackburn for the Northern Cross Country Champs. It didn't really work.

3 PM

Running race 49:05 [5] 7.2 mi (6:49 / mi)
shoes: Asics Hyper XC

Still not feeling great by the time I started, and it was quite a punishing course - hilly and soft underfoot. They had also added another hill called the 'teaspoon' since I last ran here, which added to the 'saucer' gave two tough climbs on each of the four laps. Struggled round to 160th place, which was lower than last year but actually slightly closer to the winner time wise. No more excessive beer until after London now.

The rest of the men's team just missed out on a team medal, and the women went and won it!

Running warm up/down 20:00 [2] 2.0 mi (10:00 / mi)
shoes: Asics Hyper XC

Before and after.

Friday Jan 22, 2010 #

Running 35:40 [2] 5.0 mi (7:08 / mi)
shoes: Asics Gel 1130 (3)

Slow IW. Wet and miserable.

Thursday Jan 21, 2010 #

7 PM

Running 55:07 [2] 7.2 mi (7:39 / mi)
shoes: Asics Gel 1130 (3)

Was planning on doing a session on the track at the EIS, but after another long and shit day at work I just didn't have the motivation for it. Ran a longer route home instead.

Wednesday Jan 20, 2010 #

1 PM

Running 40:36 [3] 6.1 mi (6:39 / mi)
shoes: Asics Gel 1130 (3)

Run at lunch.

Tuesday Jan 19, 2010 #

7 AM

Running 34:34 [2] 5.0 mi (6:55 / mi)
shoes: Asics Gel 1130 (3)

IW. The gypsies are back.

7 PM

Running 34:29 [3] 5.0 mi (6:54 / mi)
shoes: Asics Gel 1130 (3)

HFW. Another long day at work.

Monday Jan 18, 2010 #

7 AM

Running 22:09 [2] 3.0 mi (7:23 / mi)
shoes: Asics Gel 1130 (3)

IW from the garage.

C • 'ey up Mr Sprot. Do you kno... 3

1 PM

Running 18:46 [3] 3.0 mi (6:15 / mi)
shoes: Asics Gel 1130 (3)

Back to the garage at lunch.

7 PM

Running 1:00:00 [3] 2.0 mi (30:00 / mi)
shoes: Asics Gel-DS Racer VII

Camp Candy week 3. Used the mini hurdles this week, need a lot of practice on these as well. I think there is improvement though which is encouraging.

Sunday Jan 17, 2010 #

9 AM

Running 57:43 8.4 mi (6:52 / mi)
shoes: Asics Gel-DS Racer VII

3 * 10 minutes at just under marathon pace with 2 minutes recovery. Covered distances of 1.69, 1.71 and 1.71 miles. Felt stronger as the session went on. Hungry by the end as I hadn't had any breakfast.

Saturday Jan 16, 2010 #

2 PM

Running (Roads long) 1:44:32 [3] 15.0 mi (6:58 / mi)
shoes: Asics Gel 1130 (3)

It's all starting again. First road run of the marathon build up. Route. Ended up running harder than I wanted, mainly because it was cold and horrible at the top end of the run and I needed to run faster to keep warm.

Down to Hunters Bar, up Eccy Road all the way out of Sheffield, past Tigers rugby club and along Sheephill Road to Ringinglow. Around the tops to Wyming Brook, then back through Lodge Moor and Broomhill. Tired by the end.

Friday Jan 15, 2010 #

7 AM

Running 35:59 [2] 5.1 mi (7:03 / mi)
shoes: Asics Gel 1130 (3)

IW via EIS.

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

Gym session.

Thursday Jan 14, 2010 #

6 PM

Running intervals 28:00 [5] 4.3 mi (6:31 / mi)
shoes: Asics Gel-DS Racer VII

7 * 1km with Rich on the indoor track at the EIS. Ran them all in between 3.16 and 3.19. Felt OK, sore throat doesn't seem to be getting any worse. Had a shocking day at work, so it was nice to get some frustration out on the track.

Running 34:00 [2] 4.5 mi (7:33 / mi)
shoes: Asics Gel 1130 (3)

Work to EIS, then EIS to Tesco.

Wednesday Jan 13, 2010 #

7 AM

Running 38:14 [2] 5.0 mi (7:39 / mi)
shoes: Asics Gel 1130 (3)

Unplanned run to work. Went out to get in my car, but the street was blocked by a car stuck diagonally across it, and when I tried to stand on the road I fell over and could only get back to the pavement by crawling. Got changed and ran to work, trying my best not to kill myself. Had to slide down Blake Street on my hunches as it was the only way it was passable. Not fun.

6 PM

Running 40:58 [2] 5.5 mi (7:27 / mi)
shoes: Asics Gel 1130 (3)

Run from work to Collegiate Crescent where I had a Hallamshire committee meeting. Luckily John Cox gave me a lift home afterwards.

C • Hallamshire T&F? 5

Tuesday Jan 12, 2010 #

1 PM

Running 34:35 [2] 5.0 mi (6:55 / mi)
shoes: Asics Gel 1130 (3)

Run at lunch. All I've got time for at the moment, work is just too busy.

