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Training Log Archive: MikeS

In the 28 days ending Feb 28, 2014:

activity # timemileskm+m
  Running21 18:38:07 146.8(7:37) 236.25(4:44) 2460
  Cross-training10 6:28:58
  Strength & conditioning13 6:20:00
  Spinning1 41:24
  Total37 32:08:29 146.8 236.25 2460

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Friday Feb 28, 2014 #

5 PM

Strength & conditioning 45:00 [3]

Core and strength.

Thursday Feb 27, 2014 #

7 AM

Running 33:42 intensity: (19:30 @2) + (9:05 @3) + (7 @4) + (5:00 @5) 4.63 mi (7:17 / mi) +25m 7:09 / mi
ahr:131 max:179 shoes: New Balance 1080 (6) (9)

IW.
6 PM

Running 46:34 intensity: (26:03 @2) + (6:06 @3) + (14:25 @4) 5.38 mi (8:39 / mi) +2m 8:39 / mi
ahr:125 max:153 shoes: Asics Gel Hyperspeed (5) (8.5)

Joined Sheffield Running Club for their Thursday night interval session from EIS. Warm up jog to an industrial estate then:

2*400m, 750m, 2*400m, 1500m, 2*400m, 750m, 2*400m. 1 minute recovery between the 400s, 2 minutes between all the rest. Distances slightly shorted than advertised.

59, 58, 2.20, 0.59, 1.01, 4.55, 59, 1.01, 2.20, 58, 59.

Well off the pace of Will and Alex but worked hard, was consistent and it was a good session.

Running 40:44 intensity: (27:06 @2) + (13:38 @3) 5.06 mi (8:03 / mi) +120m 7:30 / mi
ahr:125 max:138 shoes: New Balance 1080 (6) (9)

From the end of the session back to EIS to pick up my bag, then run home with Will. Pretty wiped by the end.
C • which will is that? 2

Wednesday Feb 26, 2014 #

7 AM

Running 33:28 intensity: (24:38 @2) + (8:50 @3) 4.63 mi (7:13 / mi) +20m 7:08 / mi
ahr:122 max:134 shoes: New Balance 1080 (6) (9)

IW.
6 PM

Running 34:51 intensity: (22:36 @2) + (12:15 @3) 4.61 mi (7:33 / mi) +119m 7:00 / mi
ahr:126 max:138 shoes: New Balance 1080 (6) (9)

HFW. Bumped into Petey.

Strength & conditioning 35:00 [3]

Core and strength.

Tuesday Feb 25, 2014 #

7 AM

Running 33:07 intensity: (22:18 @2) + (8:52 @3) + (50 @4) + (1:07 @5) 4.6 mi (7:12 / mi) +21m 7:06 / mi
ahr:125 max:165 shoes: New Balance 1080 (6) (9)

IW.
C • good to see you back on! 2
5 PM

Running 12:19 intensity: (6:19 @2) + (14 @3) + (4 @4) + (5:42 @5) 1.6 mi (7:41 / mi) +19m 7:24 / mi
ahr:139 max:173 shoes: Asics Gel Hyperspeed (5) (8.5)

Work to track.

Running 28:48 intensity: (12:10 @2) + (6:31 @3) + (9:43 @4) + (24 @5) 3.29 mi (8:45 / mi) +1m 8:45 / mi
ahr:137 max:156 shoes: Asics Gel Hyperspeed (5) (8.5)

12 * 400m in pairs with Pete. We were both running pretty much the same speed so similar recoveries.

70, 72, 72, 71, 72, 72, 72, 72, 73, 72, 73, 70
75, 73, 74, 72, 74, 71, 74, 74, 74, 73, 73, 74 (28/1/14)

Nice to see an improvement from last time, was very surprised by the time of the first rep and so tried to keep going. Started to struggle at the end but just about held on. Buoyed slightly by that session.
C • The rest did you good! 7

Running 31:36 intensity: (17:26 @2) + (14:10 @3) 3.87 mi (8:10 / mi) +99m 7:34 / mi
ahr:128 max:140 shoes: New Balance 1080 (6) (9)

Home from track.

Monday Feb 24, 2014 #

7 PM

Strength & conditioning 40:00 [3]

In the gym.

