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Training Log Archive: MikeS

In the 31 days ending Mar 31, 2011:

activity # timemileskm+m
  Running39 40:24:10 343.14(7:04) 552.23(4:23) 4851
  Total39 40:24:10 343.14(7:04) 552.23(4:23) 4851

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Thursday Mar 31, 2011 #

Running 14:05 [3] 2.05 mi (6:52 / mi)
(injured) shoes: New Balances 1064 (3)

Bugger. It appears my shin is screwed. Had to stop running because it was just too painful. Looks like I'm joining Baker in the cross training.
C • Bugger 4

Wednesday Mar 30, 2011 #

7 PM

Running 28:22 intensity: (24:21 @2) + (4:01 @3) 3.66 mi (7:45 / mi) +112m 7:05 / mi
ahr:120 max:140 (sick)

Back in the game! Very easy run to help clear out the head, and expunge some gunk. Aiming to keep the HR below 140, and managed that but had to go pretty slow up the hill at the end. Got some 'encouragement' from Neil & Eddie, who drove out of their way to support me.

However, I am concerned about my shin. It hurt more tonight, despite two days of rest. But it is identical to the problem I had with the other shin last year. That was worst at the start, lasted two weeks and didn't stop me training in the main phase, so fingers crossed this is the same. Lots of stretching, icing and ibuprofen.
C • expunge 1

Tuesday Mar 29, 2011 #

Note
(sick) (rest day)

Feeling very sorry for myself today. Was extremely close to just staying in bed and having my first day off work sick in over four years. But I knew that I would just feel guilty as it's only a bit of man flu.
C • contagion 3

Monday Mar 28, 2011 #

Note
(sick) (rest day)

After 12 weeks of consistent training, it's like my body sensed it was nearing the end and has broken down over the weekend. Full of cold this morning. But if there was a time to get ill, this pretty much is it. Some rest should also help to get my shin better.
C • yeah perfect 2

Sunday Mar 27, 2011 #

9 AM

Running 59:02 intensity: (46:21 @2) + (8:57 @3) + (48 @4) + (2:56 @5) 7.63 mi (7:44 / mi) +253m 7:01 / mi
ahr:123 max:173 shoes: New Balance 1064 (2)

Marathon. Training. Done.

Just a cruise in Rivelin this morning. Left shin grumbling, and I think I'm succumbing to the cold everyone at work has. But I've made it through to the taper, and managed back-to-back 100 milers for the first time.

I now need to make sure I get the next three weeks right, and toe the start line on Sunday 17th April raring to go and illness & injury free.

C • taper time 2

Saturday Mar 26, 2011 #

9 AM

Running 2:18:09 intensity: (45:35 @2) + (1:25:20 @3) + (4:00 @4) + (3:14 @5) 20.67 mi (6:41 / mi) +154m 6:32 / mi
ahr:133 max:182

Last long run competed. I didn't want to do a 'session' after half marathons the last two weekends, but still wanted something honest. So after an easy start, the aim was to work down to a run average speed of marathon pace plus 45 secs. Kind of a very gradual progression run. Listened to the Marathon Talk podcast with the 1 hour of Audiofuel running 'tunes' which kept me going nicely. Managed the last ten miles about 2 mins 30 faster than the first ten miles.

From home, 5 laps of the tempo loop Brightside Lane, Hawke Street, Attercliffe Road and a slightly extended route home. A small niggle in my shin which is a bit sore now, but it didn't affect my running.
C • 5 laps! 5
1 PM

Note

Had a really good (but REALLY painful) massage from DaveA last night. Then pretty much straight away afterwards my glands started to hurt, and were sore all night. I felt absolutely fine in myself when I woke up this morning and my HRV was high (77), so still went and ran the planned session. They actually feel better now, I guess I must have had quite a lot of toxins in my muscles that the massage cleared out and my body is working hard to get rid of!
C • Mr. Soft 1

Friday Mar 25, 2011 #

6 AM

Running 59:28 intensity: (41:35 @2) + (13:20 @3) + (24 @4) + (4:09 @5) 7.6 mi (7:49 / mi) +242m 7:07 / mi
ahr:126 max:173 shoes: New Balance 1064 (2)

Rivelin with Coppice Track. Heard three woodpeckers (or maybe the same one three times if it was following me). Left hip area a bit stiff today.

