Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MikeS

In the 31 days ending Dec 31, 2012:

activity # timemileskm+m
  Running26 25:21:31 209.92(7:15) 337.84(4:30) 3631
  Strength & conditioning8 3:40:00
  Total33 29:01:31 209.92 337.84 3631

«»
2:55
0:00
» now
SaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMo

Monday Dec 31, 2012 #

10 AM

Running 1:36:49 intensity: (28:56 @2) + (1:00:42 @3) + (2:55 @4) + (4:16 @5) 12.03 mi (8:03 / mi) +437m 7:14 / mi
ahr:134 max:188 shoes: Mizuno Harrier

Along the bottom of Rivelin and then the A57 out to the dam, up to Wyming Brook via the track and back along the top. Wet, muddy and slippy. Good fun, although running up the A57 into the wind and driving rain wasn't hugely pleasant.
3 PM

Strength & conditioning 30:00 [3]

Core and strength work.
5 PM

Note

As another year draws to a close, I thought I’d make some notes on the last 12 months of running. Please feel free to ignore my ramblings!

Overall, it’s been quite successful. I’ve run 5km, 10km and half marathon pbs. The most pleasing was the 10km race, where I massively exceeded my expectations of what time I could run. I’m going to struggle to get that any quicker, and to be honest, wouldn’t be too bothered if I didn’t. There is definitely still time to be knocked off 5km and half marathon pbs.

Unfortunately, the marathon pb once more alluded me. The most disappointing was Las Vegas, where I thought I’d got the training about right. But I didn’t get much luck with the weather, and I’m not sure what impact the flight had. I also think there is a mental element in the mix as well, which I need to figure out.

Looking forward to 2013, I’ve entered London again and so training for that begins quite soon. I don’t intend to change much compared to what I did for Vegas, but I will pay more attention to my diet and see if I can get myself a bit lighter and trimmer.

I start a new job at the end of February, and I’m hoping that doesn’t disrupt training too much. I don’t think it will – especially as my new boss is a mega-keen marathon runner and one of my objectives is to coach her to a sub-4 time at Manchester in April!

After that, I’m not sure. Much to Emma’s delight, Dave bought me a book called ‘World’s Ultimate Running Races’ for Christmas. I’m going to have a read of that and see if anything grabs my interest – the Great Wall of China half marathon already looks pretty cool. I’d also like to get my 5k and half marathon pbs down. I enjoyed the Great North Run and may have another go at that. I will even do some orienteering at the Scottish 6 Days, and I might run the long course this time.

In the back of my mind, I’ve still got a hankering for an ultra and ultimately an Ironman. Although I’ve got a lot of work to do before Emma agrees to either of those.

Lots of things to look forward to in 2013!

Sunday Dec 30, 2012 #

10 AM

Running 1:11:34 intensity: (25:22 @2) + (41:36 @3) + (1:02 @4) + (3:34 @5) 10.03 mi (7:08 / mi) +282m 6:34 / mi
ahr:134 max:175 shoes: New Balance 1080 (3) (9)

A bit of a step back today, a real struggle of a run. Stomach sore (not sure if it was a muscular strain or food related pain) and lots of other little niggles. Weighed myself. Oh dear.

Saturday Dec 29, 2012 #

8 AM

Running 17:14 intensity: (33 @2) + (1:40 @3) + (14:10 @4) + (51 @5) 3.13 mi (5:30 / mi) +26m 5:22 / mi
ahr:148 max:172 shoes: Asics Gel Hyperspeed (3) (8.5)

Another very soggy parkrun. So bloated and overweight, I really have eaten and drunk too much over the last couple of weeks. Need to get back on the straight and narrow ASAP in the New Year. Used the 'Virtual Racer' function on the new watch, and uploaded my time from Tuesday to race against. I was 18 seconds quicker which was good.

Running 49:35 intensity: (8:28 @2) + (41:07 @3) 7.26 mi (6:50 / mi) +50m 6:41 / mi
ahr:132 max:139 shoes: Asics Gel Hyperspeed (3) (8.5)

Run home. The rain got heavier, and I got wetter.

Thursday Dec 27, 2012 #

8 AM

Strength & conditioning 20:00 [3]

Core and strength work. Waiting for the rain to stop.

Running 59:01 intensity: (30:22 @2) + (28:32 @3) + (7 @4) 8.35 mi (7:04 / mi) +27m 7:00 / mi
ahr:128 max:151 shoes: Mizuno Harrier

Big Waters and Three Hills run. Only got caught in one shower, but it was icy cold. Also made a slight route choice error and ended up running through shin deep water for 200m. First run with my new Garmin 610 that I got from Father Christmas. Not used many of the options yet, but I do like that it has a vibrate function.

