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Training Log Archive: MikeS

In the 31 days ending May 31, 2011:

activity

time

miles

Running

21:55:11

177.95

(7:23)

286.38

(4:36)

4002

Strength & conditioning

1:40:00

Total

23:35:11

177.95

286.38

4002

averages - sleep:8.3 rhr:70 weight:156.5lbs

1:37

0:00

» now

Tuesday May 31, 2011 #

5 PM

Running 53:37 7.81 mi (6:52 / mi) +268m 6:12 / mi
ahr:144 max:159 shoes: New Balances 1064 (3)

Jogged out to Crosspool via Crookes, and then from the top of Stephen Hill did a four mile tempo down to the Post Office, and then along Rivelin Valley Road to just past the bottom of Hagg Lane (22.26 / 5.37). 2 minute jog recovery and then a pathetic attempt at Heroes all the way to the chippy (7.18). The idea of the tempo was to just get the legs turning over a bit quicker. It worked, but they were then smashed trying to get up Heroes.

Monday May 30, 2011 #

11 AM

Running 1:07:11 9.0 mi (7:28 / mi) +220m 6:56 / mi
ahr:130 max:147 rhr:78 slept:10.5 weight:157.3lbs shoes: New Balance 1064 (2)

Got pretty wet running today. Broomhill, Fulwood, Forge Dam, parks, Eccy Road, Hanover Way. Feeling heavy and bloated, which wasn't surprising given my weight this morning. It's time for some healthy eating and no alcohol before I go on holiday in just under three weeks time.

Sunday May 29, 2011 #

9 AM

Running 1:37:40 11.36 mi (8:36 / mi) +471m 7:37 / mi
ahr:130 max:153 shoes: New Balance 1064 (2)

Nice Sunday morning run with Rich. Through Loxley Valley to the factories, climbed out to Storrs, across the valley and underneath Rivelin rocks, then diagonally up and back along the top of Rivelin. Judged the temperature wrongly and was quite overdressed, but a good sweat was probably just what I needed to get the alcohol from Thursday and last night out of my system.

Saturday May 28, 2011 #

8 AM

Running 21:53 2.78 mi (7:53 / mi) +94m 7:08 / mi
ahr:124 max:144 shoes: Nike Free Run

Run down to parkrun with Rich.

Running 17:34 3.08 mi (5:43 / mi) +62m 5:22 / mi
ahr:156 max:161 shoes: Nike Free Run

Sheffield parkrun. Still feeling jaded this morning (I'm too old to stay out late on a school night) and so was a bit sluggish in the race. Only a few seconds slower than last week which was surprising, and again was running strongly, especially on the second lap. Maybe need to push harder on the first.

C • parkrun 3

Running 12:24 1.52 mi (8:08 / mi) +34m 7:36 / mi
ahr:132 max:141 shoes: Nike Free Run

Warm down with Rich.

Friday May 27, 2011 #

Note
slept:4.0 (rest day)

Planned, but also definitely required after I stayed out for too late and drank far too much beer on a works night out.

Thursday May 26, 2011 #

7 AM

Running 35:45 [3] 5.0 mi (7:09 / mi)
shoes: New Balances 1064 (3)

The DOMS from Tuesday have struck, so decided against the track session and instead it was just a laboured IW.

C • sensible 1

Wednesday May 25, 2011 #

6 PM

Running 1:18:14 11.03 mi (7:06 / mi) +194m 6:44 / mi
ahr:139 max:182 rhr:78 slept:8.5 weight:155.4lbs shoes: New Balances 1064 (3)

Same run as last Wednesday, but felt much more comfortable tonight.