Thursday Mar 24, 2011 #

6 AM

Running 1:18:36 intensity: (38:09 @2) + (8:18 @3) + (32:09 @4) 12.01 mi (6:33 / mi) +44m 6:28 / mi
ahr:131 max:154 shoes: New Balance 1064 (2)

The last big track session, with PaulF at Don Valley. 5*2k with 200m jog recovery (~75 secs). Times of 6.58, 6.54, 6.51, 6.54, 6.50. Really suffering by the end, think I'm getting towards the upper end of what my body can handle. But only three days to go! Plus the run home to track and track to work. Superb morning for it though.
6 PM

Running 37:09 intensity: (30:55 @2) + (3:33 @3) + (1:05 @4) + (1:36 @5) 5.0 mi (7:26 / mi) +96m 7:01 / mi
ahr:127 max:167 shoes: New Balance 1064 (2)

HFW.

Wednesday Mar 23, 2011 #

12 PM

Running 42:45 intensity: (14:43 @2) + (23:18 @3) + (14 @4) + (4:30 @5) 6.12 mi (6:59 / mi) +110m 6:37 / mi
ahr:133 max:174 shoes: New Balance 1064 (2)

At lunch. Loving the warm weather.
6 PM

Running 1:02:06 intensity: (43:48 @2) + (14:50 @3) + (53 @4) + (2:35 @5) 8.43 mi (7:22 / mi) +113m 7:04 / mi
ahr:128 max:174 shoes: New Balance 1064 (2)

Out to Oughtibridge and back. Struggled to force myself out the door for the first time in ages tonight, and wasn't feeling particularly tip-top - stomach hurting. But just need to keep on trucking for the rest of the week.

Tuesday Mar 22, 2011 #

11 AM

Running 31:33 intensity: (16:23 @2) + (12:15 @3) + (1:34 @4) + (1:21 @5) 4.49 mi (7:01 / mi) +46m 6:48 / mi
ahr:131 max:162 shoes: New Balances 1064 (3)

At lunch. Shorts and t-shirt - woo!
5 PM

Running 1:24:02 intensity: (42:51 @2) + (10:00 @3) + (13:02 @4) + (18:09 @5) 12.43 mi (6:46 / mi) +46m 6:41 / mi
ahr:133 max:183 shoes: Asics DS Trainer 15 (8.5)

Track. 4 sets of 1000/600/400 with 100m jog between reps and 200m between sets. Started off well, but tired quickly and was suffering big time on the last set. Managed to hold the pace reasonably well, with a four second fall off in the 1000 times, 600s pretty similar and the last 400 the quickest. Plus from work to track and back. Well tired now.

Monday Mar 21, 2011 #

7 AM

Running 50:33 intensity: (38:04 @2) + (12:29 @3) 6.99 mi (7:14 / mi) +85m 6:58 / mi
ahr:122 max:139 shoes: Asics DS Trainer 15 (8.5)

Extended IW. Beautiful morning, and I was feeling grrrrrreat.
5 PM

Running 1:05:04 intensity: (34:32 @2) + (29:22 @3) + (1:10 @4) 9.12 mi (7:08 / mi) +135m 6:49 / mi
ahr:128 max:149 shoes: Asics DS Trainer 15 (8.5)

Managed to escape work on time so that I could enjoy the late afternoon sunshine. Took a circuitous route home via Brinsworth, Meadowhall, Brightside, Attercliffe, Kelham Island, nearly Hillsbro, Tesco and up the hill. The start of Spring has lifted my mood, I felt good, and all was well in the world.

Sunday Mar 20, 2011 #

9 AM

Running 29:03 intensity: (26:11 @2) + (2:09 @3) + (43 @4) 3.99 mi (7:17 / mi) +33m 7:06 / mi
ahr:137 max:188 shoes: New Balances 1064 (3)

Warm up for the race.

Running race 1:17:54 intensity: (40 @2) + (26:51 @3) + (47:40 @4) + (2:43 @5) 13.11 mi (5:57 / mi) +177m 5:42 / mi
ahr:145 max:158 shoes: Asics DS Trainer 15 (8.5)

South Yorkshire half marathon, 4th place.

This was absolutely the session I needed after yesterday. Disciplined, controlled and comfortable. The course was undulating with a tough climb on each of the two laps, making it a bit more tricky to get the pace right. But I feel that PaulF and I got it absolutely spot on, and were able to finish the race strongly.

Started off nice and steady, being careful not to get carried away and hit the first mile spot on, in the middle of a big pack. The pack thinned a bit first time up the steep climb, and by mile 7 it was just me and Paul, but our pace was still on the button. We then spent the next three miles slowly closing in on a Kimberworth runner, who when caught at ten then stuck in behind us.

I wanted to kick in and drop him, but Paul (quite rightly) wouldn't let me. But then he had the cheek to come past us at 12 miles and so I asked Paul: "Stick or twist?". We decided to twist, went past him quickly and then there were two other runners in sight who we had to chase after too. Got both of those, running the last mile in 5.33 and crossing the line in 4th and 5th. Paul let me win the sprint finish.

