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Training Log Archive: MikeS

In the 31 days ending Oct 31, 2011:

activity

time

miles

Running

25:32:23

208.86

(7:20)

336.13

(4:34)

3506

Strength & conditioning

3:15:00

Total

28:47:23

208.86

336.13

3506

1:33

0:00

» now

Monday Oct 31, 2011 #

6 AM

Running 46:38 6.2 mi (7:31 / mi) +179m 6:54 / mi
ahr:125 max:146 shoes: New Balance 1080 (1) (9)

The now usual winter pre-work loop. Saw PaulF on Eccy Road quite a long time before he saw me - the running style and blue gillet are quite distinctive.

C • Recognition 2

7 PM

Strength & conditioning 30:00 [3]

Core and strength work.

Sunday Oct 30, 2011 #

9 AM

Running race 36:54 6.07 mi (6:05 / mi) +136m 5:41 / mi
ahr:149 max:156 shoes: Innov-8 X-talon 212

Sheffield TenTenTen race. 4th place.

Really excellent race around Endliffe, Bingham and Whitely Woods. Started off with a lap of the field in Endcliffe Park (bringing back memories of ShUOC intervals), and then out onto Rustlings Road (closed to traffic) and up to the entrance to Bingham Park. Immediately left, and up the steep little hill to the path going through the woods. Across Hangingwater Road (also closed to traffic), then a nice technical section through Whitely Woods before descending down the main path all the way to Hunters Bar roundabout and up to the finish. Two laps of 5k.

Set off at sensible pace and was in about tenth after the lap of the field. Moved up into 5th place by the top of the first climb, and then got into fourth coming back into Endcliffe Park on the way back down. Didn't make any inroads into the gap to third on the outward section of the second lap, but had a large gap behind, so there wasn't much to race for on the inward section.

Good fun, enjoyed myself.

C • technical? 2

Running 6:15 [2] 0.64 mi (9:46 / mi) +9m 9:21 / mi
ahr:99 max:115 shoes: Innov-8 X-talon 212

Jog down to Endcliffe Park from where I'd parked.

Running 22:41 [2] 2.68 mi (8:28 / mi) +85m 7:42 / mi
ahr:117 max:129 shoes: Innov-8 X-talon 212

Longer warm down in reverse round most of the lap, and back to the car.

Saturday Oct 29, 2011 #

11 AM

Running 45:02 5.43 mi (8:18 / mi) +190m 7:29 / mi
ahr:129 max:149 shoes: New Balances 1064 (3)

Very easy around the short Rivelin loop. Parkrun non-attendance due to two factors:
1. Race tomorrow
2. Too many beers and a late one last night

Friday Oct 28, 2011 #

6 AM

Running 47:53 7.07 mi (6:46 / mi) +5m 6:45 / mi
ahr:124 max:154 shoes: Asics Gel Hyperspeed (8.5)

Track with PaulF. 3*2k and then 4*150 in/outs. Aiming for 10k pace on the 2k reps, but a little off the pace today in 6.52, 6.48, 6.45. But did feel strong.

Thursday Oct 27, 2011 #

6 AM

Running 49:03 6.29 mi (7:48 / mi) +180m 7:10 / mi
ahr:123 max:142 shoes: New Balances 1064 (3)

Rainy morning run. But on the plus side, I did get to wear my new waterproof jacket.

Wednesday Oct 26, 2011 #

7 PM

Running 1:06:45 9.25 mi (7:13 / mi) +79m 7:02 / mi
ahr:128 max:140 shoes: New Balances 1064 (3)

Meadowhall loop. Legs quite sprightly at the start, but heavy by the end. A bit clunky tonight.

Tuesday Oct 25, 2011 #

5 PM

Running 14:12 [2] 2.0 mi (7:06 / mi) +3m 7:04 / mi
ahr:119 max:129 shoes: Asics Gel Hyperspeed (8.5)

Work to track.

Running 40:38 4.16 mi (9:46 / mi) +2m 9:45 / mi
ahr:134 max:160 shoes: Asics Gel Hyperspeed (8.5)

15*400 in pairs. I ran with Paul, and they were supposed to be at 5k pace. Ended up being a little quicker.

72, 73, 73, 73, 73
73, 73, 71, 73, 73
72, 73, 73, 73, 71

So pretty consistent. Got very wet when the heavens opened half way through.

Running 14:47 2.04 mi (7:14 / mi) +28m 6:57 / mi
ahr:134 max:140 shoes: Asics Gel Hyperspeed (8.5)

Back to work. The security guard nearly didn't let me back in.