Tuesday May 24, 2011 #

Note
rhr:61 slept:8.5 weight:155.4lbs

7 PM

Running 37:00 5.34 mi (6:56 / mi) +341m 5:47 / mi
ahr:152 max:158 shoes: Innov-8 X-talon 212

Totley Moor fell race. Started off very steadily round the cricket pitch, and found myself a way back at the start of the climb. Got quite a few places on the climb, and maintained position along the side of the hill and up to the trig. Got a couple of places on the run across the top, another place on the descent, and a final place on the last climb. Finished 7th, 6th Dark Peak runner. Bond shot off the front and won comfortably.

My descending was much better tonight, climbing was strong if not quick, and I was 75 seconds faster than last year. So pleased with that.

Running 15:00 [3] 1.5 mi (10:00 / mi)
shoes: Innov-8 X-talon 212

Warm up and warm down.

Monday May 23, 2011 #

7 AM

Running 1:00:05 7.65 mi (7:51 / mi) +251m 7:08 / mi
ahr:132 max:174 rhr:80 slept:8.5 weight:157.4lbs shoes: New Balances 1064 (3)

Rivelin plus Coppice Track before work. Nice morning, not too windy at that point.

6 PM

Running 26:05 3.8 mi (6:52 / mi) +172m 6:01 / mi
ahr:152 max:161 shoes: Innov-8 X-talon 212

Trunce 4. Not done one of these for a couple of years, so went out to stretch the legs. Pretty windy tonight, running into it on the way back. Started a bit too far back and got boxed in at the start, but still struggling on the first gradual incline. Not going well on the downhills (no confidence) but climbing quite strongly. Nowhere near my pb, but faster than last time I ran back in 2009.

Running 10:00 [2] 1.0 mi (10:00 / mi)
shoes: Innov-8 X-talon 212

Warm up and token warm down.

Sunday May 22, 2011 #

9 AM

Running 1:30:07 11.13 mi (8:06 / mi) +366m 7:21 / mi
ahr:138 max:179 slept:9.5 shoes: New Balances 1064 (3)

Time on feet today. Picked up the Round Sheffield Walk in Graves Park and followed it out to Eccy Woods where I did a full lap of the woods. Cut behind Millhouses Park, then went for an explore and got lost. Relocated off Woodseats main street and finished off with a full lap of Graves Park. It's amazing the difference a few days of consistent running seems to have made. Enjoyed myself today.

C • Round Sheffield Walk 2

Saturday May 21, 2011 #

Note
rhr:60 slept:8.5 weight:158lbs

8 AM

Running 13:39 1.84 mi (7:26 / mi) +31m 7:04 / mi
ahr:137 max:174 shoes: Nike Free Run

Warm up before the parkrun.

Running 17:28 3.05 mi (5:44 / mi) +61m 5:24 / mi
ahr:157 max:163 shoes: Nike Free Run

Sheffield parkrun. My first parkrun victory :-). Just pipped Aidan after getting ahead of him at the top of the climb on the second lap. 20 seconds quicker than two weeks ago, and encouragingly it felt more comfortable, I felt stronger, and I was able to kick on a little bit at the end.

Running 18:23 2.16 mi (8:31 / mi) +50m 7:57 / mi
ahr:132 max:145 shoes: Nike Free Run

Warm down. First bit with Clare, Kelly, Colin and Aidan, then an extra bit on my own.

Friday May 20, 2011 #

6 AM

Running 44:16 5.49 mi (8:04 / mi) +194m 7:16 / mi
ahr:138 max:176 rhr:48 slept:8.5 weight:155.6lbs shoes: New Balances 1064 (3)

After a good stretch and some core work last night, all my niggles had settled for this run around the short Rivelin loop. As I hoped, consistently running for a few days seems to be easing my body back into the routine.

Thursday May 19, 2011 #

6 AM

Running 1:06:44 9.24 mi (7:13 / mi) +41m 7:07 / mi
ahr:137 max:181 rhr:66 slept:8.0 weight:156.3lbs shoes: New Balances 1064 (3)

Another rubbish track session which was way harder than it should have been. I don't remember ever feeling this bad at the start of a training cycle. 8*600 with 200 (50 walk/150 jog) recovery. Plus run to track and hobble to work.

