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Training Log Archive: MikeS

In the 29 days ending Feb 29, 2012:

activity # timemileskm+m
  Running33 30:55:53 261.36(7:06) 420.61(4:25) 4058
  Strength & conditioning7 3:30:00
  Total38 34:25:53 261.36 420.61 4058

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Wednesday Feb 29, 2012 #

Note
(rest day)

Back at work, feeling much much better. Should be ready for a little run tomorrow.

Tuesday Feb 28, 2012 #

Note
(sick) (rest day)

Day 3 of being ill. A slight improvement on yesterday, but still not progressing as quickly as I would like. Have managed to eat more so far today which is good.

Monday Feb 27, 2012 #

Note
(sick) (rest day)

Unfortunately I deteriorated again during the day yesterday and didn't really manage to eat anything. Another day of feeling sorry for myself ahead!

Sunday Feb 26, 2012 #

Note
(sick) (rest day)

Well my rolling 70 miles has ended in pretty spectacular fashion. Met Emma and her friend and partner in Covent Garden for a meal after the race yesterday. My stomach, which had already been feeling dodgy at the hotel, just got worse and worse and ended up with me having to leave the restaurant and being up pretty much all night being sick. Thankfully feeling much better this morning, but no run for me, and it's an awesome morning here as well. I was looking forward to my run :-(.

I've got no idea what knocked me out for 12 hours, but it might be my body telling me to back off for a couple of days. I will take heed of that.

Saturday Feb 25, 2012 #

2 PM

Running 14:57 [2] 1.89 mi (7:55 / mi)
shoes: Asics Hyper XC

Warm up for National XC.

Running 43:05 [4] 7.02 mi (6:08 / mi)
shoes: Asics Hyper XC

National XC. I enjoyed myself, but I didn't race very well. I just didn't really hurt myself apart from the last mile. Finished just outside the top 300 I think which was ok. Virtually no mud, so glad I changed the 15mm spikes for 9mm spikes before the race. Legs a bit tired, maybe the last week or so catching up on me.

Team gold for the women - awesome!

Running 14:24 [2] 1.69 mi (8:31 / mi)
shoes: Asics Hyper XC

Warm down. Then cake.

Friday Feb 24, 2012 #

6 AM

Running 45:42 intensity: (38:44 @2) + (6:06 @3) + (3 @4) + (49 @5) 6.2 mi (7:22 / mi) +167m 6:48 / mi
ahr:121 max:170 shoes: New Balance 1080 (1) (9)

Usual Friday loop.

Thursday Feb 23, 2012 #

6 AM

Running 1:01:23 intensity: (42:22 @2) + (19:01 @3) 8.29 mi (7:24 / mi) +199m 6:54 / mi
ahr:123 max:143 shoes: New Balance 1080 (1) (9)

Decided against track and just ran an extended IW.
6 PM

Running 37:41 intensity: (31:31 @2) + (6:10 @3) 4.98 mi (7:34 / mi) +89m 7:10 / mi
ahr:125 max:140 shoes: New Balance 1080 (1) (9)

HFW.

Wednesday Feb 22, 2012 #

6 PM

Running 52:56 intensity: (30:54 @2) + (21:40 @3) + (22 @4) 7.03 mi (7:32 / mi) +200m 6:55 / mi
ahr:128 max:147 shoes: New Balance 1080 (1) (9)

On the roads after work. Feeling a little drained.

Tuesday Feb 21, 2012 #

5 PM

Running 1:12:12 intensity: (43:15 @2) + (10:47 @3) + (17:05 @4) + (1:05 @5) 10.84 mi (6:40 / mi) +29m 6:36 / mi
ahr:129 max:157 shoes: Asics Gel Hyperspeed (2) (8.5)

From work to track then 8 * 600 (100 jog) 400 (200 jog). Felt nice and strong for the first five and then it got tough. Running the 600s in around 1.54 and the 400s in 74, apart from the last one where I tried to keep up with Tom and ran 69. Then back to work.

Monday Feb 20, 2012 #

7 AM

Running 35:56 intensity: (30:48 @2) + (7 @3) + (51 @4) + (4:10 @5) 5.0 mi (7:11 / mi) +46m 6:59 / mi
ahr:121 max:170 shoes: New Balance 1080 (1) (9)

Steady IW.
6 PM

Running 36:46 intensity: (32:38 @2) + (3:01 @3) + (59 @4) + (8 @5) 5.0 mi (7:21 / mi) +85m 6:59 / mi
ahr:123 max:158 shoes: New Balance 1080 (1) (9)

HFW. I've imposed a 6pm curfew on my team this week.