Sunday Feb 23, 2014 #

8 AM

Running 2:00:02 intensity: (22:49 @2) + (1:33:38 @3) + (2:49 @4) + (46 @5) 16.51 mi (7:16 / mi) +378m 6:47 / mi
ahr:134 max:165 shoes: New Balance 1080 (6) (9)

First real test for the foot, and pleasingly it went well, with no pain during the run and (so far) no pain or stiffness afterwards. Parked near Yorkshire Bridge and ran round Derwent and Howden reservoirs. Tried to keep the pace honest on the road section from Kings Tree back to Fairholmes, but was battling against some strong wind at times.
12 PM

Cross-training 15:00 [2]
shoes: Asics Gel Hyperspeed (5) (8.5)

Gentle spin on the bike in the gym.

Strength & conditioning 20:00 [3]

Some strength and stretching.

Saturday Feb 22, 2014 #

9 AM

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

On the bike in the gym.

Friday Feb 21, 2014 #

7 AM

Running 1:07:34 intensity: (49:43 @2) + (6:56 @3) + (10:55 @4) 9.3 mi (7:16 / mi) +32m 7:11 / mi
ahr:122 max:151 shoes: Asics Gel Hyperspeed (5) (8.5)

To Woodbourne Road and then a pyramid session to try and drag my body kicking and screaming into some kind of shape. 200, 400, 600, 800, 1000, 800, 600, 400, 200.

Properly struggled. The top bend was pretty icy and I needed some Torvill & Dean esque skills to negotiate it, but that doesn't hide the fact that I've got a long way to go and not a lot of time to get there before the marathon.

0.38, 1.20, 2.00, 2.40, 3.24, 2.41, 2.00, 1.18, 0.37.

Then on to work via Don Valley to see the destruction.
C • long way to go 1

Thursday Feb 20, 2014 #

7 AM

Running 33:47 intensity: (30:36 @2) + (2:01 @3) + (58 @4) + (12 @5) 4.63 mi (7:18 / mi) +17m 7:13 / mi
ahr:119 max:157 shoes: New Balance 1080 (6) (9)

IW. Slept badly for the second night in a row (very unusual for me) and so feeling a bit tired. Postponing track session until tomorrow.

Wednesday Feb 19, 2014 #

7 AM

Running 33:26 intensity: (30:12 @2) + (1:59 @3) + (49 @4) + (26 @5) 4.64 mi (7:12 / mi) +17m 7:07 / mi
ahr:119 max:162 shoes: Asics Gel Hyperspeed (5) (8.5)

IW.
6 PM

Running 34:31 intensity: (23:39 @2) + (10:52 @3) 4.6 mi (7:31 / mi) +118m 6:57 / mi
ahr:126 max:139 shoes: Asics Gel Hyperspeed (5) (8.5)

HFW.

Tuesday Feb 18, 2014 #

7 AM

Running 45:00 [3] 6.1 mi (7:23 / mi)
shoes: Asics Gel Hyperspeed (5) (8.5)

From work to track and then 6*800m in 2.40, 2.39, 2.39, 2.39, 2.38, 2.38. Felt like I was working hard. Foot coped fine with the higher intensity. Then back to work.

Monday Feb 17, 2014 #

7 AM

Running 33:01 intensity: (25:06 @2) + (7:21 @3) + (34 @4) 4.62 mi (7:09 / mi) +31m 7:00 / mi
ahr:122 max:150 shoes: New Balance 1080 (6) (9)

IW. Pain free.
6 PM

Running 35:20 intensity: (24:46 @2) + (9:11 @3) + (58 @4) + (25 @5) 4.6 mi (7:41 / mi) +119m 7:07 / mi
ahr:126 max:160 shoes: New Balance 1080 (6) (9)

HFW. Pain free.

Strength & conditioning 30:00 [3]
shoes: New Balance 1080 (6) (9)

Various stuff.

Sunday Feb 16, 2014 #

4 PM

Running 29:04 intensity: (21:08 @2) + (6:40 @3) + (1:09 @4) + (7 @5) 4.08 mi (7:07 / mi) +91m 6:39 / mi
ahr:126 max:155 shoes: New Balance 1080 (6) (9)

Due to mixture of hangover, painting and football watching I didn't get out until a bit later. But it was a lovely afternoon for a gentle run up and down the parks. Loads of people out enjoying the weather, and I was having to play small child slalom on the way back down.

Saturday Feb 15, 2014 #

8 AM

Running 5:58 intensity: (5:55 @2) + (3 @3) 0.81 mi (7:23 / mi) +18m 6:54 / mi
ahr:115 max:130 shoes: New Balance 1080 (6) (9)

Down to parkrun.

Running 18:55 intensity: (1:21 @2) + (8:41 @3) + (8:53 @4) 3.05 mi (6:12 / mi) +45m 5:56 / mi
ahr:143 max:153 shoes: New Balance 1080 (6) (9)

Sheffield Hallam parkrun, 12th place.