Wednesday Dec 26, 2012 #

9 AM

Running 15:08 intensity: (8:38 @2) + (31 @3) + (5:59 @4) 2.01 mi (7:32 / mi) +4m 7:29 / mi
ahr:119 max:153 shoes: Asics Gel Hyperspeed (3) (8.5)

Warm up.

Running 16:59 intensity: (25 @2) + (1:05 @3) + (10:41 @4) + (4:48 @5) 3.08 mi (5:31 / mi) +12m 5:27 / mi
ahr:151 max:158 shoes: Asics Gel Hyperspeed (3) (8.5)

Boxing Day Pudding Run, 12th place.

Ran virtually the same time as last year, and while I don't care at all about times at the moment, it was still a nice surprise given how slow I was at the parkrun yesterday. I also didn't get beaten by any women this year. Managed to get my HR to it's highest level for a while, which hopefully means I'm recovering and my body is prepared to let me push on again.

Running 8:21 intensity: (2:50 @2) + (5:31 @3) 1.17 mi (7:10 / mi) +7m 7:02 / mi
ahr:131 max:140 shoes: Asics Gel Hyperspeed (3) (8.5)

Short warm down.

Tuesday Dec 25, 2012 #

8 AM

Running 4:06 intensity: (3:13 @2) + (23 @3) + (3 @4) + (27 @5) 0.49 mi (8:24 / mi) +3m 8:15 / mi
ahr:121 max:159 shoes: Asics Gel Hyperspeed (3) (8.5)

From the car to the start. Very wet.

Running 17:32 intensity: (1:07 @2) + (16 @3) + (14:53 @4) + (1:16 @5) 3.09 mi (5:40 / mi) +24m 5:32 / mi
ahr:149 max:167 shoes: Asics Gel Hyperspeed (3) (8.5)

Newcastle parkrun, 2nd place.

Very very wet. Started steady and then moved through the field. About 20 seconds behind the winner, but well clear of third. The course was quite water-logged, but I felt much stronger running than I have for a while.

Running 4:35 [2] 0.6 mi (7:38 / mi) +92m 5:10 / mi
ahr:82 max:137 shoes: Asics Gel Hyperspeed (3) (8.5)

Back onto the course to meet Dad and run the last bit with him (he smashed is pb by over 30 seconds) and then back to the car.

Monday Dec 24, 2012 #

8 AM

Running 1:23:37 intensity: (24:31 @2) + (55:31 @3) + (3:23 @4) + (12 @5) 12.0 mi (6:58 / mi) +64m 6:51 / mi
ahr:133 max:161 shoes: New Balance 1080 (3) (9)

A lap of the short Carr, Big Waters to Weetslade, Gosforth Park, Brunton, home. Starting to run more smoothly again, but still a few little niggles here and there, mostly in my left ankle and foot.

Sunday Dec 23, 2012 #

10 AM

Running 1:20:00 [3] 10.0 mi (8:00 / mi)
shoes: Mizuno Harrier

The day didn't start too well when I felt really dizzy and sick when I first got out of bed. After a lie down and forcing some food down there was thankfully a massive improvement. Then Dave and I had a great Skype chat with RobB and Candyman. Got to admire Rob's beard. Then it was time to go running. My plan was to run to Plessey Woods and meet my parents who were at the orienteering event there. Dave joined me for the first 5 miles before he turned round and headed back home. Got to Plessey and went for a jog round the woods with Mal. My watch died just after Dave and I parted ways so overall time and distance are an estimate. But with no watch I was free, and that's the best I've felt running since Vegas.

Saturday Dec 22, 2012 #

8 AM

Running 17:44 intensity: (10:18 @2) + (4:38 @3) + (46 @4) + (2:02 @5) 2.32 mi (7:39 / mi) +77m 6:56 / mi
ahr:127 max:166 shoes: Asics Gel Hyperspeed (3) (8.5)

Down to parkrun. Wet.

Running 17:10 intensity: (2:44 @2) + (35 @3) + (9:49 @4) + (4:02 @5) 3.05 mi (5:38 / mi) +61m 5:18 / mi
ahr:152 max:157 shoes: Asics Gel Hyperspeed (3) (8.5)

Sheffield Hallam parkrun, 6th place.

Wetter.

Running 34:13 intensity: (28:19 @2) + (5:54 @3) 4.22 mi (8:07 / mi) +125m 7:26 / mi
ahr:119 max:136 shoes: Asics Gel Hyperspeed (3) (8.5)

Home. Soaked.

Friday Dec 21, 2012 #

5 PM

Strength & conditioning 30:00 [3]
(rest day)

Core and strength work.