Monday Oct 24, 2011 #

7 AM

Running 36:37 4.99 mi (7:21 / mi) +45m 7:09 / mi
ahr:119 max:133 shoes: New Balances 1064 (3)

Plod IW.

7 PM

Running 37:27 4.98 mi (7:31 / mi) +90m 7:07 / mi
ahr:127 max:169 shoes: New Balances 1064 (3)

Plod HFW.

Sunday Oct 23, 2011 #

12 PM

Running 29:10 4.99 mi (5:51 / mi) +6m 5:49 / mi
ahr:153 max:163

SYXC league race 1 - Clifton Park.

A good turnout from the HHS men for this one. Four laps of what turned out to be a tough course around the park, with a couple of sharp climbs on each lap. I abandoned my usual technique of going off steady and then trying to speed up, and just went off hard and tried to hang on. It seemed to work OK, and that wasn't a bad race to start the season. I finished in 14th, and 7th Hallamshire runner. Lap times of 7.02, 7.22, 7.26, 7.20.

Running 20:00 [2] 3.0 mi (6:40 / mi)
shoes: Asics Hyper XC

Warm up and warm down.

6 PM

Strength & conditioning 15:00 [3]

Core session.

Saturday Oct 22, 2011 #

8 AM

Running 16:51 2.17 mi (7:46 / mi) +79m 6:59 / mi
ahr:124 max:142 shoes: Asics Gel Hyperspeed (8.5)

Down to parkrun.

Running 16:56 3.06 mi (5:32 / mi) +60m 5:13 / mi
ahr:153 max:164 shoes: Asics Gel Hyperspeed (8.5)

Sheffield Hallam parkrun, 1st place.

Throat still sore, but hasn't got any worse or developed into any kind of cold. Feeling much better in myself this morning after the first decent night's sleep for a week, so wanted to clear the system.

I felt slow today, so was surprised by the time. Stu Maycock is taking massive chunks off his time each week, and he was right on my shoulder all the way until the top of the second lap. He then just kicked past on Rustling Road and pulled out 10m, which I couldn't get back. I started to make slight inroads as we turned right into the final little loop, and then put on a sprint finish and got him about 5 metres from the line.

Running 21:13 2.71 mi (7:50 / mi) +126m 6:51 / mi
ahr:132 max:145 shoes: Asics Gel Hyperspeed (8.5)

Warm down with Dave Nolan to the top of Greystones, then back down Eccy Road to meet my parents for brunch.

Friday Oct 21, 2011 #

Note
(rest day)

Throat still a bit sore, was out late at a networking do and slept poorly so decided to call in a rest day.

Thursday Oct 20, 2011 #

12 PM

Running 33:29 [2] 5.0 mi (6:42 / mi) +40m 6:32 / mi
shoes: New Balances 1064 (3)

At lunch. Sore throat, so taking it easy.

Wednesday Oct 19, 2011 #

7 PM

Running 50:26 7.0 mi (7:12 / mi) +87m 6:56 / mi
ahr:128 max:146 shoes: New Balances 1064 (3)

Pounded the pavements in an attempt to relieve some of my stress and frustration. It normally works. It didn't tonight.

Tuesday Oct 18, 2011 #

6 AM

Running 48:02 6.22 mi (7:44 / mi) +190m 7:03 / mi
ahr:124 max:181 shoes: New Balances 1064 (3)

Cold, dark, wet and windy. Welcome to winter training.

Monday Oct 17, 2011 #

12 PM

Running 35:05 4.99 mi (7:02 / mi) +43m 6:51 / mi
ahr:126 max:144 shoes: VJ Integrator (8.5)

Run at lunch. Pretty beaten up from yesterday, my back in particular is quite stiff. Just not used to this terrain running lark.

7 PM

Strength & conditioning 30:00 [3]

Sunday Oct 16, 2011 #

Event: Compass Sport Cup Final

12 PM

Running 1:09:00 7.87 mi (8:46 / mi) +369m 7:39 / mi
ahr:152 max:162 shoes: VJ Integrator (8.5)

CSC final at Longshaw. 14th place on the brown course, which was pretty much what I was expecting. But just needed 15 seconds to gain 3 more places! Started off pretty scrappy, missing 1, 3 and 5. Dodgy route to 10 (went right round but probably should have gone straighter) and then missed 11. That was a couple of minutes of lost time. Got it together after that, and felt like I ran the middle section strongly. Caught Matt F at 22 after he had missed, then tried to hang on for the last loop where I was tiring badly. Just a small miss at 23, when I ran to a control that I knew wasn't mine!