Monday Jan 11, 2010 #

1 PM

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

Run at lunch. Needed to get out of the office before my head exploded.

7 PM

Running 1:00:00 [3] 2.0 mi (30:00 / mi)
shoes: Asics Gel-DS Racer VII

Camp Candy week 2. Focussing on getting better at the drills started last week, and also exercises to activate the glutes, which is something I need to drastically improve on.

Saturday Jan 9, 2010 #

Note
(sick) (rest day)

Taken Emma away for the weekend for her 30th birthday. No running kit packed. Plus the cold that has been threatening for the last week has arrived.

Friday Jan 8, 2010 #

Running 48:38 [2] 5.2 mi (9:21 / mi)
shoes: Asics Gel Sensor (8.5)

Early morning around Rivelin. Beautiful. Like being in Narnia.

C • mmmmm 1

Thursday Jan 7, 2010 #

Running 37:31 [2] 5.1 mi (7:21 / mi)
shoes: Asics Gel Sensor (8.5)

IW via EIS.

Strength & conditioning 30:00 [3]
shoes: Asics Gel Sensor (8.5)

Gym session.

Wednesday Jan 6, 2010 #

Running 37:53 [3] 5.0 mi (7:35 / mi)
slept:8.5 shoes: Asics Gel Sensor (8.5)

IW. Hard work in the bits with deep snow, and pretty slippy in places.

Running 37:53 [3]
shoes: Asics Gel Sensor (8.5)

HFW. Getting very icy. Need to try and get my car home tomorrow, should be fun.

Tuesday Jan 5, 2010 #

Running intervals 32:00 [5] 4.0 mi (8:00 / mi)
slept:8.5 shoes: Asics Gel-DS Racer VII

We got sent home at 2pm because of all the snow, so I decided to make the most of my unexpected afternoon off, and my EIS membership, and did a session on the indoor track. I was the strange person running round in the dark that MrsB saw from her office window.

Yasso 800s, but tweaked to reduce the recoveries. 8 * 800m with 90 seconds recovery. Ran them consistently in between 2.36 and 2.38. Felt like I could have managed the extra 2 to make it the full session, but I'll save those for another week. The marathon is still a good while away. I'm getting used to the indoor track and I like it.

Strength & conditioning 20:00 [3]
shoes: Asics Gel-DS Racer VII

While I was at the EIS, I popped into the gym for a quick session. It felt like I was a student again with all this spare time on my hands.

C • in the dark... 3

Running 1:14:00 [2] 9.6 mi (7:42 / mi)
shoes: Asics Gel 1130 (3)

Because of the snow, nobody at work had been able to get to the bank to cash the cheques we had received. I was 'volunteered' to run to the only open branch of our bank in Sheffield to do this. Off I went to the cathedral with a not an inconsiderable amount of money in my bag. Then from town back to the EIS, and then from the EIS home. Hard work in the snow.

C • bugger should have mugged y... 4

Monday Jan 4, 2010 #

Running 1:00:00 [3] 2.0 mi (30:00 / mi)
slept:8.0 shoes: Asics Gel-DS Racer VII

Camp Candy Week 1. Drills and running technique with Coach Kelly at the EIS. A few warm up laps, followed by some basic drills to start us on the road to a more efficient running technique. Finished off with a time trial, which involved 6 * 50m sprints, but having to decelerate and accelerate at the end of each one to touch a mini hurdle.

Good session, and it's only going to get harder. Already have a few things to work on for next week.

Running 24:28 [3] 3.3 mi (7:25 / mi)
shoes: Asics Gel 1130 (3)

Warm up run before drills class. Went via Woodbourne Road to see whether the track was covered in snow. It was.

Sunday Jan 3, 2010 #

Running long 1:45:32 [2] 13.1 mi (8:03 / mi)
shoes: Asics Gel Sensor (8.5)

Long run from Emma's. Spent the first 70 minute letting my legs take me where they wanted, the next 25 minutes trying to work out where I was, and the last 10 minutes getting back to Emma's. I'd just about got to the totally lost stage, when I went to the top of the nearest hill to find out I was exactly where I needed to be. Result. Lovely clear, crisp day and I got to run through lots of fresh snow.

Saturday Jan 2, 2010 #

Running race 39:07 [5] 6.4 mi (6:07 / mi)
shoes: Asics Hyper XC

Sheffield Open XC race at Graves Park. Four laps, and to quote Rob, it was a lap of two halves. The downhill half, and the uphill half. Wanted to run all the laps consistently, and after going a little quick at the beginning I managed it with splits of 9.36, 9.51, 9.50, 9.48. Finished 8th, but there weren't many people running and the field was very spread out.

Running warm up/down 40:00 [2] 4.0 mi (10:00 / mi)
shoes: Asics Gel Sensor (8.5)

To and from the race, and a warm up lap.

Friday Jan 1, 2010 #

Running 1:00:04 [2] 7.5 mi (8:01 / mi)
slept:9.5 shoes: Asics Gel Sensor (8.5)

Went for an explore around Norton and Meadowhead. Managed to go the wrong way in the woods again, I'll work it out eventually. Finished off with a lap of Graves Park.

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