Thursday Dec 20, 2012 #

7 AM

Running 36:00 [3] 5.0 mi (7:12 / mi)
shoes: New Balance 1080 (3) (9)

IW. Wet (extremely).

Wednesday Dec 19, 2012 #

7 AM

Running 36:23 intensity: (15:36 @2) + (19:05 @3) + (35 @4) + (1:07 @5) 5.0 mi (7:17 / mi) +46m 7:05 / mi
ahr:132 max:169 shoes: New Balance 1080 (3) (9)

IW. Windy.
4 PM

Running 35:44 intensity: (21:59 @2) + (13:36 @3) + (9 @4) 4.96 mi (7:12 / mi) +87m 6:50 / mi
ahr:126 max:145 shoes: New Balance 1080 (3) (9)

HFW. Wet (very).
5 PM

Strength & conditioning 30:00 [3]

Core and strength work.

Tuesday Dec 18, 2012 #

12 PM

Running 42:02 intensity: (9:58 @2) + (21:26 @3) + (10:38 @4) 6.14 mi (6:51 / mi) +112m 6:29 / mi
ahr:137 max:150 shoes: New Balance 1080 (3) (9)

At lunch. Still got a few little niggles, running not coming naturally at the moment.

Monday Dec 17, 2012 #

7 AM

Running 36:29 intensity: (21:21 @2) + (15:08 @3) 5.0 mi (7:18 / mi) +46m 7:06 / mi
ahr:125 max:140 shoes: New Balance 1080 (3) (9)

IW. Dark.
6 PM

Running 35:59 intensity: (16:45 @2) + (18:54 @3) + (20 @4) 5.0 mi (7:12 / mi) +86m 6:50 / mi
ahr:129 max:147 shoes: New Balance 1080 (3) (9)

HFW. Wet.
7 PM

Strength & conditioning 20:00 [3]

Core and strength work.

Sunday Dec 16, 2012 #

8 AM

Running 2:01:36 intensity: (1:00:06 @2) + (55:21 @3) + (6:09 @4) 15.82 mi (7:41 / mi) +496m 7:00 / mi
ahr:129 max:148 shoes: Mizuno Harrier

From Paul's house to Stanage Pole and back. Sociable pace all the way, but both of us struggling a little bit at the moment. Paul is recovering from illness, and I am recovering from Vegas, but it was enjoyable nonetheless. Quite warm compared to recent days.

Saturday Dec 15, 2012 #

8 AM

Running 19:10 intensity: (13:27 @2) + (5:43 @3) 2.64 mi (7:15 / mi) +94m 6:32 / mi
ahr:125 max:137 shoes: Asics Gel Hyperspeed (3) (8.5)

Sleepy.

Running 17:26 intensity: (2:34 @2) + (23 @3) + (12:29 @4) + (2:00 @5) 3.06 mi (5:42 / mi) +63m 5:22 / mi
ahr:151 max:157 shoes: Asics Gel Hyperspeed (3) (8.5)

Sheffield Hallam parkrun, 2nd place.

Slow. Painful. Rubbish.

Running 30:16 intensity: (13:41 @2) + (16:29 @3) + (6 @4) 4.03 mi (7:31 / mi) +117m 6:54 / mi
ahr:131 max:145 shoes: Asics Gel Hyperspeed (3) (8.5)

Laboured.

Thursday Dec 13, 2012 #

12 PM

Running 32:57 intensity: (11:05 @2) + (21:52 @3) 5.0 mi (6:36 / mi) +41m 6:26 / mi
ahr:132 max:144 shoes: New Balance 1080 (3) (9)

At lunch.

Wednesday Dec 12, 2012 #

12 PM

Running 33:16 intensity: (5:40 @2) + (26:07 @3) + (1:29 @4) 4.99 mi (6:40 / mi) +42m 6:30 / mi
ahr:136 max:154 shoes: New Balance 1080 (3) (9)

At lunch.
7 PM

Strength & conditioning 30:00 [3]

Core and strength work.

Tuesday Dec 11, 2012 #

7 AM

Running 36:34 intensity: (17:47 @2) + (18:47 @3) 5.02 mi (7:17 / mi) +45m 7:05 / mi
ahr:127 max:144 shoes: New Balance 1080 (3) (9)

IW.
6 PM

Running 34:56 intensity: (9:30 @2) + (23:27 @3) + (1:59 @4) 4.95 mi (7:03 / mi) +92m 6:40 / mi
ahr:135 max:152 shoes: New Balance 1080 (3) (9)

Monday Dec 10, 2012 #

8 PM

Strength & conditioning 30:00 [3]

Core and strength work.