It was very wet and windy today. There was a massive puddle covering the entire start / finish area which the marshals were gallantly trying the sweep away before we started. Just cruised round to see how the foot would react to running a little bit faster. Happily the answer was well. Touch wood I'm on the mend now.

My stamina is good, so for the next couple of weeks I'm going to keep the mileage pretty low but focus on longer intervals and tempo to get some sharpness back.

Running 6:23 intensity: (2:55 @2) + (3:28 @3) 0.82 mi (7:48 / mi) +27m 7:04 / mi
ahr:128 max:140 shoes: New Balance 1080 (6) (9)

Straight home.

Friday Feb 14, 2014 #

7 AM

Running 20:35 intensity: (13:35 @2) + (5:42 @3) + (1:02 @4) + (16 @5) 2.72 mi (7:35 / mi) +64m 7:04 / mi
ahr:124 max:164 shoes: New Balance 1080 (6) (9)

A run outside! Down to Hunters Bar, Rustlings Road, down through Endcliffe Park and home. Still improving.

Thursday Feb 13, 2014 #

5 PM

Running 20:00 [2] 1.92 mi (10:25 / mi)
ahr:90 max:120 shoes: Asics Gel Hyperspeed (5) (8.5)

20 minutes of 1 minute running, 1 minute walking on treadmill at gym. Again, still a bit of pain, but getting no worse and no reaction after.

Strength & conditioning 25:00 [3]
shoes: Asics Gel Hyperspeed (5) (8.5)

Core and strength work.

Cross-training 19:57 intensity: (8:00 @2) + (10:10 @3) + (1:47 @4)
ahr:129 max:154 shoes: Asics Gel Hyperspeed (5) (8.5)

Cross trainer, hill programme, level 10, rpm over 70.

Wednesday Feb 12, 2014 #

6 PM

Running 10:03 [2] 0.92 mi (10:55 / mi)
shoes: Asics Gel Hyperspeed (5) (8.5)

10 minutes of 1 minute running, 1 minute walking on the treadmill at the gym. Still a little bit of pain, but not impacting my running style and no reaction afterwards. Good.

Cross-training 19:56 intensity: (9:50 @2) + (7:40 @3) + (2:23 @4) + (3 @5)
ahr:129 max:155 shoes: Asics Gel Hyperspeed (5) (8.5)

Cross trainer, hill programme, level 10, rpm over 70.

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

Calf raises and some arm circuits.

Tuesday Feb 11, 2014 #

6 PM

Cross-training 19:05 intensity: (12:22 @2) + (4:58 @3) + (1:45 @4)
ahr:118 max:154 shoes: Asics Gel Hyperspeed (5) (8.5)

Cross trainer level 10, hill setting, kept the rpm above 70. Got my heart rate quite high.

Cross-training 40:00 intensity: (37:25 @2) + (2:35 @3)
ahr:112 max:137 shoes: Asics Gel Hyperspeed (5) (8.5)

On the bike, hill level 10, rpm above 100. Foot seems to be getting better. Hopefully a short run in the next couple of days.

Monday Feb 10, 2014 #

5 PM

Spinning 41:24 intensity: (33:56 @2) + (7:28 @3)
ahr:120 max:141 shoes: Asics Gel Hyperspeed (5) (8.5)

I know it's getting bad when I go and do a spin class. It was something called 'MyRideLiveSpin' where there is a huge projector screen and it's as if you are riding along real roads in various places from around the world. I was a little underwhelmed, but it took my mind off the spinning.

Sunday Feb 9, 2014 #

8 AM

Cross-training 1:00:00 intensity: (55:00 @2) + (5:00 @3)
ahr:110 max:139 shoes: Asics Gel Hyperspeed (5) (8.5)

Up to level 10 today, got to keep a bit of variety going. Watching Skyfall.

Strength & conditioning 20:00 [3]
shoes: Asics Gel Hyperspeed (5) (8.5)

Upper body and core.

Cross-training 5:00 [3]

A little swim. Now can't hear out of my right ear.

Saturday Feb 8, 2014 #

9 AM

Cross-training 1:00:00 [3]
shoes: Asics Gel Hyperspeed (5) (8.5)

On the bike again, put it up to level 9, watched the rest of Despicable Me 2.