Strength & conditioning 30:00 [3]

Core and strength work.

Sunday Feb 19, 2012 #

8 AM

Running 19:56 intensity: (17:39 @2) + (2:13 @3) + (4 @4) 2.84 mi (7:01 / mi) +14m 6:55 / mi
ahr:117 max:150 shoes: Asics Gel Hyperspeed (2) (8.5)

Out to Don Valley.

Running 1:15:28 intensity: (35 @2) + (42:49 @3) + (32:00 @4) + (4 @5) 13.1 mi (5:46 / mi) +47m 5:42 / mi
ahr:144 max:155 shoes: Asics Gel Hyperspeed (2) (8.5)

I'd been strangely looking forward to this session all week. The plan was 12 miles at marathon pace: 3 laps of the Attercliffe loop and then finishing off on the track at Don Valley. Similar to last week, it would be good to try and pick the pace up on the track at the end.

Set off at what felt like marathon pace, but turned out to be a little quicker at 5.50. The first and second laps went by without me noticing and I was still at 5.50 pace, so held that on the third lap although it was a little tougher, especially on the last climb of Hawke Lane.

Hit the track and was lapping in c.85 secs. Got to twelve miles, still felt strong, so pushed on to the half marathon distance, last mile in 5.30. Average pace 5.46. 39 seconds slower than my half marathon pb.

Can't believe how well that session went. While I did get a bit carried away, it has proven to me that I'm in pretty good shape. Now going to ease right off the quality this week before National XC next Saturday.

Running 21:46 intensity: (19:53 @2) + (1:53 @3) 2.89 mi (7:31 / mi) +55m 7:06 / mi
ahr:126 max:131 shoes: Asics Gel Hyperspeed (2) (8.5)

Back home again. Didn't even try to run up Blake Street.

Saturday Feb 18, 2012 #

8 AM

Running 19:14 intensity: (15:36 @2) + (2:20 @3) + (33 @4) + (45 @5) 2.64 mi (7:17 / mi) +96m 6:33 / mi
ahr:125 max:168 shoes: Asics Gel Hyperspeed (8.5)

Down to parkrun.

Running 16:54 intensity: (23 @2) + (1:12 @3) + (13:52 @4) + (1:27 @5) 3.08 mi (5:29 / mi) +64m 5:09 / mi
ahr:148 max:159 shoes: Asics Gel Hyperspeed (8.5)

Sheffield Hallam parkrun, 2nd place.

Satisfied with the time given the windy conditions. Sluggish first lap, but strong second lap where I picked up two places, including just pipping Carl in a sprint finish. Managed to hold off Tom J and Andy C who were doing a 10k session.

Running 40:28 intensity: (23:06 @2) + (17:22 @3) 5.46 mi (7:24 / mi) +142m 6:51 / mi
ahr:126 max:137 shoes: Asics Gel Hyperspeed (8.5)

Extended run home.
10 AM

Strength & conditioning 30:00 [3]

Core and strength work when I got back home.

Friday Feb 17, 2012 #

6 AM

Running 46:17 intensity: (32:43 @2) + (10:54 @3) + (52 @4) + (1:48 @5) 6.15 mi (7:31 / mi) +171m 6:55 / mi
ahr:125 max:172 shoes: New Balance 1080 (1) (9)

Before work, same as last Friday.

Thursday Feb 16, 2012 #

6 AM

Running 1:05:21 intensity: (44:29 @2) + (4:45 @3) + (11:21 @4) + (4:46 @5) 8.87 mi (7:22 / mi) +41m 7:16 / mi
ahr:127 max:172 shoes: New Balance 1080 (1) (9)

Track session with PaulF at Don Valley. With him tapering for a half on Sunday it was a light session of 8*400m with 400m recoveries. Times went from 75 on the first to 70 on the last, average of 73.
6 PM

Running 36:31 intensity: (22:51 @2) + (13:23 @3) + (17 @4) 5.02 mi (7:16 / mi) +92m 6:53 / mi
ahr:126 max:146 shoes: New Balance 1080 (1) (9)

HFW. Laboured.

Wednesday Feb 15, 2012 #

12 PM

Running 32:46 intensity: (7:45 @2) + (24:29 @3) + (32 @4) 4.99 mi (6:34 / mi) +43m 6:24 / mi
ahr:133 max:147 shoes: New Balance 1080 (1) (9)

At lunch in the midst of another 11 hour day. A bit quicker than intended as I was working out some frustration.
7 PM

Running 31:28 intensity: (20:10 @2) + (10:37 @3) + (41 @4) 4.58 mi (6:52 / mi) +150m 6:14 / mi
ahr:127 max:153 shoes: New Balance 1080 (1) (9)

After work. Feeling good.