Sunday Dec 9, 2012 #

8 AM

Running 1:34:44 [3] 10.71 mi (8:51 / mi) +449m 7:50 / mi
shoes: Mizuno Harrier

I'd left my car at the Maynard Arms in Grindleford after a wedding last night, and managed to persuade Paul to join me in the run to go and collect it. He wanted a little more distance so ran to mine, and then we went down to Hunters Bar, up the parks, across Houndkirk Road and down Padley Gorge. It was pretty windy up on the edge of Burbage, and that was the moment the rain started. Then the sun came out just as we'd finished. The run did my (mild) hangover the world of good. Marathon recovery seems to be coming along nicely, going to try something quicker on Thursday.

Saturday Dec 8, 2012 #

7 AM

Running 1:00:44 intensity: (45:30 @2) + (12:13 @3) + (2:36 @4) + (25 @5) 7.02 mi (8:39 / mi) +240m 7:49 / mi
ahr:126 max:156 shoes: Mizuno Harrier

Met Paul at Hunters Bar and ran up the parks via Foxall Lane, and back down Porter Clough. Lovely morning, but very icy up at the top, with a couple of ropey moments. Good to catch up with Paul, and legs not feeling too bad, still a little tender on the downhills. Then volunteered at the parkrun after.

Friday Dec 7, 2012 #

7 PM

Strength & conditioning 30:00 [3]

Core and strength work.

Thursday Dec 6, 2012 #

3 PM

Running 26:33 [2] 3.66 mi (7:15 / mi) +114m 6:37 / mi
shoes: New Balance 1080 (3) (9)

These transatlantic flights are playing havoc with my sleeping patterns, but they are letting me get through a lot of films.

Flew back overnight, landed in Gatwick at 10, back in Sheffield for 3. Legs were feeling a bit better so went out for a little stretch. Still sore. And it's cold and wet here.

Just downloaded the GPS and HR data from Sunday. Not pretty reading! My HR was high right from the beginning, much more so than the tempo sessions I have been doing. Strange.

Wednesday Dec 5, 2012 #

Note
(rest day)

Travelling home. Legs still wrecked, this may be the worse they've been after a marathon.

Tuesday Dec 4, 2012 #

Note
(rest day)

Shopping.

Monday Dec 3, 2012 #

Note
(rest day)

Emma and I threw ourselves off an 855 foot tall building. Awesome.

Sunday Dec 2, 2012 #

Event: Las Vegas Marathon
 
3 PM

Running race 2:55:20 intensity: (1:01 @2) + (33:52 @3) + (2:20:27 @4) 26.21 mi (6:41 / mi) +170m 6:33 / mi
ahr:146 max:154 shoes: Asics Gel Hyperspeed (3) (8.5)

Las Vegas marathon, 17th place. Winner 2.33.

Well, that wasn't what I was hoping for. There were a couple of factors that didn't help, but ultimately, yet again, I just didn't get it right on the day. It's frustrating, because I feel I got the training right and that I'm in much better shape than the time suggests. I couldn't have done much more, throwing up at 24 miles and ending up in the medical tent at the end - again!

Unfortunately for me, Vegas is having an unseasonably warm start to December and temperatures are 10 higher than average. That made race temperature 72. On top of that, it was windy, with a speed of 30 mph gusting to 44 mph. The first seven and last three miles of the course were on the strip, but the other 16 were out and backs on deserted roads in the dark in north Las Vegas. I was running all this on my own because of the spread of runners at the front of the field (after being ill at 24 and kind of staggering to the finish, I only got passed by one person) so got no shelter from the wind. The last 6 miles were pretty much all into the wind. That made it physically and mentally quite tough.

But saying all that, whilst it probably wasn't pb conditions, I should have been quicker. I don't think I got my fuelling right. I took on a gel every 30 minutes and also drank water at most stations. I had coke with me which I drank throughout. All the gels seemed to upset my stomach, and I was still being sick well after the race finished. That's definitely something I still haven't worked out. Is more or less better? I certainly took on a lot less in my long training runs.

So would I do the race again? Yes, but I'd do the half as the entire course is on the strip. It is an amazing experience to be able to run through the neon lights with Las Vegas Boulevard completely to yourself. There is a great atmosphere on the half course, but that gets lost on the full course when it gets out of town. Still enjoyed myself.

Now to go jump off a big building.
C • Weather 4

Saturday Dec 1, 2012 #

3 PM

Running 21:44 [2] 2.91 mi (7:28 / mi)
ahr:119 max:130 shoes: Asics Gel Hyperspeed (3) (8.5)

Short leg stretch.

« Earlier | Later »