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Training Log Archive: MikeS

In the 31 days ending Mar 31, 2014:

activity # timemileskm+m
  Running23 17:59:04 145.14 233.59 2759
  Cross-training13 5:39:58
  Strength & conditioning15 4:40:00
  Total34 28:19:02 145.14 233.59 2759
  [1-5]34 27:19:02

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Monday Mar 31, 2014 #

7 AM

Running 34:28 intensity: (29:13 @2) + (1:52 @3) + (7 @4) + (3:16 @5) 4.64 mi (7:26 / mi) +15m 7:21 / mi
ahr:123 max:172 shoes: New Balance 1080 (7) (9)

IW.
6 PM

Running 33:51 intensity: (20:28 @2) + (13:23 @3) 4.61 mi (7:21 / mi) +119m 6:48 / mi
ahr:126 max:143 shoes: New Balance 1080 (7) (9)

HFW, followed by a painful sports massage.
C • HFW, PSM 1

Sunday Mar 30, 2014 #

8 AM

Running 2:26:40 intensity: (1:32:19 @2) + (54:21 @3) 19.01 mi (7:43 / mi) +505m 7:08 / mi
ahr:127 max:144 shoes: New Balance 1080 (6) (9)

Needed to push the distance out a bit and try out the heel, but wanted to be able to stop running if it did start to niggle. For that reason I ran up and down the parks three times. That way, if I did need to drop out I would never be too far from home. As it happened that wasn't an issue, and everything went well. Felt a little tired towards the top on the third lap, but still running quite strongly at the end.

Saturday Mar 29, 2014 #

8 AM

Running 17:45 intensity: (14:26 @2) + (3:19 @3) 2.44 mi (7:17 / mi) +51m 6:51 / mi
ahr:120 max:135 shoes: New Balance 1080 (6) (9)

Down to parkrun.

Running 17:45 intensity: (2:18 @2) + (57 @3) + (10:23 @4) + (4:07 @5) 3.05 mi (5:49 / mi) +60m 5:29 / mi
ahr:150 max:158 shoes: New Balance 1080 (6) (9)

Sheffield Hallam parkrun, 10th place.

Plan was to run this at around original marathon pace, but ended up running a bit quicker to make sure I beat Tim Tett. Still started very steadily, and got boxed in at the start. Moved slowly through the field over the rest of the run. Time was better than I expected.

Running 14:41 intensity: (5:32 @2) + (9:09 @3) 1.89 mi (7:46 / mi) +50m 7:11 / mi
ahr:131 max:144

Lap of the park with Martin, and then met Alex Smith and ran home with him. He ran 15.57 this morning, looks in great shape for Sheffield half next weekend.

Friday Mar 28, 2014 #

7 AM

Running 9:22 intensity: (2:23 @2) + (1:03 @3) + (13 @4) + (5:43 @5) 1.19 mi (7:52 / mi) +27m 7:21 / mi
ahr:149 max:178 shoes: Asics Gel Hyperspeed (5) (8.5)

Work to track.

Running 27:05 intensity: (8:51 @2) + (1:52 @3) + (13:21 @4) + (3:01 @5) 4.36 mi (6:13 / mi)
ahr:143 max:157 shoes: Asics Gel Hyperspeed (5) (8.5)

3 * 2k off 400m jog recovery. 6.59, 6.57, 6.56. Tough, but good to get it done.

Running 8:34 intensity: (4:50 @2) + (3:44 @3) 1.14 mi (7:31 / mi) +1m 7:30 / mi
ahr:127 max:138 shoes: Asics Gel Hyperspeed (5) (8.5)

Back to work.

Thursday Mar 27, 2014 #

7 PM

Running 20:02 intensity: (16:43 @2) + (2:48 @3) + (23 @4) + (8 @5) 2.8 mi (7:09 / mi)
ahr:123 max:160 shoes: New Balance 1080 (6) (9)

On the treadmill. It was raining outside.
C • skin 1

Cross-training 19:59 intensity: (19:30 @2) + (29 @3)
ahr:109 max:132 shoes: New Balance 1080 (6) (9)

On the bike.

Strength & conditioning 5:00 [3]

Calf and achilles strength.

Wednesday Mar 26, 2014 #

7 AM

Running 33:21 intensity: (17:13 @2) + (16:08 @3) 4.64 mi (7:11 / mi) +27m 7:03 / mi
ahr:127 max:142 shoes: New Balance 1080 (6) (9)

IW.
6 PM

Running 35:08 intensity: (21:16 @2) + (8:52 @3) + (5 @4) + (4:55 @5) 4.58 mi (7:40 / mi) +120m 7:06 / mi
ahr:132 max:178 shoes: New Balance 1080 (6) (9)

Strength & conditioning 10:00 [3]
shoes: New Balance 1080 (6) (9)

Usual in gym.