Tuesday Feb 14, 2012 #

7 AM

Running 51:39 [3] 8.05 mi (6:25 / mi)

As Don Valley is shut tonight, did my session this morning. 4 * 2k with 400m recovery. 6.44, 6.43, 6.42, 6.39.

Round bowl to warm up, loop of Attercliffe to warm down.
7 PM

Strength & conditioning 30:00 [3]

Core and strength work.

Monday Feb 13, 2012 #

12 PM

Running 42:10 intensity: (15:10 @2) + (24:51 @3) + (48 @4) + (1:21 @5) 6.17 mi (6:50 / mi) +116m 6:27 / mi
ahr:131 max:161 shoes: New Balance 1080 (1) (9)

At lunch.
7 PM

Running 32:47 intensity: (21:17 @2) + (8:11 @3) + (1:19 @4) + (2:00 @5) 4.5 mi (7:17 / mi) +109m 6:46 / mi
ahr:127 max:170 shoes: New Balance 1080 (1) (9)

After work.

Sunday Feb 12, 2012 #

8 AM

Running 1:48:19 intensity: (44:20 @2) + (20:31 @3) + (41:49 @4) + (1:39 @5) 16.52 mi (6:33 / mi) +154m 6:22 / mi
ahr:135 max:168 shoes: Asics Gel Hyperspeed (8.5)

Met PaulF at Don Valley and then ran a ten mile tempo session - 2 laps of the Brightside / Hawke / Attercliffe loop and then finished off on the track at Don Valley.

Aim was to run the two laps at on or just under marathon pace, and then pick it up on the track to something around half marathon pace. 5.55 pace for the laps, just over 5.40 pace on the track, overall pace of 5.52 and time of 58.43. This felt much better than I remember when we did it last year. Then a slow run home.

Experimenting with different energy gels. Today it was Powerbar Strawberry & Banana flavour (without caffeine). Took the gel at 6.5 miles, tasted OK, no stomach problems.
2 PM

Strength & conditioning 30:00 [3]

Core and strength work.

Saturday Feb 11, 2012 #

10 AM

Running 1:02:18 intensity: (31:49 @2) + (29:59 @3) + (30 @4) 7.7 mi (8:06 / mi) +259m 7:20 / mi
ahr:127 max:154 shoes: Innov-8 X-talon 212

Skated my way around Rivelin.

Friday Feb 10, 2012 #

6 AM

Running 47:51 intensity: (44:30 @2) + (3:21 @3) 6.16 mi (7:46 / mi) +163m 7:11 / mi
ahr:118 max:144 shoes: New Balance 1080 (1) (9)

Before work. Quite icy.

Thursday Feb 9, 2012 #

6 AM

Running 1:25:36 intensity: (52:29 @2) + (12:01 @3) + (21:06 @4) 12.1 mi (7:04 / mi) +43m 7:00 / mi
ahr:127 max:154 shoes: Asics Gel Hyperspeed (8.5)

Met PaulF at EIS to do a session on the indoor track, but we found it was closed despite the website saying it was open. So we went to do a gym session, but the gym at EIS didn't have a squat rack. So we went to Don Valley, but found the track was open which meant we could do our session.

A full Yasso session of 10 * 800m, with 200m recovery (c.90 seconds). Times between 2.36 and 2.39 with an average of 2.37. Then on to work.
7 PM

Running 36:03 intensity: (29:05 @2) + (3:12 @3) + (1:24 @4) + (2:22 @5) 4.97 mi (7:15 / mi) +87m 6:53 / mi
ahr:126 max:172 shoes: New Balance 1080 (1) (9)

HFW.

Wednesday Feb 8, 2012 #

12 PM

Running 42:06 intensity: (19:28 @2) + (16:26 @3) + (56 @4) + (5:16 @5) 6.1 mi (6:54 / mi) +113m 6:32 / mi
ahr:131 max:172 shoes: New Balance 1080 (1) (9)

At lunch.

Tuesday Feb 7, 2012 #

6 PM

Running 48:20 intensity: (11:13 @2) + (29:46 @3) + (5:00 @4) + (2:21 @5) 7.6 mi (6:22 / mi) +29m 6:17 / mi
ahr:136 max:174 shoes: New Balance 1080 (1) (9)

Not feeling at all motivated before this so was just going to plod, but then felt better once I'd started so did a few tempo sections:

1. 0.8 miles 4.42 5.53 mins / mile
2. 1.1 miles 6.24 5.52
3. 0.8 miles 4.46 5.53
4. 1.1 miles 6.15 5.44

Then tried to keep the bits in between under 7 mins / mile.