Carl Thackery finished third, so the team prize was in the bag for Hallamshire. Also won £25 in cash. Good day out.
C • stick or twist 4

Running 25:41 [2] 3.02 mi (8:31 / mi) +15m 8:23 / mi
ahr:118 max:127 shoes: Asics DS Trainer 15 (8.5)

Warm down, nice and slow.

Saturday Mar 19, 2011 #

8 AM

Running 23:05 intensity: (12:09 @2) + (10:53 @3) + (3 @4) 3.13 mi (7:23 / mi) +103m 6:42 / mi
ahr:127 max:145 shoes: Asics DS Trainer 15 (8.5)

Down to the park run.

Running 17:05 intensity: (18 @2) + (24 @3) + (10:14 @4) + (6:09 @5) 3.04 mi (5:37 / mi) +62m 5:17 / mi
ahr:153 max:157 shoes: Asics DS Trainer 15 (8.5)

Hallam park run. Really disappointed with my time today, was hoping to be much quicker. Felt like I was pushing as hard as I could, but it just wasn't happening. I've got to be philosophical about it, there haven't been many bad sessions in the marathon build up, so I'm going to put it down to a bad day at the office and move on.
C • blip 2

Running 31:44 intensity: (15:56 @2) + (15:48 @3) 4.17 mi (7:37 / mi) +96m 7:06 / mi
ahr:128 max:142 shoes: Asics DS Trainer 15 (8.5)

With Rob to S10, and then an extra loop on my own to get the required miles in.

Friday Mar 18, 2011 #

6 AM

Running 50:07 intensity: (41:06 @2) + (2:05 @3) + (33 @4) + (6:23 @5) 6.79 mi (7:23 / mi) +145m 6:55 / mi
ahr:127 max:179 (rest day) shoes: New Balance 1064 (2)

Loop before work. Broomhill, parks, Eccy Road, Hanover Way. Lovely morning.

Thursday Mar 17, 2011 #

6 AM

Running 1:11:45 intensity: (28:25 @2) + (5:58 @3) + (30:39 @4) + (6:43 @5) 11.05 mi (6:30 / mi) +41m 6:25 / mi
ahr:138 max:194 shoes: Asics DS Trainer 15 (8.5)

Track session at Don Valley with PaulF. 3*3k with 100m jog recovery. I was pretty nervous about this session before we started because I wasn't sure how I'd recovered from the weekend. But it went better than I thought with times of 10.26, 10.23 and 10.17. Then on into work.
6 PM

Running 47:19 intensity: (39:02 @2) + (4:27 @3) + (6 @4) + (3:44 @5) 6.36 mi (7:26 / mi) +107m 7:04 / mi
ahr:129 max:179 shoes: New Balance 1064 (2)

And HFW again.

Wednesday Mar 16, 2011 #

7 AM

Running 51:15 intensity: (21:17 @2) + (26:23 @3) + (52 @4) + (2:43 @5) 6.96 mi (7:22 / mi) +96m 7:03 / mi
ahr:132 max:180 shoes: New Balance 1064 (2)

Extended IW. A glimmer of improvement in my body this morning.
5 PM

Running 1:14:02 intensity: (16:12 @2) + (46:38 @3) + (6:44 @4) + (4:28 @5) 10.1 mi (7:20 / mi) +270m 6:46 / mi
ahr:136 max:177 shoes: New Balance 1064 (2)

HFW, dropped off my bag, said a quick hello to Mum & Dad, and then off on an extra loop down to Rivelin Valley, Holly Bush Lane, Malin Bridge, Hillsbro and a little loop at the end to get it up to ten miles. Feeling much better tonight.

Tuesday Mar 15, 2011 #

7 AM

Running 50:48 intensity: (17:43 @2) + (24:04 @3) + (7:02 @4) + (1:59 @5) 6.97 mi (7:17 / mi) +103m 6:58 / mi
ahr:135 max:177 shoes: New Balance 1064 (2)

Extended IW. I think my legs feel worse today.
6 PM

Running 53:11 intensity: (12:02 @2) + (35:21 @3) + (1:32 @4) + (4:16 @5) 7.2 mi (7:23 / mi) +87m 7:07 / mi
ahr:137 max:178 shoes: New Balance 1064 (2)

Convoluted run home from work via Meadowhall and Brightside. Still feeling a bit smashed, going to see if a bath helps my legs feel better.
C • can I join your club? 3