Tuesday Mar 25, 2014 #

5 PM

Running 11:46 intensity: (8:57 @2) + (1:33 @3) + (27 @4) + (49 @5) 1.57 mi (7:31 / mi) +19m 7:14 / mi
ahr:125 max:169 shoes: Asics Gel Hyperspeed (5) (8.5)

Work to track.

Running 22:44 intensity: (4:50 @2) + (4:12 @3) + (6:06 @4) + (7:36 @5) 3.75 mi (6:04 / mi) +4m 6:03 / mi
ahr:146 max:158 shoes: Asics Gel Hyperspeed (5) (8.5)

6 * 800m with 200m jog recovery. Trying not to get too depressed by how far off the pace of the rest of the group I was. So much so that I was struggling to catch them up during the recovery.

2.37, 2.27, 2.40, 2.40, 2.40, 2.40.
C • The Everton score will chee... 2

Running 8:40 intensity: (7:11 @2) + (1:29 @3) 1.13 mi (7:41 / mi) +1m 7:39 / mi
ahr:125 max:134 shoes: Asics Gel Hyperspeed (5) (8.5)

Track to work.

Monday Mar 24, 2014 #

6 PM

Running 47:57 intensity: (24:37 @2) + (18:30 @3) + (1:19 @4) + (3:31 @5) 6.57 mi (7:18 / mi) +146m 6:49 / mi
ahr:132 max:193 shoes: New Balance 1080 (6) (9)

Up the parks. Feeling rubbish before I set off, but better for the run and moving quite well.

Strength & conditioning 15:00 [3]
shoes: New Balance 1080 (6) (9)

Into the gym for some calf and achilles, plus some arms.

Sunday Mar 23, 2014 #

9 AM

Running 2:02:46 intensity: (51:45 @2) + (56:08 @3) + (14:45 @4) + (8 @5) 15.23 mi (8:04 / mi) +588m 7:12 / mi
ahr:131 max:155 shoes: New Balance 1080 (6) (9)

Sheffield Round Walk route with Andy P and Rich. Nice day for it, bit muddy underfoot in places and as I'd worn my road shoes for extra support it was a bit slippery. Heel was fine all the way round and hasn't stiffened up so far afterwards, which I'm seeing as a positive step. Need to keep stretching and strengthening.

Saturday Mar 22, 2014 #

1 PM

Running 26:49 intensity: (11:46 @2) + (12:15 @3) + (1:06 @4) + (1:42 @5) 3.67 mi (7:18 / mi) +85m 6:48 / mi
ahr:132 max:172 shoes: New Balance 1080 (6) (9)

Forced myself out to try and clear my head. It didn't work, got caught in a rainstorm and arrived home cold, wet and miserable.

Thursday Mar 20, 2014 #

5 PM

Running 41:31 intensity: (10:00 @2) + (23:11 @3) + (5:52 @4) + (2:28 @5) 6.0 mi (6:55 / mi)
ahr:136 max:162 shoes: New Balance 1080 (6) (9)

On the treadmill. 10 minutes warm up then 10 * 2 minutes at marathon pace with 1 minute recovery.

Cross-training 20:01 [2]
ahr:105 max:117 shoes: New Balance 1080 (6) (9)

Warm down on bike. Now started the second Bourne film.

Strength & conditioning 5:00 [3]
shoes: New Balance 1080 (6) (9)

Calf and achilles work.

Wednesday Mar 19, 2014 #

7 AM

Running 33:19 intensity: (17:56 @2) + (15:23 @3) 4.63 mi (7:12 / mi) +26m 7:04 / mi
ahr:126 max:142 shoes: New Balance 1080 (6) (9)

IW. No pain.
C • NO GAIN 2
5 PM

Running 37:10 intensity: (16:04 @2) + (21:06 @3) 4.93 mi (7:33 / mi) +123m 7:00 / mi
ahr:128 max:144 shoes: New Balance 1080 (6) (9)

HFW via a nearly fully demolished Don Valley. Still no pain.

Strength & conditioning 25:00 [3]

Core and calf / achilles strength work.

Tuesday Mar 18, 2014 #

Note
(rest day)

Recovering.

Monday Mar 17, 2014 #

Note
(rest day)

In Manchester all day at our lawyers, then out all evening celebrating.

Sunday Mar 16, 2014 #

9 AM

Running 48:38 intensity: (8:56 @2) + (36:45 @3) + (21 @4) + (2:36 @5) 6.6 mi (7:22 / mi) +151m 6:53 / mi
ahr:135 max:169 shoes: New Balance 1080 (6) (9)

Standard parks run. Could feel the heel, but didn't get any worse and has been fine since. No running tomorrow then a little bit further on Tuesday.