Monday Feb 6, 2012 #

7 AM

Running 38:09 [2] 5.0 mi (7:38 / mi) +47m 7:25 / mi
ahr:110 max:125 shoes: Innov-8 X-talon 212

IW. Icy.
6 PM

Running 37:56 intensity: (34:47 @2) + (2:22 @3) + (28 @4) + (19 @5) 5.0 mi (7:35 / mi) +89m 7:11 / mi
ahr:119 max:159 shoes: Innov-8 X-talon 212

HFW. Icier.

Strength & conditioning 30:00 [3]

Core and strength work.

Sunday Feb 5, 2012 #

8 AM

Running 2:09:29 intensity: (1:39:34 @2) + (29:55 @3) 16.37 mi (7:55 / mi) +505m 7:13 / mi
ahr:123 max:141

The snow meant that Paul and I had to change our running plans and abandon the proposed 10 miles @ marathon pace. Instead we went out and enjoyed the snow.

Met at Hunters Bar roundabout, and went all the way up the parks to Fulwood Lane. Followed Fulwood Lane west to the sharp bend, then went straight on up Rud Hill, to White Stones and Redmires Reservoirs. Round the reservoirs, past the Sportsman, Blackbrook Road, Mayfield Valley, back down the parks.

Beautiful up on the top, but hard work. Hip flexors and glutes pretty tired by the end.

Saturday Feb 4, 2012 #

8 AM

Running 19:49 intensity: (15:53 @2) + (3:44 @3) + (12 @4) 2.63 mi (7:33 / mi) +91m 6:49 / mi
ahr:124 max:150 shoes: Asics Gel Hyperspeed (8.5)

Down to parkrun.

Running 16:52 intensity: (34 @2) + (1:39 @3) + (12:24 @4) + (2:15 @5) 3.09 mi (5:27 / mi) +62m 5:08 / mi
ahr:148 max:156 shoes: Asics Gel Hyperspeed (8.5)

Sheffield Hallam parkrun, 3rd.

Pleased with how I ran today, felt strong, and was surprised when I looked at my time at the end. Was in a good pack with OJ, Phil W, Steve Bell and Jonny Crickmore for the first lap and a half. Phil kicked just before the top of the second lap, and I went with him. Just sneaked past at the end, was expecting him to come back at me for a crazy sprint finish, but thankfully he didn't.

Running 44:47 intensity: (40:29 @2) + (4:18 @3) 5.79 mi (7:44 / mi) +151m 7:09 / mi
ahr:121 max:134 shoes: Asics Gel Hyperspeed (8.5)

Extended warm down run home. With Rob and Oli for the first bit, then with Rob up to Forge Dam and back to Hunters Bar, then on my own for the last climb back through Broomhill. Lovely morning to be out running.
4 PM

Strength & conditioning 30:00 [3]

Core and strength work.

Friday Feb 3, 2012 #

6 AM

Running 52:35 intensity: (17:03 @2) + (8:09 @3) + (13:42 @4) + (13:41 @5) 7.42 mi (7:05 / mi) +6m 7:04 / mi
ahr:138 max:173 shoes: Track spikes

Track session with PaulF. Very cold this morning, minus 3 when I arrived at Don Valley. 6 * 1k, it took us a couple of reps to warm up:

3.23
3.23
3.19
3.18
3.17
3.16

Lap of the bowl to warm up and warm down.

Thursday Feb 2, 2012 #

6 AM

Running 56:56 intensity: (54:41 @2) + (2:15 @3) 7.51 mi (7:35 / mi) +118m 7:13 / mi
ahr:117 max:133 shoes: New Balance 1080 (1) (9)

IW. Brrrrrrrr. Full length Lycra for the first time this winter.
6 PM

Running 37:20 intensity: (35:52 @2) + (1:28 @3) 4.98 mi (7:30 / mi) +88m 7:06 / mi
ahr:119 max:139 shoes: New Balance 1080 (1) (9)

HFW. The 'Eat all you can' Pizza Hut buffet I over-indulged on at lunch wasn't sitting well.

Wednesday Feb 1, 2012 #

12 PM

Running 43:40 intensity: (30:22 @2) + (13:12 @3) + (6 @4) 6.13 mi (7:07 / mi) +98m 6:47 / mi
ahr:124 max:149 shoes: New Balance 1080 (1) (9)

Another year gone, another donation to Attackpoint. How the time flies!
7 PM

Strength & conditioning 30:00 [3]

Core and strength work.

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