Monday Mar 14, 2011 #

7 AM

Running 49:02 intensity: (19:12 @2) + (29:14 @3) + (36 @4) 6.96 mi (7:02 / mi) +84m 6:47 / mi
ahr:131 max:146 shoes: New Balance 1064 (2)

Extended IW. Legs a little bit achey. Still thinking about those 13 seconds.
7 PM

Running 1:02:40 intensity: (21:37 @2) + (33:44 @3) + (2:10 @4) + (5:09 @5) 8.1 mi (7:44 / mi) +341m 6:51 / mi
ahr:135 max:187 shoes: New Balance 1064 (2)

From the Milestone to home, where I dropped my bag off. Then Crookes, Crosspool, Tom Lane, Fulwood, Rustlings Road, Eccy Road, Hanover Way and home. ITBs have seized up a bit since this morning, which made running uphill much easier than running downhill. Definitely no track for me tomorrow.

Sunday Mar 13, 2011 #

9 AM

Running 15:35 intensity: (13:26 @2) + (1:27 @3) + (42 @4) 2.02 mi (7:43 / mi) +33m 7:20 / mi
ahr:143 max:186 shoes: New Balance 1064 (2)

Warm up with Rob.

Running race 1:15:00 intensity: (19:48 @2) + (54 @3) + (28:25 @4) + (25:53 @5) 13.12 mi (5:43 / mi) +94m 5:36 / mi
ahr:153 max:161 shoes: Asics DS Trainer 15 (8.5)

Retford half marathon, 2nd place.

Rob shot off the front from the start and led from gun to tape, getting a pb in 69.13. I very quickly found myself alone in second place and pulling away from the guys behind me. So it became a battle between me and the clock (which I wasn't looking at).

Mixed feelings about this. Firstly disappointment to:

1. Not get under 75 and
2. Not get closer to my pb (which is 74.48)

But at the same time, I actually felt strong and comfortable all the way round, and was able to pick the pace up at the end, miles 12 & 13 being the fastest two of the race (with the exception of the first mile which doesn't count). It's also the fastest half I've run for three years, and the fastest half I've run in marathon build up. Miles 10 & 11 look to be where I lost time, but they were a long gradual uphill drag.

1 5:30
2 5:40
3 5:48
4 5:50
5 5:45
6 5:53
7 5:54
8 5:44
9 5:37
10 5:53
11 5:53
12 5:26
13 5:36
13.1 30

Overall, reasonably satisfied. The pb will come.

C • strong running 2
C • Marathon build up 2

Running 38:33 intensity: (11:21 @2) + (27:12 @3) 5.0 mi (7:43 / mi) +37m 7:32 / mi
ahr:131 max:140 shoes: New Balance 1064 (2)

Decent warm down with Rob. Pretty dead by the end.

Saturday Mar 12, 2011 #

11 AM

Running 58:43 intensity: (27:56 @2) + (26:43 @3) + (3:49 @4) + (15 @5) 7.81 mi (7:31 / mi) +232m 6:53 / mi
ahr:130 max:157 shoes: Innov-8 X-talon 212

Rivelin with Coppice Track. Lovely morning, and needed this to give some life back to my legs.

Friday Mar 11, 2011 #

Note
(rest day)

Second late night in a row 'networking', and a planned rest day fitted very nicely.

Thursday Mar 10, 2011 #

6 AM

Running 44:07 intensity: (34:15 @2) + (8:40 @3) + (35 @4) + (37 @5) 6.2 mi (7:07 / mi) +4m 7:06 / mi
ahr:125 max:164 shoes: Asics DS Trainer 15 (8.5)

From the hotel along the Thames to Kingston, crossed the bridge and back along the other side to Hampton Court Palace. Saw my first real life Huf House.
C • Huf House 2

Wednesday Mar 9, 2011 #

6 AM

Running 27:45 [2] 3.73 mi (7:26 / mi) +127m 6:43 / mi
shoes: New Balance 1064 (2)

Pre-work saunter.

Tuesday Mar 8, 2011 #

5 PM

Running 1:21:59 intensity: (41:35 @2) + (6:12 @3) + (8:58 @4) + (25:14 @5) 11.57 mi (7:05 / mi) +22m 7:03 / mi
ahr:132 max:192 shoes: Asics DS Trainer 15 (8.5)

Track. Quite a few laps to warm up, then 8 * 1k off 90 seconds jog recovery (200m). Plan was to run them all in around 3.20, and managed them just a few seconds faster, with the last two being the fastest. Legs didn't feel too tired after the weekend. Then a lap of the bowl to warm down.