Wednesday May 18, 2011 #

Note
rhr:71 slept:9.0 weight:158.3lbs

6 PM

Running 1:17:57 10.87 mi (7:10 / mi) +196m 6:47 / mi
ahr:139 max:159 shoes: New Balances 1064 (3)

Killed two birds with one run tonight - getting home from work and doing something a little bit longer. I've been driving about a bit for work this week, and it's been making me feel tired, but this run still went OK.

Headed out to Rotherham where I got onto the canal and then followed that back all the way into Sheffield as far as Victoria Quays, then just the short section home. Legs felt good for the first 9 miles, but then stiffened a bit over the last couple. I think I just need to slowly build back up the distance, my body seems to have forgotten how to run.

Tuesday May 17, 2011 #

Note
rhr:64 slept:8.0 weight:156.1lbs (rest day)

Knew I should have run before work. By the time I got home at 8 after a 12 hour day I just couldn't face running.

Monday May 16, 2011 #

7 AM

Running 35:09 4.99 mi (7:03 / mi) +46m 6:51 / mi
ahr:138 max:168 rhr:75 slept:8.0 weight:159lbs shoes: New Balances 1064 (3)

IW.

6 PM

Running 34:22 4.98 mi (6:54 / mi) +93m 6:31 / mi
ahr:140 max:160 shoes: New Balances 1064 (3)

HFW. Wow, I actually felt like I was running properly.

Sunday May 15, 2011 #

Note
slept:6.0 (rest day)

Late night and a lot of red wine and prosecco at an amazing wedding in Scotland. Drove back to Sheffield, now lying on the sofa.

Saturday May 14, 2011 #

8 AM

Running 17:41 3.06 mi (5:47 / mi) +25m 5:39 / mi
ahr:159 max:165 shoes: Asics DS Trainer 15 (8.5)

Newcastle parkrun. 7 seconds faster than last Saturday, and it was really windy, running straight into it for km 1 and 4. Still feeling rubbish when trying to run fast, but at least there is a small improvement from last weekend.

9 AM

Running 15:00 [2] 2.0 mi (7:30 / mi)
shoes: Asics DS Trainer 15 (8.5)

Warm up and warm down.

Friday May 13, 2011 #

Note
rhr:78 slept:8.5 weight:154.8lbs (rest day)

Thursday May 12, 2011 #

Note
rhr:73 slept:8.0 weight:154.3lbs

6 AM

Running 48:06 6.24 mi (7:42 / mi) +14m 7:39 / mi
ahr:139 max:189 shoes: New Balances 1064 (3)

First track session for a good while with PaulF at Don Valley. Easier session to get back into it - 10*400 with 200m (50 walk, 150 jog) recovery. Times all around 76. Whilst not fast, they were better than I was expecting. But like Paul, my running form still feels poor and clunky.

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

Wednesday May 11, 2011 #

Note
rhr:59 slept:8.5 weight:154.1lbs

6 PM

Running 58:37 7.59 mi (7:43 / mi) +241m 7:02 / mi
ahr:140 max:173

Rivelin plus Coppice Track. Starting to get a bit more fluidity into my running, but it all still feels a bit too much like hard work.

Tuesday May 10, 2011 #

Note
rhr:71 slept:8.0 weight:157.1lbs

7 PM

Running 43:32 5.77 mi (7:33 / mi) +203m 6:48 / mi
ahr:143 max:171 shoes: New Balances 1064 (3)

Short Rivelin loop. Quads a little sore on the descents, but other than that not too many other pains. I still don't feel right, chest is tight and my HR is maybe 10 bpm higher than usual. But I don't feel ill, or overly tired, or that I'm coming down with anything, so it's a bit strange.

Monday May 9, 2011 #

6 PM

Strength & conditioning 55:00 [3]
rhr:57 slept:8.0 shoes: New Balances 1064 (3)

Gym session with a good stretch.