Strength & conditioning 10:00 [3]
shoes: New Balance 1080 (6) (9)

Finished up in the gym for calf and achilles strength.

Saturday Mar 15, 2014 #

8 AM

Running 6:07 intensity: (1:51 @2) + (2:08 @3) + (43 @4) + (1:25 @5) 0.82 mi (7:27 / mi) +18m 6:59 / mi
ahr:139 max:167 shoes: New Balance 1080 (6) (9)

Down to parkrun. A run. Outside. Very exciting.

Running 25:29 intensity: (3:43 @2) + (6:54 @3) + (11:28 @4) + (3:24 @5) 3.95 mi (6:27 / mi) +68m 6:07 / mi
ahr:144 max:159 shoes: New Balance 1080 (6) (9)

Sheffield Hallam parkrun.

Took it nice and steady at the start and then picked up the pace as the heel allowed. Caught Kim half way up the second climb so tried to help pace her. Hopefully it helped and she got a pb by 20 seconds. My time was something like 19.25 but if felt nice and comfortable (in fact that's not far off what would be a pleasing marathon pace).

Heel seemed to take it all quite well, no reaction afterwards. Time is plus the run home.
2 PM

Cross-training 19:59 intensity: (19:55 @2) + (4 @3)
ahr:101 max:130 shoes: Asics Gel Hyperspeed (5) (8.5)

On the bike. Nearly finished the first Bourne film.

Strength & conditioning 10:00 [3]
shoes: Asics Gel Hyperspeed (5) (8.5)

Calf and achilles strength and stretching.

Friday Mar 14, 2014 #

7 AM

Running 10:01 intensity: (7:55 @2) + (10 @3) + (7 @4) + (1:49 @5) 0.9 mi (11:08 / mi)
ahr:111 max:164 shoes: Asics Gel Hyperspeed (5) (8.5)

10 minutes of 1 minute running and 1 minute walking. Still quite sore, and stiff straight afterwards.

Cross-training 20:00 intensity: (18:27 @2) + (1:33 @3)
ahr:110 max:140 shoes: Asics Gel Hyperspeed (5) (8.5)

On the bike.

Thursday Mar 13, 2014 #

Note
(rest day)

Very very long day at work. It's a good job I'm not training for a marathon as I wouldn't have the time.

Wednesday Mar 12, 2014 #

7 AM

Cross-training 30:00 [3]
shoes: Asics Gel Hyperspeed (5) (8.5)

Bike in gym. Now started on the Bourne films.

Running 5:00 [3] 0.4 mi (12:30 / mi)
shoes: Asics Gel Hyperspeed (5) (8.5)

At 10 minute miling. Still sore. This is getting very frustrating.

Strength & conditioning 10:00 [3]
shoes: Asics Gel Hyperspeed (5) (8.5)

Calf and Achilles work.
6 PM

Strength & conditioning 25:00 [3]

Core and stretching.

Tuesday Mar 11, 2014 #

7 AM

Cross-training 20:00 [3]
shoes: Asics Gel Hyperspeed (5) (8.5)

Cross trainer.

Strength & conditioning 10:00 [3]
shoes: Asics Gel Hyperspeed (5) (8.5)

Core and Achilles work.

Monday Mar 10, 2014 #

7 AM

Cross-training 30:00 intensity: (27:36 @2) + (2:24 @3)
ahr:110 max:142 shoes: Asics Gel Hyperspeed (5) (8.5)

Bike in gym. Nearly finished Dark Knight Rises.

Strength & conditioning 10:00 [3]
shoes: Asics Gel Hyperspeed (5) (8.5)

Calf and achilles work.
5 PM

Strength & conditioning 20:00 [3]

Core and stretching.

Cross-training 20:00 [3]
shoes: Asics Gel Hyperspeed (5) (8.5)

On the bike. Finished Dark Knight Rises.

Strength & conditioning 1:00:00 [0]

Went to my first yoga class. Went to my last yoga class. Didn't really have any expectations, yet was still disappointed.

Sunday Mar 9, 2014 #

2 PM

Cross-training 29:59 intensity: (28:57 @2) + (1:02 @3)
ahr:107 max:134 shoes: New Balance 1080 (6) (9)

Exercise bike. Being injured sucks even more when the weather is so nice.

Heel showing no signs of letting me run in the near future. My stamina is good, so if the heel holds up I will get round London, but I'm running out of time to get even near to pb shape. My focus at the moment has got to be getting it fixed and then building slowly to races in the summer.