Monday Mar 7, 2011 #

12 PM

Running 34:29 intensity: (16:50 @2) + (13:36 @3) + (21 @4) + (3:42 @5) 5.0 mi (6:54 / mi) +41m 6:43 / mi
ahr:132 max:171 shoes: New Balance 1064 (2)

Just the usual lunch loop.

Sunday Mar 6, 2011 #

6 AM

Running 3:00:08 intensity: (2:42:40 @2) + (16:36 @3) + (45 @4) + (7 @5) 23.06 mi (7:49 / mi) +457m 7:22 / mi
ahr:119 max:157 shoes: New Balance 1064 (1)

In a moment of madness I agreed to meet Paul at 7am for a 3 hour run. And then I managed to persuade Rob to come too! Because Paul could be called home at any time, we ran a looped route, doing four laps of Hunters Bar up the parks to the road beyond Forge Dam and back. Despite the extra early start, I was feeling good and the time just flew by. And now I've still got the rest of the day ahead of me!

So that run completed a really good week of training. Next week is a planned easy one leading up to Retford half. That also fits in nicely with work commitments.

Saturday Mar 5, 2011 #

11 AM

Running 1:33:01 intensity: (17:52 @2) + (15:19 @3) + (54:09 @4) + (5:41 @5) 14.28 mi (6:31 / mi) +43m 6:27 / mi
ahr:144 max:181

Out to Woodbourne Road, and then 4 * 2 miles starting at just under marathon pace, and getting gradually quicker down to half marathon pace. 11.46, 11.40, 11.39, 11.35. Felt pretty comfortable. Horrible, wet, drizzly day so glad to have that over with and be back in the house to watch the XC on TV.

Friday Mar 4, 2011 #

6 AM

Running 31:07 intensity: (20:54 @2) + (2:44 @3) + (44 @4) + (6:45 @5) 4.09 mi (7:36 / mi) +118m 6:59 / mi
ahr:130 max:180 (rest day) shoes: New Balance 1064 (2)

Easy run before work. Knew I wasn't going to get time for another run, and good to have an easier day anyway.

Thursday Mar 3, 2011 #

6 AM

Running 1:18:39 intensity: (35:00 @2) + (17:13 @3) + (20:03 @4) + (6:23 @5) 11.96 mi (6:35 / mi) +41m 6:31 / mi
ahr:133 max:177 shoes: Asics DS Trainer 15 (8.5)

Don Valley track session with PaulF. 6 * 1600m with 200m jog recovery (~65 secs). Trying to run them at half marathon pace, but managed slightly faster. 5.37, 5.36, 5.36, 5.33, 5.32, 5.31. Pleasing to get faster as the session went on, but at the same time feel comfortable.
C • Pump it harder! 6
6 PM

Running 35:41 intensity: (26:25 @2) + (3:47 @3) + (29 @4) + (5:00 @5) 4.98 mi (7:10 / mi) +89m 6:47 / mi
ahr:132 max:200

HFW.

Wednesday Mar 2, 2011 #

12 PM

Running 33:59 intensity: (13:08 @2) + (14:56 @3) + (37 @4) + (5:18 @5) 4.99 mi (6:48 / mi) +48m 6:37 / mi
ahr:138 max:200 shoes: New Balance 1064 (2)

Lunch loop, but backwards. Variety really is the spice of life.
6 PM

Running 53:13 intensity: (25:33 @2) + (23:14 @3) + (22 @4) + (4:04 @5) 7.08 mi (7:31 / mi) +231m 6:50 / mi
ahr:131 max:177 shoes: New Balance 1064 (2)

And the usual Wednesday evening loop. Saw Pete and Eddie. Now I'll admit that I'm a bit soft when it comes to putting on layers for run (although not as soft as Oli), and maybe I was slightly overdressed in thermal, windproof, hat, gloves and 3/4 length lycra, but the guy in shorts and vest must have been cold.

Tuesday Mar 1, 2011 #

5 PM

Running 26:18 intensity: (21:00 @2) + (24 @3) + (13 @4) + (4:41 @5) 3.69 mi (7:08 / mi) +19m 7:01 / mi
ahr:127 max:185 shoes: Asics DS Trainer 15 (8.5)

From work to track, and some more laps to warm up.
6 PM

Running 50:18 intensity: (25:03 @2) + (5:45 @3) + (14:23 @4) + (5:07 @5) 7.41 mi (6:47 / mi) +19m 6:44 / mi
ahr:133 max:156 shoes: Asics DS Trainer 15 (8.5)

Track. 8 * 800 with 200m / 90 sec jog recovery. The pace was high tonight and I was doing my best just to hold on and keep in contact. Ran them all in around 2.30 which I was happy with, didn't think I had that speed in my legs. Plus back to work.

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