Sunday May 8, 2011 #

9 AM

Running 1:22:50 13.1 mi (6:19 / mi) +115m 6:09 / mi
ahr:164 max:176 rhr:61 slept:7.0 weight:155.6lbs shoes: Asics DS Trainer 15 (8.5)

Sheffield Half Marathon. Felt strong until 10, then just ran out of energy and cruised in. HR very high for me, and I just seemed to have little in the tank. However, the positives were:

- the support throughout was fantastic, and it was great to see so many familiar faces en route
- none of my injuries hurt
- I enjoyed myself for the most part
- the high-five with Rick on Eccy Road
- Doug (who I trained with last weekend) ran 90.40 and took over 6 minutes off his pb
- it's a session in the bank

Onwards and upwards.

C • energy 6

Saturday May 7, 2011 #

8 AM

Running 5:26 0.8 mi (6:48 / mi)
ahr:156 max:170 rhr:70 slept:8.5 shoes: Asics DS Trainer 15 (8.5)

Short warm up before the parkrun.

Running 17:48 3.07 mi (5:48 / mi) +61m 5:28 / mi
ahr:165 max:169 shoes: Asics DS Trainer 15 (8.5)

Two aims today:
1. To see how my leg felt when I ran a hard session and whether it would hold up
2. To basically get back in the game, get the heart rate up and make myself hurt.

The time wasn't important, but I still wanted to run under 18. I feel like both aims were achieved. My leg was fine during the race, and while it's stiffened up a little now it's nothing severe. I also got my heart rate nice and high, and the legs turning over quickly before tomorrow. Running strongly, but with no zip, which is exactly what I expected. The aerobic base should be there, and the training planned should build in the speed.

The plan for tomorrow is to have fun, soak up the atmosphere, wave to everybody I know and run around 80 minutes.

Then 10k training can start next week, with the 'A race' being the Great Yorkshire 10k on October 9th.

C • +ve 1

Running 12:30 1.35 mi (9:15 / mi) +34m 8:34 / mi
ahr:132 max:147 shoes: Asics DS Trainer 15 (8.5)

Warm down with Kelly, Liz, Clare and Jodie.

Friday May 6, 2011 #

Note
rhr:76 slept:8.0 weight:157.2lbs

Thursday May 5, 2011 #

Note
rhr:77 slept:9.0 weight:156.3lbs

Wednesday May 4, 2011 #

Note
rhr:88 slept:9.0 weight:158.3lbs

Tuesday May 3, 2011 #

Note
rhr:75 slept:10.0 weight:156.7lbs

Strength & conditioning 45:00 [3]
(injured) shoes: New Balances 1064 (3)

There seems to be a correlation between the reduction in the number of gym and circuits sessions I've done and the increase in the number of injuries and niggles I've got (I'm sure all the extra road mileage has nothing to do with it). So I'm making an effort to get down to the gym more often to do some strength and core work.

Monday May 2, 2011 #

Note
(injured) (rest day)

Long journey back from Aviemore. A great weekend, but I'm a bit broken, and the back of my right knee in particular is quite sore. A few easy days before next weekend, stretching and a lot of sleep are now in order.

Sunday May 1, 2011 #

6 PM

Running 1:23:08 10.33 mi (8:03 / mi) +124m 7:45 / mi
ahr:132 max:146 shoes: New Balance 1064 (2)

I'm injured. There are two things hurting enough to make me think I shouldn't be running. But when you're in Aviemore, and the weather is perfect, you just can't not get out.

With Doug again, but this time Tosh (the stag) and Andy as our bike outriders who also set up our mobile drinks stops. Just had such a beautiful run through Rothiemurchus and round Loch an Eilein. Feeling pretty rubbish, tired after two big nights out in a row, little sleep and lots of beer. But at the same time full of life!

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