Good fun, and SYO won my miles, so that was great.

Note: Nearly got a fastest split. After absolutely gutting myself down the hill to number 19 I was still 2 seconds behind Oleg!

Saturday Oct 15, 2011 #

8 AM

Running 16:48 2.11 mi (7:57 / mi) +62m 7:17 / mi
ahr:118 max:130 shoes: Asics Gel Hyperspeed (8.5)

Down to the parkrun.

Running 17:04 3.08 mi (5:33 / mi) +61m 5:13 / mi
ahr:152 max:160 shoes: Asics Gel Hyperspeed (8.5)

Sheffield Hallam parkrun - 1st.

Tired today, no real zip in the legs. Got round, but it was hard work and a little slower than the last few times. Had a good battle with Stu Maycock for the first lap, but managed to pull away on the second climb. Lost a few seconds in a head on collision with a female jogger, who over-reacted ever so slightly to the incident.

Running 41:35 5.38 mi (7:44 / mi) +144m 7:08 / mi
ahr:129 max:142 shoes: Asics Gel Hyperspeed (8.5)

Extended run home. Had run out of energy by the time I got back.

Friday Oct 14, 2011 #

7 AM

Running 53:00 [3] 8.0 mi (6:37 / mi)
shoes: Asics Gel Hyperspeed (8.5)

Birthday track session. On my own as PaulF under the weather. 5*1 mile at target 10k pace with 400m jog recovery. Off the pace in the first two, but got it back in the last three. 5.25, 5.24, 5.22, 5.20, 5.19.

C • Well done 4

Thursday Oct 13, 2011 #

7 AM

Strength & conditioning 30:00 [3]

7 PM

Running 35:00 [3] 4.5 mi (7:47 / mi)
shoes: New Balances 1064 (3)

Short road loop.

Wednesday Oct 12, 2011 #

7 PM

Running 54:15 6.97 mi (7:47 / mi) +189m 7:10 / mi
ahr:130 max:147 shoes: New Balances 1064 (3)

Loooong day at work, so didn't get out until late, but as always, glad I forced myself out of the door, as it made me feel much better. Broomhill, Hangingwater, Greystones, Eccy Road, Hanover Way. Enjoyed it.

Tuesday Oct 11, 2011 #

7 AM

Strength & conditioning 30:00 [3]

5 PM

Running 1:03:26 8.58 mi (7:23 / mi) +29m 7:19 / mi
ahr:136 max:164 shoes: Asics Gel Hyperspeed (8.5)

Track session at our new Tuesday location of Don Valley. 10*600m starting every three minutes. I thought my legs were feeling ok after Sunday, but I very soon changed my mine. It was hard work tonight, and the last three reps were especially tough. But I did manage to maintain my pace pretty well with all times between 1.54 and 1.56.

Plus run to and from work.

Monday Oct 10, 2011 #

7 AM

Running 47:30 6.21 mi (7:39 / mi) +170m 7:03 / mi
ahr:125 max:146 shoes: New Balances 1064 (3)

Broomhill, Hangingwater, through the parks, Eccy Road, Hanover Way before work. Hamstrings a bit tight and hips a bit stiff, but overall legs OK.

Sunday Oct 9, 2011 #

9 AM

Running 14:01 1.72 mi (8:09 / mi) +26m 7:47 / mi
ahr:115 max:131 shoes: Asics Gel Hyperspeed (8.5)

Warm up run down into town.

Running 34:46 6.25 mi (5:34 / mi) +61m 5:24 / mi
ahr:158 max:165 shoes: Asics Gel Hyperspeed (8.5)

Great Yorkshire Run, 24th place.

Disappointed with the time, as I was aiming for sub-34 and ended up being quite a way off that. But less disappointed with the performance, as the time wasn't too bad comparatively, and I beat a couple of people I hadn't beaten before. So trying to take the positives.

Started off too fast, ran the first 1km in just under 3 minutes, and the first mile in 4.55. I was ahead of Jo Pavey at that point, and got a bit of TV time as I ran with the leading two women for about 1k. Got caught by the third woman at 3k, and got some more TV time as I ran with her for about 3k. Got caught by a pack of four runners at just after 6k, but managed to stick with them and pull away again on the horrible two climbs in the last km.

Started well, finished well, but lost it a bit in the middle. I need to race this distance more, my last 10k was August 2010.

Running 10:00 [2] 0.5 mi (20:00 / mi)
shoes: Asics Gel Hyperspeed (8.5)

Token warm down.

4 PM

Note

Just watched the Chicago marathon live streaming. Moses Mosop set a new course record of 2.05.36, but was 'only at 85%' because of his achilles. I can't believe it's been a year since I was dying on those roads!