Getting a bit concerned about the heel now. It's been a week, and it's no better, if not actually slightly worse. I can't put any weight at all through it, and am moving around with a kind of limp / shuffle. Going to get Dave to take another look at it.
C • rehab 5

Friday Feb 7, 2014 #

8 AM

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

Same as yesterday. Watched the second half of Top Gear. Might watch a film on the bike this evening.
8 PM

Cross-training 1:00:00 [3]
shoes: Asics Gel Hyperspeed (5) (8.5)

On the bike again. Watching Despicable Me 2 after a few beers. Even funnier.
C • DM2 1

Thursday Feb 6, 2014 #

5 PM

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

30 minutes in gym on bike. Hill session level 8, keeping above 100 rpm. Watching Top Gear. Foot feeling marginally better today.

Wednesday Feb 5, 2014 #

6 PM

Strength & conditioning 30:00 [3]

Core, strength and stretching.

Tuesday Feb 4, 2014 #

6 PM

Strength & conditioning 45:00 [3]
shoes: Asics Gel Hyperspeed (5) (8.5)

Stretching and some weights in the gym. No noticeable improvement in the heel.

Monday Feb 3, 2014 #

12 PM

Strength & conditioning 30:00 [3]
shoes: Asics Gel Hyperspeed (5) (8.5)

Squats: 3 * 10 * 65kg
Split squats: 3 * 10 * 30kg
Cleans: 3 * 10 * 35kg
6 PM

Strength & conditioning 25:00 [3]

Core and stretching.
9 PM

Note

My heel, which had been a little sore all last week, unsurprisingly didn't react particularly well to a 29 mile run. Since I finished yesterday it's been sore to walk on, although it has eased off a bit today. Dave very kindly made time to see me this evening to check it out, and the diagnosis is that the subtalar joint is tight. Need to ice it, stretch it and mobilise it. Hopefully just a couple of cross-training days and then build the running back up. Also need to continue with the foot strengthening exercises.

Sunday Feb 2, 2014 #

8 AM

Running 3:52:04 intensity: (2:15:18 @2) + (1:36:46 @3) 29.01 mi (8:00 / mi) +843m 7:20 / mi
ahr:127 max:139 shoes: Salomon Fellraiser (9)

The original plan was to start at Ladybower Inn, do 20 miles with Doug and then run home from there. Doug very sensibly suggested that it might be best if I ran out from home and then did the run with him, so that's what we did.

Up the parks to Stanedge Pole then down to Dennis Knoll, along the road to Yorkshire Bridge and Ladybower Inn. Doug and I then ran the Derwent / Howden reservoirs loop. Had my first energy low just after Andy C and Zak overtook us near Kings Tree so took on a gel, jelly babies and coke and came through it. Marathon distance in 3.29 shorty after Fairholmes and then legs started to tire, lost form slightly but kept moving at an OK pace.

Right heel sore at the start, eased off and was a dull pain during the run, but is quite sore again now I've finished. Legs (at the moment) feel quite good.
C • Very impressed! 1

Saturday Feb 1, 2014 #

8 AM

Running 20:48 intensity: (13:01 @2) + (2:57 @3) + (1:43 @4) + (3:07 @5) 2.66 mi (7:49 / mi) +55m 7:21 / mi
ahr:126 max:173 shoes: Asics Gel Hyperspeed (5) (8.5)

Down to parkrun.

Running 17:18 intensity: (3:35 @2) + (3:57 @3) + (9:46 @4) 3.06 mi (5:39 / mi) +45m 5:24 / mi
ahr:145 max:154 shoes: Asics Gel Hyperspeed (5) (8.5)

Sheffield Hallam parkrun, 5th place.

Got a text from Rob at about 9.30 last night simply saying '16.35. Over to you'. That was a good motivator and I went off hard, but very quickly just started floundering. Checked my HR at the top of the first climb and it was only in the mid-140s so knew I wasn't going quick enough, despite feeling like I was working at least as hard as last week. Kept plugging away, but ultimately disappointing as last week felt like a step forward, but then this week was a step back. I guess I can't get too hung up on running quickly given what I'm training for, but I've not got to a happy middle-ground yet.

Date / Top 1 / Top 2 / Finish
01.02.14 / 4.45 / 12.50 / 17.18
24.01.14 / 4.39 / 12.36 / 17.01

Running 39:09 intensity: (33:10 @2) + (5:59 @3) 5.08 mi (7:42 / mi) +134m 7:07 / mi
ahr:121 max:134 shoes: Asics Gel Hyperspeed (5) (8.5)

Run home, partly with Phil who I bumped into in Endcliffe Park. Got cheered up talking to Rob & Clare on Skype when I got home.
3 PM

Strength & conditioning 25:00 [3]

Some upper body and glute work and a bit of stretching in the gym.

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