Since falling over at the Exterminator at the start of September last year, I've had a bad run of training with lots of disruptions. Maybe it's payback for all those years of injury free running.

Saturday Mar 8, 2014 #

9 AM

Cross-training 30:00 intensity: (29:16 @2) + (44 @3)
ahr:107 max:133 shoes: New Balance 1080 (6) (9)

Bike.

Cross-training 20:00 intensity: (3:01 @2) + (13:32 @3) + (3:00 @4) + (27 @5)
ahr:138 max:156 shoes: New Balance 1080 (6) (9)

Cross-trainer. Can always get my HR quite high on this.

Friday Mar 7, 2014 #

7 AM

Cross-training 20:00 [3]
shoes: New Balance 1080 (6) (9)

On the cross trainer.

Thursday Mar 6, 2014 #

7 AM

Running 15:00 [3] 1.5 mi (10:00 / mi)
shoes: New Balance 1080 (6) (9)

90 seconds running, 60 seconds walking on treadmill. Starting to get quite worried, running out of time.

Strength & conditioning 15:00 [3]

Strength work.

Wednesday Mar 5, 2014 #

6 PM

Running 20:00 [3]
shoes: New Balance 1080 (6) (9)

1 minute running, 1 minute walking. Heel still pretty sore.

I've made the decision to drop out of the ultra a week on Saturday for two reasons. Firstly, I don't think my heel will be able to handle it, and secondly I'm not where I want to be in my training so wouldn't be performing at the level I want to.

The focus now is not even on a target time for London, it's on making sure I can actually make it to the finish line.

Strength & conditioning 20:00 [3]
shoes: New Balance 1080 (6) (9)

Strength work.

Tuesday Mar 4, 2014 #

7 AM

Cross-training 30:00 [3]
shoes: New Balance 1080 (6) (9)

On the bike.
6 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Monday Mar 3, 2014 #

7 PM

Cross-training 30:00 [3]
shoes: New Balance 1080 (6) (9)

Hello exercise bike my old friend, I've come to cycle on you again. Really is one step forward, two steps back at the moment. Need to re-evaluate race plans.

Sunday Mar 2, 2014 #

9 AM

Running 2:25:06 intensity: (26:55 @2) + (1:17:01 @3) + (40:50 @4) + (20 @5) 21.5 mi (6:45 / mi) +459m 6:20 / mi
ahr:138 max:155 shoes: Asics Gel Hyperspeed (5) (8.5)

Out to Fairholmes with Will Beauchamp and Alex Plant for two laps of Derwent and Howden. The plan was an honest pace up the right hand side, then tempo from Kings Tree back to Fairholmes.

I handled the first tempo section well, running with Will and averaging 5.55s. Perhaps overdid it slightly as by the time we got to the second one my legs were already pretty tired and the wind was battering me. Then frustratingly and annoyingly my heel started to hurt so I had to drop the pace off and survive to the end. Will was flying and had already disappeared into the distance.

I've got my fingers crossed that the heel isn't going to be too bad as it's certainly nowhere near as sore as when I hurt it after the previous long run. The worry is that it's struggling to handle longer runs. It may be getting aggravated by shoes with a smaller heel to toe drop so might get some heel inserts and see if that helps.

6.28 miles / 44.19 / 7.04 pace
4.76 miles / 28.12 / 5.55 pace
5.67 miles / 41.16 / 7.17 pace
4.76 miles / 30.54 / 6.30 pace

Saturday Mar 1, 2014 #

8 AM

Running 20:03 intensity: (13:11 @2) + (2:39 @3) + (1:08 @4) + (3:05 @5) 2.68 mi (7:30 / mi) +51m 7:05 / mi
ahr:128 max:175 shoes: Asics Gel Hyperspeed (5) (8.5)

Down to parkrun.

Running 17:29 intensity: (46 @2) + (50 @3) + (15:20 @4) + (33 @5) 3.07 mi (5:42 / mi) +45m 5:27 / mi
ahr:147 max:156 shoes: Asics Gel Hyperspeed (5) (8.5)

Sheffield Hallam parkrun, 5th place.

The time on the official results is wrong, I wish I was able to run that quickly. Just don't seem to be making any progress, one step forward, two steps back. Need to keep plugging away and hopefully it will come.

Running 14:47 [3] 1.91 mi (7:44 / mi)
shoes: Asics Gel Hyperspeed (5) (8.5)

Lap of the park with Martin and then home.
11 AM

Note

Had a sports massage. That was painful. Worst bits were my calves, ITBs and gluteus minimus. At least both sides were consistently sore. Booked another three in between now and the marathon.
C • Who you get it off? I'm loo... 2

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