Saturday Oct 8, 2011 #

10 AM

Running 30:28 4.15 mi (7:20 / mi) +54m 7:03 / mi
ahr:121 max:143 shoes: Asics Gel Hyperspeed (8.5)

Down to Penistone Road, then along the race route to the (very sharp) turning point on Herries Road, and then back to Shalesmoor roundabout. Did 5 * c.100m strides on the way back. Looks like it's going to be into the wind on the way out.

C • Into to the wind 2

Friday Oct 7, 2011 #

7 PM

Strength & conditioning 30:00 [3]

Core and strength session.

Thursday Oct 6, 2011 #

6 AM

Running 37:32 4.85 mi (7:45 / mi) +4m 7:43 / mi
ahr:114 max:145 shoes: Asics Gel Hyperspeed (8.5)

Sharpener session at Don Valley with PaulF. 8*200 at 10k pace with 200m jog recovery. Did them into the wind, and the wrong way round the track. Times 37 to 39, which was slightly faster than target pace, but still comfortable.

C • Heresy 2

Wednesday Oct 5, 2011 #

12 PM

Running 34:36 5.01 mi (6:55 / mi) +43m 6:44 / mi
ahr:129 max:142

What was supposed to be, and what felt like, a very easy run. Need to be a little careful as not feeling quite 100%.

7 PM

Strength & conditioning 15:00 [3]

Core session.

Tuesday Oct 4, 2011 #

6 AM

Running 42:03 5.97 mi (7:03 / mi) +5m 7:01 / mi
ahr:129 max:160 shoes: Asics Gel Hyperspeed (8.5)

Taper track session with PaulF. 3*1 mile at target race pace (5.21) with 800m jog recovery. Actual times:

5.21
5.20
5.16

Legs feeling good, but breathing not quite right. Got an annoying tickly cough which I'm hoping will disappear quickly.

Lap of bowl to warm up, 3 laps round the track to warm down.

Monday Oct 3, 2011 #

7 AM

Running 23:05 3.11 mi (7:26 / mi) +49m 7:05 / mi
ahr:122 max:135 shoes: New Balances 1064 (3)

IW from garage.

5 PM

Running 20:46 3.09 mi (6:43 / mi) +17m 6:36 / mi
ahr:132 max:143 shoes: New Balances 1064 (3)

From work to the garage.

Strength & conditioning 15:00 [3]

Core session.

Sunday Oct 2, 2011 #

1 PM

Running 57:49 7.64 mi (7:34 / mi) +247m 6:53 / mi
ahr:132 max:149 shoes: New Balances 1064 (3)

Rivelin plus Coppice Track. I expected my legs to feel like lead after yesterday, but they weren't too bad and even bordered on spritely.

Saturday Oct 1, 2011 #

8 AM

Running 17:44 [2] 2.3 mi (7:42 / mi) +42m 7:17 / mi
ahr:117 max:126 shoes: Asics Gel Hyperspeed (8.5)

Warm up for parkrun.

Running 16:58 3.05 mi (5:34 / mi) +64m 5:13 / mi
ahr:154 max:162

Sheffield Hallam parkrun, 3rd place.

I was hoping to give my pb a good run for it's money today, but unfortunately it didn't happen and I was 9 seconds down. Perhaps relaxed a bit too much on the downhill section of the first lap, but still felt like I was pushing as hard as I could. Oh well.

Running 18:19 [2] 1.99 mi (9:11 / mi) +48m 8:33 / mi
ahr:116 max:127 shoes: Asics Gel Hyperspeed (8.5)

Warm down with Paul.

2 PM

Running 19:25 2.47 mi (7:52 / mi) +79m 7:09 / mi
ahr:131 max:150 shoes: Asics Hyper XC

From the car park to the race arena, and then a lap of the course with the boys.

Running 11:18 2.01 mi (5:37 / mi) +59m 5:09 / mi
ahr:158 max:163 shoes: Asics Hyper XC

Northern XC relays, second leg for the second team. Stu Maycock ran first, and set me off just behind a little pack of runners who I could chase down. Didn't make any inroads on the first downhill section as I couldn't get my legs moving fast enough. But then dug in up the climb and pulled back the pack and got past them at the top of the short steep section. Held on to the finish. Happy with the way I ran after this morning. First team got fourth place. Cracking day for a bit of XC.

Running 9:51 1.09 mi (9:01 / mi) +22m 8:29 / mi
ahr:134 max:140 shoes: Asics Hyper XC

Token warm down.

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